nutrition
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Nutrition. Chapter 5 Olympic Sports Medicine . Nutrition Vocabulary. Amino acids Anemia Anorexia nervosa Bulimia Carbohydrates Digestive enzymes Electrolytes Fats Fiber Glycogens Ketones Lactovegetarians Lipids. Nutrition Vocabulary. Mineral salt Monounsaturated fats Nyctalopia - PowerPoint PPT PresentationTRANSCRIPT
NutritionNutrition
Chapter 5Olympic Sports Medicine
Nutrition VocabularyNutrition Vocabulary Amino acids Anemia Anorexia nervosa Bulimia Carbohydrates Digestive enzymes Electrolytes Fats Fiber Glycogens Ketones Lactovegetarians Lipids
Nutrition VocabularyNutrition Vocabulary Mineral salt Monounsaturated fats Nyctalopia Osteoporosis Ovolactovegetarians Polyunsaturated fats Protein Saturated fats Semivegetarians Starch Trace elements Vitamins Vegans
Nutritional ConsiderationsNutritional Considerations
NutrientsCarbohydratesProteinFatVitaminsMineralsWater
RolesGrowth, repair &
tissue maintenanceRegulation of body
processesProduction of
energy
Science of substances found in food that are essential to life
Nutrition Chapter 4Nutrition Chapter 4Carbohydratemost efficient, should intake 55-60 percent
of total dietSugars
– Simple (sugars) and complex (starch and fiber)– Monosaccharides
single sugars (fruits, syrup and honey) Glucose
– Disaccharides 2 sugars combined (milk sugar, table sugar)
– Should account for <15% of caloric intake
Nutrition Chapter 4Nutrition Chapter 4CarbohydrateStarches
– Complex CHO– Long chain glucose units– Rice, potatoes, breads– Body cannot use starch directly
Broken down in simple sugars Unused starches and sugars are stored as glycogen
to be used by the body later Inadequate CHO intake results in protein utilization
for energy
Fats- most concentrated Essential for normal growth and development saturated- from animal sources monounsaturated/polyunsaturated fats= liquid
form from plantsProtein-needed for growth, maintenance, repair to make enzymes, many hormones and antibodies
to fight infection. Amino acids Should encompass 12-15% of daily caloric intake
Amino AcidsAmino Acids– Basic units that compose protein– 20 amino acids compose the majority of body
protein– Most can be produced by the body while others
(essential) must be consumed– Animal products contain all essential amino
acids– Incomplete sources (i.e. plants sources) do not
contain all essential amino acids
VitaminsVitamins- Fat Soluble- Fat Soluble A- maintains skin/cells that line the body,
bone/tooth development, vision in dim light– liver, milk,deep green/yellow fruits/veggies
night blindness, dry skin, growth failure
D- normal bone growth and development– sunlight, dairy products, eggs/fish
Rickets E- protects cell membranes
– vegetable oils breakage of RBC leading to anemia
K- production of blood clotting substances– green leafy vegetables
increased bleeding time
Vitamins-Vitamins-water solublewater soluble Thiamin- needed for the release of energy from CHO, fats,
proteins– cereal products, pork, peas
lack of energy, nerve problems Riboflavin- energy from CHO, fats, proteins
– milk, liver, fruits.veg., breads/cereals dry skin, cracked lips
Niacin- same as Riboflavin– liver, meat, poultry, peanut butter
skin problems, diarrhea, mental depression B6 - metabolism of protein, production of hemoglobin
– white meats, whole grains, liver, bananas poor growth, anemia
B12- production of genetic material, maintains CNS– foods of animal origin
neurological problems, anemia
Vitamins-Vitamins-water solublewater soluble
Folic acid- production of genetic material– wheat germ, liver
anemia C- maintain connective tissue, tooth/bone formation
– fruits.veg. Scurvy
Pantothenic acid, Biotin-energy from CHO,fats, proteins
MineralsMinerals Calcium- bone/tooth formation, blood
clotting, muscle contraction– dairy products
osteoporosis
Phosophorus-skeletal development– meats/dairy products
Sodium/potassium- maintenance of fluid balance, nerve conduction– salt
Iron-formation of hemoglobin, carries oxygen– liver, red meats, enriched breads/cereals
iron deficiency anemia
Magnesium (energy supplying reactions)
MineralsMinerals Copper- same as iron, liver, nuts, shellfish
anemia Zinc- normal growth and development
– seafood and meats skin problems and delayed normal growth
Iodine- production of the hormone thyroxin– iodized salt
mental and growth retardation Fluorine- strengthens bones and teeth
– fluoridated water teeth are less resistant to decay
WaterWater Most essential of all nutrients
60% of the body weight
for energy production and normal digestion of other nutrients
temperature control
min. of 2.5 liters of water/day
Pre-game MealPre-game Meal What you eat several days before competition is more
important than 3 hrs before the game. 1. Large amounts of CHO. 2. Types of food that is easily digested to decrease injury to
abdomen. CHO are best. 3. Foods should not cause gastrointestinal irritation.
Carbonated drinks and gum should be avoided= gas. 4. Water intake increased. Avoid coffee, whole milk, tea. 5. Eat 3-4 hours before competition. 6. Athlete should feel satisfied after eating-
psychological reasons.
Body CompositionBody CompositionAvg. Body fat percentage Men= 12-15% college 8-12% athletes Women= 20-25% college 10-18% endurance athletes
Techniques of body composition Hydrostatic weighing Skinfold Electrical impedance
Weight Loss/gainWeight Loss/gainWeight loss. Diet alone: successful only 2% of the time.
– 35-45% of weight loss is by lean tissue.– Minimum caloric intake for female 1000-1200 and
males 1200-1400 calories/day. Exercise: involves 80-90% loss of fat tissue.
– Almost as difficult to lose weight as in diet alone. Diet and exercise combo: most efficient.
– A moderate caloric restriction combined with moderate increase in caloric expenditure.
– Lose 1.5-2 lbs per week.– The long haul approach is most efficient and longer
lasting.
Weight GainWeight Gain Goal is to gain lean tissue. Muscle mass increased by muscle work combined
with increase in dietary intake. Rate of gain is 1-2 lbs per week. 1 lb of fat = 3500 calories. 1 lb of lean body tissue= 2500 calories= less fat
more protein and water. Add 500-1000 calories a day will give added
boost for energy in a weight training program.
Assessing Caloric BalanceAssessing Caloric Balance
Calories/gram Fat= 9 cal/g CHO= 4 cal/g Protein= 4 cal/g
3500 cal/lb of fat Caloric balance = #Of calories consumed – # Of calories expended Calories may be expended
by:– Basal metabolism– Work– Excretion