1. Nutritional Considerations

2.   Diet influences virtually every aspect of sports participation.  Performance  Recovery from training and competition  And to some extent, likelihood of injury Nutrition

3.   Coaches and athletes may be familiar with the food groups but often lack adequate nutrition information and incorporate unfounded nutritional practices into training programs.  Athletes may be receiving nutritional education from other sources.  Parents, TV commercials, magazines  Certified athletic trainers and strength & conditioning coaches are most knowledgeable about nutrition. Knowledge of Nutrition

4.   Academy of Nutrition and Dietetics indicates that eating properly will:  help you train longer and at a higher intensity  delay the onset of fatigue  promote recovery  help your body adapt to workouts  improve body composition and strength  enhance concentration  help maintain healthy immune function  reduce the chance of injury  reduce the risk of heat cramps and stomach aches. Eating for Sport Performance

5.  Macronutrients  Carbohydrates  Fats (Lipids)  Protein Micronutrients  Vitamins  Minerals Water Overview of Nutrients

6.   Caloric intake should be based the body weight goal.  Total caloric intake should be determined by calculating the basal metabolic rate (BMR) and the energy needs for activity.  The metabolic qualities of the activity should be considered when calculating the need for each energy-producing nutrient (carbohydrates, fats, proteins). Caloric Intake (Rest + Activity)

7.   Based on ideal body fat percentages  10-22% Males  20-32% Females  To calculate goal weight:  Current % body fat – Desired % body fat = Nonessential body fat %  Current body weight X Nonessential body fat % (decimal form) = Nonessential fat (lbs)  Current body weight – Nonessential fat (lbs) = Ideal body weight (lbs) Calculating Goal Weight

8.   The amount of energy needed to sustain functioning at rest.  Female BMR = 655.1 + (9.6 X weight [kg]) + (1.9 X height [cm]) – (4.7 X age [yrs])  Male BMR = 66.5 + (13.8 X weight [kg]) + (5 X height [cm]) – (6.8 X age [yrs])  Add daily activity to find amount of energy expended daily  Sedentary - 20-40% of BMR  Light Activity - 55-65%  Moderate Activity – 70-75%  Heavy Activity – 80-100%  Sport participation > 200% Basal Metabolic Rate (BMR)

9.   Carbohydrates (CHO) provide energy for high-intensity exercise  Experts recommend 60% to 70% of daily calories be supplied by CHO.  Each gram of CHO provides 4 kilocalories.  Average person stores approximately 1500 to 2000 kcals of CHO, the majority of which is in the form of muscle and liver glycogen. Small portion available as blood glucose.  CHO are now classified on how fast they are oxidized. Known as the Glycemic Index. Carbohydrates

10.   CHO derived from plant sources, primarily grains, seeds, fruits, and vegetables.  Simple CHO – monosaccharides  Sugars such as fructose, glucose, galactose  Typically stimulate insulin release and blood glucose fluctuations.  Foods containing are high caloric and often referred to as empty calories.  Complex CHO – polysaccharides  Whole-grain cereals & breads, vegetables, and fruits.  Dietary fiber (indigestible CHO) essential for digestion. Carbohydrates

11.   Simple and complex CHO are suitable to describe foods, but these do not represent the way they are hydrolyzed and absorbed by the body. (Table 6.1)  Low Glycemic Index CHO  Cause a steadier rise and decline in blood glucose and insulin. Best for weight management and overall diet.  High Glycemic Index CHO  Typically result in a large and rapid rise in blood glucose and insulin, followed by a rapid decrease in blood glucose. Best for refueling after event. Carbohydrates

12.   Carbohydrate loading can benefit athletes involved in aerobic sports, especially activities lasting 60 minutes or more.  Properly executed regimen of CHO loading can boost the level of stored glycogen.  1 week prior to the competition and includes a gradual tapering of physical activity accompanied with a slight increase in CHO ingestion. Carbohydrate Loading

13.   Fats are needed for energy, insulation, and protection of organs.  Fatty acids and glycerol make up fats.  Fatty acids: Saturated and Unsaturated  Experts recommend that fats compose 30% or less of total calories. 10% saturated  Each gram of fat supplies 9 kilocalories. Fats (Lipids)

14.   Saturated - all of the available bonding sites on the fatty acid molecule are occupied by a hydrogen atom. Derived from animal sources (i.e., beef, pork, poultry, and dairy products). Generally solid at room temperature.  Unsaturated fats are structured in such a way as to prevent all of the available bonding sites from being occupied by a hydrogen atom. Plant based. Generally liquid at room temperature. Fats

15.   Proteins are needed for tissue construction, enzyme reactions, and energy during prolonged exercise.  Experts recommend that proteins compose 10-15%.  Each gram of protein supplies 4 kilocalories.  Proteins are composed of amino acids  20 different amino acids are used to make thousands of proteins.  8 are essential amino acids, which cannot be synthesized by the body and must be ingested in the diet. Proteins

16.   Sources include eggs, meats, dairy products, legumes, or grains.  Athletes who are on vegetarian diets must take care to eat foods in the correct combination to provide all of the essential amino acids.  A solution to the problem is for such athletes to include either eggs (ovolactovegetarian), milk products (lactovegetarian), or both to ensure adequate supplies of essential amino acids. Proteins

17.   Protein supplementation is not recommended because:  Increase saturated fat in the diet  Overstress the liver and kidneys.  NO scientific evidence that protein supplements enhance muscles.  During intense training, 1.2-1.8 grams protein/kg body weight are recommended.  0.83-1.2 g/kg for sedentary or light exerciser  Normal diet provides adequate protein consumption for intense training. Protein Supplementation

18.   Vitamins have various functions  Regulate biochemical reactions (energy metabolism and cell and tissue generation)  Serving as antioxidants that protect cell structure.  Vitamins contain no caloric value and a balanced diet supplies the Recommended Daily Allowance (RDA).  There are water- and fat-soluble types of vitamins.  Water soluble: Vitamins C, B 1, B 2, B 6, B 12, niacin, folic acid, biotin, and pantothenic acid.  Fat soluble: vitamins A, D, E, and K. Vitamins

19.   Minerals are elements needed for various body functions.  Provide structure, help maintain normal heart rhythm, assist muscle contractility, promote neural conductivity, and regulate metabolism.  There is no scientific evidence to support taking minerals in excess of RDA for performance.  But endurance athletes may be at an increased risk of iron or calcium deficiency  Iron and Calcium RDAs  Iron:10 mg for males and 18-20 mg for females  Calcium: 1500 mg Minerals

20.  Athletes who do not eat a balanced diet should be advised to include a vitamin and mineral supplement.  A convenient method of supplementation is a daily multivitamin  Megadoses of vitamins/minerals should be avoided and could result in severe consequences Vitamins and Minerals

21.   Water is necessary for human performance, as well as survival.  Adult water requirement at rest is approx. 2.5 liters daily, but it can increase to 5–10 liters during heavy exercise, especially in high temperature and humidity.  Water lost during exercise needs to be replaced to maintain body’s fluid balance.  A reduction of body weight of 2-5% can impair function.  Current recommendations are for every 1 lb lost due to sweating, 20-24 oz. of water be consumed. Water (H 2 O)

22.   Athletes are largely uneducated regarding proper nutrition, even though they understand the importance of adhering to a quality diet. (Torres-McGehee et al., 2012)  Sources information come from family members (32%), fellow athletes (32%), athletic trainers (30%), dietitians (30%), coaches (28%), and TV, radio, or the Internet (10%) to obtain their information. (Froiland et al., 2004)  Hilton (2005) reported that 70% of university athletes (n = 345) are falling short of their daily caloric needs. Nutritional Knowledge: The Research

23.   As more women become involved in organized sports, concerns have been raised regarding their special nutritional considerations.  Especially those involved in aesthetic sports that place an emphasis on being lean, such as gymnastics, diving, and dancing.  Greenleaf and colleagues (2009) determined that 54% of college athletes were dissatisfied with their current weight.  Clinical disordered eating: 47% in lean sports; 20% in “non- lean” sports Female Athletes

24.  Athletic energy deficit - athletes not consuming enough calories to match their output. A new concern emerging in athletics.  Athletes with athletic energy deficit will be unable to support vital body functions including bone growth.  With insufficient energy post exercise repair is inhibited, hormones affected, amenorrhea and slower/poor bone growth.  Other adverse health-related consequences include: depression, lethargy, attention deficits, sleep disorders, and increases in body fat. Endurance Sports

25.   Wrestling is one of only a few sports that match participants on the basis of weight.  Wrestlers often follow unhealthy weight loss procedures to compete in lighter weight categories.  Rapid weight loss occurs via dehydration.  Dehydration occurs through the use of laxatives and diuretics, fluid restriction, artificially induced sweating, and starvation.  No definitive proof that such tactics actually present an advantage. Wrestling

26.   Short-term effects of repeated bouts of extreme weight loss include: (Nelson, 1989; Williams, 1992)  Increased blood viscosity  Blood clots  Kidney, liver and pancreas problems  Ulcers  Speculative long-term effects may include interference with normal growth and development. Wrestling

27.   Wisconsin instituted WMWP in 1989. (Oppliger et al., 1995)  Weight loss must be no more than 3 lbs. of weight loss/week.  A minimum 7% body fat level was established.  Testing of athletes along with nutrition education for coaches was implemented.  Feedback has been positive from 95% of coaches.  Participation has increased. Wrestling Minimum Weight Project (WMWP)

28.   The NFSH has developed a national wrestling rule #1-3-1 that states:  “An ideal program would be one where a medical professional would assist in establishing a minimum weight through the use of checking body fat and hydration. The recommended minimum body fat should not be lower than 7%” (NFHS, 2011)  Weight cutting can have physiological effects on performance. (ACSM; Oppliger et al., 1996, updated in 2010) Wrestling Rules

29.   Education should be provided to coaches and wrestlers.  Rubber suits, steam rooms, hot boxes, saunas, laxatives, and diuretics should not be used for making weight.  Weigh-ins immediately prior to competition.  Daily weigh-ins need to be scheduled before and after practice.  The body composition assessed prior to the season.  Caloric intake needs to support the normal developmental needs. ACSM Recommendations for Wrestling

30.   Athletes do not consume the proper proportions of nutrients  CHO amount depends on the athletes daily expenditure, sport, gender, and conditions  Protein needs can be met through diet alone  Athletes eat too much “junk food”  Athletes in sports that require lean bodies tend to eat diets with insufficient calories  Most athletes’ diets are deficient in important minerals, i.e., calcium, iron, & zinc. Conclusions (ACSM, 2009; McArdle et al., 2009)

31.   Coaches are an important source of nutrition information.  People planning to enter the coaching profession should take at least one basic college nutrition course.  Attend in-service meetings, professional conferences, or community education programs in sports nutrition.  Subscribe to professional journals that include nutrition articles. What Can the Coach Do?

32.   Locate nutrition experts, including dietitians, university nutrition faculty, or sports medicine staff.  Implement peer-led programs like Athletes Targeting Healthy Exercise & Nutrition Alternatives (ATHENA). (Eliot et al., 2008)  Have athletes keep a record of their diet that is reviewed periodically by a person knowledgeable in nutrition.  When working with children, discuss nutritional needs of the athlete with parents. What Can the Coach Do?

33.   Tailored to meet individual needs  Nutrition should prepare athletes for: practice, competition and recovery  Educated to make proper food selection and informed supplement using interactive resources General Dietary Guidelines for Athletes Sports, Cardiovascular, and Wellness Nutrition practice group (http://www.scandpg.org)http://www.scandpg.org

34.   Foods eaten just before a contest will contribute virtually nothing to performance.  Experts recommend that the typical pregame meal should be eaten no later than 1 to 4 hours prior to the contest. (ACSM, 2009)  Eat low-fat, easy-to-digest foods.  Liquid meals increase hydration and are less likely to cause bloating or “heavy” feeling.  Foods should provide 150 to 300 grams of CHO or 3 to 5 grams/kg of body weight. (McArdle et al., 2009) Precompetition Diets

35.   One hour of highly intense exercise can reduce liver glycogen by 55% and 2 hours can almost completely deplete both liver and muscle glycogen.  CHO consumption during long-duration exercise (1 to 3 hours at 70% to 80% VO 2 max ) allows muscle cells to rely on blood glucose for energy.  Recommended fluid source of CHO is 8 oz. of a 5% CHO solution consumed every 15-20 min. Especially for morning workouts. Nutrition During Competition

36.   Dietary goals are to replace muscle glycogen and ensure quick recovery.  A carbohydrate intake of approximately 1.0–1.5 g/kg body mass (0.5–0.7 g/lb) during the first 30 min and again every 2 h for 4–6 h will be adequate to replace glycogen stores.  Timing of CHO ingestion is important as glycogen levels will replenish faster if the food is consumed within 30 minutes – 1 hour.  Protein consumed after exercise will provide amino acids for building and repair of muscle tissue. Nutrition After Competition

37.   Weight gain is a concern with forced inactivity due to injury.  Athletes who are ill/injured should not reduce total caloric intake as metabolism may increase as the body repairs itself.  Recommend cross training during recovery.  Runners can ride stationary bikes or run in swimming pools.  Those with infectious illnesses and unable to exercise should establish a caloric intake based on their BMR until they are healthy. Nutrition and Injury Recovery

38.   CHO stimulates insulin/insulin growth factor which helps tissue building.  Proteins (amino acids) contain the building blocks for connective tissue and muscle.  Anti-inflammatory foods encouraged: garlic, cocoa, tea, blueberries, pineapple  Proteolytic enzymes are known to inactivate bradykinins, reduce viscosity of extracellular fluid(swelling), and help molecular debridement: cheese, rye, papaya  Free fatty acids contain eicosanoids, which can reduce pain, cause vasodilation and enhance the immune system: omega 3 & omega 6 fatty acids Nutrition and Recovery

39.   Body weight consists of water, fat, and lean tissue.  Muscle is denser than fat.  In order to maintain weight an athlete’s caloric intake must equal caloric expenditure.  Consume too many calories per day the excess calories are converted to fat. Too few, stored fat will be metabolized to form energy.  Severe caloric restrictions (fasting) result in protein breakdown.  Athletes should only weigh themselves once/week at the same time of day and after going to the bathroom. Managing Body Weight

40.   Percentage of body fat = the ratio of fat to lean body weight  Better measurement for weight management and is commonly referred to as body composition.  Ranges for most active young females are 14-24% and active young males are 7-17%.  Lowest reference body fat for males is 5% and in females it is 12% (Sammarone Turocy et al., 2011)  NATA position statement “Safe weight loss and maintenance practices in sport and exercise” (Sammarone Turocy et al., 2011) is an excellent resource Managing Body Weight

41.  % body fat can be used to accurately calculate an athlete’s minimal competitive weight so they can excel during the season. Minimal Competitive Weight (MCW) Sample Equation: [MCW = LBW / % fat desired] Determine % fat desired (5%); (1 - % fat desired = 0.95) A 135 lb athlete with 14% body fat = 135 x 0.14 = 18.9 lb fat 135 lb – 18.9 (fat weight) = 116.10 lb (LBW) MCW = 116.10 / 0.95 = 122 lbs

42.   Supplements have become very popular with athletes of all calibers.  Ergogenic Aid: Food/drink that has potential to increase work output of the person using them  Marketed to make athletes think they will improve their personal performance and reach their goals faster.  It is important for the consumer to evaluate the marketing claims, research studies, and safety issues associated with ergogenic aids. (Manore, Meyer, and Thompson, 2009)  Many pose adverse health risks or are illegal and their use will result in disqualification or other penalties. Supplements and Ergogenic Aids

43.   NATA released two comprehensive position stands evaluating dietary supplements (Buell et al., 2013) and anabolic-androgenic steroids (Kersey et al., 2012)  Food first philosophy  Dietary Supplement Health and Education Act (DSHEA) of 1994  Supplements can be divided into two categories: Legal and Illegal Nutritional Supplements

44.  Write how it can increase performance, its adverse effects, how it is regulated (banned, illegal, legal, dosage, etc.) and how to get it.  Caffeine  Ephedra  Androstenedione (andro)  Dehydroepiandrosterone (DHEA)  Creatine  Amino acids  Nitric Oxide  Herbals Nutritional Supplements  Anabolic Steroids  EPO  Amphetamines  Gamma-Hydroxybutyrate (GHB)

45.   Illegal supplements include the following but are mostly legal products when used in therapeutic doses under physician or veterinarian's care.  Anabolic steroids – high doses build muscle but have many adverse effects  Erythropoietin (EPO) - stimulates RBC proliferation, increased viscosity makes the heart work harder  Amphetamines – stimulants that block fatigue messages to the brain, associated cardiac problems  Gammahydroxybutyrate (GHB) – deep sleep aid, suggested HGH is released in this sleep cycle Anabolic-Androgenic Products