1. Nutritional Considerations Chapter 5

2. Nutrition The Athletic Trainers Role n Must possess strong knowledge base n Serve as an informational resource n Direct athletes away from a contradicted diet that hinders performance

3. Basics of Nutrition n Six classes of nutrients essential to the body –carbohydrates (CHO),fats, proteins, vitamins, minerals and water n Roles: –growth, repair, and maintenance of all tissues –regulate body processes –provide energy

4. Energy Sources Carbohydrates n Intake 55 to 70% daily caloric intake n Types: –Sugars (simple and complex) Starches: complex: i.e. rice, potatoes, breads Sugar: simple: i.e. candy, ice cream –Fiber (soluble and insoluble) Soluble: gums, pectins, cellulose Insoluble: oatmeal, legumes, some fruits

5. Energy Sources Fats n Represents 30% daily caloric intake n Types: saturated and unsaturated Majority are saturated fatty acids –Unsaturated, i.e. arise from plant sources –Saturated, i.e. arise from animal sources n Other Fats: Sterol: cholesterol –consumed from animal products –AHA: recommends less than 300 mg per day

6. Energy Sources Protein n Extra is not needed n No advantage in consuming supplements n Excess supplements will be converted to fat n Supplements can cause imbalances in protein levels and amino acids

7. Regulator Nutrients Vitamins n Types: fat and water soluble n Fat soluble: dissolved in fats and stored in the body: A, D, E, K (oils and fatty foods) n Water soluble: dissolved in watery solutions and not stored: C, B-complex –building blocks: bones, teeth, maintain connective tissue, strengthen immune system. n Vitamin deficiencies are rare. Adequate supplements can be achieved from diet.

8. Regulator Nutrients Minerals/Water n 20 different minerals in the body n Mostly stored in the liver and bones –Magnesium, sodium, potassium, calcium n Supplements are not needed –Can be obtained through the diet n Water: most essential nutrient –Used for digestion, temperature control, eliminates waste products, prevents dehydration

9. Nutrients: the body’s fuel n Carbohydrates:primary fuel source n Protein:used for repair & maintenance n Fat:secondary fuel source n Water:most essential nutrient n Vitamins:colorful foods first n Minerals: supplements second n Fiber:20-35 grams per day

10. Nutrition Distribution

11. Digestion Times

12. Hydration & Fluid Replacement n Our body is water 60% water n 120 lb person has ~ 72 pounds of water n Most individuals need ~ 8-10 cups of water per day n Calculate your needs: Take your body weight divide by 2 = ounces per day.

13. How Much is Enough? n Before exercise –Up to two hours before event, drink at least 16 oz. of fluid –5 to 10 minutes before event, drink 4 - 8 oz. of fluid n During exercise –8 oz. of fluid every 15 - 20 minutes n After exercise –Drink 2 cups fluid for every pound lost

14. Commercial Sport Drinks n Look for 8% solution n Polymers: Drinks have the advantage of not causing hypertonic problems –For high intense and prolonged athletic events that severely deplete glycogen n “Buyer Beware” –Check food labels always before buying

15. The Food Pyramid n Designed to help Americans make better choices of food consumption See Figure 5-2 in Chapter 5

16. Nutrition and Physical Activity n No Scientific Evidence to support that with increased physical activity, proteins, minerals, and vitamins supplements are not needed (above RDA) n Exercise increases the need for energy, not proteins, vitamins, and minerals.

17. Basics of Creatine n Naturally occurring compound: synthesized by kidneys, liver, and pancreas n Key role in energy metabolism n Two types: free creatine and phosphocreatine (stored in skeletal muscle, produces ATP during anaerobic activity with CK) n Benefits:  the production of ATP thus  intensity of workout n Side Effects: weight gain and muscle cramping

18. Other Forms of Supplementation and Drugs During Exercise n Caffeine n Alcohol n Organic, Natural, or Health Foods n Herbs n Liquid Diets

19. Guidelines for Choosing the Best Pre- Event Meal n Provide athlete with foods he/she likes n Choose foods rich in carbohydrates, moderate in protein, and low in fat n Avoid sugary foods right before exercise n Allow plenty of time for food to digest –3-4 hours for a large meal –2-3 hours for a smaller meal –1-2 hours for a snack n Liquid foods leave stomach faster than solids n Always eat familiar foods before competition n Drink plenty of fluids before competition

20. All Day Events n Time: All day event like state meets/games, tournaments, etc. Meals: Days before event eat high carbohydrate meals and drink extra fluids n Day of: Eat breakfast depending on tolerance n *Snack on wholesome carbohydrate foods about every 2 hours to keep blood sugars normal n *Drink fluids

21. Weight Control and Body Composition n Monitor eating habits: n male % of fat: norm: 12 - 15 n female % of fat:norm: 20 - 25 n Overweight Vs. Obese n Monitoring body composition: skinfold, hydrostatic weighing, DEXA system

22. Methods of Weight Loss/Gain n Wt. loss through diet is difficult and ineffective n Must be combined with exercise n Aim  lean body mass (muscle), not fat. n Recommended weight gain is one to two pounds per week n One pound of fat is 3500 calories

23. Eating Disorders n Bulimia: (binge-purge, binge-purge) –Notice the warning signs n Anorexia Nervosa: (concern of distorted body image & concern about weight gain) n Treatment: athlete realizes problem exists, refer to the proper medical/psychological professionals