Nutrition for Fitness and Athletics Chapter 15

Learning Objectives Understand the importance of diet for fitness and athletics. Know the approximate daily caloric intake recommendations for adult athletes and non-athletes. Know the ACSM recommendations for the percentages of carbohydrates, proteins, and fats in the diet for athletes and non-athletes. Understand the importance of carbohydrate intake prior to, during, and after exercise. (continued)

Learning Objectives, continued Know the basic vitamin and mineral needs of athletes and non-athletes. Understand the importance of fluid ingestion prior to, during, and after exercise. Be familiar with general recommendations for pre-exercise meals and snacks.

Proper Diet and Nutrition Importance of proper diet:  Contributes to the health and well-being of all individuals  Essential for long-term athletic/exercise performance Athletic performance can deteriorate if diet is less than optimal. The best diet for one athlete may not be the best for another. Misinformation and dietary fads

Recommended Caloric Intake for Healthy People in the United States

Typical vs. Recommended American Diet Typical diet:  48–50% carbohydrates  34% fat  16% protein Recommended diet:  45–65% carbohydrates  20–35% fat  10–35% protein

Caloric Intake for Athletes Athletes in heavy training often consume 4000– 7000 calories a day. Athletes need to eat enough to meet energy demands of training programs.  If they eat less, they will burn body tissues to make up the deficit.  If they eat more, they will see increases in body weight/fatness and accompanying disadvantages in performance.

Carbohydrates “Master fuel”:  Important in energy metabolism  Contribute to energy production in the form of blood glucose and stored muscle glycogen  Offer an advantage in athletic events where energy production is important Manipulation of intake and exercise can result in larger than normal stores of muscle glycogen and increased endurance time.

Recommended Carbohydrate Intake for Fitness and Athletics 55 to 65 percent of total calories from carbohydrates, with approximately 10 percent in the form of simple sugars: 6–10 grams per kilogram of body weight per day.

Simple and Complex Carbohydrates Complex carbohydrates (starches)—  Combination of three or more glucose molecules  Vegetables, pasta, grains Simple carbohydrates (sugars)—one or two sugar molecules joined together  Fruit and honey  Monosaccharides  Disaccharides

High-Carbohydrate Supplements Athletes who have difficulty eating enough food to account for energy demands of training may benefit from supplementing their diets with high-carbohydrate products. Not a replacement for a nutritionally sound diet

Your Perspective You’ve just read an ad in a fitness magazine that says: If you’ve made the commitment to a healthier lifestyle through fitness, then you need to give your body Hydro Fitness Drink—all the necessary tools for building a unique routine that supports your active lifestyle. Do you think this new drink will add anything to your diet and exercise routine?

Recommended Carbohydrate Intake— Before, During, and After Exercise Before:  Individual athletes differ in their reaction to pre-exercise ingestion of sugar. During:  For events lasting ≤ 1 hour: Sports drinks that contain 6–8% carbohydrates  For longer events: 30–60 grams of carbs per hour, divided into 15- to 20-minute intervals After:  Within 30 minutes of exercising, 1.0 to 1.5 grams of carbs per kilogram of body weight at 2-hour intervals, for up to 6 hours.

Low Carb Diets and Exercise Performance Low carb diets (e.g., Atkins, South Beach) may not pose a problem during low- intensity, everyday activities. They do not allow for optimum performance during high-intensity exercise or competitive athletic events, however.

Recommended Dietary Protein Intake for Fitness and Athletics 12 to 15 percent of total calories from proteins: for endurance athletes, 1.2–1.4 grams per kilogram of body weight per day; for strength athletes, 1.4–1.7 grams per kilogram of body weight per day.

Factors That Affect Protein Metabolism During Exercise Type of exercise Frequency of exercise Intensity of exercise Duration of exercise Training status Quality of protein

Your Perspective A friend of yours, who is one of the best swimmers on your university’s swim team, tells you that he is considering becoming a vegetarian. What is your advice to him? What should he do to maintain his competitive edge while also getting enough nutrients?

Recommended Dietary Fat Intake for Fitness and Athletics 20 to 35 percent of total calories from fat, with no more than 10 percent of total calories in the form of saturated fat.

Fat Intake Fatty acids are the primary energy source during low- intensity activity. As intensity of exercise increases, contribution of carbohydrates to energy production also increases. Fatty acids used in energy metabolism:  At the beginning of exercise—come from existing circulating sources of fat.  During prolonged exercise—come from stored sources of fat. Endurance training: Improves ability to metabolize both fats and carbs.

Vitamins Eating larger amounts of food as workout levels increase usually provides the necessary increase in vitamins. Vitamin supplementation probably does not improve athletic performance in athletes who already have an adequate diet. Athletes and non-athletes who do not have an adequate diet may decide to take supplementary vitamins.

Fluid Ingestion— Prior to, During, and After Exercise

Iron Supplementation and Iron Deficiency Athletes who may require iron supplementation:  Endurance athletes  Adolescent athletes  Athletes who lose weight for competition  Vegetarian athletes Stages of iron deficiency:  Prelatent iron deficiency  Latent iron deficiency  Frank anemia

Clinical Application Preventing Iron Deficiency in Athletes Diet that’s high in iron sources:  Meat, poultry, fish, dried peas and beans, nuts, whole-grain breads/cereals, leafy vegetables, eggs, and dried fruits. Iron supplements should not be given routinely to athletes without medical supervision.

Recommendations for Pre-Exercise Meals and Snacks Sufficient fluid to maintain hydration Low in fat and fiber High in carbohydrates Moderate in protein Consists of food that is familiar to the athlete

Eating to Increase Body Weight and Muscle Mass Eat three meals a day; do not skip meals Eat larger than normal portions Eat extra (healthy) snacks Eat higher calorie foods Drink beverages such as juice and milk rather than water Resistance train for strength and hypertrophy

Where to Learn More Food and Nutrition Information Center:  American Dietetic Association:  Vitamins and minerals:  

ACSM CHFS Certification Standards— Knowledge of the importance of maintaining normal hydration before, during, and after exercise.  What suggestions about fluid ingestion would you make to a friend who is training for a marathon?  What suggestions would you have for a friend who jogs 3 miles every other day?