FW275 Sports Nutrition

© 2010 McGraw-Hill Higher Education. All rights reserved.

Chapter 3Nutrition for Sports and Exercise


Introduction: Nutrition for Sports and Exercise Human nutrition—the study of the processes

by which people take in, absorb, and utilize food and fluids

Sports nutrition—a specialization in nutrition that deals with the role these nutrients play in the performance, health, and well-being of athletes


Brief History of Nutrition for Sports and Exercise 1960’s

Costill Gatorade

Registered Dietitian (RD)—qualified to provide nutrition counseling and make specific dietary recommendations

Sports Nutritionist/ Dietitian (CSSD)—those RD’s with expertise in sports activity


Content Areas of Study in Nutrition for Sports and Exercise Energy—the capacity to do work

Expressed in calories Calorie—the amount of work required to raise the

temperature of 1 kilogram (kg) of water 1 degree Celsius (˚C)

Energy balance—when the amount of energy or calories consumed through foods and beverages (energy intake) is equal to the amount of calories expended (energy expenditure)


Energy Intake 1 gram of carbohydrate=4 calories 1 gram of protein=4 calories 1 gram of fat=9 calories 1 gram of alcohol=7 calories


Energy Expenditure Resting Metabolic Rate (RMR)—the number

of calories expended to maintain the body’s life-sustaining processes during 24 hours

Thermic Effect of Exercise (TEE)—exercise, activities of daily living, and unplanned movements

Thermic Effect of Food (TEF)—the energy the body expends to digest, absorb, metabolize, and store food consumed throughout the day


Macronutrients Nutrients that the body requires in large

quantities Carbohydrates, fat, and protein

Carbohydrates (CHO) Primary fuel for most types of exercise and

athletic performance 55-65% of calories


Carbohydrates Sources

Breads, cereals, rice, pasta, grains, flour, fruits and juices, sodas and sweetened beverages

Glycemic index Evaluates the increase in blood sugars and

insulin levels in response to eating the food


Carbohydrates High glycemic index foods

Raise blood sugar higher Absorbed faster than low glycemic goods Sodas, candy, honey, potatoes, carrots, and

sports drinks Low glycemic index foods

Absorbed into the bloodstream slowly Keep energy levels more constant Apples, nuts, yogurt, pasta, and lentils


Protein Regulation, Building, and Repair 10-15% of calories Enzymes, hormones, and neurotransmitters

are all made up of protein Proteins are comprised of some or all of the

20 amino acids


Protein Essential amino acids—they cannot be

synthesized by the body Nonessential amino acids—the body has the

ability to produce them High quality protein—eggs, cow’s milk Low quality protein—beans, lentils, nuts, and

seeds


Protein The Recommended Daily Allowance (RDA)

for protein for the general population .8g/kg body weight

RDA for endurance athletes 1.2 to 1.4g/kg body weight

RDA for strength-trained athletes 1.6 to 1.7 g/kg body weight


Fat: Health and Protection Serves as an energy source, a component of

cell membranes, and aids in the absorption of fat—soluble vitamins (A,D,E,K)

20-25% of calories Types of fats

Unsaturated Saturated Trans fats


Fat Unsaturated

Have a favorable effect on the blood Vegetable oils, olives and olive oil, nuts, seeds Monounsaturated Polyunsaturated

Saturated Intake should be limited to <10% per day Solid at room temperature Found in animal products—meats, butter, eggs


Fat Trans fats

Produced by chemically manipulating oils Cookies, crackers, chips, pastries, and

margarines


Micronutrients Substances the body requires in small

amounts Vitamins, minerals

Calcium Supports bone health, muscle contraction, and

nerve function Athletes with extremely high sweat rates may

have greater calcium needs Sources—milk, dairy products, salmon, spinach


Micronutrients Iron

Involved in oxygen transport and energy production

Iron deficiency Iron deficiency anemia Sources—beef, eggs, fortified cereals, beans


Micronutrients Antioxidants

A category of vitamins that can combat effects of free radicals

Vitamin C, Vitamin E, Vitamin A (carotene or beta-carotene), and selenium

Sources: oranges, cantaloupe, berries, spinach, broccoli, peppers


Fluids and Electrolytes Institute of Medicine (IOM) recommendations

Women—90 oz. of water per day Men—125 oz. of water per day

Athletes should monitor the color of their urine for hydration


Fluids and Electrolytes ACSM recommendations:

2 hours before exercise: drink 14-22 ounces of water or sports drink

During exercise: drink 6-12 ounces of water or sports drink every 15-20 minutes

After exercise: drink 16-24 ounces of water or sports drink for every pound lost during activity


Fluids and Electrolytes Sports drinks

Contain electrolytes as well as carbohydrates CHO consumed during long lasting exercise >1

hour have been shown to enhance athletic performance

CHO in sports drinks should be included at a level <8%


Weigh Control and Body Composition Weight control—managing body size, shape,

fat distribution, and metabolic rate Weight loss occur at a rate of1-2 lbs. per week

Body composition—fat-free mass vs. body fat Hydrostatic weighing Bod Pod DEXA Bioelectrical impedance Skinfold measurements


Eating Disorders and the Female Athlete Triad Anorexia Nervosa Bulimia Nervosa Binge Eating Disorder Female Athlete Triad

Disordered eating Amenorrhea Low Bone Mineral Density


Sports Nutrition for Special Populations Child and Adolescent Athletes Mater’s Athletes Pregnant Athletes Vegetarian/Vegan Athletes


Dietary Supplements and Ergogenic Aids Supplements—often lack evidence

supporting their claims Creatine, caffeine

Ergogenic aids Anabolic steroids Human Growth Hormone (HGH)


Enhancing Competitive and Elite Athletic Performance Carbohydrate loading Carbohydrate feedings during exercise Delaying central fatigue Pregame meal Recovery nutrition


Professional Organizations American Dietetic Association (ADA) American College of Sports Medicine

(ACSM) International Society of Sports Medicine

(ISSN) The Academy for Eating Disorders (AED) National Strength and Conditioning

Association (NSCA)


Professional Organizations National Association of Athletic Trainers

(NATA) International Olympic Committee (IOC) National Collegiate Athletic Association

(NCAA)


Professional Certifications The Commission on Dietetic Registration

(CDR) The major credentialing body of nutrition

practitioners and the ADA Registered Dietitian (RD) Board Certified Specialist in Sports Dietetics

(CSSD) Registered Dietetic Technicians (DTRs) Weight management State Licensure


Professional Certifications The International Society of Sports Medicine

Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN)

Body Composition Certification by the International Society of Sports Nutrition (BCC-ISSN)


Employment Opportunities Fitness clubs Corporate wellness facilities Sports organizations Food companies University health centers Cardiac rehab programs Sports medicine/family practice clinics

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