Athletes_ppt

8/9/2019 Athletes_ppt

http://slidepdf.com/reader/full/athletesppt 1/55

NUTRITION FORATHLETES



Physiology Physiology of of exerciseexercise

▪▪ Exercise prescription depends on :Exercise prescription depends on :

1- type & duration of exercise.1- type & duration of exercise.

2- frequency of training.2- frequency of training.

3- intensity of work effort of training.3- intensity of work effort of training.

4- appropriate nutrition &hydration.4- appropriate nutrition &hydration.



▪▪ Exercise training session should consist of:Exercise training session should consist of:

1-warm up (5 mins).1-warm up (5 mins).

2-training (20 to 60 mins).2-training (20 to 60 mins).

3-cool down (5 mins).3-cool down (5 mins).

▪▪ Responses to acute exercise:Responses to acute exercise:1-increase heart rate.1-increase heart rate.

2-increase SBP.2-increase SBP.

3-increase rate & depth of respiration.3-increase rate & depth of respiration.

4-muscle tiredness during recovery from exercise.4-muscle tiredness during recovery from exercise.



▪▪ Outcomes of regular resistive exercise:Outcomes of regular resistive exercise:

1-increase lean body mass.1-increase lean body mass.2-improve muscle strenght & endurance.2-improve muscle strenght & endurance.

3-reduce ambulatory time to complete walking task.3-reduce ambulatory time to complete walking task.

▪▪ Exercise for aerobic fitness:Exercise for aerobic fitness:

1-use large muscle groups.1-use large muscle groups.

2-use rhythmic exercises (15 to 60 mins).2-use rhythmic exercises (15 to 60 mins).

3-including (walking,cycling,dancing,skating).3-including (walking,cycling,dancing,skating).



▪▪ Outcomes of regular aerobic training:Outcomes of regular aerobic training:

1-reduce resting heart rate.1-reduce resting heart rate.

2-increase myocardial efficiency.2-increase myocardial efficiency.3-increase capillary density in muscles.3-increase capillary density in muscles.

4-increase physical work capacity.4-increase physical work capacity.

5-improve serum lipid levels.5-improve serum lipid levels.

▪▪ Anaerobic training to improve anaerobic Anaerobic training to improve anaerobic

power: power:

-- training at high intensities for intervals less thantraining at high intensities for intervals less than1 min. to improve non oxidative glycolysis.1 min. to improve non oxidative glycolysis.



▪▪ Energy systems for exercise:Energy systems for exercise:

--these systems produce ATP for the exercising musclethese systems produce ATP for the exercising muscle..

--At the beginning of any physical activity ATP isAt the beginning of any physical activity ATP is

produced anaerobically , when the exercise continue atproduced anaerobically , when the exercise continue atmoderate intensity for a prolonged period ,the aerobicmoderate intensity for a prolonged period ,the aerobic

pathway will become the dominant pathway for the fuelpathway will become the dominant pathway for the fuel..

1.ATP (2-3 sec.):1.ATP (2-3 sec.):- stored in the muscle & liver.- stored in the muscle & liver.

- used for quick energy.- used for quick energy.

- Nerve impulses trigger breakdown of ATP into ADP.- Nerve impulses trigger breakdown of ATP into ADP.



2.ATP-CP Energy System (8-10 sec.):2.ATP-CP Energy System (8-10 sec.):

- Rebuilt of ATP is a must for contractions to- Rebuilt of ATP is a must for contractions tocontinue.continue.

- comes from the splitting of CP .- comes from the splitting of CP .

33.. Anaerobic Energy System (2-3 mins Anaerobic Energy System (2-3 mins ): ):

--this system provides ATP when ATP-CP is depletedthis system provides ATP when ATP-CP is depleted..

--the process to produce ATP is not as fast as ATP-the process to produce ATP is not as fast as ATP-

CP, which makes muscle contraction slowerCP, which makes muscle contraction slower..

- under anaerobic conditions,the end product of - under anaerobic conditions,the end product of glycolysis is lactic acid,leading to muscles fatigue.glycolysis is lactic acid,leading to muscles fatigue.



- Anaerobic Glycolysis is less efficient in producingAnaerobic Glycolysis is less efficient in producing

ATP than Aerobic Glycolysis, BUT it gives largeATP than Aerobic Glycolysis, BUT it gives largeamount of energy lasting for few mins.amount of energy lasting for few mins.

44.. Aerobic Energy System (more than 3 Aerobic Energy System (more than 3

minsmins ): ):

--O2 enters the system, stopping the breakdown of O2 enters the system, stopping the breakdown of glycogen to lactic acidglycogen to lactic acid..

--

glycogen breaks down into: ATP + CO2 + H2Oglycogen breaks down into: ATP + CO2 + H2O

--CO2 is expelled by the lungsCO2 is expelled by the lungs..

--H2O is used in the muscleH2O is used in the muscle..



▪▪ Fueling the Energy Systems depends on :Fueling the Energy Systems depends on :

11--the intensity and duration of the exercisethe intensity and duration of the exercise..22--Nutrional status of exerciserNutrional status of exerciser..

33-- The exercise fitness status The exercise fitness status..

11--the intensity and durationthe intensity and duration::

a - intensity a - intensity ::

▪▪ Lower intensity :Lower intensity :

- Fat is a great fuel for endurance events such as- Fat is a great fuel for endurance events such asmarathons and ultra marathons.marathons and ultra marathons.

- Hours or days.- Hours or days.



▪▪Moderate to high intensity Moderate to high intensity ::

- carbohydrate as the main nutrient fueling- carbohydrate as the main nutrient fuelingexercise such as sprints.exercise such as sprints.

- Limited 2 hours.- Limited 2 hours.

b- duration :b- duration :

- Duration of a training session determines the- Duration of a training session determines thesubstrate usedsubstrate used

- The longer the time spent exercising the greater- The longer the time spent exercising the greater

the contribution of fat as the fuel.the contribution of fat as the fuel.



▪▪ Factors determining Using fat for fuel:Factors determining Using fat for fuel:

- Fat is slow to digest.- Fat is slow to digest.

- Converting stored fat into energy takes time.- Converting stored fat into energy takes time.- Converting stored fat into energy takes a great deal of - Converting stored fat into energy takes a great deal of oxygen.oxygen.

2- Nutrional status of exerciser 2- Nutrional status of exerciser ::

- Protein, fat and carbohydrates are all possible sources- Protein, fat and carbohydrates are all possible sourcesof fuel for muscle contraction.of fuel for muscle contraction.

- Protein isn’t an ideal source of fuel for exercise.- Protein isn’t an ideal source of fuel for exercise.

- There isn’t enough available to repair and rebuild body- There isn’t enough available to repair and rebuild bodytissues.tissues.

- Protein used for energy only if there is no adequate- Protein used for energy only if there is no adequatesupplies of CHO,fats or when excess protein is ingested.supplies of CHO,fats or when excess protein is ingested.



3- The exerciser fitness status :3- The exerciser fitness status :

1. improving cardiovascular systems involved in1. improving cardiovascular systems involved inoxygen delivery.oxygen delivery.

2. Increases number of muscle mitochondria.2. Increases number of muscle mitochondria.

3. increase capacity for fatty acid metabolism.3. increase capacity for fatty acid metabolism.

4. enhances ability of muscle to oxidize all fuels.4. enhances ability of muscle to oxidize all fuels.



Nutritional requirements for Nutritional requirements for

athletesathletes

1-Carbohydrates :1-Carbohydrates :

- Carbohydrates are the primary fuel source.- Carbohydrates are the primary fuel source.

- Carbohydrates are the primary glucose source.- Carbohydrates are the primary glucose source.

- Complex carbohydrates should be eaten more- Complex carbohydrates should be eaten more

than simple carbohydrates .than simple carbohydrates .

- Carbohydrates should be eaten before, during and- Carbohydrates should be eaten before, during andafter exercise.after exercise.



11..Pre-exercising mealPre-exercising meal::

--High CHO, low fat, easily digestedHigh CHO, low fat, easily digested..

-- The meal should be eaten 3-4 hours before an The meal should be eaten 3-4 hours before an

eventevent..

-- The aim of the pre- exercise meal is The aim of the pre- exercise meal is::

a- maintain optimum blood glucose levels for thea- maintain optimum blood glucose levels for theexercising muscles.exercising muscles.

b- improve performanceb- improve performance..

c- fulfill liver glycogen stores to be ready whenc- fulfill liver glycogen stores to be ready when

recalled during prolonged training & highrecalled during prolonged training & highintensity exerciseintensity exercise..

d- Appetite controld- Appetite control..



22..Carbohydrates during exerciseCarbohydrates during exercise::- maintains blood glucose levels.- maintains blood glucose levels.

- improves endurance and performance.- improves endurance and performance.- e.g. high energy fluids, of rate about- e.g. high energy fluids, of rate about 25-30% g/30min.25-30% g/30min.

-- Fatigue is not prevented by CHO feeding it is only delayed.Fatigue is not prevented by CHO feeding it is only delayed.

33..Post-exercise mealsPost-exercise meals::

- should be within 30 minutes after exercise.- should be within 30 minutes after exercise.- restore muscle glycogen.- restore muscle glycogen.

- regulate insulin-glucose response and help recovery.- regulate insulin-glucose response and help recovery.

▪▪ N.B.N.B.- one exception is athletes who are weight training for- one exception is athletes who are weight training for

muscle & strength building effects.muscle & strength building effects.



--they should wait an hour after exercising before theythey should wait an hour after exercising before they

eat to avoid interference with the growth hormoneeat to avoid interference with the growth hormone

elevating effects of intense exerciseelevating effects of intense exercise..

--CHO intake range from 5-7 g/kg/day for generalCHO intake range from 5-7 g/kg/day for generaltrainingtraining&&

7-107-10g/kg/day for heavy trainingg/kg/day for heavy training..

22..ProteinProtein::--Protein is essential for growth and recoveryProtein is essential for growth and recovery..

- branched chain amino acids are required to spare- branched chain amino acids are required to spare

muscle break down during exercise.muscle break down during exercise.

--Glutamic acid and Glutamine are important aminoGlutamic acid and Glutamine are important aminoacid for growth of muscle tissueacid for growth of muscle tissue..

--collagen-connective tissue makes up onecollagen-connective tissue makes up one

third of total body protein content making itthird of total body protein content making it

one of most important proteins in the bodyone of most important proteins in the body..



3. Fat :3. Fat :

- It is the most concentrated source of energy which- It is the most concentrated source of energy whichprovides 9 kcal/g.provides 9 kcal/g.

- Essential fatty acid is required for growth, recovery- Essential fatty acid is required for growth, recoveryand over all health.and over all health.

- Fatty acids are important source of energy specially- Fatty acids are important source of energy speciallyfor endurance athletes- longer aerobic exercise-for endurance athletes- longer aerobic exercise-

- Intake of saturated fats and cholesterol must be kept- Intake of saturated fats and cholesterol must be kept

low to avoid development of coronary heart diseases.low to avoid development of coronary heart diseases.- Daily intake of fat metabolizing vitamins & mineral- Daily intake of fat metabolizing vitamins & mineral

cofactors is essential for efficient fat metabolism.cofactors is essential for efficient fat metabolism.

▪▪ N.BN.B ::--athletes should consume 20-30 % of their dailyathletes should consume 20-30 % of their daily

calories from fat.calories from fat.-severe fat restriction(15 % of energy intake)-severe fat restriction(15 % of energy intake)

limits performance and promotes fatigue.limits performance and promotes fatigue.



MINERALSMINERALS

1-1- Iron :Iron :

- essential for athletic performance- essential for athletic performance..-- One of its major functions: carry O2 to & CO2 awayOne of its major functions: carry O2 to & CO2 awayfrom all the cells in bodyfrom all the cells in body..

- the brain relies on oxygen transport,, without enough- the brain relies on oxygen transport,, without enough

iron you will find it hard to concentrate and feel tirediron you will find it hard to concentrate and feel tiredand irritableand irritable..

- needed to maintain a healthy immune system.- needed to maintain a healthy immune system.

-- vital component of the cytochrome enzymesvital component of the cytochrome enzymes

involved in the production of ATP.involved in the production of ATP.



▪▪ Risk factors of developing iron deficiency Risk factors of developing iron deficiency in athletes :in athletes :

1- Inadequate supply of dietary iron.1- Inadequate supply of dietary iron.

2- Female athlete with heavy menstrual losses.2- Female athlete with heavy menstrual losses.

3- Increased demands for iron (Hard training3- Increased demands for iron (Hard trainingstimulates an increase in RBCs and blood vesselstimulates an increase in RBCs and blood vessel

production,and increases the demand for iron).production,and increases the demand for iron).4- High iron loss (through injury, in endurance4- High iron loss (through injury, in endurance

athletes, ‘foot strike’ damage to red blood cells inathletes, ‘foot strike’ damage to red blood cells inthe feet due to running on hard surfaces withthe feet due to running on hard surfaces withpoor quality shoes leads to iron loss).poor quality shoes leads to iron loss).

5- Those training heavily in hot climates with heavy5- Those training heavily in hot climates with heavysweating (because iron is lost in sweat).sweating (because iron is lost in sweat).



2- Calcium :2- Calcium :- In 1997 The American College of sports medicine- In 1997 The American College of sports medicine

identified (identified (FEMALE AHLETE TRAIDFEMALE AHLETE TRAID ) as a) as a

combination of:combination of:1)Low energy availability (1)Low energy availability (eating disorderseating disorders).).

2)Menstrual irregularities (2)Menstrual irregularities (amenorrheaamenorrhea).).

3)Weak bones (increased risk of 3)Weak bones (increased risk of stress fracturesstress fractures andand osteoporosisosteoporosis))

-- OsteoporosisOsteoporosis : is a major health concern especially: is a major health concern especiallyforfor

women therefore, it is important that youngwomen therefore, it is important that youngwomenwomen

consume calcium throughout the peak boneconsume calcium throughout the peak bonemass years and throughout early adulthoodmass years and throughout early adulthood

because of the peak rate of bone massbecause of the peak rate of bone mass

accumulation is between the agesaccumulation is between the ages

of 14-24 years.of 14-24 years.

http://sportsmedicine.about.com/cs/eatingdisorders1/a/aa110600a.htm


http://adam.about.com/encyclopedia/infectiousdiseases/Secondary-amenorrhea.htm


http://sportsmedicine.about.com/cs/leg_injuries/a/leg7.htm


http://sportsmedicine.about.com/od/women/a/osteoporosis.htm








▪▪ Athletic amenorrhea : Athletic amenorrhea :

- sometimes called exercise- sometimes called exercise--associated amenorrhea.associated amenorrhea.

- occurs when a woman doesn't have a regular period.- occurs when a woman doesn't have a regular period.

▪▪ Causes :Causes :

1- she exercises too much :1- she exercises too much :

- excessive exercise is an energy drain that may lead to- excessive exercise is an energy drain that may lead to

a hypothalamic dysfunction.a hypothalamic dysfunction.2- eats too few calories :2- eats too few calories :

- If a woman has too little body fat the ovaries stop- If a woman has too little body fat the ovaries stopproducing estrogen which is necessary to maintainproducing estrogen which is necessary to maintainhealthy bones & the woman stops menstruating.healthy bones & the woman stops menstruating.

3- excess cortisol levels inhibit the release of 3- excess cortisol levels inhibit the release of

gonadotropins.gonadotropins.



▪▪Treating Athletic AmenorrheaTreating Athletic Amenorrhea::

11--estrogen replacement therapyestrogen replacement therapy..

2- decreasing training volume 10-15%.2- decreasing training volume 10-15%.

33--Increasing calorie intake by 10-15%Increasing calorie intake by 10-15%..

44--diet modification to include more calcium,diet modification to include more calcium,vitamin D and magnesiumvitamin D and magnesium..



Antioxidant vitamins Antioxidant vitamins

- exercise can increase oxygen utilization from 10-20 times over- exercise can increase oxygen utilization from 10-20 times over

the resting state.the resting state.

- this greatly increases the generation of free radicals- this greatly increases the generation of free radicals promptingpromptingconcern about enhanced damage to muscles & other tissuesconcern about enhanced damage to muscles & other tissues..

- regular physical exercise enhances the antioxidant defense- regular physical exercise enhances the antioxidant defense

systemsystemprotects against exercise induced free radical damageprotects against exercise induced free radical damage

(it’s an important finding because it shows how smart the body is(it’s an important finding because it shows how smart the body isabout adapting to the demands of exercise).about adapting to the demands of exercise).

- these changes occur slowly over time & appear parallel to other- these changes occur slowly over time & appear parallel to other

adaptations to exerciseadaptations to exercise..

..



- intense exercise in untrained individuals overwhelms- intense exercise in untrained individuals overwhelms

defensesdefensesincreased free radical damage.increased free radical damage.

- Muscle contain complex endogenous cellular defense- Muscle contain complex endogenous cellular defensemechanism:mechanism:

1- enzymatic antioxidants includes :1- enzymatic antioxidants includes :

- catalase, superoxide dismutase and glutathione- catalase, superoxide dismutase and glutathioneperoxidase.peroxidase.

2- non enzymatic antioxidants includes :2- non enzymatic antioxidants includes :

- vitamin A, E, C, minerals as selenium.- vitamin A, E, C, minerals as selenium.

▪▪ Vitamin C :Vitamin C :

- act as an antioxidant.- act as an antioxidant.

- can regenerate other antioxidants.- can regenerate other antioxidants.

- need for vitamin C is likely increased in those who- need for vitamin C is likely increased in those whoexercise regularly.exercise regularly.



- intake of 100-500 mg seems to be sufficient to- intake of 100-500 mg seems to be sufficient tomeet the needs of the exercising individual.meet the needs of the exercising individual.

- in some studies in which athletes were deficient in- in some studies in which athletes were deficient invit.C, supplementation improved physicalvit.C, supplementation improved physicalperformance, but it doesn’t increase physicalperformance, but it doesn’t increase physicalcapacity in subjects with normal body levels of capacity in subjects with normal body levels of

vit.C.vit.C.

- vitamin C has been shown to induce a lower-- vitamin C has been shown to induce a lower-frequency fatigue (indicates less muscle damage)frequency fatigue (indicates less muscle damage)when compared with those deficient in thewhen compared with those deficient in thevitamin.vitamin.



▪▪ Vitamin E :Vitamin E :

- used widely as supplement by athletes who hope- used widely as supplement by athletes who hopeto improve performance.to improve performance.

- recent research is showing vit E supplementation- recent research is showing vit E supplementationat the level of 200-450 IU/dayat the level of 200-450 IU/day can help tocan help to ::

a- protect against exercise induced oxidativea- protect against exercise induced oxidativeinjury.injury.

b- protect against acute immune responseb- protect against acute immune responsechanges that exercise produces.changes that exercise produces.

- Vitamin E utilizes vitamin C to regenerate itself - Vitamin E utilizes vitamin C to regenerate itself back to the original state (Studies involvingback to the original state (Studies involvingexercise recovery commonly use a cocktailexercise recovery commonly use a cocktailmixture of vitamins C and E).mixture of vitamins C and E).



Other vitaminsOther vitamins

▪▪ B vitamins :B vitamins :

- There is no evidence that supplementing the well- There is no evidence that supplementing the wellnourished athlete with B vitamins will increase thenourished athlete with B vitamins will increase theperformance.performance.

- A deficiency of vitamin B12 could develop in- A deficiency of vitamin B12 could develop invegetarian athlete after several years of strict veganvegetarian athlete after several years of strict vegandiet so vitamin B12 supplementation is needed fordiet so vitamin B12 supplementation is needed forthese individuals.these individuals.

- For athletes who consume low calories diet for a long- For athletes who consume low calories diet for a long

period a B vitamins supplement to meet the RDA mayperiod a B vitamins supplement to meet the RDA maybe appropriate.be appropriate.

- Folic acid should be supplemented to meet RDA for- Folic acid should be supplemented to meet RDA forathletes.athletes.



Fluid needs for athletesFluid needs for athletes

▪▪ Water is the most essential ingredient to a healthy life,itWater is the most essential ingredient to a healthy life,it

has many important functions in the bodyhas many important functions in the body including:including:

a- Transportation of nutrients, elimination of wastea- Transportation of nutrients, elimination of waste

products, facilitating digestion.products, facilitating digestion.

b- Lubricating joints and tissues.b- Lubricating joints and tissues.

c- Temperature regulation through sweating.c- Temperature regulation through sweating.

▪▪ Importance of Water During Exercise :Importance of Water During Exercise :

a- Proper hydration is important during exercise.a- Proper hydration is important during exercise.

b-Adequate fluid intake for athletes is essential forb-Adequate fluid intake for athletes is essential for

comfort, performance and safety.comfort, performance and safety.

c-The longer&more intensely the exercise,the more thec-The longer&more intensely the exercise,the more the

importance to drink the right kind of fluids.importance to drink the right kind of fluids.



▪▪ Fluid balance:Fluid balance:

-fluid lost in the form of sweat-fluid lost in the form of sweatdecrease in plasmadecrease in plasmavolumevolume increase plasma osmolarity (sensed byincrease plasma osmolarity (sensed byvascular pressure receptors and hypothalamicvascular pressure receptors and hypothalamicosmoreceptors)osmoreceptors)increase in vasopressin & renninincrease in vasopressin & rennin(these hormones:angiotensin &aldosterone(these hormones:angiotensin &aldosteroneincreaseincreasewater & sodium retentionwater & sodium retentionprovoke thrist.provoke thrist.

▪▪ Fluid loss:Fluid loss:

- Factors affecting fluid loss in athletes:- Factors affecting fluid loss in athletes:1-High altitude :1-High altitude :

- Increases fluid losses & fluid needs.- Increases fluid losses & fluid needs.

2-Temperature :2-Temperature :

- Heat increases sweating- Heat increases sweating

fluid lossesfluid losses- Cold- Coldincrease fluid losses through respiration.increase fluid losses through respiration.

3-Sweating : increase sweat3-Sweating : increase sweat risk for dehydrationrisk for dehydration..



4-Exercise Duration and Intensity :4-Exercise Duration and Intensity :

- Exercising for hours (endurance sports)- Exercising for hours (endurance sports) need to drink moreneed to drink moreand more frequently to avoid dehydration.and more frequently to avoid dehydration.

▪▪ Fluid needs :Fluid needs : -Daily fluid intake recommendation vary for sedentary-Daily fluid intake recommendation vary for sedentary

individual from 3.7L in males to 2.7 L in female. Whenindividual from 3.7L in males to 2.7 L in female. When

individual compete in warm environment the fluid needsindividual compete in warm environment the fluid needs

increase up to 10 L .increase up to 10 L .

▪▪ Fluid replacement in athletes:Fluid replacement in athletes:

--While specific fluid recommendations aren't possible due toWhile specific fluid recommendations aren't possible due toindividual variability, most athletes can use the followingindividual variability, most athletes can use the followingguidelines as a starting point, and modify their fluid needsguidelines as a starting point, and modify their fluid needs

accordingly.accordingly.



▪▪ hydration for athletes :hydration for athletes :

▪▪ Two simple methods of estimating adequateTwo simple methods of estimating adequate

hydration:hy dration:

1- Monitoring urine volume output and color :1- Monitoring urine volume output and color :

A large amount of light colored, diluted urineA large amount of light colored, diluted urine

probably means you are hydrated; dark colored,probably means you are hydrated; dark colored,

concentrated urine probably means you areconcentrated urine probably means you are

dehydrated.dehydrated.

2- Weighing yourself before and after exercise :2- Weighing yourself before and after exercise :

Any weight lost is likely from fluid, so try to drinkAny weight lost is likely from fluid, so try to drinkenough to replenish those losses. Any weight gainenough to replenish those losses. Any weight gain

could mean you are drinking more than you need.could mean you are drinking more than you need.



▪▪ Hydration Before Exercise :Hydration Before Exercise :

-- Drink about 500 ml, 2-3 hours before exercise .Drink about 500 ml, 2-3 hours before exercise .

- Addition of 250 ml, in warm days.- Addition of 250 ml, in warm days.

▪▪ Hydration During Exercise :Hydration During Exercise :

- Drink 8-10 fl oz every 10-15 min during exercise- Drink 8-10 fl oz every 10-15 min during exercise

- If exercising longer than 90 minutes, drink 8-10 fl oz of - If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink every 15 - 30 minutes.a sports drink every 15 - 30 minutes.

- Fluids should be cool and flavored, contain CHO to- Fluids should be cool and flavored, contain CHO to

enhance performance (not more than 8%) and alsoenhance performance (not more than 8%) and alsosodium chloride to promote rehydration.sodium chloride to promote rehydration.



▪▪ Hydration after exercise :Hydration after exercise :

- Rapid and complete rehydration.Rapid and complete rehydration.- ingestion of adequate amount of fluid (8-16 oz)- ingestion of adequate amount of fluid (8-16 oz)withwith

sodium chloride (80-120 mg per 8 oz).sodium chloride (80-120 mg per 8 oz).

- the replacement drink should contain 6-8% CHO- the replacement drink should contain 6-8% CHO(as glucose ,glucose polymers or fructose).(as glucose ,glucose polymers or fructose).

▪▪ N.BN.B

- Consume a 4:1 ratio of carbohydrate to protein- Consume a 4:1 ratio of carbohydrate to proteinwithin the 2 hours after exercise to replenishwithin the 2 hours after exercise to replenishglycogen stores.glycogen stores.



Ergogenic AidsErgogenic Aids

--Defined asDefined as::--any means of enhancing energy production andany means of enhancing energy production and

utilizationutilization..

--Classified into five categoriesClassified into five categories::

1) mechanical aids: as racing shoes.1) mechanical aids: as racing shoes.

2) psychological aids: as hypnosis.2) psychological aids: as hypnosis.

3) physiologic aids: as blood doping.3) physiologic aids: as blood doping.

4) pharmacologic aids: as anabolic steroid supplements.4) pharmacologic aids: as anabolic steroid supplements.

5) nutritional aids: as creatine supplementation.5) nutritional aids: as creatine supplementation.



▪▪ EEryogenic aids include:ryogenic aids include:

1.Oxygen:1.Oxygen:

At higher altitude where the air contain lessAt higher altitude where the air contain lessoxygen, the body will adapts to the shortage of oxygen, the body will adapts to the shortage of oxygen by increasing the number of RBCs. Whenoxygen by increasing the number of RBCs. Whenthe athletes return to sea level the increasedthe athletes return to sea level the increased

oxygen carrying capacity of the bloodoxygen carrying capacity of the bloodshould enable them to push harder and faster.should enable them to push harder and faster.

22-- Anabolic Steroids Anabolic Steroids::- used to increase muscle mass and strength.- used to increase muscle mass and strength.

- If over-used :- If over-used :a- can cause heart, liver, and immune systema- can cause heart, liver, and immune systemproblems, increase blood cholesterol levels.problems, increase blood cholesterol levels.

b- Oily skin and acne.b- Oily skin and acne.



c- In Females athletes : wider shoulders, more body andc- In Females athletes : wider shoulders, more body andfacial hair,deeper voices, irregular Menstrual cycles.facial hair,deeper voices, irregular Menstrual cycles.

d- In adolescent athletes : growth plates in long bones tod- In adolescent athletes : growth plates in long bones to

close faster than usualclose faster than usual reduced height.reduced height.

3-Growth hormone :3-Growth hormone :- Some athletes use it as it increase muscle mass and is- Some athletes use it as it increase muscle mass and ismore difficult to detect than anabolic steroids.more difficult to detect than anabolic steroids.

- Effects :- Effects :

1.has an anabolic effect on the body.1.has an anabolic effect on the body.2.stimulate utilization of lipids from adipose tissue as an2.stimulate utilization of lipids from adipose tissue as anenergy source and sparing muscle glycogen.energy source and sparing muscle glycogen.

- Side effects:- Side effects: - gigantism in children.- gigantism in children.

- acromegaly in adult- acromegaly in adult

- Testing:- Testing:can be detected in urine, but it is difficult (short half lifecan be detected in urine, but it is difficult (short half life

in blood & low concentration in urine).in blood & low concentration in urine).



4- Alcohol4- Alcohol (depressant drug) :(depressant drug) :

- low doses : induce relaxation, reduce anxiety.- low doses : induce relaxation, reduce anxiety.

- higher doses : reduce co-ordination & delay recovery- higher doses : reduce co-ordination & delay recovery

from training.from training.- banned for athletes.- banned for athletes.

55--B-2 agonistsB-2 agonists::- Like : Salbutamol and Ephderine.- Like : Salbutamol and Ephderine.

- Nowadays they are used predominantly by athletes.- Nowadays they are used predominantly by athletes. - Effects :- Effects :

1-enhance fat loss (via their thermogenic effects).1-enhance fat loss (via their thermogenic effects).

2- strength (via their stimulant effects).2- strength (via their stimulant effects).

6- Amphetamines6- Amphetamines (powerful stimulants) :(powerful stimulants) :- they can increase body temperature and dehydration.- they can increase body temperature and dehydration.



77--Blood Doping and EPOBlood Doping and EPO::- This practice increase red blood cell count- This practice increase red blood cell count

improve performance in sports requiring high levelsimprove performance in sports requiring high levelsof aerobic activity.of aerobic activity.

- Adverse effects:- Adverse effects:

- dangerous practice, risks of infection & heart- dangerous practice, risks of infection & hearttrouble were high.trouble were high.

- In the modern era blood doping has been replaced- In the modern era blood doping has been replacedby the use of the drug Erythropoietin (EPO).by the use of the drug Erythropoietin (EPO).

88--Branched chain amino acids (BCAABranched chain amino acids (BCAA ) : ) :- Leucine, Isoleucine and Valine.- Leucine, Isoleucine and Valine.

- They comprise a large part of muscle tissue and- They comprise a large part of muscle tissue andare frequently recommended to athletes toare frequently recommended to athletes toenhance recovery from training.enhance recovery from training.



99--DiureticsDiuretics::- they are abused by athletes to drop weight quickly.- they are abused by athletes to drop weight quickly.

- natural diuretic :caffeine, vitamin C.- natural diuretic :caffeine, vitamin C.- prescription drugs (more powerful) : as Aldactone- prescription drugs (more powerful) : as Aldactoneand Furosemide, danger to the athlete's health.and Furosemide, danger to the athlete's health.

- number of athletes have died as a result of diuretic- number of athletes have died as a result of diureticuse.use.

1010--CarnitineCarnitine::- Carnitine is used to decrease fat and increase- Carnitine is used to decrease fat and increasemuscle mass.muscle mass.

1111--GinsengGinseng::- Increases endurance, enhances muscle recovery.- Increases endurance, enhances muscle recovery.

- Side effects :diarrhoea, skin rashes, hypertension- Side effects :diarrhoea, skin rashes, hypertensionand sleeplessness.and sleeplessness.



1212--CaffeineCaffeine::- found naturally in coffee,tea ,chocolate.- found naturally in coffee,tea ,chocolate.

- central nervous stimulant ,mild diuretic.- central nervous stimulant ,mild diuretic.- used as a pre-workout stimulant & appetite suppressant.- used as a pre-workout stimulant & appetite suppressant.

- Side effects : anxiety, restlessness, diarrhea, insomnia.- Side effects : anxiety, restlessness, diarrhea, insomnia.

13- Creatine :13- Creatine :

- Increases muscle energy, endurance, strength and lean- Increases muscle energy, endurance, strength and leanmuscle mass.muscle mass.

14- B-blockers :14- B-blockers :- decrease anxiety, have a positive effect on fine motor- decrease anxiety, have a positive effect on fine motor

control, but a negative effect on aerobic capacity.control, but a negative effect on aerobic capacity.



Eating DisordersEating Disorders

▪▪ Eating disorders among athletes are commonEating disorders among athletes are common

with a higher prevalence in those sports wherewith a higher prevalence in those sports wheresize and weight are importantsize and weight are important as:as:

- Ballet, running, swimming, horse riding,- Ballet, running, swimming, horse riding,volleyball & wrestling.volleyball & wrestling.

▪▪ Some athletes change their food intake whileSome athletes change their food intake whileothers just burn many more calories than theyothers just burn many more calories than theyconsume.consume.



▪▪ Types of eating disorders :Types of eating disorders :

1-anorexia nervosa1-anorexia nervosa (it has four specific criteria):(it has four specific criteria):

- intense fear of gaining weight.- intense fear of gaining weight.

- refusal to maintain body weight, even though they are- refusal to maintain body weight, even though they areunderweight for age and height.underweight for age and height.

- distorted body image, feels fat when really extremely thin.- distorted body image, feels fat when really extremely thin.

- absence of at least three consecutive menstrual cycles.- absence of at least three consecutive menstrual cycles.



▪▪ Physical symptoms:Physical symptoms:

11. Amenorrhea, menstrual dysfunction.. Amenorrhea, menstrual dysfunction.

2.Impaired immune response.2.Impaired immune response.

3.Anemia, dehydration, bradycardia,hypothermiaa.3.Anemia, dehydration, bradycardia,hypothermiaa.

4.GIT problems (decreased peristalsis, diarrhea,4.GIT problems (decreased peristalsis, diarrhea,atrophy).atrophy).

5. PEM ,BMR slows.5. PEM ,BMR slows.

▪▪ Pyschological symptoms:Pyschological symptoms:

- anxiety, restlessness, insomnia, depression, social- anxiety, restlessness, insomnia, depression, social

withdrawal.withdrawal.



2-Bulimia :2-Bulimia :

▪▪ A cycle of binging on food and then purging the food fromA cycle of binging on food and then purging the food from

the system.the system.

▪▪ Diagnostic criteria:Diagnostic criteria:

1. Recurrent episodes of binging at least twice/week for three1. Recurrent episodes of binging at least twice/week for three

months.months.2. a lack of control during binges.2. a lack of control during binges.

3. Uses one or more of the following methods to purge: self-3. Uses one or more of the following methods to purge: self-induced vomiting, laxatives, diuretics, excessive exercise.induced vomiting, laxatives, diuretics, excessive exercise.

4. Overly concerned with body weight.4. Overly concerned with body weight.



▪▪ Physical symptoms:Physical symptoms:

1.electrolytes abnormalities, muscle cramps.1.electrolytes abnormalities, muscle cramps.

2. edema, GIT problems.2. edema, GIT problems.3.dental & gum problems.3.dental & gum problems.

4. loss of weight despite eating large amounts.4. loss of weight despite eating large amounts.

5. menstrual irregularities.5. menstrual irregularities.

▪▪ pyschological symptoms: pyschological symptoms:

- binge eating, depression, excessive exercise.- binge eating, depression, excessive exercise.



3- anorexia athletica :3- anorexia athletica :

- Diagnostic criteria:- Diagnostic criteria:

1.Weight loss is more than 5% of expected body1.Weight loss is more than 5% of expected bodyweight.weight.

2.Excessive fear of becoming obese, distorted2.Excessive fear of becoming obese, distortedbody image.body image.

2.Restriction of food (<1,200 kcal/day).2.Restriction of food (<1,200 kcal/day).3.Menstrual dysfunction(1ry ,2ry amenorrhea,3.Menstrual dysfunction(1ry ,2ry amenorrhea,oligomenorrhea).oligomenorrhea).

4.Compulsive exercise.4.Compulsive exercise.



▪▪ Risk factors for development of eatingRisk factors for development of eatingdisorders:disorders:

1.pressure from influential ppl (coaches or parents) to1.pressure from influential ppl (coaches or parents) tolose weight to improve performance.lose weight to improve performance.

2-over involvement in sports, with limited other social2-over involvement in sports, with limited other socialactivities.activities.

3.poor performance.3.poor performance.

4. training even in sick or injured.4. training even in sick or injured.

5. personality factors as; perfectionism, high self 5. personality factors as; perfectionism, high self expectation.expectation.



▪▪ Treatment :Treatment :

- The most critical thing about treating eating- The most critical thing about treating eatingdisorders is to recognize & address the problem asdisorders is to recognize & address the problem assoon as possible.soon as possible.- It can do a lot of damage to body & mind if left- It can do a lot of damage to body & mind if leftuntreated as they don’t go better by themselves.untreated as they don’t go better by themselves.

▪▪ Lines of treatment :Lines of treatment :

1.Psychological counseling (family, individual).1.Psychological counseling (family, individual).

2.medical (weight stabilization, re-feeding, health2.medical (weight stabilization, re-feeding, healthstatus).status).

3.Nutrition intervention3.Nutrition intervention

- improve, well-balanced diet.- improve, well-balanced diet.

- Increase food calories gradually.- Increase food calories gradually.

- Small, frequent feedings.- Small, frequent feedings.

- Multivitamins.- Multivitamins.



Nutrition for travelling athletesNutrition for travelling athletes

▪▪ Overview :Overview :

- In the modern world of sports many athletes, both- In the modern world of sports many athletes, bothrecreational and elite, travel frequently to trainingrecreational and elite, travel frequently to trainingcamps or competitions.camps or competitions.

- Regardless of whether travelling by car, bus, or- Regardless of whether travelling by car, bus, orplane (domestically or internationally), travel hasplane (domestically or internationally), travel hasa tendency to disrupt normal eating patterns.a tendency to disrupt normal eating patterns.

- This can easily result in suboptimal nutrition,- This can easily result in suboptimal nutrition,which in turn can affect training or competitionwhich in turn can affect training or competitionperformance.performance.



▪▪ Travel related challenges :Travel related challenges :

-Depending on the mode and distance of travel,-Depending on the mode and distance of travel,

the challenges that may interfere with healthythe challenges that may interfere with healthyeatingeating include:include:

1-Altered and irregular meal times.1-Altered and irregular meal times.

2-Encountering unfamiliar food.2-Encountering unfamiliar food.

3-Unavailability of some favorite foods and fluids.3-Unavailability of some favorite foods and fluids.

4-Limited availability of healthy foods and4-Limited availability of healthy foods andbeverages.beverages.

5-Food and water safety issues.5-Food and water safety issues.

6-Altered environmental conditions (e.g. heat, cold,6-Altered environmental conditions (e.g. heat, cold,altitude).altitude).

7-Jetlag resulting from long-haul travel.7-Jetlag resulting from long-haul travel.

▪ Potential effects on diet may includePotential effects on diet may include :



▪▪ Potential effects on diet may include :Potential effects on diet may include :

1- reduced carbohydrate and increased fat intake.1- reduced carbohydrate and increased fat intake.

2- inadequate intake of fibers, essential vitamins2- inadequate intake of fibers, essential vitamins

&minerals.&minerals.3- dehydration3- dehydration..

▪▪ How to overcome these problems :How to overcome these problems :

a- Beforea- Before travelling overseas we have to :travelling overseas we have to :-research the destination country with regard to-research the destination country with regard toclimate. -food availability, food & water safety.climate. -food availability, food & water safety.

b- Whileb- While travelling :travelling :

-be wise to stick to their usual training diet.-be wise to stick to their usual training diet.-bring along suitable foods and fluids.-bring along suitable foods and fluids.

-perishable travel foods as: sandwiches, cheese,-perishable travel foods as: sandwiches, cheese,meat, and milk should be stored at their safemeat, and milk should be stored at their safe

temperature.temperature.

to avoid food poisoning keep cold foods cold and hotto avoid food poisoning keep cold foods cold and hot



- to avoid food poisoning, keep cold foods cold and hot- to avoid food poisoning, keep cold foods cold and hot

foods hot.foods hot.

- Portable travel food and fluid ideas:- Portable travel food and fluid ideas:

-fresh fruit, raw veggies,, trail mix with dried fruit and-fresh fruit, raw veggies,, trail mix with dried fruit anddry cereal, cheese and crackers.dry cereal, cheese and crackers.

-yogurt, milk, chocolate milk, unsweetened juices.-yogurt, milk, chocolate milk, unsweetened juices.

▪▪ Nutritional tips to prevent dehydration,Nutritional tips to prevent dehydration,digestive problems and to counter jet lag:digestive problems and to counter jet lag:

a- Athletes should carry a water bottle and sip fluidsa- Athletes should carry a water bottle and sip fluidsfrequently.frequently.

b- Airline travel is especially dehydrating.b- Airline travel is especially dehydrating.

c- Well-hydrated athletes reach for at least 1 cup (250c- Well-hydrated athletes reach for at least 1 cup (250mL) of fluid for every hour of air travel.mL) of fluid for every hour of air travel.



▪▪ Overcoming jet lag:Overcoming jet lag:

a- consume a high carbohydrate diet prior toa- consume a high carbohydrate diet prior to

departure to build extra glycogen (energy) anddeparture to build extra glycogen (energy) andfluid stores.fluid stores.

b- Limit pop, coffee, tea, and alcohol.b- Limit pop, coffee, tea, and alcohol.

c- Pack extra calories with nutritious portablec- Pack extra calories with nutritious portable

snacks.snacks.d- Set your watch to the destination time upond- Set your watch to the destination time upontake off.take off.

e- Allow 1–3 days to adjust for every time zonee- Allow 1–3 days to adjust for every time zone

crossed.crossed.



THANK THANK YOUYOU

Athletes_ppt

Documents

Transcript of Athletes_ppt