7 Nutrition for Fitness and Athletics

8/7/2019 7 Nutrition for Fitness and Athletics

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Objectives Introduction et Definition of

terms Nutrition for training Nutrition for competition Eating disorders and

exercise2


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1. L ist the goals for nutrition duringtraining and competition

2 . C ompare balanced diet forsedentary and active individuals3 . Discuss the positive and negative

aspects of high carbohydrate diet4 . Explain glycemic index anddescribe a training situation whenfat intake can be too low

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5 . C ompare theory of carbohydrateloading for endurance athletes to its usefor bodybuilders

6 . Develop a pre-event meal plan and aplan for feeding and drinking forathletics

7 . Judge the value of commercially sportsdrinks8 . Differentiate, identify, prevent or

manage eating disorders in exercisesettings 4


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Proper nutrition and exercise arenatural partners for health,

fitness and athletics performance But they also have the potential

to be taken to an extreme:Spending money on needless nutritional supplements Being harmful as with eating disorders

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Nutrition1. The study of foods, their nutrients, and

other chemical components; theiractions and interactions in the body;and their influence on health anddisease .( F oods &Culture Encyclopedia)

2. The process of taking in andassimilating nutrients .( Sports science and Medicine )

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F itnessThe state of being physically active on aregular basis to maintain good physicalcondition .

A thleteA person trained to compete in sports or

exercises involving physical strength,speed, or endurance

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F irst situation = Training :I ndividuals typically spend moretotal time training than competing

S econd situation= competitionN o amount of dietary manipulationthe day of or the day before acompetition can make up for otherwise poor nutritional habits

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Five Goals are :

1. P rovide caloric and nutrientrequirements

2 . Incorporate nutritional practices thatpromote good health3 . A chieve and maintain optimal body

composition and competition weight

4 . P romote recovery from trainingsessions and physiological adaptations5 . T ry variations of precompetition and

competition fuel and fluid intake todetermine the bodys responses

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B ased on A merican C ollege of Sports MedicineF or Sedentary Individuals F or active individuals

C alories: Balanced intake andexpenditure

C alories: Balanced intake andexpenditure

Proteins: 10-30%(0.8 g/kg/d ); adults 19+ 10-35%(1.2-2 g/kg/d ) ; adults 19+Fat: 20-30% (65 g p .2000 kcal; 80 g p .2500 kcal

20-35% (0.8 1g / kg )

C arbohydrate: 4 5-65% ( 4.5 g/kg/day ) 58-68% (8-10 g/kg/day

Vitamins and Minerals

DRI/RD A of vitamins and minerals

DRI/RD A of vitamins and minerals

F luids : 2700-3700 ml or 2200-3000 ml Baseline values plus 5-7 ml /Kg 4hand 3-5 ml /kg 2hr prior to exerciseas during exercise, 1.5 l / each lostKg, postexercise

DRI= Dietary Reference Intake /RDA=Recommended Dietary Allowance 10


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Revised by the U S Department of A griculture

Healthy nutrition balanced with physicalactivity

Moderation in consumption of certain foods C onsumption of different foods in correct

proportions C onsuming a variety of foods Gradually improving ones diet Goal to consume 2000 kcal/day

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The number of calories requiredper day is the most obvious

distinction between active andinactive individuals

The amount depends on:

the individuals sizeI ntensity, duration and frequency of the workouts

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S ome figures of expenditures per dayduring training

Elite distance runners 900-2400 Kcal

C yclists 6000 Kcal

Swimmers 125 0-37 5 0 Kcal

Male B asketball and footballplayers

9000- 11 000 Kcal

T riathletes ( female and male) 3 5 00-6400 Kcal

C ross-country skiers 4000- 55 00 Kcal

T rack and field athletes (male) 3 5 00-4700 Kcal

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* C alorie levels are based on the Estimated EnergyRequirements (EER) and activity levels from theInstitute of Medicine Dietary Reference Intakes

Macronutrients Report, 2002 . SEDEN TA RY = less than 30 minutes a day of moderate

physical activity in addition to daily activities . MOD . A CT IVE = at least 30 minutes up to 60 minutes a

day of moderate physical activity in addition to daily

activities . A CT IVE = 60 or more minutes a day of moderate

physical activity in addition to daily activities . Moderate activity is define here as any that burns 3 . 5

7 Kcal/min .16


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S leep: 65 kcal Walking: 250 kcal

Gymnastics: 350 kcal Tennis: 4 50 kcal C ycling: 500 kcal S wimming: 650 kcal S occer: 850 kcal Racing: 1000 kcal

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Source: Pamplona-Roger,G.D.(2005).Enjoy it, p.160.


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T he higher the intensity of exercise,the more important glycogen is a fuel

T raining increases the ability to storeand spare carbohydrates .

x B ut partial depletion of glycogen in 60-90 min of heavy endurance work

x Depletion can be complete in 120 minutes

L ink between fat and CH Ometabolism . Muscle glycogen is necessary to avoid

fatigue18


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RDA for the averagesedentary individual = 4 .5 g/kg/d

High amount of C HO in

training: 8-10 g/kg/d; 58-68% of the total energy .

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N ot considering simple or complex C HObased on the traditional classification

according to the chemical structure But impact on glucose and insulin levels,

hence the concept of G lycemic index .

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Is a measure that compares the elevationin blood glucose caused by the ingestion

of 50 g of anyC

HO food with theelevation caused by 50 g white bread(considered as reference food ).

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C lassificationG Irange

Examples

H igh G I ( H G I)85 orgreater

white sugar, syrup, honey, bread(white andwheat); raisins, watermelons, cranberry juice;F rench fried; carrots, sweet corn(fresh), Kraftmacaroni and cheese, angel food cake

MediumG I(M G I) 60-85

Rice; pasta (spaghetti and macaroni),bread(whole grain and rye); oatmeal(cooked);grapes, orange juice, bananas, mangos,

yams/sweet potatoes, sweet corn(frozen),potatoes chips, peas, popcorn, baked beans,kidney beans, lentils, ice cream (low fat), peanutbutter sandwich, instant noodles, powerbar(chocolate) .

Low G I ( LG I) under60

F ructose; brown rice; apples/apple juice; pears;

prunes; grapefruits; strawberries, tomatosoup/sauce; beans; lentils; peanuts; milk(skim, 22


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GL = product of the amount of availableC HO (g ) and the GI divided by 100

The higher the GL, the greater theelevation in blood glucose and insulin

In general, LGI meals are recommendedfor pre -event meals, especially if theevent does not allow for fuel intakeduring competition

HGI suggested during prolonged,moderate exercise

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Sports drinks

Sports bars

Sports gels

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May be more useful, because

many individuals are nothungry after an intense boutof exercise

But are willing to drink liquid

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W ith appropriate amounts of CH Oand electrolytes:

A id in the maintenance of homeostasisP revent injuriesDelay fatigueOptimize performance

CH O may be in the form of :G lucoseG lucose polymer( maltodextrin )F ructose or sucrose ( glucose + fructose)

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C oncentration (%) of CH O:Varies from less than 1 to 17%

In general less than 4 % is most useful forworkouts lasting < 1 hourOf 4-8% is optimum for use during

workouts longer than60

minutesGreater than 8% is best for recoverysituations when glycogen replenishmentis the primary goal .S ee Tab . 6. 4 .160 27


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Provide readily available C HO Fail into 2 generic categories:

High carbohydrate (>60% of total calories ) withminimal fat and protein; suitable before, duringand after exerciseMinimal to moderate carbohydrate (20-55% of total calories ) with balanced fat and protein (22-40% of each )

A mount of vitamins and minerals: from5% to 100% of suggested daily values

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Products with consistencysyrup or pudding

20-28g

(80-160kcal

)of

CHO, 0% fat,

only one (A ccel Gel ) with20% of proteins

S ome contain electrolytes ( esp . potassium )

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A mount remain controversial RDA varies among countries for adults per

Kg/d: U SA 0.8 g , A ustralia 1g ; N etherlands1g for female and 1.2 g for males

A ssumption to increase protein intake forphysically active individuals: increase in

calories to match those expended will alsoinclude an increase in protein to sufficientlycover any additional exercise -inducedneeds .

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Two situations: resistance training andendurance training

Resistance training = a systematicprogram of exercises involving theexertion of force against a load, used todevelop the strength, endurance,and/or hypertrophy of the muscularsystemEndurance training with the objective

to develop the energy production 31


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Resistance training :P rimary goal of a large increasein muscle mass: ex . W eightlifters, power lifters,bodybuilders, football players,sprinters, increase protein in

the muscle fibersC onsensus : 1. 2g-2g/kg/d forstrength and speed athletes with10-30% of total calories(A C SM,2000 ) 32


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Endurance T raining : W hy?Sports anemia(pseudoanemia )

during the initial 2-3 weeks of training programI ncreased amino-acid oxidationas fuel, from 5 % - 15 % of thetotal calories usedMore negative net muscleprotein balance has been shown

in endurance training 33


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Small increase of 1.2-1. 4g/kg/d isrecommended for high -intensity, long -duration aerobic endurance training

Harmfulness of to much protein(>3 g/kg/d ) to the fitness of athlete

May have negative effects as increased blood

lipid levels, kidney damage, dehydration(therefore need to increase water intake)Calcium loss (increased calcium excretion)Up to 2g/kg/d seems not to be harmful.

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Up from the RD A of 0.8 g/kd/d forsedentary adults, strength, speed, andultraendurance athletes may need toconsume 1.2-2 g/kg/d of protein, .

N ot exceed 15% of the total energy .

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With endurance training more fat can beutilized as a fuel

High -fat diet (60-70% FA T) must allowcontinuation of training levels andprogression in training adaptation

through periodic tests or time trials

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H igh-fat diets (60-70%) are obviously farabove the recommended daily intake forhealth

20-35

% dietary fat for sedentary andmoderately active individuals remains thebest advice

Less than 20%, risk of inadequate intakes of

vitamin E, -linolenic acid, and linoleic acid, andadverse changes in HDL and triglycedes W ell trained athletes doing endurance

training should not drop below 30%

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Most fats should come frompolyunsaturated and

monosaturated fatty acidsources : fish, nuts,vegetables oil .

65 -80g per day is areasonable level for a totalcaloric input of 2000-2500

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It has noperformanceadvantage for mostindividuals

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A re important for the production of energy

N o evidence that vitaminsupplementation improvesperformance, speeds up recovery, orreduces injuries, in an adequately

nourished individual If deficiencies are present,

supplementation to normal

physiology levels can improve 40


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M any functions :Essential constituents of all cells andimportant for: bone density, enzyme function,

muscle contraction, oxygen transport, insulinregulation, fluid, and acid -base balance, andA TP composition

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A mong 15 microminerals, only 5(zinc, chromium, copper, selenium,and iron ) have been shown to beaffected or potentially beneficialfor exercise training orperformance

S upplementation above normallevels (without deficiencies ) doesnot increase exercise performance

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Include calcium, chlorine, magnesium,phosphorus, potassium, sodium andsulfur

S upplementation of C a and Mg does notincrease exercise performance

Phosphate loading (for several days

before the event ) may improveperformance by delaying the onset of anaerobic metabolism effects

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Exercisers should ingest the RD A / A Iamounts and only those amounts, unlesswith deficiency .

For those who strictly limiting theircaloric intake, a generic vitamin -mineral,

one -a -day pill can be recommended .

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RDA =Recommended Dietary Allowance /AI =Adequate Intake


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F ive goals are:1. Ensure adequate fuel supplies in the

pre -event time span2. Ensure adequate fuel supplies during

the event, regardless of its duration3. Facilitate temperature regulation by

preventing dehydration4 . A chieve the desired weightclassification while maintaining fuel andwater supplies

5. A void gastrointestinal discomfort during 45


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Depending on the event, During a period of hours or

days before competition Most manipulation focuses on

C HO consumption

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Or glycogen supercompensation A process of nutritional modification that

results in an additional storage of glycogen in muscle fiber up to 3 to 4times the normal levels

Is beneficial for individuals competing in

endurance events of at least 60-90 minutes at 65-85% maximal oxygenconsumption ( VO 2max )

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C lassic CHO-L oading Technique Hard exercise do deplete muscle

glycogen stores 1 week before thecompetitive event, followed by 3 days of hard exercise (almost no C HO,< 5%) and3 days of rest (eating exclusively C HO,

80-90%) High -fat, high -protein after the depletion

phase: risk of high blood lipid levels,

ketosis, feeling stiff and heavy 48


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Individual increases thepercentage of C HO ingestedfrom 50% to 70% while graduallytapering training the weekbefore competition

Is safe and effective

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S hort supramximal exercise bout

followed by approximately 90% C HO ingested for 24 hours toachieve glycogen super -compensation

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C ombines one day of C HO -loading with fat loading

Does not seem to work

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Involve the meals timing and nutrientscontent

W hat? A 200-500 kcal light meal composed

primarily of LGI C HO accompanied byfluids is recommended

W hen? 3- 4 hours before competition but may be

ingested closer to the event if tolerated

With option of a last-minute snack 52


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C HO beverages ingested in smallamounts (200- 400 mL ) at 15-30-

minute intervals prevent declineglucose and prevent fatigue Beverages containing 4 -8% of mixed

C HO HGI foods are best for ingestion

during exercise

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Important to preservethermoregulation and avoiding both

dehydration and dilutionalhyponatremia Develop a customized fluid

replacement do prevent dehydration Goal: body weight loss of less than

2% during activity .

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A thletics view nutrition as a partner withexercise to achieve goals of successfulcompetition

Unfortunately, in some circumstances,exercise and sport participation

constitute a risk factor for disorderedeating

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DefinitionDisturbances of eating habits or weight-control behavior that can result in

significant impairment of physical healthor psychosocial functioning

C ategoriesA norexia Nervosa( A N)Bulimia Nervosa(BN)Eating Disorders Not O therwiseSpecified(EDN O S)A

norexiaA

thletica( AA

) 56


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A lthough technical differences

A ll Eating Disorders involve :A restriction of food intakeOr a purging of food ingested in abingeA desire for more and more weightlossA nd a denial of having a problem

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ED characterized by

marked self -inducedweight loss accompaniedby reproductive hormonal

changes and an intensefear of fatness D iagnostic criteria

x R efusal to maintain body

weight above normal x Intense fear weight gainx Severe body dissatisfactionx Endocrine changes

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ED marked by an unrealisticappraisal of body weight and /or shape that is manifested byalternating bingeing andpurging behavior

D iagnostic criteria : episodes of binge eating,purging by self -induced vomiting, use of diuretics or laxatives, vigorous exercise, andstrict food restrictionn or fasting, severe

body dissatisfaction 59


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ED characterized by a food intake lessthan that required to support the trainingregimen and by a body weight less than95% of normal .

CriteriaFear of weight gain although lean

Restricted calorie intakeExcessive or compulsive exercise above normaltraining needsMenstrual dysfunction

Gastrointestinal complaints 60


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C onditions of ED that do not meet thecomplete criteria for A N and BN

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S pecific causes are unknown S eries of risk factors

1 . D ieting at an early age2. Unsupervised dieting 3. Lack of acceptance of pubertal changes 4. Early sport-specific training 5. A large increase in training volume

accompanied by significant weight loss 6. Traumatic events

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Personnel working with active individuals S hould be aware of situations that might

trigger an eating disorder A void practices that increase the risk Identify problems at an early state, and

facilitate appropriate therapy Effective and long -lasting treatment for

ED is some form of psychotherapy orcounseling, coupled with carefulattention to medical and nutritional

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THE ENDTHE END

7 Nutrition for Fitness and Athletics

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