Nutritional Considerations

Chapter 5

Nutrition The Athletic Trainers Role

Must possess strong knowledge base Serve as an informational resource Direct athletes away from a

contradicted diet that hinders performance

Basics of Nutrition

Six classes of nutrients essential to the body– carbohydrates (CHO) ,fats, proteins, vitamins,

minerals and water

Roles: – growth, repair, and maintenance of all tissues– regulate body processes – provide energy

Energy SourcesCarbohydrates

Intake 55 to 70% daily caloric intake Types:

– Sugars (simple and complex)• Starches: complex: i.e. rice, potatoes, breads

• Sugar: simple: i.e. candy, ice cream

– Fiber (soluble and insoluble)• Soluble: gums, pectins, cellulose

• Insoluble: oatmeal, legumes, some fruits

Energy SourcesFats

Represents 30% daily caloric intake Types: saturated and unsaturated

• Majority are saturated fatty acids

– Unsaturated, i.e. arise from plant sources– Saturated, i.e. arise from animal sources

Other Fats: Sterol: cholesterol– consumed from animal products– AHA: recommends less than 300 mg per day

Energy SourcesProtein

Extra is not needed No advantage in consuming supplements Excess supplements will be converted to fat Supplements can cause imbalances in

protein levels and amino acids

Regulator NutrientsVitamins

Types: fat and water soluble Fat soluble: dissolved in fats and stored in the

body: A, D, E, K (oils and fatty foods) Water soluble: dissolved in watery solutions and

not stored: C, B-complex– building blocks: bones, teeth, maintain connective

tissue, strengthen immune system. Vitamin deficiencies are rare. Adequate

supplements can be achieved from diet.

Regulator NutrientsMinerals/Water

20 different minerals in the body Mostly stored in the liver and bones

– Magnesium, sodium, potassium, calcium Supplements are not needed

– Can be obtained through the diet Water: most essential nutrient

– Used for digestion, temperature control, eliminates waste products, prevents dehydration

Nutrients: the body’s fuel

Carbohydrates: primary fuel source Protein: used for repair &

maintenance Fat: secondary fuel source Water: most essential nutrient Vitamins: colorful foods first Minerals: supplements second Fiber: 20-35 grams per day

Nutrition Distribution

FAT

PRO

CHO

Digestion Times

0

0.5

1

1.5

2

2.5

3

3.5

4

Hours

CHO

PRO

FAT

Hydration & Fluid Replacement

Our body is water 60% water 120 lb person has ~ 72 pounds of

water Most individuals need ~ 8-10 cups of

water per day Calculate your needs: Take your body

weight divide by 2 = ounces per day.

How Much is Enough?

Before exercise– Up to two hours before event, drink at

least 16 oz. of fluid– 5 to 10 minutes before event, drink 4 - 8 oz. of

fluid During exercise

– 8 oz. of fluid every 15 - 20 minutes After exercise

– Drink 2 cups fluid for every pound lost

Commercial Sport Drinks

Look for 8% solution Polymers: Drinks have the advantage of

not causing hypertonic problems– For high intense and prolonged athletic

events that severely deplete glycogen “Buyer Beware”

– Check food labels always before buying

The Food Pyramid

Designed to help Americans make better choices of food consumption

See Figure 5-2in Chapter 5

Nutrition and Physical Activity

No Scientific Evidence to support that with increased physical activity, proteins, minerals, and vitamins supplements are not needed (above RDA)

Exercise increases the need for energy, not proteins, vitamins, and minerals.

Basics of Creatine Naturally occurring compound:

synthesized by kidneys, liver, and pancreas Key role in energy metabolism Two types: free creatine and phosphocreatine

(stored in skeletal muscle, produces ATP during anaerobic activity with CK)

Benefits: the production of ATP thus intensity of workout

Side Effects: weight gain and muscle cramping

Other Forms of Supplementation and Drugs During Exercise

Caffeine Alcohol Organic, Natural, or Health Foods Herbs Liquid Diets

Guidelines for Choosing the Best Pre-Event Meal

Provide athlete with foods he/she likes Choose foods rich in carbohydrates, moderate in protein,

and low in fat Avoid sugary foods right before exercise Allow plenty of time for food to digest

– 3-4 hours for a large meal– 2-3 hours for a smaller meal– 1-2 hours for a snack

Liquid foods leave stomach faster than solids Always eat familiar foods before competition Drink plenty of fluids before competition

All Day Events

Time: All day event like state meets/games, tournaments, etc.

Meals: Days before event eat high carbohydrate meals and drink extra fluids

Day of: Eat breakfast depending on tolerance *Snack on wholesome carbohydrate foods

about every 2 hours to keep blood sugars normal *Drink fluids

Weight Control and Body Composition

Monitor eating habits: male % of fat: norm: 12 - 15 female % of fat: norm: 20 - 25 Overweight Vs. Obese Monitoring body composition: skinfold,

hydrostatic weighing, DEXA system

Methods of Weight Loss/Gain

Wt. loss through diet is difficult and ineffective

Must be combined with exercise Aim lean body mass (muscle), not fat.

Recommended weight gain is one to two pounds per week

One pound of fat is 3500 calories

Eating Disorders

Bulimia: (binge-purge, binge-purge)– Notice the warning signs

Anorexia Nervosa: (concern of distorted body image & concern about weight gain)

Treatment: athlete realizes problem exists, refer to the proper medical/psychological professionals