1. Unit 6 Sports Nutrition Amy Habeck, MS, RD, LDN

2.  An organic molecule  Essential for human survival  Exists in water and fat soluble forms Photo © AbleStock

3. An organic molecule Essential for human survival Exists in water and fat soluble forms Needs are expressed as RDA or AI

4. Includes B complex, C Easily transported in blood Excess is excreted in urine Have a low potential for toxicity Dissolve in water

5. Includes B complex, C Dissolve in water Easily transported in blood Excess is excreted in urine Have a low potential for toxicity

6.  RDA/AI:  Men = 900 µg RAE  Women =700 µg RAE  UL = 3,000 µg RAE  Functions:  Vision  Cell differentiation  Immune function  Known as retinoids

7.  Functions:  Vision  Cell differentiation  Immune function  RDA/AI:  Men = 900 µg RAE  Women =700 µg RAE  UL = 3,000 µg RAE  What are some good sources of vitamin A?

8.  Critical for DNA synthesis and cell division  Doesn’t play a large role in energy production or metabolism  In the US grains are fortified (by mandate) with this vitamin  Aids in the maturation of RBCs and repair of tissues  Helps to lower levels of homocysteine in the blood, thus potentially lowering the risk for heart disease.

9.  Critical for DNA synthesis and cell division  Doesn’t play a large role in energy production or metabolism  In the US grains are fortified (by mandate) with this vitamin  Aids in the maturation of RBCs and repair of tissues  Helps to lower levels of homocysteine in the blood, thus potentially lowering the risk for heart disease.

10. Have a higher potential for toxicity Excess can be stored in fatty tissues of body Do not dissolve in water Require dietary fat for transport in blood Includes A, D, E, K

11. Do not dissolve in water Require dietary fat for transport in blood Excess can be stored in fatty tissues of body Have a higher potential for toxicity

12.  Signs of deficiency:  Rickets  Osteoporosis  Symptoms of toxicity:  Hypercalcemia  Muscle weakness  Heart arrthymias  Kidney stones Source: USDA

13.  Signs of deficiency:  Rickets  Osteoporosis  Symptoms of toxicity:  Hypercalcemia  Muscle weakness  Heart arrthymias  Kidney stones Source: USDA

14.  Signs of deficiency:  Deficiencies rare  Muscle weakness and incoordination  Hemolytic anemia  Symptoms of toxicity:  Decreased blood clotting  Easy bruising Source: USDA

15.  Signs of deficiency:  Deficiencies rare  Muscle weakness and incoordination  Hemolytic anemia  Symptoms of toxicity:  Decreased blood clotting  Easy bruising  What are some good sources of vitamin E? Source: USDA

16.  Found naturally only in animal products  Can cause pernicious anemia  Megaloblastic, macrocytic anemia  Referred to as cobalamin  Of concern to vegetarians and vegans, as well as older athletes  Plays a role in health of nervous and cardiovascular systems, growth and development of tissues and energy production

17.  Found naturally only in animal products  Can cause pernicious anemia  Megaloblastic, macrocytic anemia  Referred to as cobalamin  Of concern to vegetarians and vegans, as well as older athletes  Plays a role in health of nervous and cardiovascular systems, growth and development of tissues and energy production

18.  Chemical substances from plants.  Approx. 50 of these are consumed in typical American diet.  Consumption is associated with decreased risk for cardiovascular disease and cancers.  Common sources are fruits, vegetables and grains.

19.  Chemical substances from plants.  Approx. 50 phytochemicals are consumed in typical American diet.  Consumption is associated with decreased risk for cardiovascular disease and cancers.  Common sources are fruits, vegetables and grains.

20. Use soy milk instead of dairy milk on cereal or as a beverage Complement all meals with one or two fruits or vegetables Use whole grain foods more often than processed grains Try a new grain recipe that uses bulgar, barley, or oats Eat fruit for dessert such as a baked apple, chopped melon or chilled berries

21.  Functions:  Controls blood calcium levels  Bone growth/development  RDA/AI:  AI = 5 to 15 µg  UL = 50 µg  “Sunshine” vitamin

22.  Functions:  Controls blood calcium levels  Bone growth/development  RDA/AI:  AI = 5 to 15 µg  UL = 50 µg  What are good sources of vitamin D?

23.  Group of phytochemicals  Antioxidant and anticancer agents  Examples:  Lycopene  Sources:  Tomatoes and tomato products

24.  Group of phytochemicals  Antioxidant and anticancer agents  Examples:  Lycopene  Sources:  Tomatoes and tomato products

25.  Functions:  Blood clotting  Bone mineralization  AI:  Men = 120 µg  Women = 90 µg  UL not established  Also known as quinones Source: USDA

26.  Also known as quinones  Functions:  Blood clotting  Bone mineralization  AI:  Men = 120 µg  Women = 90 µg  UL not established  What are good sources of vitamin K? Source: USDA

27.  RDA/AI (alphatocopherol):  RDA = 15 mg  UL = 1,000 mg  Functions:  Antioxidant  Also known as tocopherol Source: USDA

28.  Also known as tocopherol  Functions:  Antioxidant  RDA/AI (alphatocopherol):  RDA = 15 mg  UL = 1,000 mg Source: USDA

29.  A component of NAD and NADP  Coenzymes involved in the transfer of hydrogen ions in the anaerobic and aerobic energy systems  Highly involved in energy production and mitochondrial metabolism (ATP production)  Deficiency can develop into pellagra if left untreated  Used in pharmacological doses to correct low HLD and high LDL cholesterol

30.  A component of NAD and NADP  Coenzymes involved in the transfer of hydrogen ions in the anaerobic and aerobic energy systems  Highly involved in energy production and mitochondrial metabolism (ATP production)  Deficiency can develop into pellagra if left untreated  Used in pharmacological doses to correct low HLD and high LDL cholesterol  What are good food sources of niacin?

31.  Needs escalate with simultaneous increase of carbohydrate intake  Plays a major role in energy production  Important for development and maintenance of nervous system  Low intakes in athletes results in diminished exercise endurance  Severe deficiency can result in Beriberi

32.  Needs escalate with simultaneous increase of carbohydrate intake  Plays a major role in energy production  Important for development and maintenance of nervous system  Low intakes in athletes results in diminished exercise endurance  Severe deficiency can result in Beriberi

33.  Produced in the body as byproducts of normal cellular functions  Highly reactive molecules  Usually contain oxygen  Possess unpaired electrons, giving me an electronic charge  I give up electrons in a process known as oxidation  May damage DNA, lipids, proteins or other molecules

35.  Symptoms of toxicity:  Vomiting  Fatigue  Blurred vision  Liver damage  Signs of deficiency:  Deficiencies rare  Night blindness  Hyperkeratosis Source: USDA

36.  Signs of deficiency:  Deficiencies rare  Night blindness  Hyperkeratosis  Symptoms of toxicity:  Vomiting  Fatigue  Blurred vision  Liver damage Source: USDA

37.  Signs of deficiency:  Impaired blood clotting  Excessive bleeding  Symptoms of toxicity:  None documented Source: USDA

38.  Signs of deficiency:  Impaired blood clotting  Excessive bleeding  Symptoms of toxicity:  None documented Source: USDA

40.  What level of protein, carbohydrate and fat is recommended for this athlete and sport? Discuss how each nutrient is utilized when the athlete is actively participating in the sport.  Due at the end of Unit 6  Submit to Dropbox for Unit 6  Due date: Tuesday at 11:59:59 pm EST  The student will prepare a 6 – 8 page paper (with references) to address this portion of the project answering the following questions:

41. 1. The student prescribes correct percentages of carbohydrate, protein and fat in the diet for the athlete and sport. 2. The student correctly illustrates the steps in carbohydrate metabolism during athletic activity. 3. The student describes the storage of carbohydrate in the athlete. 4. The student correctly illustrates the steps in protein anabolism in the athlete and sport. 5. The student correctly illustrates the steps of protein catabolism in the athlete and sport. 6. The student describes the use of fat as an alternative energy source for athletes. 7. Provide healthy sources of fat for your athlete.

43.  Student discusses the breakdown of carbohydrates when they enter the mouth, how and where glucose is stored, and the metabolism of glucose. Student discusses at length how this improves their athlete’s performance. Student discusses how many carbohydrates their athlete needs and provides reasons as to why they need that amount. Provide carbohydrate as a percentage of total calories.

44.  Student discusses protein breakdown and buildup. Student is able to adequately discuss how much protein their athlete needs. Student is able to relate this back to their athlete and their particular sport and training. Provide protein as a percentage of total calories.

45.  Student discusses functions of fat and describes healthy fat sources in the appropriate amount for athlete. Student describes fat metabolism and relates this to athlete’s specific sport. Student identifies fat as an alternative energy source and relates this to athlete’s specific sport and training. Provide fat as a percentage of calories.

46.  Thank you for your kind attention and participation  Office hours  By appointment  Any questions?