ED 255 481 TITLE INSTITUTION REPORT NO PUB DATE NOTE AVAILABLE FROM PUB TYPE EDRS PRICE DESCRIPTORS DOCUMENT RESUME SP 025 845 Nutrition for Sport Success. American Alliance for Health, Physical Education, Recreation and Dance, Washington, D.C. National Association for Sport and Physical Education.; Nutrition Foundation, Inc., Washington, D.C.; Swanson Center for Nutrition, Inc., Omaha, NE.; United States Olympic Committee, Colorado Springs, Colo. ISBN-0-8814-279-1 84 52p. AAHPERD Publications, Box 44 Industrial Park Center, Waldorf, MD 20601 ($7.95 prepaid). Guides - Non-Classroom Use (055) MFO1 Plus Postage. PC Not Available from EDRS. *Athletes; Athletics; Body Weight; Dietetics; Drug Use; *Eating Habits; Higher Education; *Nutrition; *Physical Education; Physical Fitness; Secondary Education; *Team Sports ABSTRACT, This guidebook presents basic facts about nutrition, focusing upon the nutritional needs of athletes. Information is given on: (1) the importance of water, salt and other electrolytes, and treating and preventing heat disorders; (2) nutrition for training and performance, the best diet, caloric and energy requirements for variovs and specific sports, carbohydrates, protein, fats, vitamins and mineral's, dietary excesses and changes, and carbohydrate loading; (3) achieving competitive weight, body composition: fat vs. lean, bulking up, slimming down, making weight; (4) supplements and drugs, proteins, vitamins and minerals, non-nutritive substances, steroids, alcohol, mood modifiers, tranquilizers, and antihistamines; (5) eating and athletic meals, pregame meals, training and conditioning sessions, intermittent competition, and long-term competition; (6) new life style diets, eating out, and vegetarian diets; and (7) .health problems, the athlete with a chronic health condition, diabetes mellitus, convulsive disorders (epilepsy) and heart conditions, lung disorders, nutrition-related health problems in sports, and menstrual disorders. A glossary of terms and suggested readings are included. (JD) *********************************************************************** Reproductions supplied by EDRS are the best that can be made from the original document. ***********************************************************************
Transcript
ED 255 481
TITLEINSTITUTION
REPORT NOPUB DATENOTEAVAILABLE FROM
PUB TYPE
EDRS PRICEDESCRIPTORS
DOCUMENT RESUME
SP 025 845
Nutrition for Sport Success.American Alliance for Health, Physical Education,Recreation and Dance, Washington, D.C. NationalAssociation for Sport and Physical Education.;Nutrition Foundation, Inc., Washington, D.C.; SwansonCenter for Nutrition, Inc., Omaha, NE.; United StatesOlympic Committee, Colorado Springs, Colo.ISBN-0-8814-279-18452p.AAHPERD Publications, Box 44 Industrial Park Center,Waldorf, MD 20601 ($7.95 prepaid).Guides - Non-Classroom Use (055)
MFO1 Plus Postage. PC Not Available from EDRS.*Athletes; Athletics; Body Weight; Dietetics; DrugUse; *Eating Habits; Higher Education; *Nutrition;*Physical Education; Physical Fitness; SecondaryEducation; *Team Sports
ABSTRACT,This guidebook presents basic facts about nutrition,
focusing upon the nutritional needs of athletes. Information is givenon: (1) the importance of water, salt and other electrolytes, andtreating and preventing heat disorders; (2) nutrition for trainingand performance, the best diet, caloric and energy requirements forvariovs and specific sports, carbohydrates, protein, fats, vitaminsand mineral's, dietary excesses and changes, and carbohydrate loading;(3) achieving competitive weight, body composition: fat vs. lean,bulking up, slimming down, making weight; (4) supplements and drugs,proteins, vitamins and minerals, non-nutritive substances, steroids,alcohol, mood modifiers, tranquilizers, and antihistamines; (5)eating and athletic meals, pregame meals, training and conditioningsessions, intermittent competition, and long-term competition; (6)new life style diets, eating out, and vegetarian diets; and (7).health problems, the athlete with a chronic health condition,diabetes mellitus, convulsive disorders (epilepsy) and heartconditions, lung disorders, nutrition-related health problems insports, and menstrual disorders. A glossary of terms and suggestedreadings are included. (JD)
***********************************************************************Reproductions supplied by EDRS are the best that can be made
from the original document.***********************************************************************
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This publication was developedin cooperation with:Amateur Hockey Association of the United StatesAmerican Swimming Coaches AssociationCoaches Council of NASPENational Association of Basketball Coaches of the United StatesNational Association of Intercollegiate AthleticsNational Athletic Trainers AssociationNational Council of Athletic TrainingNational Council of Secondary School Athletic DirectorsNational Junior College Athletic AssociationNational Soccer Coaches Association of AmericaPONY Baseball, Inc.The Athletics Congress of the USAUSA WrestlingUnited States Collegiate Sports CouncilUnited States Gymnastics FederationUnited States Tennis AssociationUnited States Volleyball Association
3
US. °VARMINT OF EDUCATIONNATIONAL INSTITUTE OF EDUCATION
EDUCATIONAL RESOURCES INFORMATIONgCENTER IERICI
tus document has been reproduced asnewer' from the person or organisation
nolloolling itMinor changes have been made to improvereproduction quality
. .. ......._ ...... _ .. .. _ _ __ .
Points of view or opinions stated in 0115 docu
men! do not necessarily represent official NIEpotion or policy
"PERMISSION TO REPRODUCE THISMATERIAL IN MICROFICHE ONLYl'IAS BEEN GRANTED BY
L.1.1 L. Coo perTO THE EDUCATIONAL RESOURCESINFORMATION CENTER (ERIC)."
This publication is a joint project of:
The National Association for Sport and Physical Education
The Nutrition Foundation, Inc.
Swanson Center for Nutrition, Inc.
United States Olympic Committee
FOR SPORT SUCCESS
4
Copyright @ 1984
National Association for Sport and Physical Educationan association of the American Alliance for Health.
Physical Education. Recreation and Dance
The Nutrition Foundation, Inc.
Washington. D.C.
Swanson Center for Nutrition, Inc.
Omaha, Nebraska
Distributed by:The American Alliance for Health, Physical Education,Recreation and Dance1900 Association Drive, Reston, Virginia 22091
5ISBN 0-88314-279-1
Table of Contents
,1
Acknowledgements
Preface vii
Introduction viii
Water 1
1 The Importance of Water2 Salt and Other Electrolytes2 Heat Disorders3 Preventibn
Nutrition for Training and Performance 5
5 The Best Diet5 Caloric Requirements for Various Sports5 Energy Requirements of Specific Sports7 Carbohydrates7 Protein7 Fats8 Vitamins and Minerals
10 Dietary Excesses and Changes10 Carbohydrate Loading
Achieving Competitive Weight 13
13 Body Composition: Fat vs. Lean13 Bulking Up13 Slimming Down14 Making Weight
23 Pregame Meal23 Training and Conditioning Sessions23 Intermittent Competition23 Long-Term Competition
New Life Style Diets27 Eating Out27 Vegetarian Diets
27
Health Problems33 The Athlete with a Chronic Health Condition33 Diabetes Mellitus34 Convulsive Disorders (Epilepsy) and Heart Disorders
34 Lung Disorders34 Nutrition-Related Health Problems in Six35 Menstrual Disorders
33
Glossary 37
Additional Reading 38
Acknowledgements
This book has been prepared and published cooperativelyby the National Association for Sport and Physical
Education, The Nutrition Foundation, the Swanson Center forNutrition, Inc. and the United States Olympic Committee.
The Advisory Committee was composed of:
Ann C. Grandjean, M.S., R.D. (Editor)Associate DirectorSwanson Center for Nutrition, Inc.
Daniel F. Hanley, M.D. (Associate Editor)Sports Medicine CouncilUnited States Olympic Committee
Arnold E. Schaefer, Ph.D. (Associate Editor)Executive Director EmeritusSwanson Center for Nutrition, Inc.
William J. Darby, M.D., Ph.D. (Associate Editor)Professor Emeritus of Biochemistry (Nutrition)Vanderbilt University and School of Medicine
andPresidentThe Nutrition Foundation, Inc. (1971-1982)
Tab Forgac, M.S., R.D.Nutrition Education DivisionNational Dairy Council
Brenda C. Higgins, M.S., R.D.Director. Educational ServicesThe Nutrition Foundation
Laurence M. Hursh, M.D.Director, McKinley Health ServiceUniversity of Illinois at Urbana-Champaign
Ernest W. Maglischo, Ph.D.ProfessorDepartment of Physical EducationCalifornia State University at Chico
Roswell D. Merrick, Ed.D.Executive DirectorNational Association for Sport and Physical Education
Jack Osman, Ph.D.ProfessorHealth Science DepartmentTowson State University
Nathan J. Smith, M.D.Professor of Pediatrics and OrthopedicsUniversity of Washington
Richard M. StalveyVice PresidentThe Nutrition Foundation
Melvin H. Williams, Ph.D.ProfessorHealth, Physical Education and Recreation DivisionOld Dominion University
The Editorial Committee would like to thank the following coachesfor their invaluable contribution in reviewing the manuscript:Pat DiBiaseAssistant Men's Swimming CoachUniversity of Nebraska-LincolnLincoln. Nebraska
Ken KontorGeneral Manager. National Strength
and Conditioning AssociationEditor. National Strength and Conditioning Association
JournalLincoln, Nebraska
Tony ScottVarsity Swimming & Diving CoachLincoln East High SchoolLincoln, Nebraska
Randall SteenHead Wrestling CoachAssistant Football CoachRaytown South High SchoolKansas City, Missouri
Noticec The Olympi( \puts plc togram symbois Appearing on the front cover and throughout theteat .ilea 1)th( I .i,+(1 worl()wie copyrights of the Canadian Olympic Association 1972
Sp .r (al thAnk arc t.xterided to Jim Kirby for his donation of photographs
Preface
An expert Advisory Committee appointed by The NutritionFoundation and the National Association for Sport and PhysicalEducation was convened by The Nutrition Foundation to review thescientific knowledge, public understanding and/or lack ofunderstanding and evident misinformation concerning nutrition,food and athletic performance. The Advisory Committee alsoexamined existing sources of information available to coaches andparticipants and designed the subject matter and directinformation in this book to provide a practical and scientifically andmedically sound guide.
Members of the Advisory Committee prepared scientificbackground summaries on subjects in their areas of expertise.These summaries have been edited and redrafted by theEditorial Committee, read and criticized by coaches, nutritionists,physicians and others and reviewed by members of theAdvisory Comitttee.
The sound information and guidance contained in the book is dueto the excellent counsel provided by the Advisory Committee andto them we are most grateful.
National Association for Sport and Physical Education
The Nutrition Foundation, Inc.
Swanson Center for Nutrition, Inc.
United States Olympic Committee
10
V
Introduction
Food, the Fuel ofPerformance
v111
Good performance doesn't just happen. It requires knowledge tointerweave many factors. Good nutrition is one of the more .
important factors, but less frequently understood and applied. Thebetter the athletes and the faster the competitions the moreimportant it the individual's nutritive state. For the last "splitsecond," that last 2.5 centimeters, or the late game super effort inperformancegood nutrition can make the difference.
Scientists who understand athletic training and performance,nutritionists who understand the food-fuel needs of athletes andeducators who know how to transfer information from one group toanother have'combined forces to produce this book, Nutrition forSport Success.
The state of optimum nutrition is not achieved by the pregamemeal or even the eating pattern followed during the last few daysbefore the contest. Optimum nutrition is the result of longstandingfood habits. It is easily gained by following the principles andapplying the facts presented in this book. The dietary habits thatare recommended for good athletic performance are also good forlifetime health and longevity.
The first rule is that there is no magic food or set of foods that willcorrect inadequacies in training or ability, but, among comparableathletes, the individual's knowledge and practice of good nutritioncan be the factor that determines the winner.
Food consists of all the solid or liquid materials we ingest bymouth, except drugs. Thus, all beverages, even plain water, as wellas bread, meat, vegetables and fruits should be considered asfood. All are sources of something essential in the body'smetabolism energy (calories), carbohydrate, protein (aminoacids), fat (essential fatty acids), vitamins, salts (electrolytes),minerals, trace elements and water. Adequate intake is absolutelynecessary to good health. Water constitutes more than half of thebody weight. Water' provides the medium within which chemical(metabolic) reactions occur in cells It is a source of ions forchemical reactions, and controls physiological distribution amongcells and different compartments in the body (within and out ofvessels and cells). It also preserves the physiological distributionamong cells and different compartments in the body (within andout of vessels and cells). It also preserves the physiologicfunctioning of cells and organs (heart, muscles, blood vessels,Kidneys, gastrointestinal tract).
11
This book is designed to give you the facts and to suggest ways touse them. Here are the Basicsstick with them.1. Eat a variety of foods every day in proper amounts to maintain
designed weight.
2. Be aware of the vital role of water. Drink 6-8 glasses of waterdaily more when exercising. in hot weather.
3. Select foods in portions so that carbohydrates, fats and proteinsare approximately the proportions indicated in this book.
How to Make a The great physician Sir William Osier said it best:Champion There is a master word that makes a champion a winner.
For a little one, the master word looms large indeed. It isthe.open sesame to every portal. The great equalizer inthe world. True philosopher'G stone which transmutes allthe base metal of numanity into pure goldThe stupid itwill make bright; the bright brilliant, and brilliant steady.To youth it brings hope and accomplishments, to themiddle-aged, confidence, to the aged, repose. It isdirectly responsible for all the advancements in medicineand sports in the past 50 years. Not only has it beentouchstone of progress there, but it is the measure ofsuccess in every day life.
And the master word is "WORK."
12 ix
p 4.
TABLE 1Expected Weight Loss (In Pounds) During a 90-Minute Practice
60 or was 1 ,i1 .' % ''1442. 211;..'''' 7.7.''..:1':*'''.:.'' :.;'. .: ': :70:114:':
'The rate of water loss varies with practice time, less for shorter periods and greater ior longer periods. Add or subtract 10%
tram expected figures for weights above or below range shown If the athlete is performing or practicing in cool or cold water
(swimming water polo, etc.), the above figures are not applicable.
Adapted from Man. Sweat and Performance, Becton, Dickinson and Company, 1969.
WATER REPLACEMENT
Amount of Weightlost
1 Pound4 Pounds8 Pounds
Amount of WaterNeeded to Replace Loss
Two 8 oz. glassesEight 8 oz. glasses
Sixteen 8 oz. glasses
Salt and Other ElectrolytesOne of the persistent myths of athletics is thatsalt tablets and/or electrolyte solutions areneeded. Almost every training room has salttablets available and many have electrolytedrinks as well. These not only are unnecessary,but also can be harmful. Salt tablets areirritating to the stomach and gut, can increasethe danger of dehydration and may causediarrhea which further contributes todehydration. So, please, forget the salt tablets!The athlete's need is for water and lots of it.
Many "sports beverages" are promoted assources of available sodium, potassium andsugar. Replacement needs for sodium andpotassium can be met much better by eating adiet that includes a variety of foods andsupplies these and other nutrients includingproper amounts of water. If the athlete usesany of the "sports beverages" or commercialpreparations, they should be diluted with waterto decrease the concentration of sugar andthus decrease the time the fluid stays in thestomach Recommended dilutions are givenbelow.
Heat DisordersHeat stress occurs when the body's coolingmechanism can not keep up with heat
2
production. It can be fatal. One of the majorphysiologic functions of water is its role in
maintaining body temperature. When theathlete has plenty of water, the coolingmechanism can operate maximally. Our bodies
DILUTION FACTORThe following replacement fluids should be diluted:
Fruit JuicesSoft DrinksVegetable JuicesGatoradePripps PlussItQuickickg (orange flavor)
part juice: 3 parts waterpart pop: 3 parts waterp. -t juice: 1 part waterpirt drink: 1 part waterpart drink:3 parts waterpart drink:3 parts water
But RememberWater Is the Best ReplacementFluid
are not too different from a car and its coolingsystem. When a car's cooling system is low onwater, the engine overheats. It is the same withthe human body whose cooling system alsooperates on water. Water moves from the gut tothe blood vessels, from the blood vessels tothe sweat glands, from the sweat glands to theskin where it evaporates, producing its cooling
effect.
When body temperature rises excessively,performance deteriorates. If the bodytemperature continues to rise, heat exhaustionand heat stroke result. In either condition, theathlete will have elevated body temperatureand may have flushing, cramps, headache,
15
rapid pulse, weakness and fainting. Don'twaste time trying to distinguish between heatexhaustion and heat stroke. A heat disorder isacutely dangerous and must be treated as anemergency. Seven out of ten athletes sufferingfrom heat stroke will die. When either conditionis suspected, emergency treatment should bestarted immediately. Obviously, steps shouldbe taken to prevent heat disorders and neverpermit the athlete to reach either stage.Once heat problems are suspected, call formedical assistance immediately, but don't waitto start treatment., Cool the athlete as rapidly aspossible; do so by placing him or her in a coldshower or a cold whirlpool bath. Remove theuniform at the earliest possible moment; if needbe, cut it off after the.athlete is in the whirlpoolor under the shower. If conscious, the athleteshould be encouraged to drink cold water. Ifthe athlete fails to respond, continue to coolwith ice packs, ice massage, ice applied to theneck (carotid arteries) or any means availableto cool the body. Alert the nearest hospital andpromptly take the athlete there.
PREVENTING HEAT DISORDERS
Drink Water before, during and after practicesessions and competition. Schedule rest and water
breaks. Move to shade. Wear light, loose clothing thatallows free circulation of air. Remove outer Clothingwhen it gets wet .wet clothing reduces the skin's
ability to cool.
PreventionHeat exhaustion and stroke can be prevented.Don't hold events or practice sessions during
'the hottest part of the day. Light, loose clothingthat allows free circulation of air should beworn. In gist that rest and water breaks bescheduled and adhered to.
Temperature and hLmidity conditionsappropriate for different levels of exertion canbe determined by the WBGT Index (Wet, BlackGlobe Temperature Index) or by using apsychrometer\
Other measures for preventing heat disordersinclude appropiate dress (leaving as much ofthe body as possible uncovered to maximizeevaporation: net jerseys, cut-offs and lowsocks), limiting physical activity and monitoringnude weight before and after the event. Themost important thing is to drink enough waterbefore and during practice sessions and
events (see pages 1-2). Cool, cold and evenice water can be taken by most people withoutany difficulty.
The American College of Sports Medicine'sPosition Statement gives additional informationon prevention of heat injuries during distancerunning (see pages 24-25).
WET BULB TEMPERATURE GUIDE*Under 60°61-65°F
66-70°F
No precaution necessary.
Alert all participants, especially heavyweight losers, encourage fluids.
INSIST that appropriate amounts ofwater be taken.
71-75°F Alter practice schedule to provide restperiods every 30 minutes, plus aboveprecautions.
Practice in coolest part of the day ifat all. Schedule frequent rest breaks,force water intake and restrictclothing.
Whenever relative humidity is 97% or higher, greaterprecautions should be taken.
To measure the relative humidity of the atmosphere, asling psychrometer is used on the athletic field at leasttwice during practice. Operation of the psychrometerdepends upon the comparative readings of twosimilar thermometers, with the bulb of one keptwet so that it is cooled as a result of evaporation.It usually shows a reading lower than the dry-bulbthermometer. The difference between the tworeadings constitutes a measure of dryness or wetnessof the surrounding air. The relative humidity (RH) iscalculated from the difference between the dry- andwet-bulb readings. RH measures the percentage ofmoisture present as compared with the air's capacityto hold water at any given dry-bulb temperature; e.g.,if a given volume of air can hold 100 grains of waterand its actual content is only 70 grains, the RH is 70%.
*Adapted from Murphy. R. J. and Ashe, W. F.: _AMA. 194:180(Nov 8) 1965.
76°F and up
TREATING HEAT DISORDERSIf a heat problem is suspected:
1. Cool the victim immediately by whatever meansavailable:
Ice massage or ice packs, especially to theoutsides of neck (carotid arteries), abdomen,groin, armpits, back of knees, bend of the elbow
cold shower
cold water to drink (if victim can drink)
fan
remove outer garments
2. While cooling the victim, send someone to call aphysician
3. Get the victim to the hospital
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The Best DietThe better the nutritional status of the athletethe better he/she is able to perform. But whatconstitutes good nutrition for an athlete? Whatis a good diet?
A good diet is one that provides adequateenergy (calories) and all other nutrients(carbohydrate, protein, fat, vitamins, minerals,water) in the needed amounts. Adequatecalorie (energy) intake is that level which allowsthe athlete to maintain ideal body weight. Thecalories should be provided by a variety offoods. No one food or beverage contains al' ofthe nutrients in the amounts necessary topromote health. Eating a variety of foods andbeverages ensures that all needed nutrientscarbohydrates, fats, protein, vitamins, mineralswater are obtained. A variety means a widerange of foods from the protein group such asmeat, poultry, fish, eggs, cheese, dried beansand peas, as well as several different kinds offruits, vegetables, cereals.and grains and milkproducts.
Sources of calories are an importantconsideration for the athlete. In general, thediet that provides the best performance for theathlete is a variety of foods providing 45-55%of the calories from carbohydrate, 12-15% ofthe calories from protein and 30-40% of thecalories from fat. A meal of fried chicken, turnipgreens and corn bread is as nutritious as asteak, salad and dinner roll. A tostado withbeans, cheese and lettuce will supply thesame nutrients as a cheeseburger andcoleslaw. Variety is the key.
In addition to carbohydrates, fats and protein,another source of calories is alcohol. Thesubject of alcohol in athletics is discussed onp. 19. It should be noted here, however, thatalcoholic beverages should not be consumedby young athletes. Any athlete of any age who
wants to achieve a high level of performancemust know the etfects of alcohol use, both inthe amount of time it takes to clear the bodyand the quantity that can be tolerated.
Caloric Requirementsfor Various SportsThe energy cost of a sport depends on theintensity of physical activity demanded, thelength time of intense exertion (whetherintermittent or continuous) and the total time ofparticipation.
Almost any moderate sport can become one ofhigh energy need if it is carried on intensivelyfor a long time (for instance, the prolongedtennis match, or the extensive practice of thechampion athlete).
Energy Requirementsof Specific Sports"How many calories will I use up if I run twomiles?" is a frequently asked question. Thetruth of the matter is, there is no simple answer.it depends on how much the runner weighs,how fast the pace and whether running isuphill, downhill or on level ground. To givesome idea of the comparative caloricrequirements for various activities, Table 2illustrates the number of calories burned perhour for two persons, one weighing 205pounds and the other 125 pounds, eachengaging in various types of sports.
Ifferarm
SOURCES OF CALORIES IN THE DIET
CarbohydrateProtein
Fat
TABLE 2Approximate Calories Used Per Hour
ACTIVITY I 205 LB. PERSON
ArcheryBaseballinfield or outfield
pitchingBasketballmoderate
Bicyclingon level, 5.5 mph13.0 mph.
Canoeing.-4 mphDancingrridderate,,g::., '
vigorous
Fencingmoderatevigorous
FootballGolf twosome
fourterieHandball or hardballlvigorousHorseback riding ;--441k
trotMotorcyclingMountain Climbing
420382
-.488575
409
565
125 LB. PERSON
:208
234-299
y.
352
251
271
^:
RoWing,71.40' ;;
pleasure.:rowing machine or sculling 20 strokes/min.
CarbohydratesCarbohydrates (sugars and starches) are themost readily available source of food energy.Although this primary source of energy is verywidely distributed in foods, it cannot be storedin large amounts by the body and, therefore, isan important part of the daily diet. Starchesand all sugars are digested and broken downin the body to glucose, the simple sugar in theblood (hence, commonly called blood sugar).Glucose is used by the body cells, includingthose of the nervous system, to provide energy.
Significant food sources of starch are rootvegetables (potatoes) and grains (wheat, oats,corn, rice) and grain products (breads,cereals, pastas). Dry beans and peas are alsogood sources of starch. All of these foodsprovide many other nutrients; for example,beans and peas are also good sources ofprotein and grain products contain proteins,some B vitamins, iron and fiber. The starchcontent of other vegetables (leafy greens,green beans, broccoli) is relatively low.
One source of sugar in the diet is table sugar(sucrose). Sucrose, or white sugar, as it issometimes called, is made from sugar cane orsugar beets and is used in jellies, jams, cakes,pies, pop, candy and other products. Cane orbeet sugar is also used to make powderedsugar and brown sugar. There are manysources of sugar other than sucrose, such aslactose in milk and fructose in fruits and fruitjuice. Sugars (sucrose, fructose, glucose) arealso added to many foods during processing;for example, in canning fruits Manysugar-containing foods also provide othernutrients, although table sugar, soft drinks,molasses, honey and some candies contain noor insignificant amounts of other nutrients.
If carbohydrates are consumed in quantitiesgreater than the body's immediate need forenergy and if stores of glycogen (the body'sstorage form of carbohydrate) are full, anyexcess carbohydrate in the diet is converted toand stored as fat.
ProteinProtein is needed on a daily basis to maintaingrowth and promote normal functioning andrepair of all body tissues not just form..,,cles, but for skin, organs (such as the liver,kidney, eyes, brain and nervous system), bloodand body fluids, bones, teeth, cartilage andother structural tissues. Protein is necessary inthe production of antibodies that fight
infections; hormones and enzymes thatcoordinate and regulate body.functions andneuromuscular functioning.
Protein in foods is the body's source of aminoacids. Foods from animal sources (meat, fish,poultry, eggs, milk, cheese) provide the athletewith all of the essential amino acids (those thatthe body cannot synthesize); vegetable foods(dried peas and beans, nuts, cereals, breads,pastas) are important sources of protein, butmost vegetable proteins are lacking in certainessential amino acids. Therefore, acombination of foods from animal andvegetable sources assures meeting the needsof all essential amino acids, as well as of othernutrients. Special problems of a vegetarian dietare discussed on page 27.
The recommended dietary allowance for a 200pound male is 73 grams (g) of protein perday. A 200 pound athlete who is "bulking up"(increasing weight through increased musclemass), however, may need about 91 g/day.Studies on the dietary habits of athletes showthat this increased requirement is easily met bythe ail- '3te's normal diet and no proteinsupplementation is necessary. Proteinconsumed in excess of energy and repairneeds is converted to body fat and stored thesame as excess calories from other sources.
FatsCarbohydrates, fat and protein are the onlynutrients that can provide energy (calories). Fatis the most concentrated source of energy. Itcontains twice as much energy per unit ofweight as either carbohydrate or protein.
PROTEIN CONTENT OF FOODS
FOOD GRAM',
27
6
25
4 oz. chicken1 egg4 oz. fish6 oz. beef, pork. ;amb '-451 glass milk 91 slice bread 2 31 serving cereal
1 2I oz. cheese 5 - 71/2 cup pasta 21/2 cup cooked dried peas or beans 82 Tbsp peanut butter 82 Tbsp peanuts 81/2 cup cooked vegetables I 3
Note Training table portions are often two to fourtimes larger than those listed above.
207
In athletic performance, carbohydrate and fatare the primary energy sources; protein isseldom used. At rest, and during light ormoderate exercise, fat and carbohydratecontribute about equally to the energy supply.During moderately heavy work for severalhours a greater portion of the energy is
provided by fat.
In addition to supplying energy, fats are theonly source of linoleic acid (an essentialnutrient the body cannot synthesize). Linoleicacid is present in high amounts in vegetableoils such as safflower oil, corn oil and soybeanoil. Peanut oil and peanut butter also containfair amounts of linoleic acid. Fats serve as the"carrier" (transports) for fat soluble vitamins.The fat soluble vitamins are vitamins A, D, Eand K (see next section ). Fat also adds flavorto food and enhances satiety by keeping foodin the stomach longer.
Although some fat is necessary in the athlete'sdiet, a high fat diet is not recommended.
Vitamins :arid MineralsVitamins are nutrients required in very small(micro) amounts: they are widely present infoods. As little as 15 mg per day of niacin canprevent pellagra and it takes only 1.5. mg ofthiamin per day to prevent beriberi. Theseamounts and more are obtainable from foods.All of the vitamins needed by the human bodycan be obtained in adequate amounts byconsuming a varied dietthere is no benefitto taking more. Vitamins are essential to health;however, the indiscriminate taking ofconcentrated or mega dose supplements ofvitamins can be dangerous.
Vitamins are necessary for the operation of alarge number of bodily functions. Somevitamins play a role in the conversion ofcarbohydrate, fat or protein to energy; others
have physiological functions such asabsorbing calcium or iron and resistinginfection. Vitamins contain neither energy norcalories. in all of these processes, thepresence of levels higher than those providedby the Recommended Dietary Allowance(RDA) does not further enhance performance.This fact is contrary to the belief of many that "if
a little is good, more is better." While it isessential for optimal performance that theathlete's diet provide needed vitamins in theappropriate amounts, vitamins taken in excess
Vita m1 do NOT
Vitamins do Norte
Extra vitamins vAll noprovide more .insert
of need will either be stored in the body (fatsoluble vitamins) or excreted in the urine (watersoluble vitamins). The extra amounts will riotfunction to provide more energy or to enhanceperformance. Vitamin supplements are of nofurther value to the athlete consuming anadequate diet and, in fact, some vitamins canbe toxic when taken in large amounts.
Vitamins are divided into two types:
1. Fat soluble A, D, K, E. When excessamounts of these vitamins are ingested,they are stored in body fat and can result in
toxic levels.
2. Water soluble B vitamins and C. Whenexcess amounts of these vitamins areingested, they are not stored above amaximum concentration and the excessesare merely excreted in urine. Adequate, butnot excessive, amounts of these vitaminsshould be consumed daily.
Minerals function inbody a builders, acthratregulators, transmitters end..
controllers.
Minerals are classified as macrominerais (needmore than 100 mg/day) or microminerals (needless than 100 mg/day). Macrominerals includesuch minerals as calcium, phosphorus andmagnesium. The microminerals are oftencalled "trace minerals" or "trace elements" andinclude such minerals as iron, zinc, copper,iodine and manganese. Excessive intake ofsome minerals can be toxic (see page 17).
Calcium and phosphorus are majorconstituents of bones and teeth. Sulfur is acomponent of protein, cobalt is found invitamin B12 and iron is a component ofhemoglobin. Some minerals function as
components of enzymes and hormones, suchas iodine in thyroxine and zinc in insulin.Minerals are also important in a number ofregulatory functions such as maintenance ofbody fluid balance (see pages 1-2), clotting ofthe blood and regulation of muscularcontraction. Minerals are important regulatorsof physiological processes involved in physicalperformance.
A varied diet, sufficient in amount to satisfy theenergy needs of an active athlete, will provide
adequate vitamins and minerals. Many oftoday's foods are "fortified" with vitamins andminerals, thus adding to daily intake. If vitaminand mineral supplements are used, a singledaily multivitamin (with or without minerals) thatprovides a maintenance level (100% of theRDA for each nutrient) is preferable totherapeutic level supplements (provide greaterthan 100% of the RDA). For the RecommendedDietary Allowance of some vitamins andminerals see Table 3.
TABLE 3Recommended Daily Dietary Allowances
Addpred from Food and Nutrition Board, National Academy of Sciences - National Research Council. Revised 1980
Dietary Excesses and ChangesWhen teams travel, change is the "order of theday" changes in:
time of meals;volume and content of foods ingested;time and intensity of practice sessions; andavailability of water.
Some travel areas may expose the athlete toincreased risk of acute food-borne, attacks ofdisabling diarrheal disease.
Unless plans are organized well before the trip,all may be lost for the want of understanding offood and nutrition. To lessen the chance ofhaving the vomiting and diarrhea of travelers
follow these simple directions:1. Eat only at appointed places do not
patroni7e street and stadium vendors.2. Wash hands thoroughly before every meal.3. In unfamiliar foreign areas, do not eat
uncooked (raw) foods.4. Salads, especially those made in advance
with mayonnaise or salad dressingsthat may be poorly refrigerated (egg,chicken, tuna, ham), are especially high
6. Drink only milk that has been pasteurizedor boiled and avoid ice cream and trozenconfections sold by vendors or dispensed,except at the safe team mess.
7. Do not overeat; eating large amounts offood to which one is unaccustomed cancause diarrhea or nausea.
8. Use only clean utensils (knives, forks, .
glasses, chopsticks).9. Investigate whether the water is safe to
drink. If it is questionable, avoid it andavoid ice made from it. Use only bottledwater where indicated. Carbonated chinks,especially those of recognik.ed brands, aresafe.
10. Avoid unfamiliar foods. New foods(especially new or unaccustomed fruits)should not be tried for the first time whentraveling to athletic competition wait until
afterward.
Carbohydrate LoadingGlycogen is the form in which carbohydrate is
stored in limited amounts in muscle and liver.Carbohydrate loading (also called glycogenloading) is the process of manipulating the diet
10
and amount of exercise in an effort to increaseglycogen stores in the muscles. There is muchmisunderstanding concerning glycogenstorage and the practice of carbohydrateloading, which may be both useful andhazardous.
In the 1960's, several researchers reported thatthere is a significant decrease in muscleglycogen after prolonged exercise.Investigators then theorized that at highaerobic (occurring in the presence of oxygen)workloads, the amount of glycogen stored in
the exercising muscles will influence thecapacity for prolonged strenuous work. In
1973, researchers testing three trained malecyclists reported that the availability of muscleglycogen was important in determining worktime to exhaustion on a bicycle ergometer.
The effects of exercise and diet manip'ilationon glycogen deposition and utilization havealso been studied. In the early 1970's, twostudies demonstrated benefits of carbohydrateloading on runners in a 19-mile race and skiersin an 85-kilometer (approximately 53 miles)cross-country race. In a more recent study,however, glycogen loading did not improveperformance of trained runners competing in a13-mile race.
What does this mean to the competing athlete?For some athletes performing continuous, long,exhausting exercise (such as long-distancerunning), carbohydrate loading may bebeneficial. It is of no value for short timecompetition, no matter how intenselyexhausting the effort. It has been found that ahigh carbohydrate (70% carbohydrate) dietmay also be beneficial when performing athigh altitudes (over 8,000 feet); however, this isof little practical importance to most athletes,as few game sites are at such altitudes.
There is no known advantage of carbohydrateloading in events lasting less than 1.5 to 2.0hours of continuous, non-interrupted effort. It isalso importaht to recognize that the maximumstorage of glycogen is limited and that duringprolonged effort the body must also use otherenergy sources. Hence, at best, carbohydrateloading is of limited value to performance. In
addition, :t can have undesirable effects thatreduce performance, particularly for shortperiods of competition.
Coaches and athletes should be aware of thepossible detrimental effects of carbohydrateloading. When glycogen is stored in themuscle so is water. For each gram of
23
glycogen, approximately 2.7 grams of wateralso are stored. Athletes have reportedstiffness from glycogen loading due to thedeposition of water in the muscle. Stiffness anda resulting loss of flexibility can be a detrimentin some sports.
Any new diet plan or even a new food shouldnot be tried just before an importantcompetition. Some people react adversely toalterations in food intake. If you carbohydrateload, experiment early in the season, not priorto the big event.
24
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Body Composition: Fat vs. LeanWhen describing leanness, body weight canbe separated into two components: fat weightand lean body weight. Fat weight includes fatdeposits surrounding certain vital organs tohold them in position and protect them fromphySical shock and the fat in bone marrow,muscles, organs and nervous tissue. Leanbody weight includes muscle, bone and othernon-fat tissues.
Some body fat is needed for energy, insulationand protection. The complete absence of bodyfat is neither possible nor desirable. Variousarticles and charts which report bodycomposition of given samples of athletes oftenare regarded as recommendations. Thesecharts, however, delineate averages andshould not be interpreted to apply exactly toany given individual. Body composition isinfluenced by heredity and many other factors.Reducing total body fat too severely may limitperformance and even result in illness.
Body fat can be estimated by many methods.The accuracy and reliability of any methoddepends on the training and capabilities of themeasurer. Some methods involve measuringthe circumference of certain body parts (suchas upper arm, thigh, calf) with a measuringtape, while others require measuring thethickness of a pinched fold of skin andsubcutaneous fat at various sites on the body.sites most often used are the back ofmid-upper arm (tricep), abdomen (waist) andthe back (below the scapula). Thesemeasurements are made with a "skinfoldcaliper" and are called "skinfoldmeasurements." Weighing underwater isanother method.
Athletes are on the average leaner thannon-athletes. For example, the average
llege-age female is 26% body fat, while mostwomen athletes are between .12% and 20%,with some distance runners below 10%. Mostcollege-age male athletes are between 8% and12% body fat as compared to an average of e
15% for non-athletic men. Some male distancerunners have been assessed as low as 4%body fat. An athlete will do better if he or sheselects the sport most suitable for his or herbody type, capabilities and interest rather thanundertake drastic efforts to "make weight,"slim, or gain weight, or change bodycomposition.
Bulking UpMuscle size increases only after.weeks of work.A muscle must be exercised beyond 70%.capacity several times a week to increase insize and strength. Muscle. size cannot beincreased by simply consuming large amountsof calories and/or protein; the stimulation ofgraining, particularly heavy resistanoe-trainingis required. Increases in weight without propertraining will probably be fat gain, not musclegain. Monitoring with skinfold measurements orunderwater weighing can be helpful inevaluating weight gain. A person trained intaking skinfold measurements or underwaterweighing should be used.
Slimming DownThe most effective way to lose weight is bydecreasing caloric intake and, increasing
2613
output. If energy output is increased by walkingbriskly one-half hour a day, one will loseapproximately one-half pound a week. A onepound weight loss will occur every time caloricoutput exceeds intake by 3,500 calories. Therecommended rate of weight loss is 1-2pounds per week, which calls for a caloricdeficit of 500-1000 calories per day. Weightloss in excess of this may reflect loss of wateror of lean body mass. Starvation or dietslimited to only a few food items are notrecommended. These drastic measures arehealth hazards. They may cause nutritionaldeficiencies and dehydration, leave athletesenergy deficient and unable to train properly
TIPS FOR WEIGHT LOSS
I. Check weight weekly. Small weight gains areeasier to control.
2. Know the caloric content of foods and beverages(including alcoholic beverages). Restrict high calorieitems, increase low calorie items.
3. Instead of two or three large meals, eat five or sixsmaller ones. Don't "bolt" your food. Eat slowly.
4. Drink plenty of water.
5. Take servings one-half or two-thirds the usual.
6. If the plate is already served, leave one-third orone-half of it uneaten. Don't feel compelled to"clean your plate."
7. Exercise burn more calories than you eat daily.
TO LOSE WEIGHT AND STILL GEYTHE NUTRIENTS YOU NEED
Restrict high calorie foods
Increase low calorie foods
Eat a variety of foods including.
milk (2% or skim)lean meat, fish, poultry, eggsdark green or deep yellow vegetablescitrus and other fresh fruitsbreads, cereals, pastas, potatoes, rice, grains
and legumes
Increase daily calorie output
and do not promote eating habits formaintenance of the desired weight category.Weight loss and the reduction of total body fatmay be two different things. Losing weight
14
means simply thatlosing pounds. Reducingfat mass may or may not be accompanied byan equivalent reduction in weight and, in fact,r'an even be accompanied by a temporaryincrease in total body weight because ofretention of water that temporarily replaces thelost fat. This shift of body composition usuallyends after a iew days at which time there is arapid loss of weight accompanied by anincreased loss of water that may be noted asincreased urination (diuresis).
Making WeightAthletes who compete in sports that haveweight classes often attempt to gain advantageover opponents by competing in a weightclass that is lighter than their normal bodyweight. Often they end up competing againstsomeone who has done the same! Manyathletes believe that a strong man at 180pounds is still a strong man at 150 pounds . .
but "it ain't necessarily so." Rapid weight lossmay put the athlete at a severe disadvantage.The potential for decrements in performanceare nowhere more prevalent than in theprocess of "making weight."
Many "weight-making" techniques simplydehydrate the body. The true weight loss iswater loss, which is temporary and may impairperformance (p. 1-2). An athlete cannotperform at his/her best when the body isdehydrated.
Studies measuring the effects of starvation andsemi-starvation on performance indicate adecrease in work performance, as reflected bydecreases in oxygen utilization, aerobic power,speed, coordination and judgment. It may takeas lung as three days of refeeding to bringperformance back to rnaximum.
Athletes will find that they have more power,endurance and speed for competition if theyreduce to their best competitive weight (whenfully hydrated) early in the season and remainat that weight throughout the season.Establishing a stabilized condition avoids theundesirable effects of temporary dehydrationor starvation and allows the athlete to train andcondition effectively and perform maximally.
Weight loss in wrestlers is the topic of aposition paper by the American College of
Sports Medicine.
2'7
AMERICAN COLLEGE OF SPORTS MEDICINEPOSITION STAND ON
Despite repeated admonitions bymedical, educational and athleticgroups, most wrestlers have beeninculcated by instruction or ac-cepted tradition to lose weight inorder to be certified for a class that Islower than their preseason weight.StudieS of weight losses in high
school and college wrestlers indicate that from 3-20% ofthe preseason body weight is lost befOre certification orcompetition occurs. Of this weight' iota, most of. the de-crease occurs in the final days or day before the officialweigh-in with the youngest and/or lightest members of theteam losing the highest percentage of their body weight.Under existing rules and practices, it is not uncommon.foran individual to repeat this weight- losing process many:times during the season because successful wrestlerscompete in 15-30 matches/yeer.
Contrary to existing boliefs, most wrestlers are not "fat"before the season starts. In fact, the fat content of highschool and college wrestlers weighing less than 190pounds has been shown tzi range from 1.6 to 15.1 percentof their body weight with the majority posiessinglessathan8%. It is well known and documented that wrestlers losebody weight by a combination of food restriction, fluiddeprivation and sweating induced by thermal or exerciseprocedures. Of these methods, dehydration throughsweating appears to be the method most frequently cho-sen. .
Careful studies on the nature of the weight being lost showthat water, fats and proteins are lost when food restrictionand fluid deprivation procedures are followed. Moreover,the proportionality between these constituents willehangewith continued restriction and deprivation. For example, iffood restriction is held constant when the volume of fluidbeing consumed is decreased, more water will be lost fromthe tissues of the body than before the fluid restrictionoccurred. The problem becomes more acute when ther-mal or exercise dehydration occurs because electrolytelosses will accompany the water losses. Even when 1-5hours are allowed for purposes of iehydration after theweigh-in, this time interval is insufficient for fluid and elec-trolyte homeostasis to be completely reestablished.
Since the "making of weight" occurs by combinations offood restriction, fluid deprivation and dehydration, re-sponsible officials should realize that the single or com-bined effects of these practices are genes; ly associatedwith 1) a reduction in muscular strength; 2) a decrease inwork performance times; 3) lower plasma and blood vol-umes. 4) a reduction in cardiac functioning during sub-maximal work conditions which are associated with higherheart rates, smaller stroke volumes, and reduced cardiacoutputs: 5) a lower oxygen consumption, especially withfood restriction; 6) an impairment of thermoregulatory pro-cesses: 7) a decrease in renal blood flow and in the volumeof fluid being filtered by the kidney; 8) a depletion of liverglycogen stores: and 9) an increase in the amount ofelectrolytes being lost from the body.
Since It is possible. for these changes to impede normal
growth and development, there is little physiological ormedical justification for the use of the weight reductionmethods currently folloWed by many wrestlers. These sen-timents have been expressed in part within Rule 1, Section3, Article 1 of the Official Wrestling Rule Book published bythe National. Federation of State High School Associationswhich states, "The Rules Committee recommends thatindividual state high school associations develop Etnautilize an effective weight control program which will ois-courage severe weight reduction and/or wide variations Inweight, because this may be harmful to the competitor. ". However, until the National Federation of State HighSchool Associations defines the meaning of the terms"severe" and "wide variations," this rule will be ineffectivein reducing the abuses associated. with, the "making ofweight."
Therefore,- is the position of the American College ofSports Medicine* that the potential health hazards createdby the procedures used to "make weight' by.wrestlers canbe eliminated if state and national organizations will:1. Assess.the body composition of each.wrestler several
weeks in advance of the competitive season. Individu-als with a fat content less than five percent of theirCertified body weight should receive medical clear-ancebefore being alloWed to compete.
2. Empflasize the fact that the daily caloric requirementsof wrestlers should be obtained from a balanced dietand determined on the basis of age, body surface area,growth and physical activity levels. Theminimal caloricneeds of wrestlers in high schools and colleges wilyrange from 1200 to 2400 kcal/day; therefore, it is theresponwibillty of coaches, school officials; physiciansand parents to discourage wrestlers from securing lessthan their minimal needs without prior medical ap-proval.
3. Discourage the practice of fluid deprivation and dehyd-ration. This can be accomplished by:a. Educating the coaches and wrestlers on the
phytiological consequences and medical compli-cations that can occur ase result of these practices.
b. Prohibiting the single or cbmbined use of rubbersuits, steam rooms, hot boxes, saunas, laxatives,and diuretics to "make weight."
c. Scheduling weigh -inns just prior to competition.d. Scheduling m are official weigh-ins between team
matches.4. Permit more participants/teams to compete in those
weight classes (119.145 pounds) which have the high-est percentages of wrestlers certified for competition.
5. .Standardize regulations concerning the eligibility rulesat char ..nonship tournaments so that individuals canonly participate in those weight classes in which theyhad the highest frequencies of matches throughout theseason. `
6. Encourage local and county organizations to systemat-ically collect data on the hydration state of wrestlersand its relationship to growth and development.
*The services of the American College of Sports Medicine areavailable to assist local and national organizations in implement-ing these recommendations.
Reprinted with permission of the AmeriCantollege of Sports Medicine. Copyright American College of Sports Medicine 1976.
ProteinProtein supplements (pills, powder, etc.) areneither needed by athletes nor beneficial toperformance. In fact, an excessive amount ofprotein in the diet can be detrimental. Whenprotein is broken down, nitrogen is excreted. Alarge intake of protein makes the kidneys workovertime to excrete the excess nitrogen, whichrequires the use of more water. Maintenance ofsufficient water balance (p. 1-2) may bedifficult, even without the added requirementimposed by excessive protein intake.
Consuming large amounts of protein cancause a gout-like condition in susceptibleindividuals which, of course, interferes withperformance.
The athlete should get protein from fgod byeating a normal diet with protein from a varietyof sources as described on page 7.
VitaminsA varied diet, as already discussed, assures anadequate intake of vitamins. There is noevidence that greater intake improves athleticperformance.
Large amounts of some vitamins can causesymptoms of serious toxicity. Examples ofthese are:
Vitamin A Headache, nausea, vomiting,muscle stiffness, sleepiness, irritability,depression, double vision, dry scalyinflammation of the skin, loss of hair, liverdamage, bleeding, even death. These developgradually.
Vitamin 0 High blood pressure, calcification(hardening) of normally soft tissue (arteries,kidneys), kidney damage or failure, evendeath.
O
Vitamin E Nausea, vomiting, fatigue, blurryvision, prolonged clotting time.Vitamin C False negative tests for sugar inurine with glucose oxidase method, falsenegative tests for blood in urine/stool and falsepositive urine test with Clinitest®. Reverseseffects of anticoagulants and high doses mayproduce kidney stones.
Niacin Flushing of the skin, itching, nausea,vomiting, heartburn, diarrhea, liver damage.Vitamin B6- Unsteady walk, numbness andclumsiness of the hands.
411111111111111MISIMIIIIIIMIUM111111111
REMEMBERVitamins do not supply energy
"More" is not better
High levels of vitamins can hurt an athlete andhis/her performance
MineralsMinerals are essential elements for humansand must be provided in the diet. Like allnutrients, minerals work with other nutrients topromote health; however, "more" isn't "better,"Minerals taken in large amounts may inhibitabsorption and/or affect the utilization,metabolism and/or excretion of other nutrients,including other minerals. The NationalAcademy of Sciences Food and NutritionBoard in their Recommended DietaryAllowances have specified adequate and safelevels (see Table 4) for some of the traceelements. Although minerals are essential forlife, they can also be toxic. For information onthe recommended intake of additionalminerals, see Table 3, page 9.
30
17
TABLE 4Adequate and Safe Daily Levels
far Some Mlitererals
Copper
,';Manganese
2 -3-3 mg7
2.5-5.0 mg
Chromium
$11 4.,":0,
0.05-0.2 mg
Sodium 1100-3300 mg
Chloride
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1700-5100 mgM1111=.111
Non-Nutritive SubstancesPangamic acid, commonly called "vitamin B15,"
is NOT a vitamin. Several different chemicalsare being promoted and sold as "vitamin B15,"
some at extremely high prices. Pangamic acid,pangamate and B15 are names being given tothese chemicals that have no nutritional ortherapeutic value. The compounds being soldunder these names will not benefit an athlete or
anyone else.
Bioflavonoids, sometimes called "vitamin P" are
another example of non-vitamin or non-nutritivesubstances. Hesperidin, rutin and citrin (citrusbioflavonoids) are bioflavonoids frequentlyfound in supplements promoted for athletes.Although these substances may be found innaturally occurring foods, they have nodemonstrated nutritional value and are notconsidered essential nutrients for humans or
animals.
SteroidsA steroid is a chemical compound that issimilar in structure to cholesterol. Manyhormones, including sex hormones, aresteroids. The use of the term "steroid" in sportsrefers specifically to the male sex hormone,testosterone, produced by the testes.
The physiological activity of testosterone is of
two types: anabolic and androgenic. Anabolic
means "tissue building" and androgenic means."masculinizing." The "anabono" activity isassociated with some masculinizing effect,especially noticeable when given to females.The development of a synthetic anabolic
18
steroid has made the drug readily availableand inexpensive and it has become widelyused by athletes.
The use of steroids has become a fad amongathletes who believe it will make them strongerand heavier and improve their athleticperformance. The increased weight itproduces, however, is largely due to retainedwater, not new muscle . increased musclesize comes only from repeated work done at alevel of activity of at least 70% of the muscle'smaximum work capacity.
While testosterone, working in conjunction withother naturally occurring body hormones(pituitary, adrenal, etc.), influences thedevelopment in adolescents of muscleand heavy frame characteristic of the malephysique, it must be noted that the testiclescontinue to produce testosterone from pubertyto the late years of life, but muscles do notcontinuously increase in size and strengththroughout life. The body tends to keep aconstant serum level of hormones, includingtestosterone. If added testosterone or thesynthetic anabolic steroid is administered to amale athlete, that individual's testes willproduce less of the natural hormone in order tomaintain the normal level in the body.
The taking of synthetic anabolic steroids, ortestosterone, for long periods can result in
decreased production of testosterone andincreased dependency upon the externalsource. In most young people this is areversible. phenomenon.
Synthetic anabolic steroids produce anotherundesirable side effect. They tend to make thecontinued user irritable and aggressive to thepoint of being difficult to get along with. Therehave been some reports of true psychosesdeveloping in steroid users; also an increase intumors. Giving anabolic steroids beforepuberty and during early adolescence maystunt growth by inducing early closure of theepiphyses (growth line) of the long bones.
Continued large doses of anabolic steroids inwomen produce secondary male sexualcharacteristics male facial hair distribution,deeper voice and, when given to youngfemales, it will enlarge the clitoris.
The individuals male or female who usethese drugs over a period of time not onlyappear to undergo a personality change, butalso appear to have increased evidence of
gastric ulcers and primary tumors in the liver.
31
Borderline diabetics and borderline psychoticsare definitely adversely affected by thesesteroids.
AlcoholAlcohol decreases inhibitions and depressesthe central nervous system. The moderatesocial use of alcohol by disciplined adults hasno immediately demonstrable harmful effects.Problems arise when this drug is used inquantities exceeding the body's ability tometabolize it or when used in excess,especially over long periods of time. The bodyhas a limited ability to metabolize and disposeof alcohol. When this rate of metabolism isexcaeded, alcohol rapidly accumulates inblood and tissues and produces intoxication.As an example of the l!mitation, a 170 lb. mancan metabolize only one-half to three-fourthsounce (15 to 22.5 grams) of alcohol per hourand persons of lighter weight metabolize less.Two ounces of 100 proof distilled beverage, forexample, equal one ounce (30 grams) of purealcohol, the ingestion of Which will lead to ablood level of 0.05 mg/100 ml in the 170 lb.adult. Consumption of four ounces of purealcohol produces a blood level of 0.2 mg/100 mla state of severe intoxication. The legal levelof intoxication is 0.1 mg/100 ml of alcohol inthe blood.
Levels much less than intoxication have effectsthat reduce maximum performance. Alcohol isa depressant that interferes with coordination,vision and judgment. Even small amounts, lessthan those associated with intoxication, loweralertness, slow reaction time, expand theperipheral blood vessels and increase both theamount of blood that the heart pumps (cardiacoutput) and the blood pressure. Even moderateamounts of alcohol increase the resistance ofblood flow to the visceral vessels and mayproduce motor disturbances and impairedperception, especially as the dose increases.Long. continued heavy intake may lead tomany undesirable changes in the._cardiovascular system and the nervoussystem Repeated use of alcohol can producea dependency.
Alcohol does not contribute to excellence ofathletic performance. It may, because ofimmediate effects noted above, actuallydecrease the capability of athletes, even whentaken in quite small amounts. These facts arecounter to much of the promotional imageryportrayed by some of the beverage producers.
advertising, which implies that consumption ofalcoholic beverages by athletes is beneficial insports. Consuming alcoholic beverages shortlybefore or during athletic competition orpractice sessions should be discouraged, as itreduces the performance ability of the athlete.
In addition to the depressant drug effect ofalcohol, it, and beverages containing it, aresources of energy. Each gram of alcoholmetabolized by the body produces 7 kcal ofenergy (1 g of carbohydrate produces 4 kcal;1 g of protein, 4 kcal; and 1 g of fat, 9 kcalper g). This energy intake contributesadditional unneeded calories.
The American College of Sports Medicine'sPosition Statement on The Use of Alcohol inSports can be found on page 20.
Mood ModifiersThe actions of these drugs vary with individualsand with the amounts taken. Reactions mayvary either within the same person or fromperson to person. The effects we not alwayspredictable. Combining alcoholic beveragesand the drugs listed below may be fatal.
Psychomotor Stimulant Drugs:AMPHETAMINE or COCAINE
Central nervous system stimulants whichstimulate the brain and cardiovascularsystem.
These drugs cause:euphoriahyperactivityexcitationinterference with iudgment
allayed fatigueinsomniactepressect-appetiteincreased pulse and blood pressure
Long-term use may produce:addictionconfusiondelusionshostility reactionhallucinationstoxic psychosis
19
Tranquilizer s"Tranquilizers" seldom make an athlete tranquil.They do dull the athlete's sharp competitiveedge and may interfere with judgment. Manydrugs of this type are excreted slowly so thatthey have a lingering effect and are detectablein body fluids 48-72 hours after ingestion. Theircalming effect is sometimes used to steady thehand of shooter, but may adversely affectconcentration.
oxygen uptake (Voi,), total glycogen depletion In theleg muscles was not affected by alcohol. Moreover,one group of researchers have shown that althoughalcohol does not impair Ilpolysis or free fatty acid (FFA)utilization during exercise, it may decrease Splanchnicglucose output, decrease the potential contribulionfrom liver gluconeogeneSis, elicit a greater decline Inblood glucose levels leading to hypoglycemia, anddecrease the leg muscle uptake of glucose during the.latter stages of a 3-h run. Other studies have supportedthe theory concerning the hypoglycemic effect of al-cohol during both moderate and prolonged exhaustive'exercise in a cold environment. These studies alsonoted a significant loss of body heat and a resultantdrop in body temperature and suggested alcohol mayimpair temperature regulation. 'These changes mayimpair endu&nce capacity.
In one study, alcohol has been shown to Increase oxy-gen uptake significantly during submaximal work andsimultaneously to decrease mechanical efficiency, butthis finding has not been confirmed by others. Alcoholappears to have no effect on maximal or near-maximalVol.
The effects of alcohol on cardiovascular-respiratoryparameters associated with oxygen uptake are vari-able at submaximal exercise intensities and are neglig-ible at maximal levels. Alcohol has been shown bysome investigators to increase submaximal exerciseheart rate and cardiac output, but these heart ratefindings have not been confirmed by others. Alcoholhad no effect on stroke volume, pulmonary ventilation,or muscle blood flow at submaximal levels of exercise,but did decrease peripheral vascular resistance. Dur-ing maximal exercise, alcohol ingestion elicited no significant effect upon heart rate, stroke volume and car-diac output, arteriovenous oxygen difference, meanarterial pressure and peripheral vascular resistance, orpeak lactate, but did significantly reduce tidal volumeresulting in a lowered pulmonary ventilation.
In summary, a'cohol appears to have little or no benefi-cial effect on the metabolic and physiological re-sponses to exercise. Further, in those studies reportingsignificant effects, the change appears to be detrimen-tal to performance.
AntihistaminesAntihistamines may decrease alertness, inducedrowsiness and cause blurred vision in someindividuals. When combined with alcohol,these symptoms can be intensified.Antihistamines can also interfere with thesweating mechanism. Because of this reaction,antihistamines should be used cautiously byathletes, if at all.
3) The effects of alcohol on tests of fitness ,componentsare variable. It has been shown that alcohol Ingestionmay decrease dynamic muscular strength, isometricgrip strength; dynamometer strength, power and sr-gographic muscular output. Other studies reported noeffect of alcohol upon muscular strength. Local Muscu-lar endurance was also unaffected by alcohol inges-tion. Small doses of alcohol .exerted no effect uponbicycle ergometer exercise task& simulating a 100-mdash or a 1500-rn run, but larger doses had a deleteri-ous effect. Other research has shown that alcohol hasho significant effect upon physical performance capac-ity, exercise time at maximal levels, or exercise time toexhaustion.
Thus, alcohol Ingestion will not improve muscular workcapacity and may lead to decreased performancelevels.
4) Alcohol is the most abused drug in the United States.There are an estimated 10 million adult problem drin-kers and an additional 3.3 million In the 14-17 agerange. Alcohol Is significantly Involved in all types ofaccidentsmotor vehicle, home, industrial, and rec-reational. Most significantly, half Of all traffic fatalitiesand one-third of all traffic Injuries are alcohol related.Although alcohol abuse is associated with pathologicalconditions such as generalized skeletal myopathy,cardiomyopathy, pharyngeal and esophageal cancer,and brain damage, its most prominent effect Is liverdamage.
5) Because alcohol has not been shOwn to help improvephysical performance capacity', but. may lead to de-creased ability in certain events, it is Important for allthose associated with the conduct of sports to educateatritelengtfinstitnrifirrainjunefkirwitfi lithTelic con-tests. Moreover, the other dangers inherent in alcoholabuse mandate that concomitantly we educate ouryouth to make intelligent choices regarding alcoholconsumption. Anstie's rule, or limit, may be used as areasonable guideline to 'moderate, safe drinking foradults. In essence, no more than 0.5 ounces of purealcohol per 23 kg body weight should be consumed inany one day. This would be the equivalent of threebottles of 4.5% beer, three 4-ounce glasses of 14%wine, or three ounces of 50% whiskey for a 68-kg per-son.
Reprinted with permission of the American College of Sports Medicine. Copyright American College of Sports Medicine 1982.
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Pregame MealThere is no magic to the food of a pregamemeal. Performance during an event or workoutis more dependent on food consumed hours oreven days prior to the event. The mostsignificant consideration regarding thepregame meal is that it should not interfere withthe physiological stresses associated withathletic performance.
Food preferences and individual tolerance arethe two main considerations when selecting apregame meal. The pregame meal shouldconsist of items the athlete likes and that "setwell" with him or her. Tension or pregame stresscan decrease blood flow to the stomach andsmall intestine, cause nausea.and vomiting,increase motion:of the lower intestinal tract anddiarrhea. These physiological changesprod' ice less interest in and tolerance of foodsand liquids and increase the importance ofselecting pregame meal foods that theindividual tolerates well and likes. Individualdifferences should be taken into account. Thefollowing guidelines can serve for all athletesuntil each finds the pregame meal that worksbest:
Timing of Eating Two or three hours before the event
Size of Meal Small; 500 to 1000 calories
Type of Food Foods the athlete likes: moderatelyhigh carbohydrate. low fat andmoderate protein: sparingly ofconcentrated sweets
Several commercial liqUid products are beingpromoted for pregame meals. For the athletewho finds these products acceptable andsatisfying, they offer certain advantages. Theyleave the stomach rapidly, are low in residue,provide substantial calories and areconvenient.
Training andConditioning SessionsEating before a training and conditioningsession should be given the same generalconsiderations as the pregame meal, althoughtension or pregame stress is usually absent.There is less likelihood, therefore, ofgastrointestinal distress due to altered gastricemptying time, motion of the lower intestine,etc.
Intermittent CompetitionIn tournaments or meets (such as wrestling,swimming, tennis, or gymnastics), the athletemay be required to compete in several eventsover several hours, with rest breaks of differentlengths between heats or matches. Foods andbeverages that the athlete likes, taken in smallamounts throughout the day, can ward offhunger, provide needed calories and helpmaintain blood sugar levels and fluid balance.Items such as sandwiches ("heavy on thebread, light on the spread"), cakes, breads andcertain types of cookies are easy to carry anddo not require refrigeration or preparation.Dilute fruit juices (see p. 2) provide calories inthe form of carbohydrates and also serve as asource of fluid. Of special importance on suchdays is-the athlete's need for water. Watershould be consumed in liberal amountsthroughout the day.
Long-Term CompetitionAthletes participating in long-term activitiessuch as distance running, marathons, ultramarathons and long distance cycling canbenefit from a weak, sugar-containing fluid.The water in such fluids will help prevent orreduce the severity of dehydration that can
3R
23
occur from heavy sweating for a long period oflime. Preventing or reducing the severity ofdehydration will reduce the stress placed onthe circulatory system by maintaining anadequate blood volume. The possibility of heatdisorder is reduced by preventing dehydration.Sugar from these fluids can help maintainnormal blood glucose levels.
A source of calories, other than a weak sugarsolution, is not necessary for the athleteparticipating in a marathon or long distancecycling event and, in fact, can be detrimentalto performance. Sugar solutions should contain
less than 2.5 grams of glucose per 100milliliters (approximately 5 teaspoons sugar perquart) of water. For information on dilutingvarious beverages see page 2.
The possibility of heat injury exists for anyathlete, but espe,.jiy those participating in hotweather. The incidence of heat injury is
especially high in distance running because ofthe large number of people now participatingin this sport. In an effort to help prevent heatinjuries in runners, the American College ofSports Medicine released a position statement.
AMERICAN COLLEGE. OF SPORTS MEDICIPOSITION STATEMENT ON
The Purpo se Of. this. Position State-ment
. .
(a) To alert kical; `natlanal and inter:national sponsors of distance :run-,,ning events of the health.hazirds ofheat injury dUring distance runand
Durin periods of the year. when ihe t:14 ,
temperature of ten exceeds 21°C (80 Cpouto, be ctirtd4pted before'
; .It is the responsibility: rat
:.141tIlds which contain Stifelf:4002.6 g glucose pet.199:1g of a
:,(less than 10171E4 Odditerlof solution).
. I
ARunners shoutd-be erteouragedfluids during competition and to isui 0 -500
(1347-oz ) of-fluld 1046-tninuteebefo're! Virli*
.:Rules prohibiting the acTrninfstfottoY!Of i
first 48 kilometers (642 mile; )efa ;fireta a:.be'amended to pertnItlkild I
eking the rac000-0. tit fighqkift'rettetand. body terntiert*rttaAkin:the heat, race spOnttirs shaill'proVt,Lions' at 3.4kilorneter.(2,.2.6 WO) intervals"Of f6k114rneters (18 Fnlia.1) or more:..
6) RunneN,0noulci,be instructed in hoviearly warning symptoms that precede heat
(b). To inform said tponsors injiirypreventive actions that may reduce the frequency Of:0114. :,type of injury.
The recommendations.abdress only Hie mannerin whichdistance running sports activities may.pe conduCted tofurther reduce incidence of heat injury among normalathletes conditioned to participate in distance running. .
The Recommendations Are Advisory Only.
Recommendations concerning the ingested quaritityandcontent of fluid are merely a initial preventive to heat injury.
The physiology of each. individual athlete varies; triotcompliance with these recommendations and the currentrules governing distance running may not reduce the Ind-dence of heat injuries among those so inclined to such
injury.
Research FindingsBased on research findings and current rules governingdistance running competition, it is the position of the Amer-
ican College of Sports Medicine that:1) Distance races ( > 16 km or 10 miles). should not be
conducted when the wet bulb temperatureglobetemperature (adapted from Minard, D. Prevention ofheat casualties in Marine Corps recruits. Milit. Med.126:261, 1961. WB-GT=0.7 (WM) +0.2 (GT' +0.1Pal]) exceeds 26°C (82.4°F). ,
el aritliedt
nitioh of s iny_plat% 044441.10119trunning, and 044. . . . .
treatment car preveniMmulrenzwarrorgsframt.tome inclioithe following pliderectim offeStlinie:uPper,imit;i0,4P.9.0;.thr90410:Pr.es4ufe,in theitett )4"unsteadiness,
7) Race sponsors should. make prior arrangements with
medical personnel,,faYi.therntrq:?f,Oas,11'61'hitafResponsible and infOirtedparaorfnel0901 superviseeach "feeding -,Statkei rsonnefshould reserve theingM,,t6 stop lUrineri'2441q exilipi
clear signs of heat Oaks or heat exhaudt
1
1
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It is the position of the American College 'pt Sp.oristhat policies established by local,'-nationaliand
international sponsors of distance running events should,adherelo,ttese:guicktlines: Failure to ,adhere to theseguidelines May- jeopardize, the health of c0mpetitorethrough heat injuty.
: The requirements of distance running place : greet de-'nians on bbth circulation arta`bed taniperature regula-
tion. Numerous studies have report CtatternperatUrei'4 in excess Of 40.6°C (105°F) after races o
(9.6 to 41.9 kilometers).. Attempting to cournisuch overheating, runners Incur urge sweat loss'to 1.1 liters/m2/hr. The resulting bOdY. water -deficittotal 6-10% of the athiete'S body weight. Dehydration of
. these proportions severely limits subsequeniaWeating,places dangerous demandion cirCulation,:reOUCescise capacity and exposes the runner to the healthhazards associated with hyperthermia (heat stroke heat.exhaustion and muscle Cramps).
Under moderate thermal conclition,s, e.g., 65-70°F (18.5-21.3°C), no cloud cover, relative humidity 49-55%, the riskof overheating is still a serious threat to highly motivateddistance runners. Nevertheless, distance races To fre-quently conducted .under more severe conditions thanthese, The air temperature at the i967 U.S. Pan AmericanMarathon Trial, for example, was 92-95°F (316-35,3°C).Many highly conditioned athletes failed to finish the raceand several of the competitors demonstrated evert symp-
°:.years, races of 10 to 26.2 thilet (16 to 41.9 kilemeters) haVe;attracted several thoUsand runners.- Since IS likely thatdistance. running -enthusiasts will continue 40 sponsor ,races under adverse heat conditions, specific*. steps
-,.,.P'-`,.:!.':.!ehOuld be taker to minimize the health threats which`;'''.:'-',...$",00ipany such enda4anbe events.
Fluid ingestion during Prolonged running (two hours) hasbeen shown to effectively reduce rectal temperature and
'hirrilze dehydratien. Although most scompetitorts,dod;I:',;"'.,.,-,-;tO, 26.2 .miles:
,..?.1' pe.-' '":Y-e. . < ,:,.--., 11 elkilds during races that axceed,1 4:5 hours, current .-:s.--, ; -.- . - .. 4;, 1 v.. : .' ;:f:' :. ..: l .. ,' 1
.:. ::;-',4.:i.iiter naf. distance running rules prohibit the :ad**..:.ttation- ifluids until the runner has conipleted.ri 0 mites (16 .,!,::,..,,e.`,'..-.. ....:
. _.71;
Zi; '.' V°
..
Acilbrneteit). Uhder tyth. limitations, the competitor:lain to accumulate alarge body water deficit(4.3%)fieforia:.;:;t::-;;:::1;!--:
would be ingested: :To make the "Oroblech
'Cern x.'Mpet runners are unable la judge the yolOrni.:Of.fluids they-consume during competition. Althe.;i964:VO0.1yenplcWar th,' on :1141; it Was.:obtended,thattheie werebody Weight lotees,:ot 6;1 .:tig,::With..an:average to* fluidingestion of .oniy.:0.140:4".0 5litereAtaearna obViotre thatthe . rules: and Jhabitiii,WhicW00)hibit fluid.during .:dieta,nee benefits whichrmight be gained from thik practice. .
I
s Runners who attempt to Consume large VOlumeeof sugar .
solution during competition complain of gastric discos for(fullness) and an inability to ounotne fluids Oaths firfew feedings. Generally sCeaking,E:mcatrUnneradrink so- -
lutians.containing $.20 grarnebt SU/ii per ::100smilliliters. of : :
toms of heat stroke (no sweating, shivering and lack of water. Although saline is rapidly emptied frorn the stomachorientation). (25 Whin), the addition of -even small amOunts of sugar
The above consequences are compounded by the current can drastically impair the rate of tiliO*OrePtYlng. During
aging men and women who may posses significantly less secondary importance and the sugar content of the oral
Reprinted with permission of the American College of Sports Medicine. Copyright American College of Sports Medidne 1975.
0 38
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Eating OutFranchise food outlets, commonly called fastfood establishments, are a popular part of lifein the United States today and are anappreciable contributor to the diet of theathlete. How do fast foods rate nutritionally?
The foods offered by fast food establishmentsdiffer from establishment to establishment.Most offer meat (beef, pork, chicken, fish) andbread (bun or other bread) prepared in one oranother manner. Cheese may be added, as tocheeseburgers or pizzas. A relatively limitedarray of vegetables will be available incoleslaw, potatoes, potato salad, baked beans,as well as lettuce, tomatoes and pickles usedto garnish sandwiches An increasing numberof fast food outlets provide fruit and vegetablejuices and salad bars. Milk, milk shakes andice cream or similar dairy products areavailable at most establishments. Soft drinks,coffee or tea also are usually available.
Properly selected meals from this selection offoodstuffs can be nutritious. The choice is up tothe customer. Eating a variety of foods (meats,milk, fruits, vegetables, breads) is the best wayfor an athlete to make certain to get thenutrients needed for health and topperformance.
Nutritional analyses of some samples ofso-called "fast foods" are given in Table 5.
These foods, of course, provide the samenutrients whether eaten as meals or snacks.For many people, between-meal snacks maycontribute 25% or so of the daily intake ofnutrients. It is of interest to see the percentof the recommended allowances contributedby certain foodstuffs or combinations oftentaken as fast foods. These are illustrated inFigures 1-5.
These figures illustrate the importance ofselecting appropriate combinations offoodstuffs in order to assure that a meal orsnack is "balanced." They illustrate, as well,that properly selected "fast food" or"snack-like" meals can be well-balanced.
Vegetarian DietsWhile the majority of athletes prefer mealscontaining meat, fowl, or fish, properly selectedvegetarian diets are not incompatible withathletic performance. Ancient Greek athletestrained on vegetarian diets and displayedamazing ability in competitive athletics. InSparta, the basic diet was barley, wheat bread,porridge, fruits, vegetables, olive oil, honey,eggs and goat cheese (a lacto-ovo-vegetariandiet).
EXAMPLES OF COMPLEMENTARYCOMBINATIONS
beans/wheat baked beans and brown breador pinto beans and wheattortillas
Pepperoni. Sausage. Vegetables ('.1 of 14.. pie),7
!-,(1,,,e,; 1 !) aoapteil horn Hansen. F1 G . Wyse. B W. Sorenson A W Nutritiona: Quality li.dex of Foods Westport. CT AVIPiari!cn:rx) 1979
There are people who, for various reasons,avoid meat or animal foods. The strictvegetarian avoids all meat products; but,lacto-ovo-vegetarians will eat eggs, milk or milkproducts. Lacto-vegetarians exclude eggs andmeats, while the pure vegetarian or vegan dietexcludes all foods of animal origin. Anuncommon type of vegetarian diet, thefruitarian diet, may include only fruits, nuts,seeds, honey and vegetable oil.
Are vegetarian diets nutritionally adequate? Ifcare is taken to include sufficient variety ofallowed foods and to combine nutritionallycomplementary foods, vegetarian diets, exceptthe fruitarian diet, can be nutritionally-idequate Because of the high nutrient density
,of eggs, milk, and cheese, the lacto-ovo- andlooto-vegetarian diets are very similar innutrient content to diets containing meat. Suchdiets can supply all the nutrients essential tohealth and perform:Ince.
I he strict vegetarian, however, must findaiternatc? sources of a few missing nutrients.Vitamin is not found In plant foods. Animalproducts are the only dietary source of thisvitamin Therefore, the pure vegetarian notconsuming animal products should usesoybean milk fortified w;th vitamin B 1 c' or av'tarnin B1., supplement. Meatless clioto are!Ike!y to be of marginal content in calcium. iron.zinc. riboflavin and vitamin D. Meat enhances
TABLE 5Nutritional Analysis of Fast Foods
Wt Energy PRO CHO Fat Chol(g) (kcal) (g) (g) (g) (mg)
Hamburger -V.' -.24
Cheeseburger 104 290
French Fries (sm.) -68:: 250,Fish Filet
Milk Shake (12 oz) ! 336', no
14 29 13 39
179 547 21 46 31 43
Fried Chicken (white) 100
Fried Chicken (dark) .190
Regular Taco 83
Flame; Cheese Omelette 174
Pancakes 232
13
327 21 10 23
305 22 .-.4.:Ij....1'1:7L;;11
189 8 15 11 22
425 21 '32;:A3:7 1
626 16 79 27 87
Scrambled Eggs ..267...... 719 26 I A5144;;;-.4Big Mac 204 563 26 41 33 86
Apple Pie .... '85 253 2 29 .: 14:: :.!: '.'-1:101
I.' '' t .1',A , ! . " . ; i' ,0 cot,1nt I,' IIIg 8 on
. 1 rv,, 3. 4,1, t 9F1 Cohttibit., ()t I I .150rNI0r,t".
42 29
FIGURE 3Nutrient Profile for the Contribution of Eight Ounces Of Carbonated Beverage
Illustrating Energy and Nutrient ContributionUsing 2,000 kcal and U.S. RDAs for Standards*
NUTRIENT AMOUNT 0
PERCENT U.S. RDA
25%
Energy
Protein
95.94 kcal
0.00 g
Vitamin A
Vitamin C
Thiamin
Riboflavin
Niacin
Calcium
iron
0.00 IU
0.00 mg
0.0C. mg
0.00 mg
0.00 mg
0.00 mg
0.00 mg
'Cola Carbonated Beverage (8 ounces)
FIGURE 4Nutrient. Profile of a Hamburger and a Milkshake Illustrating That Combinations of
Food Can Complement individual Strengths and Weaknesses of Individual Foods
NUTRIENT
Energy
AMOUNT
637.38 kcal
Protein 24.44 g
Vitamin A 1218.30 IU
Vitamin C
Thiamin
Riboflavin
Niacin
Calcium
Iron
10.08 mg
0.31 mg
0.71 mg ?".5eCF.'
3.80 mg mminar
PERCENT U.S. RDA
0 25%
-1111.1111111
408.49 mg
2.59 mg
Hamburger with lettuce, tomato & catsup
Milkshake (12 oz.)
the absorption of iron; iron from somevegetable sources is absorbed less efficiently.
Careful planning of the vegetarian diet isrequired to include sources of nutrients that areespecially important during childhood,adolescence and pregnancy. Calcium andriboflavin can be obtained from milk and milkproducts and dark green leafy vegetables. Soymilk fortified with riboflavin can be a goodsource of riboflavin and a fair source ofcalcium. Iron can be supplied by enriched
1111.777:112-!.!:
50%
bread and cereals, legumes, grains and nuts.Vitamin D can be supplied by vitamin Dfortified products, such as milk. When the bodyis exposed to sunlight, vitamin D is formed inthe skin.
In planning adequate vegetarian diets,consideration must be given to the proteinquality. Protein is made up of amino acids,some of which the body cannot synthesize.These are "essential amino acids" that must beobtained from food. A food protein that does
43
FIGURE 5Nutrient Contribution of a Hamburger and a Carbonated Beverage
NUTRIENT
Energy
Protein
Vitamin A
Vitamin C
Thiamin
Riboflavin
Niacin
Calcium
Iron
AMOUNT
432.36 kcal
13 66 g
433.70 IU
7.39 mg
0.22 mg
0.20 mg
3.53 mg
52.99 mg
2.45 mg
0
PERCENT U.S. RDA
25% 50%
111111=1111111111113621111!
Hamburger with lettuce, tomato & catsup
Carbonated Beverage (12 oz.)
not contain all of the essential amino acids iscalled an incomplete protein. Foods of animalorigin are complete proteins; most foods ofplant origin are incomplete. Incompleteproteins differ from one another according tothe amino acids they lack or have in shortsupply.
Foods of plant origin can complement eachother i.e , those lacking in certain essential
amino acids may have amino acids that otherplant foods are missing. Hence, incompleteprotein foods can be combined to "fill in" theessential amino acids missing from each. Forexample, legumes (beans) are low in twoamino acids that corn is high in, while corn islow in an amino acid which is high in legumes.Therefore, beans and corn complement eachother and, when in combination, supply theessential amino acids.
44 31
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The Athlete with a ChronicHealth ConditionIndividuals with chronic (constant) healthconditions are being encouraged to participatein competitive sports within the limits of theirphysical capabilities. Participation bringsenhanced self-esteem, acceptance by peers,parents and others in the school communityand regular exercise (within their physicallimitations) often improves general fitness.Coaches and program leaders, when properlyinformed,-can feel comfortable and secure withthese participants on their teams and cancontribute to the enrichment of the participant'slife style.
Commonly encountered chronic healthproblems found in otherwise healthy youngpeople who desire to participate in sportsprograms are diabetes, allergies (asthma, hayfever), dermatitis, seizure or convulsivedisorders (epilepsy), lung disease and heartdisease. Very specific and well documentedpermission for specific sport participationshould be obtained from both physician andparent prior to enrolling the person in a sportsprogram. Appropriate restrictions will berecognized by the responsible physician andshould be stated to the coach in writing. Inmost instances the young person, throughtraining and competition, can determine his orher own limitations of activity cr make othernecessary adjustments.
Diabetes itoieilltusThe athlete with diabetes can be veryeffectively motivated to manage and control hisor her diabetes ir order to be a better athlete.
Such self-motivation is infinitely' more effectivethan the L ontinual attentions of physician andparents.
The individual with diabetes knows thatphysical exercise reduces the requirement forinsulin. With some guidance from a healthprofessional, along with frequent testing of theblood and/or urine, the athlete will learn toadjust insulin dosages and food intake inrelation to the intensity of exercise duringtraining and competition.
The only significant complication of diabetesthat is of major concern for those in charge of asports program is hypoglycemia (low bloodsugar or insulin reaction). Any time the diabeticathlete experiences unusually small or irregularintakes of food or missed meals, followed byintense exercise, there is an increased risk ofdeveloping hypoglycemia. Such conditionscan develop during the day-long meets or thetwo or three day trips away from home. If theindividual fails to make an appropriatereduction in insulin dosage or fails to take inadequate kinds or amounts of food whenexercising vigorously, blood sugar may fall tolow levels and produce moderate to severesymptoms of hypoglycemia. This complicationis the only acute (sudden) one that may beexperienced during sport participation. Theyoung diabetic and the responsible adultshould be able to recognize symptoms ofhypoglycemia and provide the necessary,simple, immediate treatment. It is necessary forthe coach to be familiar with the symptoms ofhypoglycemia and insulin reaction, as even themost well-informed diabetic patjent will at timesbe unaware that the problem is 'developing.
4r .A
The following is an expected sequence ofsymptoms that should alert coaches andteammates to a developing insulin reaction(hypoglycemia).
1. Sudden change in performance andbehavior, such as short temper, irritability,inappropriate anger, or lack of attention
2. Shakiness, wobbling or "weak" knees
3. Pale and sweaty with a rapid weak pulse
4. Bizarre behavior such as inappropriatelaughing or crying, ignoring coachingcommands, picking fight
5. Lethargy (drowsiness or indifference) andsleepiness
6 Convulsions and unconsciousness
Don't Contuse This Problem WithHeat illnessThe athlete with diabetes will learn to preventmost insulin reactions and hypoglycemiathrough the proper use of food before andduring exercise, by the regular timing ofworkouts and by using proper sites for insulininjections. Coaches and teammates, however,should be able to recognize the abovesymptoms of developing hypoglycemia and beprepared to initiate the following importanttreatment measures immediately:
1. At the first suspicion, or concern, stop theactivity and rest the athlete for ten to fifteenminutes. Keep the athlete underobservation.
2. Be prepared at all times to give somesource of simple sugar such as fruit juice,sugar cubes, sugar candy (e.g., jellybeans), or soft drink (not a diet drink).
A source of sugar should always be in theemergency kit that is always on the field orcourt at every practice and every game. Fourto six ounces of a soft drink or juice, or two tosix sugar cubes will provide an adequateintake of sugar to correct and reverse mostdoveloping hypoglycemia episodes. Sugarcandy such as jelly beans or hard candy mintscan also be used. Liquids such as soft drinksor juice should NEVER be given to anunconscious person as it may cause choking.
The athlete who has suffered from an attack of
hypoglycemia while participating in spnrt; will
be more embarrassed than actually harmed bythe attack Reassurance by the coach and
warm, sincere acceptance back to the teamare important parts of good management ofthis health program.
Corivu'sive Disorders (Epilepsy;and Heart DiseaseYoung persons with a convulsive disorder suchas epilepsy or with heart disease are beingencouraged io participate in sports for both thephysical and psychological benefits derivedfrom a properly selected and supervisedprogram. There are no specific nutrition-relateddietary concerns for these individuals. Bothgroups, however, may be at risk of unfortunatecomplications from large intakes of salt. Theuse of salt tablets or "athletic drinks" containingsalt is to be avoided. The athlete with heartdisease who ingests an excessive amount of
salt may suffer water retention and overloadthe circulatory system and weaken or decreaseheart function. In the epilepsy patient, waterretention can cause a seizure.
Lung DisordersYoung persons with various chronic lungdiseases, such as asthma or cystic fibrosis,benefit from participation in sports activitiesas goalies on hockey or soccer teams, in themartial arts and even as coxswains on rowingteams. They often have very high energyexpenditures in normal day to day activitiesbecause of the constant increased effortinvolved in breathing, When involved in asports program, these special athletes mayneed more frequent meals and prepractice orpregame snacks to maintain energy balance.The understanding coach can make a powerfulcontribution to the growth and maturation ofthese individuals by enabling and encouragingthem to become involved in athletics.
Nutrition-Related HealthProblems in SportsMild iron deficiency (anemia) occurs frequentlyamong adolescent girls and women ofchildbearing age. Because of low caloricintakes, it often is impossible to get sufficientiron from food intake alone. Iron demandsassociated with normal menstrual iron lossescan make female's at risk of iron deficiencyafter the onset of menstruation. A milddeficiency may limit hemoglobin production,resulting in anemia and, thereby., rail ice workoutput. Fortunately, most athletes have caloric
4 7
intakes large enough to ensure adequate ironintake as long as wise food choices are made.Some athletes (gymnasts, figure skaters),however, need to pay more attention to foodchoices because of their relatively low caloricintakes. Selecting foods high in iron becomesincreasingly important if the total number ofcalories ingested daily is below 2,500. Toassure good intake and utilization of iron, thedaily diet should include 1-2 servings of meat,green leafy vegetables and fresh fruit. VitaminC rich foods, such as citrus fruits andtomatoes, eaten with foods containing iron, willincrease iron absorption. One meal a week.containing liver adds significantly to theaverage dietary intake. The use of enrichedcereals and breads also provides additionaliron.
Menstrual DisordersMenstrual disorders are common amongexercising girls and women. Some of thesedisorders are associated with the level ofnutrition and the balance of energy intake andexpenditure. Young, vigorously training balletdancers, competitive swimmers, marathonrunners in training and others with regularlyhigh energy expenditures whose food intakelevel maintains their weight at or below 85-90%of the average, frequently experience delayedmenarche (age of onset of menstruation) ascompared to girls who do not regularlyexercise vigorously. One study reports that10°0 of young ballet dancers had menarchedelayed to roughly 18 years of age, in contrast
to the average onset of menses (menstruation)of about 12.9 years for non-athletic girls.
In addition, women athletes, especially thosewhose percent of body fat is low, mayexperience irregular menses or prolongedperiods without menstruation.
All of these changes seem to be associatedwith the loss of body fat, whether due todeliberate rigid restriction of food intake in aneffort to maintain thinness, or due to pooreating habits, anorexia nervosa, inducedvomiting, or excessive energy expenditure.When the body fat of women athletesdecreases to less than 22% of total bodyweight, amenorrhea (absence of menstruation)is likely to develop. When the percent of bodyfat returns to normal, menstruation is usuallyreestablished.
Changes in body fat may be accompanied byalterations in hormonal levels in the blood.These changes are reversible and theirlong-term significance is not yet understood.Knowledge and understanding of theoccurrence of these menstrual irregularities issignificant to the participant who experiencesthem. When they occur, energy (caloric) intakemay need adjustment. There are many causesfor cessation of menstruation or for irregularmenstruation, not the least of which isemotional stress or anxiety, which can alsocause changes in hormonal levels. Physiciansoften can identify the cause of menstrualdisorders in women athletes and should beconsulted when they occur.
48 35
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Antihistamines A drug which counteracts theaction of histamine Commonly used in thetreatment of allergieL,. Produces dry mouth.
Calorie A unit of energy used to measure theenergy value of food
Cardiovascular System The heart and the bloodvessels.
Carotid Artery The principal artery of the neck(branches to two arteries on both sides of neck).
Circulatory System The veins, arteries andvessels that blood flows through.
Dehydration Condition resulting from excessivelo; or restriction of fluid.
EKG An abbreviation for electrocardiogram,which is a graphic representation of the varyingsomatic electric currents resulting from cardiacactivity
Electrolyte An inorganic salt that, in solution,conducts an electric current. Some of the mineralsthat function as electrolyies are sodium,potassium, chloride, magnesium and calcium.
Glucose The form in which sugars aretransported in the blood strearm also called bloodsugar
Glycogen The storage form of carbohydrate inman. found in most tissues of the body. especiallythe liver and muscular tissue. it is converted intocjiireow
Heat ExhaustionFailure of the body's cooingsystem marked by symptoms of extremeprostration.
Heat StrokeThe end stage of heat exhaustionwhen sweating stops.
KetosisA condition in whicg ketone bodiesaccumulate in the blood and appear in the urine:characterized a sweetish acetone odor of thebreath. Ketosis can be caused by uncontrolleddiabetes, by a dietary intake quite low incarbohydrate but very high in fat (as in ketogenicdiets), or by starvation. Uncontrolled ketosis leadsto acidosis.
Psychrometer--A form of hygrometer in which therelative humidity of the atmosphere is determinedby a comparison of the readings of a dry-bulb anda wet-bulb thermometer.
RDARecommended Dietary AllowancesVascular SystemThe entire system of arteries,veins and capillaries.
WBTWet-Bulb Temperature.
50
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37
Additional Reading
Clark. N. The Athlete's Kitchen. A Nutrition Guideand Cookbook. Boston CBI PublishingCompany, Inc 1981.
Costill, D.L. "Fluids for athletic performance: whyand what should you drink during prolongedexercise." In Toward Understanding of HumanPerformance. Edited by E.J. Burke. Ithaca, NY:Mouvernent Publications. 1977.
Darden, E. Especially for Women West Point, NY:Leisure Press. 1977.
Darden, E. Nutrition and Athletic Perforrnance.Pasadena, CA: The Athletic Press. 1976.
Darden, E. The Nautilus Nutrition Book. Chicago:Contemporary Books, Inc. 1981.
Higdon, H. The Complete Diet Guide for Runnersand Other Athletes. Mountain View, CA: WorldPublications. 1978.
Katch, F I , McArdle, W.D., and Boylan, B.R.Getting in Shape. Boston: Houghton MifflinCompany. 1979.
K itch. El. and McArdle, W.D Nutrition, WeightControl and Exercise. Boston: Houghton Mifflin
Company. 1977.
51
Martens, R., Christina, R.W., Harvey, J.S , andSharkey, B.J. Coaching Young Athletes.Champaign, Illinois: Human Kinetics Publishers,Inc. 1981.
Nutrition Today, Volume 14, Number 6,November/December 1979. (Contains severalarticles on sports nutrition.)
Peterson, M.S. and Martinsen, C.S. The Athlete'sCookbook. Seattle: Smuggler's Cove Publishing,1980. (Predominately recipes)
Pollack, M.L., Schmidt, D.H., and Jackson, A.S.Measurement o) cardiorespiratoi y fitness E. ndbody composition in the clinical setting.Comprehensive Therapy, Volume 6, Number 9,September 1980.
Pollack, M.L., Wilmore, J.J. and Fox, S.M. Healthand Fitness Through Physical Activity. New York:John Wiley & Sons, 1978.
Williams, M. H. Nutrition for Fitness and Sport.Dubuque, Iowa: Wm. C. Brown CompanyPublishers. 1983.
The National Association for Sport anciPhysicalEducation is the national professional association devotedexclusively to improving the total sport and physicaleducation experience in Americ i. Its membership includesover 25.000 coaches. athletic directors, athletic trainers,physical educators, sport researchers. and sports medicinespecialists NASPE Is concerned with the development ofsport programs that range from youth sports to internationalcompetition Major efforts of NASPE's are to interpretsignificant research findings that may influence sportperformance and to establish guidelines and standards forsport and physical education programs NASPE Is anassociation of the American Alliance for Health, Phy.,icalEducation. Recreation, and Dance
The Nutrition Foundation, Inc., created andsupported by leading companies in the food and allied
011SttleS, Is a pUblIC, non-profit institution
the Folindation is dedicated to the advanc ernen II ofnutrition knowledge and to it effective application inimproving the health arid welfare of mankind
The Swanson Center for Nutrition, Inc. IS anonprofit, private foundation dedicated to the procurementJill (11\seminatton of scientifically valid nutrition informatiorithe c . net is involved in a variety of education. research andet:We ac tivities including developing and testing effective
mothods of providing nutrition education to school children.medical and health professionals. sr, cial groups (e g .
athletes. Native Americans. ,.,Iderly and educators) TheCenter r ondur is reSearc h in many areas and serves in a«,nsultant capacity for many organizations
