Nutrition and the Athlete Recommended Daily Allowances- RDA –Based on 2,000 calorie diet. 30% fat- 10% saturated 60% carbohydrates 10% protein

Nutrition and the Athlete Food Group Pyramid- Food Group Pyramid- Outline for making food choices based on RDA. Every few years it is revised. This is the one from 2004.

Nutrition and the Athlete 2011 new plate graphic instead of the old pyramid 2011 new plate graphic instead of the old pyramid

Nutrition and the Athlete Food Groups Food Groups Breads, cereals and other grain products (Select servings daily) 1 slice bread 1/2 hamburger bun or English muffin 6 small crackers 1/2 cup cooked cereal 3/4 - 1 cup dry cereal 1/2 cup rice or pasta Breads, cereals and other grain products (Select servings daily) 1 slice bread 1/2 hamburger bun or English muffin 6 small crackers 1/2 cup cooked cereal 3/4 - 1 cup dry cereal 1/2 cup rice or pasta

Nutrition and the Athlete Food Groups Food Groups Fruits (Select servings daily) 1 whole medium fruit 1/2 larger fruit 1/2 cup fresh berries 1/2 cup canned fruit 1/2 cup juice 1/3 cup dried fruit Fruits (Select servings daily) 1 whole medium fruit 1/2 larger fruit 1/2 cup fresh berries 1/2 cup canned fruit 1/2 cup juice 1/3 cup dried fruit

Nutrition and the Athlete Food Groups Food Groups Vegetables (Select servings daily) 1/2 cup cooked or chopped raw vegetables 1 cup leafy raw vegetable Vegetables (Select servings daily) 1/2 cup cooked or chopped raw vegetables 1 cup leafy raw vegetable Best veggies – iron specific Best veggies – iron specific Best veggies Best veggies

Nutrition and the Athlete Food Groups Food Groups Dairy (Select servings daily) 1 cup milk 8 oz or 1 cup yogurt 1-2 ounces cheese

Nutrition and the Athlete Food Groups Food Groups Protein (Select servings daily) 2-3 ounces lean meat, fish or poultry 1 egg = approximately 1 ounce meat 1/2 cup cooked dry beans = 1 ounce meat Protein (Select servings daily) 2-3 ounces lean meat, fish or poultry 1 egg = approximately 1 ounce meat 1/2 cup cooked dry beans = 1 ounce meat

Nutrition and the Athlete Nutritional Quackery How do you know if a supplement or product is useful or not? -research -be informed -ask questions

Nutrition and the Athlete Sodium- We need sodium in our diet for muscles and nerves to function, but too much will give you high blood pressure, and heart disease. Sodium- We need sodium in our diet for muscles and nerves to function, but too much will give you high blood pressure, and heart disease. 2.4 g or about 1 teaspoon of salt is all you need daily. 2.4 g or about 1 teaspoon of salt is all you need daily.

Nutrition and the Athlete Fats- what is the difference? Fats- what is the difference? Saturated-solid at room temperature, usually from animal sources –bad cholesterol Saturated-solid at room temperature, usually from animal sources –bad cholesterol Unsaturated-liquid at room temperature, plant sources. – better for you Unsaturated-liquid at room temperature, plant sources. – better for you Trans fats- found in processed foods due to hydrogenation. –bad cholesterol Trans fats- found in processed foods due to hydrogenation. –bad cholesterol

Nutrition and the Athlete A properly conditioned athlete is one that takes proper nutrition seriously. -3,500 calories in 1 lb of fat -2,500 calories in 1 lb of muscle -2,200 is usual number of calories need So your weight is determined by intake vs exercise balance

Nutrition and the Athlete Weight Gain -It is possible to gain 1-2 lbs a week, but a training program is essential -Lean body mass cannot be increased by using special supplements alone.

Nutrition and the Athlete Losing weight Restricting caloric intake only Restricting caloric intake only Only 2% are successful Only 2% are successful Should never go below 1,200 calories intake Should never go below 1,200 calories intake Exercise only Exercise only Restricting caloric intake and exercise Restricting caloric intake and exercise Loss of 1-2 lb a week Loss of 1-2 lb a week More will be due to dehydration More will be due to dehydration

Nutrition and the Athlete Why a minimum 1200/1800 calorie diet? Why a minimum 1200/1800 calorie diet? Your body will go into a fight/flight response mode if you go below this number, which means it will start breaking down muscle to give the body needed glucose/energy. Your body will go into a fight/flight response mode if you go below this number, which means it will start breaking down muscle to give the body needed glucose/energy. Eventually metabolism slows down due to the bodies perceived starvation mode. Eventually metabolism slows down due to the bodies perceived starvation mode.

Nutrition and the Athlete Eating Disorders Female Athlete Triad Female Athlete Triad Anorexia Nervosa Anorexia Nervosa Bulimia Bulimia 10% are male, 90% are female

Nutrition and the Athlete Female Athlete Triad Disordered eating, amenorrhea, osteoporosis Disordered eating, amenorrhea, osteoporosis Typically in lean sports-gymnastics, figure skating, diving and dance. Typically in lean sports-gymnastics, figure skating, diving and dance. 8% are non athletes 8% are non athletes 92% are athletes 92% are athletes

Nutrition and the Athlete Anorexia Nervosa- a psychophysiological disorder characterized by an abnormal fear of becoming obese, a distorted self-image, persistent unwillingness to eat and severe weight loss % of people die from it

Nutrition and the Athlete Bulimia-eating disorder characterized by episodic binge eating, followed by feeling of guilt, depression, and self condemnation.

Calculate ideal weight BMI-Body Mass Index is the medical standard used to determine obesity. BMI-Body Mass Index is the medical standard used to determine obesity. BMI=weight in lb/height in inch/height in inch x 703 BMI=weight in lb/height in inch/height in inch x normal overweight 30 and above obese

Pregame/Postgame Meal Should be eaten 3-4 hours before the game Should be eaten 3-4 hours before the game High in Carbs (grains veggies and fruits) and fluids because they digest fast High in Carbs (grains veggies and fruits) and fluids because they digest fast Post game meal should have carbs and protien Post game meal should have carbs and protien