SPORTS NUTRITION Abigail Brendum, ATC

Nutrition Basics Very important for someone who is training as well as regular everyday living Proper nutrition : –Reduces likelihood of injury –Increases strength, flexibility etc. –Provides energy (caloric) to the body

Nutrition Basics Three Major Roles of Nutrients: –Grow, repair and maintain body cells –Regulate body processes –Supply energy for cells Six Major Categories of Nutrients: –Carbohydrates –Fats –Proteins –Water –Minerals –Vitamins

Nutrients Carbohydrates, proteins and fats are considered macronutrients As water, vitamins and minerals are considered micronutrients

Carbohydrates Most efficient source of energy 55% of daily intake Simple or Complex Carbohydrates Simple is easier to digest and contain less vitamins and minerals Complex Carbohydrates take longer to digest and contain many vitamins and minerals

Fats Concentrated with energy Primary source of energy “Other” food group Less than 25% of daily intake should be fat

Protein Proteins help with: –Growth and maintenance of body cells –Need to make enzymes, hormones and antibodies Intake should be about 15% each day

Vitamins Critical role in tissue repair and healing Two categories –Fat soluble vitamins –Water soluble vitamins

Fat Soluble Vitamins Dissolved in fats and stored in the body Vitamins A,E,D and K Extra amounts of these vitamins will be eliminates via urine

Vitamins A, E, D & K Vitamin A -Maintain skin -Bone/tooth development -Vision-Liver-Milk Yellow fruits Night blindness Dry Skin Growth failure HeadachesNausea Loss of hair Dry skin Vitamin D Normal bone growth SunlightEggFish Liver oils Rickets Appetite loss Weight Loss Failure to grow Vitamin E Protects cell membranes Vegetable oil Whole grains Breakage of RBC= Anemia NauseaDiarrhea Vitamin K Production of blood clotting substances Green Leafy vegetables Increased bleeding time

Water Soluble Vitamins Dissolved in watery solutions and are not stored Vitamin C, B-Complex Vitamins, Niacin, B6, Foliate, Thiamin etc…

Vitamin C -Formation of connective tissue -Immune function Fruits and Veggies Scurvy Swollen joints Bleeding Gums Fatigue Kidney stones Diarrhea Foliate Production of genetic material Wheat germ LiverYeastFruits/veggiesAnemia B12 Maintains CNS Production of genetic material Foods of animal origin Neuro problems Anemia Riboflavin Extracts energy from CHO, proteins and fats MilkLiverBread/Cereals Dry skin Cracked lips Thiamin Needed for release of energy from CHO, proteins etc Cereal products PorkPeas Lack of energy Nerve Problems

Minerals More than 20 minerals Help: –Form strong bones –Generate energy –Activating enzymes –Maintain water balance Examples: –Calcium, Iron, Zinc, Copper etc…

Water 60% of body weight is water Needed for energy production Need 10 glasses of water a day

Food Pyramid Many different types Break down of the amount of nutrients each person should have a day New pyramid has oils added into it

Dietary Supplements Different types of supplements –Vitamin –Mineral –Protein –Creatine –Herb –Glucose supplements

Vitamin Supplements Many believe a large dose of vitamins will boost performance What your body doesn’t use, it loses it via urine But if you believe the supplement is working, then you may convince your body it does

Mineral Supplements May take these for medical purposes Calcium Supplements: –Taken to prevent osteoporosis or decline the process of osteoporosis –Or if you are lactose intolerant Iron Supplements –Used for people that have an iron deficiency –Help prevent anemia

Protein Supplements More protein, the stronger you get..WRONG! Long term effects of constant overloading of protein  kidneys issues

Creatine Supplements Naturally occurs in the body Used in the first seconds of a workout (ATP-CP) Pros –Increase intensity of workout –Prolonging maximal effort –Improving exercise recovery Cons –Weight gain –Muscle cramping –GI problems –Renal dysfunction

Herb Supplements Essential body balancers No federal or government control Examples: –Garlic –Ginseng –St Johns wart –Ginkgo Biloba

Glucose Supplements Increased blood glucose levels, stimulate the release of insulin Allows sugar to be used Used to increase energy Make the athlete feel “drained” after “sugar high” is gone

Caffeine Consumption CNS stimulant Increase alertness and decrease fatigue May also cause irritability, nervousness, increased HR, and headaches You can get addicted to caffeine!!!

Eating Disorders Epidemic in society Three major types –Bulimia Nervosa –Anorexia Nervosa –Female Triad

Bulimia Nervosa Person gorges themselves with thousands of calories (10,000) after a certain amount of time of starvation May use laxatives or purge themselves to lose weight Perfectionist, obedient, over compliant, highly motivated Gymnastics, Dance, Track and male wrestlers May cause: –GI problems –Liver Damage –Heart rhythm issues

Anorexia Nervosa 30-35% of people who are anorexic, have some signs of bulimia Abnormal amounts of exercise and does not eat Malnutrition is a big thing! May cause: –Heart problems –Heart attack –Early osteoporosis –Death