1. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Exercise Physiology for Health, Fitness, and Performance Fourth Edition PowerPoint ® Lecture Slide Presentation Chapter 6 Nutrition for Fitness and Athletics Denise L. Smith Sharon A. Plowman Chapter 6

2. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins A.Optimal nutrition for fitness and athletics relates to 2 distinct situations 1. Training 1. Training 2. Competition 2. Competition Chapter 6 Nutrition for Fitness and Athletics I. Introduction

3. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins A. Goals of optimal training diet 1. To provide caloric and nutrient requirements 2. To incorporate nutritional practices that promote good health 3. To achieve and maintain optimal body composition and playing weight II. Nutrition and Training Chapter 6 Nutrition for Fitness and Athletics

4. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins 4. To promote recovery from training sessions and physiological adaptations 5. To try variations of precompetition and competition fuel and fluid intake to determine the body’s responses Chapter 6 Nutrition for Fitness and Athletics

5. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 6 Nutrition for Fitness and Athletics

6. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 6 Nutrition for Fitness and Athletics

7. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins B. Kilocalories 1.The most obvious distinction between active and inactive individuals is the number of calories required per day 2.Everyone needs sufficient calories to support daily needs, and children need adequate calories for growth 3.Athletes may consume between as many as 9,000-11,000 kcal.day Chapter 6 Nutrition for Fitness and Athletics

8. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins C. Carbohydrate – important facts: - The higher the intensity of exercise, the more important glycogen is as a fuel - Training increases the ability to store carbohydrate and to spare carbohydrate - Fatigue, “hitting the wall,” and exhaustion are tied to glycogen depletion during high intensity, long-duration activity Chapter 6 Nutrition for Fitness and Athletics

9. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 6 Nutrition for Fitness and Athletics 1. Glycemic Index - A measure that compares the elevation in blood glucose caused by the ingestion of 50g of any CHO food with the elevations caused by 50g of white bread

10. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins 2.Glycogen Resynthesis 5-6% per hour under optimal conditions Chapter 6 Nutrition for Fitness and Athletics

11. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins 3. Glycogen Sources a. Sports drinks b. Sports bars c. Sports gels Chapter 6 Nutrition for Fitness and Athletics

12. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 6 Nutrition for Fitness and Athletics

13. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins D. Protein US RDA of protein - Adults = 0.8 gkg -1 - Ages 7-10 yr = 1.2 gkg -1 - Ages 11-14 yr = 1.0 gkg -1 - Ages 15-18 yr = 0.9 gkg -1 Chapter 6 Nutrition for Fitness and Athletics

14. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Do athletes need more protein? 1. Resistance training - 1.2-2.0 gkgday - 15% of total calories 2. Endurance training - 1.2-1.4 gkg -1 day Sports Anemia - A transient decrease in red blood cells and hemoglobin Chapter 6 Nutrition for Fitness and Athletics

15. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins E. Fat - Major fuel for exercise of low to moderate intensity Chapter 6 Nutrition for Fitness and Athletics

16. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins F. Vitamins - Organic substances of plant or animal origin which are essential for normal growth, development, metabolic processes and energy transformations No evidence that supplementation is beneficial in adequately nourished individuals Chapter 6 Nutrition for Fitness and Athletics

17. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins G. Minerals - Elements not of animal or plant origin which are essential constituents of all cells and of many functions in the body 1. Microminerals 2. Macrominerals Chapter 6 Nutrition for Fitness and Athletics

18. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Goals for optimal competitive diet 1. To ensure adequate fuel supplies in the pre-event time span 2. To ensure adequate fuel supplies during the event, no matter what the event 3. To facilitate temperature regulation by preventing dehydration Chapter 6 Nutrition for Fitness and Athletics III. Nutrition Competition

19. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins 4. To achieve desired weight classifications while maintaining fuel and water supplies 5. To avoid gastrointestinal discomfort during competition Chapter 6 Nutrition for Fitness and Athletics

20. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins A. Carbohydrate Loading (Glycogen Supercompensation) - A process of nutritional modification that results in an additional storage of glycogen in muscle fiber that can be approxi-mately 3 to 4 times the normal levels Chapter 6 Nutrition for Fitness and Athletics

21. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 6 Nutrition for Fitness and Athletics

22. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins B. Pre-Event Meal C.Feeding during Exercise - to maintain blood glucose levels and prevent fatigue D. Fluid Ingestion during and after Exercise Chapter 6 Nutrition for Fitness and Athletics

23. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 6 Nutrition for Fitness and Athletics

24. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins A. Definitions Anorexia Nervosa - An eating disorder characterized by marked self-induced weight loss accompanied by an intense fear of fatness and reproductive hormonal changes Bulimia Nervosa - An eating disorder marked by an unrealistic appraisal of body weight and/or shape that is manifested altering bingeing and purging behavior IV. Eating Disorders Chapter 6 Nutrition for Fitness and Athletics

25. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Anorexia Athletica - An eating disorder occurring primarily in young, female athletes that is characterized by a food intake less than that required to support the training regimen and by body weight no more than 95% of normal Chapter 6 Nutrition for Fitness and Athletics

26. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 6 Nutrition for Fitness and Athletics

27. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins B. Risk factors 1. Dieting at an early age 2. Unsupervised dieting 3. Lack of acceptance of pubertal changes 4. Early sport-specific training 5. A large increase in training volume accompanied by a significant weight loss 6. Traumatic events Chapter 6 Nutrition for Fitness and Athletics

28. Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins C.Consequences D.Prevention and Treatment Chapter 6 Nutrition for Fitness and Athletics