Targeted nutritional split 5055 carbohydrates 2025 fats 2 5 proteins Caloric needs of an athlete depends on intensity frequency and duration of exercise Compared to sedentary individuals athletes need 25 more calories ID: 747937
Download Presentation The PPT/PDF document "Sports Nutrition Dietary Requirements fo..." is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Slide1
Sports NutritionSlide2
Dietary Requirements for Athletes
Targeted nutritional split:
50-55% carbohydrates
20-25% fats
2
5% proteins
Caloric needs of an athlete depends on intensity, frequency and duration of exercise
Compared to sedentary individuals, athletes need ~25% more calories
Supplements not necessary if diet is adequateSlide3
Glycemic Response
Glycemic
response:
Food’s ability to contribute glucose to the bloodstream
[page 110 Nancy Clark]
Influenced by:
Amount eaten
Fiber content
Amount of added fat
Preparation of foodSlide4
Hydration
Drink EARLY
Prior to exercise– the need for water increases during physical activity
Drink OFTEN
During exercise- combat fluid loss from sweat and respiration
Drink AFTER
Aids in cooling the body post-exercise
Sport drinks:
Contain carbohydrates (energy) and electrolytes (sodium)
Recommended for exercise lasting longer than 1 hourSlide5
Pre-Event Meals
Four Goals:
Prevent low blood sugar
Settle your stomach
Fuel your muscles
Pacify your mind that your body is well fueledSlide6
Pre-Event Meals
High in carbohydrates, Low in Fat
Carbs
move quickly through digestive system
Brain does not store glucose & can’t burn fat so maximal brain
fx
comes if you eat close to your event
Low-to-moderate
glycemic
index foods; glucose enters bloodstream slowly so sustains energy
Rice, pasta, bananas, yogurt, oatmeal, apples
Familiar foods
Drink plenty of fluidsSlide7
During Exercise
Eat 100-300 calories of
carbs
per hour of exercise
High
glycemic
index foods
Glucose enters bloodstream quickly
Sports drinks, Sports bars, Potatoes, Corn flakes, HoneySlide8
Post-Workout Meals
Priority #1 = re-hydrate!
Replace glycogen
Consume ~300 calories of moderate-to-high
glycemic
foods within 15 minutes
Some protein enhances glycogen replacement & muscle repair
Eat 1 gram of protein per 3 grams of carbohydrate
Example: slice of turkey with a bagel
Don’t forget the power of… REST!
Quality training is better than quantity trainingSlide9
Proteins for Athletes
Myth:
Athletes should eat as much protein as possible.
Truth
: Max. usable amount = 1 g/lb of body wt.
Too much protein can be a hindrance to performance
Feel full before you get adequate carbohydrates
Proteins tend to also be high in fat… weight gain!
Overburdens the kidneys
Risk of dehydration increases
Loss
of calcium from
bones
Only 1/3 of dinner plate should be protein foodsSlide10
Carbohydrates for Athletes
Myth:
Athletes should eat a low-
carb
diet.
Truth:
Carbohydrates are the limiting factor for endurance athletes… you must have enough stored!
Simple or complex doesn’t matter.
Glycemic
response does.Slide11
Carbohydrate Loading
Myth:
I should eat lots of
carbs
before my endurance events.
Truth:
Change your training, not your diet!
7-10 days prior to event, taper training
Maintain normal diet &
carb
intake
The calories you normally burn in extra training will be stored as glycogen
Result = double your glycogen storesSlide12
Body CompositionSlide13
Definition:
Relative amount of fat, muscle, bone and organs
Two Component Model
Lean Body Mass: skeletal muscle, bone, water
Fat Mass: storage fat (subcutaneous, energy reserve & cushioning) & essential fat (necessary for physiological functions)
Body CompositionSlide14
Assessing Body Composition
Body Mass Index
Rationale: healthy ranges of body weight exist for individuals of varying heights
Method: mathematical calculation
BMI = weight (kg)/height (m
2
)
Accessible, inexpensive, acceptable for average population
Not useful for children, teens, pregnant women
Not useful for athletes
Does not account for weight of muscle massSlide15
Assessing Body Composition
Skinfold Calipers
Rationale: total body fat can be estimated from subcutaneous fat levels
Method: Measure at multiple sites and calculate using formulas to arrive at predicted % body fat
Inexpensive
Accuracy: +/- 4%
(when performed by an
experienced individual)Slide16
Assessing Body Composition
Hydrostatic Weighing (Underwater Weighing)
Rationale:
Those with high % of lean body mass weigh more in water than those with high % of fat mass
Method
: Water displacement
requires measurements of body density on land, underwater weight, water density at testing temp, residual lung volume
Can be difficult to perform accurately
“Gold Standard”?Slide17
Assessing Body Composition
Bod Pod
Rationale: Similar to Underwater Weighing
Method:
Air Displacement as opposed to water
Accuracy +/- 2%
Expensive but easy to use
Cannot move during
assessment
May accommodate
heavier/larger individualsSlide18
Assessing Body Composition
Bioelectrical Impedance
Rationale: Electricity is not conducted as well through fat mass as it is through lean body mass
Accuracy: +/- 3%
Easy to use; cost varies according to
q
uality of tool
Tends to overestimate lean people
and underestimate obese people
Hydration can effect results Slide19
Assessing Body Composition
DEXA (Dual Energy X-Ray Absorptiometry)
Method: Two x-ray energies are used to measure body fat, muscle & bone mineral
Can provide whole body estimates of body fat as well as regional body estimates
Fast to perform
Expensive
“Gold Standard”?Slide20
Female Athlete Triad
Potentially fatal medical condition driven by sports that demand unrealistic body shapes and/or weights
Who is at risk?
Participants of dance, gymnastics, figure skating, ballet, cross country
Prevention?
Increase caloric & calcium intakeSlide21
Female Athlete Triad
Three components:
Disordered eating
Amenorrhea
Osteoporosis Slide22
Muscle Dysmorphia
Overwhelming compulsion to acquire more lean body mass
Perceive themselves as having small musculature despite high levels of muscle development
Associated with anxiety and depression
Precipitates disordered eating (excess protein is common)
Many turn to steroids & supplements
Who is at risk?
Occurs mostly in men
Predominant in sports that focus on body size & form (i.e. bodybuilding)Slide23
Supplements & Ergogenic AidsSlide24
Dietary Supplements
Dietary supplement
A product intended to
“fill in the gaps” in the diet
; must contain
at least one dietary ingredient
Vitamins
Minerals
Herbs
Amino acids
Enzymes Slide25
Dietary Supplements
Not
regulated by the FDA
Not subject to pre-market safety
evaluations
Labeling cannot claim to diagnose, prevent, treat or cure a disease
Manufacturer is responsible for safety
Not required to report injuries or illnesses related to their product to the FDA
Concerns?Slide26
Ergogenic Aids
Ergogenic Aid
Any substance taken to enhance athletic
performance
Mechanical
Nutritional (includes
dietary
supplements)
Pharmacological
Physiological
Psychological
May
or may not be legal