Athletic Nutrition and Eating Disorders

1. Athletic Nutrition and Eating Disorders

2. Nutritional Quackery • Athletes seek out magic supplements that will give them an edge over their competitors • New dietary supplements are marked each day • Often sold without any supporting scientific research on benefits or harmful side effects • Supplements are treated as foods so they are not evaluated for safety and effectiveness

3. Individuals and companies advertise false or unproven nutritional supplements to make money • Who they prey on: the athlete who is eager for an edge • Always check with a nutritionist/doctor before taking a new supplement • Make sure to be informed on the effects it may have on the body • It will save money, disappointment, and athlete’s health

4. Making the Weight • Most important aspect of fitness and athletic performance is controlling weight • Athletic performance and good health are enhanced by proper weight management • Active men and women require 2200 calories a day • Some active men need 2800 and higher, endurance athletes require much more • Being overweight and underweight is result of eating more or fewer calories • Food choices and exercise determine body weight

5. Gaining Weight • Increase lean body mass • Muscle not body fat • 2500 calories to gain one pound of lean body mass • 3500 calories to gain one pound of fat • Lean body mass cannot be increased by • Special vitamins • Foods • Supplements • Possible to gain 1 to 2 pounds per week if weight training is involved • Without weight training and increased energy expenditure excess calories will convert to fat

6. Losing Weight • Ways to lose weight • Restricting caloric intake (dieting) • Exercise • Restricting caloric intake and exercise • Dieting alone is the most difficult way to lose weight • Long term dieting only has a 2% success rate • 35% to 45% of weight decrease in dieting is from lean body tissue • Females should not drop below 1000 calories • Males should not drop below 1200 calories

7. Weight loss through exercise may result in increased Cardiorespiratory Endurance • Increases strength and flexibility • Positive for an athlete’s overall health • Same results on the body as just dieting alone • Best approach to losing weight is dieting and exercise • Moderate increase in activity with moderate decrease in caloric intake will cause body to burn calories • Losing weight • Weight loss of 1-2 pounds per week is healthy • Weight loss of more than 2 pounds per week may be due to dehydration • Always check with physician before dieting

8. Pre-Game Meal • Should start days before competition not just night before • Athletes believe a pre-game meal will give them the energy they need for competition • Energy actually comes from muscle glycogen stores that are built up by high-carbohydrate meals every day not just the pre-game meal • Foods eaten before the game helps supplement muscle glycogen stores

9. Prevents a low blood sugar level • Symptoms include: • Light-headedness • Fatigue • Low concentration • All interfere with athlete’s performance • Should be consumed 3 to 4 hours before the game • High in carbohydrates and fluids

10. Grain products, vegetables, and fruit are best choices • Digested quickly and readily available for fuel • Protein intake should be in moderation • Takes longer to digest • Foods high in fat stay in stomach the longest and feel heavy and uncomfortable • Restrict sugary foods • Cause rapid swings in blood sugar levels • Result in low blood sugar and less energy

11. Avoid foods and drinks that contain caffeine • Stimulates body to increase urine output • Cause dehydration problems • Full bladder is uncomfortable • If the athlete does not have enough time for a pre-game meal small carbohydrate snacks should be consumed • Whole-wheat bread with peanut butter, banana, juice, and water can be consumed 2 hours before game

12. Eating Disorders • Eating patterns include anorexia nervosa, bulimia nervosa, and binge eating • All of these behaviors are dangerous and can result in serious health problems • Underlying reasons for disordered eating • Distorted self-image • Guilt • Depression • Overemphasis on leanness and physical appearance • 10% are male athletes and most of those are wrestlers • Extreme weight loss measures aimed at losing a few pounds as quickly as possible to make their weight are not only unhealthy but can be deadly.

13. Anorexia Nervosa • Psychological disorder occurring mostly in young women but becoming common in men • Causes • Abnormal fear of becoming obese • Distorted self-image • Persistent unwillingness to eat • Severe weight loss

14. Symptoms • 15% loss of normal body weight • Loss of appetite • Loss of menstruation • Fatigue and dizziness • Constipation • Abdominal pains • Complications • Starvation • Dehydration • Muscle and cartilage deterioration • Osteoporosis • Irregular or slow heartbeat • Heart failure

15. Bulimia • Common among women of normal or nearly normal body weight • Characterized by • Episodic binge eating followed by feelings of • Guilt • Depression • Self-condemnation

16. Symptoms • Fluctuations in weight • Dental cavities from vomiting stomach acid • Dehydration • Fatigue and dizziness • Constipation • Abdominal pains • Swelling of salivary glands • Irregular or absent menstruation • Complications • Stomach ulceration • Bowel damage • Inflammation or tearing of the esophagus • Laxative addiction • Tingling hands and feet • Electrolyte imbalances which lead to heart failure

17. Female Athlete Triad • Includes osteoporosis, amenorrhea, and disordered eating • Osteoporosis: bone loss • Amenorrhea: absence of a menstrual cycle • Symptoms • Eating alone • Trips to the bathroom during and after meals • Use of laxatives • Fatigue • Anemia • Depression • Eroded tooth enamel

18. Treatment • Education • Nutrition • Determining contributing factors • Being under the care of a medical specialist