Transcript No Slide Title
NUTRITION & Weight Issues for SPORT AND FITNESS
CHRIS PALANK, RN, MS ANP-C Phed 370 Fall, 2003
Part I.
NUTRITION
Healthly Eating for Exercise & Sport
ESSENTIAL DIETARY ELEMENTS NUTRIENTS:
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Carbohydrates
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Fats
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Proteins
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Vitamins
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Minerals
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Water
Energy Nutrients- Foods
Supply the Energy for ATP Synthesis
Carbohydrates
55-60% cal
Fats
20-30% cal
Proteins
10-15% cal
Energy Nutrients
Carbohydrates Fats
4 Basic Food Groups
Proteins
CARBOHYDRATES 1st Fuel Choice of the Body
Easiest to Use, Provides Highest Energy Yield , Essential Fuel for the Brain Stored as GLYCOGEN in Liver and Muscles Used as GLUCOSE for Cell , Carried in the Blood
Carbohydrates and Exercise: ENDURANCE
ENDURANCE
Marathons, Cross Country Skiing, Soccer and Football Long Duration Activities which may be Coupled with Bouts of Quick, Explosive Movement
Primary FOOD Sources Bread/Pasta/Cereal Fruit/Vegetable Groups
CARBOHYDRATE LOADING-
Improving Endurance
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GLYCOGEN LOADING
: • Improves Endurance Performance • No proven effect on Sprints since stores not completely depleted • •
Three METHODS: Diet high in Carbs- No prior Exhausting Exercise
Exercise plus High Carb Diet Prior
Exercise plus 2 Special Diets
CARBOHYDRATE LOADING
Diet Manipulation: INCREASE Athletic Performance by Increasing the TOTAL Carbohydrate Supply in the Body. This is Accomplished by Either: 1. 3- 4 Day High Carb diet w/o heavy exercise depleting muscle glycogen stores 2. 7 Day Plan- Deplete and Load
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3 Days HIGH PROTEIN / Low to No Carb
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with Heavy Exercise. (d1-3) 3 Days HIGH CARB with Moderate to Low Exercise.
This Allows For a “Supercharge” of Carbohydrates.
1 DAY (Pre-game Meal) High Carbohydrate Meal -
FATS-LIPIDS
2nd Fuel of Choice
used to SPARE Carbohydrates When Exercise Exceeds 30 Minutes in Duration or More Stored as Triglycerides in Adipose Tissue ADIPOCYTES Used as Free Fatty Acids ATP Primary Sources Meats, Nuts, & Dairy LIPIDS Make up All cell membranes
CHOLESTEROL
LIPID
Fat-like substance-LIPID found in all
Animal tissue
SOURCES: Food-Animal products By Body- Liver AIDS in DIGESTION- BileAcids Helps Produce Sex Hormones
Two types of LIPIDS CHOLESTEROL & TRIGLYCERIDES
Carried by
LIPOPROTEINS
in the blood to fat receptors in the tissues:
LDL- LOW Density Lipoprotein HDL -HIGH Density Lipoprotein VLDL- VERY LOW- Triglycerides
CHOLESTEROL & LIPOPROTEINS
1. HDL
- High Density Lipoproteins
HAPPY H is for Happy HEART
“GOOD” Cholesterol . It Carries Cholesterol to the Liver for Elimination.
This Helps Reduce the Risk of Coronary Heart Disease.
Found Mostly in Whole Grains Fruits, Vegetables, &
LDL-Low Density Lipoproteins -
LOUSY
“BAD” Cholesterol. Mostly FOUND IN ANIMAL products It is Taken Up by Artery Walls and is the Primary Source of Atherosclerosis .
PROTEIN
Essential For Building Muscle and Other Tissues
Primary Structure AMINO ACIDS
Essential Amino Acids Must be Ingested
AA Sources from body-
Skeletal muscle
As well as being the largest sink for dietary creatine,
Sk MUSC is also the richest natural source of the nutrient
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ATP PC
Thus, whenever we take a bite of steak (skeletal muscle)
creatine (AA) is made available to our muscles for absorption
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About one gram of creatine each day in our diets.
PROTEIN
Primary Sources: Food Sources 1. Animal Protein (Meats & FISH) 2. Plant Protein (Select Beans & Nuts).
High Protein Foods May Also be high in Fats Protein and Exercise Fuel ONLY in Starvation It is Not a Major Dietary Concern UNLESS One is a Vegetarian.
PROTEIN SUPPLEMENTS
Many People Are Duped Into Buying High Protein Supplements When They Are Not Needed.
The Normal RDA (Recommended Daily Allotment is Small Enough to be Met by a Normal Diet.
ANY OVERSUPPLY is Eliminated by the Body and Therefore Only an Expensive Urine Enhancer.
When Lifting to Build Muscle, Increase Only Dietary Protein
VITAMINS + Minerals
Chemical Nutrients Help Regulate Metabolism CHO & FAT Turn food into Energy Systems Unless Athletes are in a Weight Reduction Phase Not a Major Exercise Concern- no excessive demand during increased Activity EXCEPT: IRON REQUREMENT for RBC/Hbg OXYGEN TRANSPORT
PRIMARY VITAMINS I. FAT SOLUBLE:
Stored in body USED FOR FOOD SOURCES A Vision/ SKIN Sun/Milk/Fish/Eggs (Helps Calc & Ph)
Made in Intestines by Bac
E Antioxidant Veg.Oils/Nuts/ gr Veg K Blood Clotting Fruits/Meats/gr Veg
PRIMARY VITAMINS II.
WATER SOLUBLE
NOT STORED- Must Receive in Diet!
USED For FOOD SOURCES B Complex -ENERGY Meats/Grain/Vegs B 6 - Protein Metab Above & Fruits B 12 -Bld Cells, DNA, RNA Meat/Milk/Eggs Folate - Same All + NUTS Vit-C- IMMUNE/Wound Fruits & Vegs
EXPOSING THE VITAMIN MYTH
MEGADOSES of Vitamins (Above RDA) are Unnecessary, Usually Excreted, and May Produce a Toxic Like Effect
Advertisements for Vitamins Usually Exaggerate Truths
Research Supports the Conclusion that Vitamin Supplements
DO NOT Improve Athletic Performance
MINERALS
Essential to Tissue Formation (ie thyroid synthesis) & Physiological functions
(ie digestion):
Food Sources : ALL Forms of Food
Supplements usually not Nec. Except for Iron in some cases Calcium
is Essential to Bone Growth & Repair
Sodium & Potassium
(Electrolytes) to Fld Balance, Nerve Function, cellular Fx-----Fatigue
Iron
to Blood Formation & O 2 Transport (Females) Others for Enzyme/Growth Processes-
Sodium-Potassium Balance
Both Sodium & Potassium Must be Kept in Balance
Athletes Have Often Increased Sodium or Potassium (Salt & Bananas or Pills) to Reduce Cramps
While These TWO Electrolytes Are Effective in Reducing Cramps, Out of Balance They Can INCREASE Cramps
THEY ARE BEST SUPPLIED IN DIET!
WATER
The Essential Nutrient
50-55% of total Body Weight
72% of muscle weight
80% blood volume
ALL Cells and Body Functions Are Dependent on WATER!
Cellular Fx, Body Temp .,
Average Adult Needs 2 QUARTS/ Day
WATER INTAKE & EXERCISE
Loss of WATER =DEHYDRATION
If You Wait Until You Are Thirsty to Drink - You Are Dehydrated And Can Not Catch Up
WATER MUST BE MANDATED When Exercising in the Heat replacement prevent heat illness not just salt
Most Foods Are WATER Based
Pure WATER, Not Sodas = the Best Form
Caffeine, in ALL Forms is a Diuretic and Will Speed Up WATER Elimination
OTHER CONSIDERATIONS
Daily Nutrition Guide
Daily Meal Plan
Calories and Weight Control
Food Intake by Calories
The Pre Contest Meal
Daily Nutrition Guide
Daily Meal Plan
CALORIES
CARBS 60% Protein- 15-20%
Fats
20-30%
DAILY MEAL PLAN
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Eat the Largest Meal of the Day at LUNCH
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Carbohydrates Should = 60% of the Diet
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Athletes, Because of Increased Caloric Expenditure, May Need to Eat NUTRITIOUS Snacks Between Meals.
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It Takes 30 Minutes From the Time You Start Eating For Food to Suppress the Hunger Feelings
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Food Intake Percentage
(By Calories )
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Breakfast
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Snack
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Lunch
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Snack
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Dinner
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Snack 15% 10% 35% 10% 25% 5%
Calories and Weight
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Calorie:
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Measure or UNIT of Food ENERGY over Time
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All Foods (Not Water) Have Calories by the Amount Consumed
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All Work Can be Measured By Calories Expended Over Time. Ex.. Jog at 5mph=200cal expand
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Work Out = Calories Eaten - Weight SAME
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Work Out > Calories Eaten - Weight DOWN
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Work Out < Calories Eaten - Weight UP
The Pre Contest Meal
Meals Should be Eaten at Least 3 Hrs. Before Competition Fats should not be eaten < than 4hrs prior digest slowly - GI Discomfort- prob with fats(gas) No Simple sugar intake candy, glucose will actually decrease blood sugar since there is rise in insulin and performance/fatigue is worse since muscle glycogen stores are used sooner.
Liquid Pre Game MeaIs -Excellent intro during Pre-season to get used to -------eliminate GI probs Balanced, easily digested