NUTRITIONAL CONSIDERATIONS PE 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 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 cells 2. _____________________ _____________________ 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 cells 2. _____________________ _____________________ 3. Supply energy for cells

 The various nutrients are categorized into six major classes: 1. _______________ 2. Fats 3. _______________ 4. Water 5. Vitamins 6.________________  The various nutrients are categorized into six major classes: 1. _______________ 2. Fats 3. _______________ 4. Water 5. Vitamins 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 _______________.  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 sugars  Unused 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 sugars  Unused starches and sugars are stored as ____________ to be used by the body later  Inadequate CHO intake results in protein utilization for energy **______________**

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  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

Proteins  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

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  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 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.  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.

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)  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 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  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

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 __________.  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: 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. 3. To ensure proper hydration: 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.

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  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

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  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 Supplementation  ___________ Deficiency 1. If Ca is too low, the body can remove calcium from the bone. 2. ___________ – a decrease in bone density 3. Milk products are the most reliable sources of calcium 4. _______________ – difficulty digesting dairy products.

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 __________ – 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 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 Supplementation  Naturally occurring substance in body produced by _________________________  Found in ____________  Phosphocreatine is stored in skeletal muscle and works to re-synthesize ATP during activity  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

 ___________ 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  ___________ 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

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  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 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 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 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.

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.  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, coma  Fever, 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, coma  Fever, vomiting, _________________,  ________________ and respiratory depression

Vegetarianism  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 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: 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 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)  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 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 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 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/gram  Protein = _____ calories /gram  Fat = ____ calories/gram  Alcohol = ____ calories/gram  College athletes consume _________ calories/day  Endurance athletes may consume as many as 7000 calories  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

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.  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.

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  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 Disorders  Epidemic in our society, especially in sports  _____________ girls age 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  Epidemic in our society, especially in sports  _____________ girls age 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

 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  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

 ___________________  ______% 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