NUTRITIONAL CONSIDERATIONSPE 236

Juan Cuevas, ATC

NUTRITIONAL CONSIDERATIONSPE 236

Juan Cuevas, ATC

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.

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.

THE NUTRIENTSTHE NUTRIENTS

Diet refers to a ____________________

Nutrition is the science of certain food substances, nutrients and what they do in the body.

__________________________________________________________________.

Diet refers to a ____________________

Nutrition is the science of certain food substances, nutrients and what they do in the body.

__________________________________________________________________.

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

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

The various nutrients are categorized into six major classes:

1. _______________2. Fats3. _______________4. Water5. Vitamins6.________________

The various nutrients are categorized into six major classes:

1. _______________2. Fats3. _______________4. Water5. Vitamins6.________________

Carbohydrates (CHO)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 _______________.

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 _______________.

Starches___________Long chain ___________ units________,________,________Body cannot use starch directly

Broken down in simple sugarsUnused starches and sugars are

stored as ____________ to be used by the body later

Inadequate CHO intake results in protein utilization for energy **______________**

Starches___________Long chain ___________ units________,________,________Body cannot use starch directly

Broken down in simple sugarsUnused starches and sugars are

stored as ____________ to be used by the body later

Inadequate CHO intake results in protein utilization for energy **______________**

FatsFats 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

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

ProteinsProteins

Protein is needed for growth, maintenance, and repair of all ________________.

Recommended to keep protein intake between ________.

Protein is needed for growth, maintenance, and repair of all ________________.

Recommended to keep protein intake between ________.

_____________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

_____________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

VitaminsVitamins 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

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

Antioxidant NutrientsAntioxidant NutrientsAnitoxidants

May prevent premature aging, _________, ___________ and other health problems

Help protect cells from free radicalsInclude vitamins _____________Found in a number of __________, ___________

and _____________ and vegetablesSupplements

Some experts believe athletes should increase their intake of antioxidants.

AnitoxidantsMay prevent premature aging, _________,

___________ and other health problemsHelp protect cells from free radicalsInclude vitamins _____________Found in a number of __________, ___________

and _____________ and vegetablesSupplements

Some experts believe athletes should increase their intake of antioxidants.

MineralsMinerals

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)

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)

Electrolyte RequirementsInvolve 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

Electrolyte RequirementsInvolve 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

WaterWaterWater 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 __________.

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 __________.

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

minutes4. The small amount of ___________ in sports

drinks allows the body to hold onto the fluid consumed.

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

minutes4. The small amount of ___________ in sports

drinks allows the body to hold onto the fluid consumed.

THE PRODUCTION OF ENERGY FROM FOODSTUFFS

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 energyTrained endurance athletes may receive 10-

15% of energy

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 energyTrained endurance athletes may receive 10-

15% of energy

WHAT IS A NUTRITIOUS DIET?WHAT IS A NUTRITIOUS DIET?

Food Labels Aids consumers in

determining levels of nutrients in foods

Food Labels Aids consumers in

determining levels of nutrients in foods

NUTRITION AND PHYSICAL ACTIVITY

NUTRITION AND PHYSICAL ACTIVITY

Vitamin requirements do not _______________________

A. Vitamin Supplementation

- A vitamin supplementation is not necessary if the athlete is eating a _________________.

Vitamin requirements do not _______________________

A. Vitamin Supplementation

- A vitamin supplementation is not necessary if the athlete is eating a _________________.

Mineral SupplementationMineral 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.

___________ 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.

Iron DeficiencyIron 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

__________ – 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

Protein SupplementationProtein Supplementation

Small amount of protein is needed for developing muscles in a training program.

To build muscle, athletes should consume ____________________________________________________________.

Small amount of protein is needed for developing muscles in a training program.

To build muscle, athletes should consume ____________________________________________________________.

Creatine SupplementationNaturally occurring substance in body

produced by _________________________Found in ____________Phosphocreatine is stored in skeletal

muscle and works to re-synthesize ATP during activity

Creatine SupplementationNaturally occurring substance in body

produced by _________________________Found in ____________Phosphocreatine is stored in skeletal

muscle and works to re-synthesize ATP during activity

___________ effectsincrease intensity of workoutslactic acid bufferstimulates protein synthesisdecreases total cholesterol and total triglycerides

and improves HDL-LDL ratioincreases fat free mass

______________ effectsweight gainmuscle crampinggastrointestinal disturbances and ________________

Not a banned substance, however, distribution by NCAA institutions is banned

___________ effectsincrease intensity of workoutslactic acid bufferstimulates protein synthesisdecreases total cholesterol and total triglycerides

and improves HDL-LDL ratioincreases fat free mass

______________ effectsweight gainmuscle crampinggastrointestinal disturbances and ________________

Not a banned substance, however, distribution by NCAA institutions is banned

Sugar and PerformanceSugar 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

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

Caffeine and PerformanceCaffeine 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.

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.

Alcohol and PerformanceAlcohol and Performance

Sources of alcohol provide very little nutritional value

It is not recommended before, during, or after physical activity.

Sources of alcohol provide very little nutritional value

It is not recommended before, during, or after physical activity.

Organic, Natural, and Health Foods.

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.

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.

HerbsHerbs

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.

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.

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, comaFever, vomiting, _________________, ________________ and respiratory

depression

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, comaFever, vomiting, _________________, ________________ and respiratory

depression

VegetarianismVegetarianism

All vegetarians use __________ to form the foundation of their diet.

The vegetarian diet may create _________________ if nutrient needs are not carefully considered.

All vegetarians use __________ to form the foundation of their diet.

The vegetarian diet may create _________________ if nutrient needs are not carefully considered.

Pre-event NutritionPre-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.

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.

Liquid Food Supplements:Liquid Food Supplements:

1. Have been recommended as effective ______________ meals.

2. They help eliminate ____________, abdominal cramps, ____________, diarrhea, and nausea

3. They clear both the stomach and the upper bowel before game time.

1. Have been recommended as effective ______________ meals.

2. They help eliminate ____________, abdominal cramps, ____________, diarrhea, and nausea

3. They clear both the stomach and the upper bowel before game time.

Fast FoodsFast 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

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

GYCOGEN SUPERCOMPENSATION

(LOADING)

GYCOGEN SUPERCOMPENSATION

(LOADING)

Decreasing activity and increasing __________________ intake a few days prior to the event can increase glycogen supplies.

Glycogen supercompensation – High carbohydrate diet

Decreasing activity and increasing __________________ intake a few days prior to the event can increase glycogen supplies.

Glycogen supercompensation – High carbohydrate diet

This is accomplished over 6 days:1. Phase 1 – training hard and carbo intake

normal (_______%) (Days 1-2)2. Phase 2 – training is cut back and carbos

increase to ______% (day 3-5)3. Phase 3 – day of event and normal diet is

consumed

Should be used for long duration events.

This is accomplished over 6 days:1. Phase 1 – training hard and carbo intake

normal (_______%) (Days 1-2)2. Phase 2 – training is cut back and carbos

increase to ______% (day 3-5)3. Phase 3 – day of event and normal diet is

consumed

Should be used for long duration events.

WEIGHT CONTROL AND BODY COMPOSITION

WEIGHT CONTROL AND BODY COMPOSITION

A. 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.

A. 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.

Assessing Body CompositionAssessing Body Composition

_______% of body fat is in the subcutaneous fat layer.

Skin fold technique involves measurement of thickness of the fat layer with the _____________.

_______% of body fat is in the subcutaneous fat layer.

Skin fold technique involves measurement of thickness of the fat layer with the _____________.

Assessing Caloric BalanceAssessing 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.

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.

Carbohydrate = ____ calories/gramProtein = _____ calories /gramFat = ____ calories/gramAlcohol = ____ calories/gram

College athletes consume _________ calories/day

Endurance athletes may consume as many as 7000 calories

Carbohydrate = ____ calories/gramProtein = _____ calories /gramFat = ____ calories/gramAlcohol = ____ calories/gram

College athletes consume _________ calories/day

Endurance athletes may consume as many as 7000 calories

Methods of Weight LossMethods of Weight Loss

There are several ways to lose weight:1. Dieting2. _______________3. Combination of diet and exercise

Most effective way is the ___________Goals should be set to lose 1 ½ to 2

pounds per week.

There are several ways to lose weight:1. Dieting2. _______________3. Combination of diet and exercise

Most effective way is the ___________Goals should be set to lose 1 ½ to 2

pounds per week.

Methods of Weight GainMethods 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

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

Eating DisordersEating DisordersEpidemic 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 agePeriods of starvation, bingeing

(_______________________________) and purging through

vomiting, fasting, and laxatives/diuretics

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 agePeriods of starvation, bingeing

(_______________________________) and purging through

vomiting, fasting, and laxatives/diuretics

CharacteristicsTypically bulimic athletes are

__________________________________________________________

______________, obedient, overcompliant, highly motivated, __________________________, well-liked, and a good athlete

________________, track, danceoccasionally seen in male

gymnasts and wrestlersBingeing and purging can

result in _________________, heart rhythm, ____________, ___________________ from acids, chronically inflamed mucous lining of mouth and throat

CharacteristicsTypically bulimic athletes are

__________________________________________________________

______________, obedient, overcompliant, highly motivated, __________________________, well-liked, and a good athlete

________________, track, danceoccasionally seen in male

gymnasts and wrestlersBingeing and purging can

result in _________________, heart rhythm, ____________, ___________________ from acids, chronically inflamed mucous lining of mouth and throat

___________________ ______% 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

___________________ ______% 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

_______% 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.

_______% 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