1. A THLETIC N UTRITION AND E ATING D ISORDERS

2. N UTRITIONAL Q UACKERY Athletes seek out magic supplements that will give them an edge over their competitors New dietary supplements are marketed each day Often sold without any supporting scientific research on benefits or harmful side effects Supplements are treated as foods so they are not evaluated for safety and effectiveness

3. Individuals and companies advertise false or unproven nutritional supplements to make money Who they prey on: the athlete who is eager for an edge Always check with a nutritionist/doctor before taking a new supplement Make sure to be informed on the effects it may have on the body It will save money, disappointment, and athlete’s health

4. M AKING THE W EIGHT Most important aspect of fitness and athletic performance is controlling weight Athletic performance and good health are enhanced by proper weight management Active men and women require 2200 calories a day Some active men need 2800 and higher, endurance athletes require much more Being overweight and underweight is result of eating more or fewer calories Food choices and exercise determine body weight

5. G AINING W EIGHT Increase lean body mass Muscle not body fat 2500 calories to gain one pound of lean body mass 3500 calories to gain one pound of fat Lean body mass cannot be increased by Special vitamins Foods Supplements Possible to gain 1 to 2 pounds per week if weight training is involved Without weight training and increased energy expenditure excess calories will convert to fat

6. L OSING W EIGHT Ways to lose weight Restricting caloric intake (dieting) Exercise Restricting caloric intake and exercise Dieting alone is the most difficult way to lose weight Long term dieting only has a 2% success rate 35% to 45% of weight decrease in dieting is from lean body tissue Females should not drop below 1000 calories Males should not drop below 1200 calories

7. Weight loss through exercise may result in increased Cardiorespiratory Endurance Increases strength and flexibility Positive for an athlete’s overall health Same results on the body as just dieting alone Best approach to losing weight is dieting and exercise Moderate increase in activity with moderate decrease in caloric intake will cause body to burn calories Losing weight Weight loss of 1-2 pounds per week is healthy Weight loss of more than 2 pounds per week may be due to dehydration Always check with physician before dieting

8. P RE -G AME M EAL Should start days before competition not just night before Athletes believe a pre-game meal will give them the energy they need for competition Energy actually comes from muscle glycogen stores that are built up by high- carbohydrate meals every day not just the pre-game meal Foods eaten before the game helps supplement muscle glycogen stores

9. Prevents a low blood sugar level Symptoms include: Light-headedness Fatigue Low concentration All interfere with athlete’s performance Should be consumed 3 to 4 hours before the game High in carbohydrates and fluids

10. Grain products, vegetables, and fruit are best choices Digested quickly and readily available for fuel Protein intake should be in moderation Takes longer to digest Foods high in fat stay in stomach the longest and feel heavy and uncomfortable Restrict sugary foods Cause rapid swings in blood sugar levels Result in low blood sugar and less energy

11. Avoid foods and drinks that contain caffeine Stimulates body to increase urine output Cause dehydration problems Full bladder is uncomfortable If the athlete does not have enough time for a pre-game meal small carbohydrate snacks should be consumed Whole-wheat bread with peanut butter, banana, juice, and water can be consumed 2 hours before game

12. E ATING D ISORDERS Eating patterns include anorexia nervosa, bulimia nervosa, and binge eating All of these behaviors are dangerous and can result in serious health problems Underlying reasons for disordered eating Distorted self-image Guilt Depression Overemphasis on leanness and physical appearance 10% are male athletes and most of those are wrestlers Extreme weight loss measures aimed at losing a few pounds as quickly as possible to make their weight are not only unhealthy but can be deadly.

14. A NOREXIA N ERVOSA Psychological disorder occurring mostly in young women but becoming common in men Causes Abnormal fear of becoming obese Distorted self-image Persistent unwillingness to eat Severe weight loss

15. 15% loss of normal body weight Loss of appetite Loss of menstruation Fatigue and dizziness Constipation Abdominal pains Starvation Dehydration Muscle and cartilage deterioration Osteoporosis Irregular or slow heartbeat Heart failure SymptomsComplications

16. B ULIMIA Common among women of normal or nearly normal body weight Characterized by Episodic binge eating followed by feelings of Guilt Depression Self-condemnation

17. Fluctuations in weight Dental cavities from vomiting stomach acid Dehydration Fatigue and dizziness Constipation Abdominal pains Swelling of salivary glands Irregular or absent menstruation Stomach ulceration Bowel damage Inflammation or tearing of the esophagus Laxative addiction Tingling hands and feet Electrolyte imbalances which lead to heart failure SymptomsComplications

18. F EMALE A THLETE T RIAD A disorder that affects female athletes Each component can impair health and athletic performance First recognized by the American College of Sports Medicine in 1992 Prior to 1992 disordered eating was considered separately from athletic participation Characterized by Disordered eating Amenorrhea Osteoporosis

20. A THLETES AT RISK Competitive nature and strong discipline Competitive athletes tend to have a more rigorous training schedule and a “play to win” attitude towards sports The emphasis on appearance and perception that carrying less weight will improve performance

21. D ISORDERED EATING – ANOREXIA AND BULIMIA, THAT ULTIMATELY RESULT IN MALNUTRITION If muscles lack sufficient and proper fuel, performance will be impaired Lack of fuel can lead to inability to concentrate The athlete with strength losses and poor concentration is prone to injuries

22. A MENORRHEA Lack of a menstrual flow Certain % of body fat is needed for proper functioning of the menstrual cycle If body fat % gets too low the hormonal balance and the menstrual cycle are affected

23. O STEOPOROSIS Bone loss Common among women after menopause Amenorrhea can lead to osteoporosis in female athletes like it does in postmenopausal women Stress fractures become more common and repair is slow

24. W ARNING SIGNS Frequent or unexplained injuries, especially stress fractures Excessive or compulsive exercise Change in performance Impaired concentration Absent or irregular menstrual periods Restrictive eating masked as “performance- enhancing” meal plan Use of weight loss products or supplements

25. P REVENTION Choosing an activity that compliments the individual’s natural body strengths Realizing that health is more important than competitive success Avoid frequent weigh-ins, weight comments, and punitive consequences for weight gain Appreciating a healthy, active body.

26. Know optimal weight for health and performance is different for everyone Realizing that the thinnest athletes are not necessarily the fastest or the strongest. Thinking of food as the ultimate performance enhancer Not starving the bones. Part of the diet should include several servings of good calcium sources Being a role model with words and actions. Take a positive attitude about eating and enjoying foods

27. A THLETIC N UTRITION R ESTAURANT /C AFÉ Create a menu for a restaurant/café that specializes in athletic nutrition Includes at least 4 different meals for breakfast, lunch, and dinner. Include 4 snacks the athlete could come in a get after working out or before a game/match/meet. Include prices Create a eye catching front cover which includes the name, address, phone number, website, and hours of operation Use 5 colors