NUTRITIONAL CONSIDERATIONS PE 236 Juan Cuevas, ATC

1. NUTRITIONAL CONSIDERATIONSPE 236 Juan Cuevas, ATC

2. Athletes who practice sound nutritional habits ________ the likelihood of injury by maintaining a higher standard of __________________. • The coach / Athletic Trainer must possess a strong knowledge base in nutrition so that he or she may serve as an informational resource for the athlete.

3. THE NUTRIENTS • Diet refers to a ____________________ • Nutrition is the science of certain food substances, nutrients and what they do in the body. • __________________________________________________________________.

4. Essential nutrients must be supplied by the diet. • Nutrients perform three major roles: 1. Grow, repair, and maintain all body cells2. __________________________________________3. Supply energy for cells

5. The various nutrients are categorized into six major classes: 1. _______________ 2. Fats 3. _______________ 4. Water 5. Vitamins 6.________________

6. Carbohydrates (CHO) • Carbohydrates should account for at least _____________ or more of total caloric intake. • During digestion, complex carbohydrates are broken down into ____________. • Excess glucose is stored as ____________. • Limited amount of glycogen can be stored, so excess is converted into _______________.

7. Starches • ___________ • Long chain ___________ units • ________,________,________ • Body cannot use starch directly • Broken down in simple sugars • Unused starches and sugars are stored as ____________ to be used by the body later • Inadequate CHO intake results in protein utilization for energy **______________**

8. Fats • They are the most concentrated form of energy (2X as much as CHO or proteins) • ______________ represents a high percentage of the total caloric intake. • Recommended intake should be limited to less that _______%. • ___________ vs. ______________ • _____________ - fatty acids derived from animal products (10% or less of total caloric intake) • _____________ - plant derivatives - liquid at room temperature

9. Proteins • Protein is needed for growth, maintenance, and repair of all ________________. • Recommended to keep protein intake between ________.

10. _____________ • Basic units that compose protein • _____ amino acids compose the majority of body protein • Most can be produced by the body while others must be consumed (_______________) • _______________ contain all essential amino acids • Incomplete sources (i.e. plants sources) do not contain all essential amino acids

11. Vitamins • Vitamins (13) serve as regulators in many body processes • _____ soluble • Vitamins __________ • Found in fatty portion of foods and oils • _______ soluble • Vitamin C, B-complex vitamins • Help to regulate metabolism but cannot be stored • Each serves a series of roles

12. Antioxidant Nutrients • Anitoxidants • May prevent premature aging, _________, ___________ and other health problems • Help protect cells from free radicals • Include vitamins _____________ • Found in a number of __________, ___________ and _____________ and vegetables • Supplements • Some experts believe athletes should increase their intake of antioxidants.

13. Minerals • 20 minerals have essential roles in the body • Many are stored in ________________ • Examples • _____ (energy metabolism and oxygen transport) • _________________ (energy supplying reactions) • ___________ (bone formation, clotting, muscle contractions) • Sodium and Potassium (nerve conduction)

14. Electrolyte Requirements • Involve minerals of the body - must maintain adequate levels for optimal functioning • ________________ can lead to depletion of these electrolytes • Help to maintain levels of __________ • Can generally maintain through proper diet, however, additional salts may need to be added periodically

15. Water • Water is the most essential nutrient________ of your body weight is water. • Sweating is how the body uses water to keep itself from _____________. • A minimum of 2.5 liters of water or about 10 glasses should be consumed __________.

16. 3. To ensure proper hydration: - 2-3 hours before exercise – consume ___________ of fluid - 20 minutes prior to exercise – drink ___________ of fluid - During exercise – 7-10 oz every 20 minutes 4. The small amount of ___________ in sports drinks allows the body to hold onto the fluid consumed.

17. THE PRODUCTION OF ENERGY FROM FOODSTUFFS • Energy is produced when cells breakdown ____________________ to release energy stored in compounds • _________ – major portion of energy for short-term, high-intensity muscular contractions • Prolonged activity = Usage % of CHO and fat is similar • Generally protein provides _____% of energy • Trained endurance athletes may receive 10-15% of energy

18. WHAT IS A NUTRITIOUS DIET? • Food Labels • Aids consumers in determining levels of nutrients in foods

19. NUTRITION AND PHYSICAL ACTIVITY • Vitamin requirements do not _______________________ • Vitamin Supplementation - A vitamin supplementation is not necessary if the athlete is eating a _________________.

20. Mineral Supplementation • ___________ Deficiency1. If Ca is too low, the body can remove calcium from the bone.2. ___________ – a decrease in bone density3. Milk products are the most reliable sources of calcium4. _______________ – difficulty digesting dairy products.

21. Iron Deficiency __________ – lack of iron • Common in _________ • Results in iron-deficiency anemia, limiting ________ carrying capacity of blood • Athlete feels tired and weak due to muscles’ inability to generate energy

22. Protein Supplementation • Small amount of protein is needed for developing muscles in a training program. • To build muscle, athletes should consume ________________________ ____________________________________.

23. Creatine Supplementation • Naturally occurring substance in body produced by _________________________ • Found in ____________ • Phosphocreatine is stored in skeletal muscle and works to re-synthesize ATP during activity

24. ___________ effects • increase intensity of workouts • lactic acid buffer • stimulates protein synthesis • decreases total cholesterol and total triglycerides and improves HDL-LDL ratio • increases fat free mass • ______________ effects • weight gain • muscle cramping • gastrointestinal disturbances and ________________ • Not a banned substance, however, distribution by NCAA institutions is banned

25. Sugar and Performance • Ingesting glucose in the form of honey, candy, or pure sugar directly prior to activity has a ____________impact on performance. • This raises the blood sugar level for a short period of time, which is beneficial. • Not good for _______________ events

26. Caffeine and Performance • Caffeine is a central nervous system stimulant • It may ___________ the use of fat during endurance exercise, thus delaying the depletion of ______________________-. • This is beneficial to endurance or long distance events.

27. Alcohol and Performance • Sources of alcohol provide very little nutritional value • It is not recommended before, during, or after physical activity.

28. Organic, Natural, and Health Foods. • Organic foods are grown without the use of synthetic ____________ and pesticides. • There is no __________________ to consuming organic food products or a diet consisting of health food for physical activity.

29. Herbs • Herbs can offer the body nutrients that are reported to nourish the ________________. • Herbs are essential body balancers that work with the body functions, to help the ___________ and _________________. • There are no controls to regulate the sale and ensure the quality of the products being sold.

30. Ephedrine • Stimulant used in diet pills, illegal recreation drugs and legitimate OTC medications • Similar to _________________ • Potential dangers associated with use and has been known to cause numerous problems • ____________, stroke, ________________ • Paranoid psychosis, _____________, convulsions, coma • Fever, vomiting, _________________, • ________________ and respiratory depression

31. Vegetarianism • All vegetarians use __________ to form the foundation of their diet. • The vegetarian diet may create _________________ if nutrient needs are not carefully considered.

32. Pre-event Nutrition • Too often people are concerned primarily with pre-event meal • ________________ consumed over several days are more important than the meal prior to the event. • Diet that is optimal for one athlete may not be the best for another.

33. Liquid Food Supplements: • Have been recommended as effective ______________ meals. • They help eliminate ____________, abdominal cramps, ____________, diarrhea, and nausea • They clear both the stomach and the upper bowel before game time.

34. Fast Foods • Way of life in America --world of fast food junkies • Often meal of choice during travel • Big concern is the amount of fat (______% of calories from fat) • Size vs. supersize • Increased menu size is a plus (variety) • Nutritional information posting

35. GYCOGEN SUPERCOMPENSATION (LOADING) • Decreasing activity and increasing __________________ intake a few days prior to the event can increase glycogen supplies. • Glycogen supercompensation – High carbohydrate diet

36. This is accomplished over 6 days: • Phase 1 – training hard and carbo intake normal (_______%) (Days 1-2) • Phase 2 – training is cut back and carbos increase to ______% (day 3-5) • Phase 3 – day of event and normal diet is consumed Should be used for long duration events.

37. WEIGHT CONTROL AND BODY COMPOSITION • Body Composition • Refers to both the fat and nonfat components of the body. • Body composition measurements are the most accurate way to determine if an athlete should gain or lose. • Recommendations are _________% for female and _________% for male • Athletes should not go below 5% for males and 12% for females.

38. Assessing Body Composition • _______% of body fat is in the subcutaneous fat layer. • Skin fold technique involves measurement of thickness of the fat layer with the _____________.

39. Assessing Caloric Balance • Changes in body weight are almost entirely the result of changes in __________________. • Caloric balance = Number of Calories __________ minus Number of calories ____________. • Weight loss and gain depends on which of the numbers are bigger.

40. Carbohydrate = ____ calories/gram • Protein = _____ calories /gram • Fat = ____ calories/gram • Alcohol = ____ calories/gram • College athletes consume _________ calories/day • Endurance athletes may consume as many as 7000 calories

41. Methods of Weight Loss • There are several ways to lose weight: 1. Dieting 2. _______________ 3. Combination of diet and exercise • Most effective way is the ___________ • Goals should be set to lose 1 ½ to 2 pounds per week.

42. Methods of Weight Gain • The aim is to increase lean body mass. • To gain 1 pound of muscle – ________ calories is needed. • To lose 1 pound of fat – 3,500 calories need to be _______________ of intake

43. Eating Disorders • Epidemic in our society, especially in sports • _____________ girls age 12-18 will develop some pattern of eating disorder (1-2% of population) • _____________ • Commonly females - ranging in age from adolescence to middle age • Periods of starvation, bingeing (___________ ____________________) and purging through vomiting, fasting, and laxatives/diuretics

44. Characteristics • Typically bulimic athletes are _____________________________ _____________________________ • ______________, obedient, overcompliant, highly motivated, __________________________, well-liked, and a good athlete • ________________, track, dance • occasionally seen in male gymnasts and wrestlers • Bingeing and purging can result in _________________, heart rhythm, ____________, ___________________ from acids, chronically inflamed mucous lining of mouth and throat

45. ___________________ • ______% of anorexics also suffer from bulimia • Characterized by ______________________ and constant concern about weight gain • Impacts mostly females • Starts often with adolescents and can be life threatening • While the athlete tends to be too thin they continue to feel fat • Deny hunger and are hyperactive • Highly secretive

46. _______% of people diagnosed will die from it. • Should be referred for psychological or psychiatric treatment • The individual must voluntarily accept such help if treatments are to be successful. Ideal anatomy study partner