ATHLETIC NUTRITION AND EATING DISORDERS

NUTRITIONAL QUACKERYAthletes 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

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 supplementMake sure to be informed on the effects it may

have on the body It will save money, disappointment, and

athlete’s health

MAKING THE WEIGHT 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

GAINING WEIGHT 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

LOSING WEIGHT 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

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

PRE-GAME MEAL 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

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

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

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

EATING DISORDERS 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.

ANOREXIA NERVOSA 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% loss of normal body weight

Loss of appetite Loss of

menstruation Fatigue and

dizziness Constipation Abdominal pains

StarvationDehydrationMuscle and

cartilage deterioration

Osteoporosis Irregular or

slow heartbeatHeart failure

Symptoms Complications

BULIMIA Common among women of normal or

nearly normal body weight Characterized by

Episodic binge eating followed by feelings of Guilt Depression Self-condemnation

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

Symptoms Complications

FEMALE ATHLETE TRIAD 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

ATHLETES 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

DISORDERED 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

AMENORRHEA

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

OSTEOPOROSIS 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

WARNING 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

PREVENTION 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.

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

ATHLETIC NUTRITION RESTAURANT/CAFÉ

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