SPORTS NUTRITIONSPORTS NUTRITION

Abigail Brendum, ATC

Nutrition BasicsNutrition Basics

Very important for someone who is Very important for someone who is training as well as regular everyday training as well as regular everyday livingliving

Proper nutrition :Proper nutrition :– Reduces likelihood of injuryReduces likelihood of injury– Increases strength, flexibility etc.Increases strength, flexibility etc.– Provides energy (caloric) to the bodyProvides energy (caloric) to the body

Nutrition BasicsNutrition BasicsThree Major Roles of Nutrients:Three Major Roles of Nutrients:– Grow, repair and maintain body cellsGrow, repair and maintain body cells– Regulate body processesRegulate body processes– Supply energy for cellsSupply energy for cellsSix Major Categories of Nutrients:Six Major Categories of Nutrients:– CarbohydratesCarbohydrates– FatsFats– ProteinsProteins– WaterWater– Minerals Minerals – VitaminsVitamins

NutrientsNutrients

Carbohydrates, proteins and fats are Carbohydrates, proteins and fats are considered macronutrientsconsidered macronutrients

As water, vitamins and minerals are As water, vitamins and minerals are considered micronutrientsconsidered micronutrients

CarbohydratesCarbohydrates

Most efficient source of energyMost efficient source of energy

55% of daily intake55% of daily intake

Simple or Complex CarbohydratesSimple or Complex Carbohydrates

Simple is easier to digest and contain Simple is easier to digest and contain less vitamins and mineralsless vitamins and minerals

Complex Carbohydrates take longer Complex Carbohydrates take longer to digest and contain many vitamins to digest and contain many vitamins and mineralsand minerals

FatsFats

Concentrated with energyConcentrated with energy

Primary source of energyPrimary source of energy

““Other” food groupOther” food group

Less than 25% of daily intake should Less than 25% of daily intake should be fatbe fat

ProteinProtein

Proteins help with:Proteins help with:– Growth and maintenance of body cellsGrowth and maintenance of body cells– Need to make enzymes, hormones and Need to make enzymes, hormones and

antibodiesantibodies

Intake should be about 15% each Intake should be about 15% each dayday

VitaminsVitamins

Critical role in tissue repair and Critical role in tissue repair and healinghealing

Two categoriesTwo categories– Fat soluble vitaminsFat soluble vitamins– Water soluble vitaminsWater soluble vitamins

Fat Soluble VitaminsFat Soluble Vitamins

Dissolved in fats and stored in the Dissolved in fats and stored in the bodybody

Vitamins A,E,D and KVitamins A,E,D and K

Extra amounts of these vitamins will Extra amounts of these vitamins will be eliminates via urinebe eliminates via urine

Vitamins A, E, D & KVitamins A, E, D & KVitamin AVitamin A -Maintain skin-Maintain skin

-Bone/tooth -Bone/tooth developmentdevelopment

-Vision-Vision

-Liver-Liver

-Milk-Milk

Yellow fruitsYellow fruits

Night blindnessNight blindness

Dry SkinDry Skin

Growth failureGrowth failure

HeadachesHeadaches

NauseaNausea

Loss of hairLoss of hair

Dry skinDry skin

Vitamin DVitamin D Normal bone Normal bone growthgrowth

SunlightSunlight

EggEgg

FishFish

Liver oilsLiver oils

Rickets Rickets Appetite lossAppetite loss

Weight LossWeight Loss

Failure to growFailure to grow

Vitamin EVitamin E Protects cell Protects cell membranesmembranes

Vegetable oilVegetable oil

Whole grainsWhole grainsBreakage of Breakage of RBC= AnemiaRBC= Anemia

NauseaNausea

DiarrheaDiarrhea

Vitamin KVitamin K Production of Production of blood clotting blood clotting substancessubstances

Green Leafy Green Leafy vegetablesvegetables

Increased Increased bleeding timebleeding time

Water Soluble VitaminsWater Soluble Vitamins

Dissolved in watery solutions and are Dissolved in watery solutions and are not storednot stored

Vitamin C, B-Complex Vitamins, Vitamin C, B-Complex Vitamins, Niacin, B6 , Foliate, Thiamin etc…Niacin, B6 , Foliate, Thiamin etc…

Vitamin CVitamin C -Formation of -Formation of connective connective tissuetissue

-Immune -Immune functionfunction

Fruits and Fruits and VeggiesVeggies

ScurvyScurvy

Swollen jointsSwollen joints

Bleeding GumsBleeding Gums

FatigueFatigue

Kidney stonesKidney stones

DiarrheaDiarrhea

FoliateFoliate Production of Production of genetic materialgenetic material

Wheat germWheat germ

LiverLiver

YeastYeast

Fruits/veggiesFruits/veggies

AnemiaAnemia

B12B12 Maintains CNSMaintains CNS

Production of Production of genetic materialgenetic material

Foods of animal Foods of animal originorigin

Neuro problemsNeuro problems

AnemiaAnemia

RiboflavinRiboflavin Extracts energy Extracts energy from CHO, from CHO, proteins and proteins and fatsfats

MilkMilk

LiverLiver

Bread/CerealsBread/Cereals

Dry skinDry skin

Cracked lipsCracked lips

ThiaminThiamin Needed for Needed for release of release of energy from energy from CHO, proteins CHO, proteins etcetc

Cereal productsCereal products

PorkPork

PeasPeas

Lack of energyLack of energy

Nerve ProblemsNerve Problems

MineralsMinerals

More than 20 mineralsMore than 20 minerals

Help:Help:– Form strong bonesForm strong bones– Generate energyGenerate energy– Activating enzymesActivating enzymes– Maintain water balanceMaintain water balance

Examples:Examples:– Calcium, Iron, Zinc, Copper etc…Calcium, Iron, Zinc, Copper etc…

WaterWater

60% of body weight is water60% of body weight is water

Needed for energy productionNeeded for energy production

Need 10 glasses of water a dayNeed 10 glasses of water a day

Food PyramidFood Pyramid

Many different typesMany different types

Break down of the amount of Break down of the amount of nutrients each person should have a nutrients each person should have a dayday

New pyramid has oils added into itNew pyramid has oils added into it

Dietary SupplementsDietary Supplements

Different types of supplementsDifferent types of supplements– VitaminVitamin– MineralMineral– ProteinProtein– CreatineCreatine– Herb Herb – Glucose supplementsGlucose supplements

Vitamin SupplementsVitamin Supplements

Many believe a large dose of Many believe a large dose of vitamins will boost performancevitamins will boost performance

What your body doesn’t use, it loses What your body doesn’t use, it loses it via urineit via urine

But if you believe the supplement is But if you believe the supplement is working, then you may convince your working, then you may convince your body it doesbody it does

Mineral SupplementsMineral SupplementsMay take these for medical purposesMay take these for medical purposesCalcium Supplements:Calcium Supplements:– Taken to prevent osteoporosis or decline Taken to prevent osteoporosis or decline

the process of osteoporosisthe process of osteoporosis– Or if you are lactose intolerantOr if you are lactose intolerant

Iron SupplementsIron Supplements– Used for people that have an iron Used for people that have an iron

deficiencydeficiency– Help prevent anemiaHelp prevent anemia

Protein SupplementsProtein Supplements

More protein, the stronger you More protein, the stronger you get..WRONG!get..WRONG!

Long term effects of constant Long term effects of constant overloading of proteinoverloading of protein kidneys kidneys issuesissues

Creatine SupplementsCreatine SupplementsNaturally occurs in the bodyNaturally occurs in the bodyUsed in the first seconds of a workout (ATP-CP)Used in the first seconds of a workout (ATP-CP)ProsPros– Increase intensity of workoutIncrease intensity of workout– Prolonging maximal effortProlonging maximal effort– Improving exercise recoveryImproving exercise recovery

ConsCons– Weight gainWeight gain– Muscle crampingMuscle cramping– GI problemsGI problems– Renal dysfunctionRenal dysfunction

Herb SupplementsHerb Supplements

Essential body balancersEssential body balancers

No federal or government controlNo federal or government control

Examples:Examples:– Garlic Garlic – GinsengGinseng– St Johns wartSt Johns wart– Ginkgo BilobaGinkgo Biloba

Glucose SupplementsGlucose Supplements

Increased blood glucose levels, Increased blood glucose levels, stimulate the release of insulinstimulate the release of insulin

Allows sugar to be usedAllows sugar to be used

Used to increase energyUsed to increase energy

Make the athlete feel “drained” after Make the athlete feel “drained” after “sugar high” is gone“sugar high” is gone

Caffeine ConsumptionCaffeine Consumption

CNS stimulantCNS stimulant

Increase alertness and decrease Increase alertness and decrease fatiguefatigue

May also cause irritability, May also cause irritability, nervousness, increased HR, and nervousness, increased HR, and headachesheadaches

You can get addicted to caffeine!!!You can get addicted to caffeine!!!

Eating DisordersEating Disorders

Epidemic in societyEpidemic in society

Three major typesThree major types– Bulimia NervosaBulimia Nervosa– Anorexia NervosaAnorexia Nervosa– Female TriadFemale Triad

Bulimia NervosaBulimia NervosaPerson gorges themselves with thousands of Person gorges themselves with thousands of calories (10,000) after a certain amount of time of calories (10,000) after a certain amount of time of starvationstarvationMay use laxatives or purge themselves to lose May use laxatives or purge themselves to lose weightweightPerfectionist, obedient, over compliant, highly Perfectionist, obedient, over compliant, highly motivatedmotivatedGymnastics, Dance, Track and male wrestlersGymnastics, Dance, Track and male wrestlersMay cause:May cause:– GI problemsGI problems– Liver DamageLiver Damage– Heart rhythm issuesHeart rhythm issues

Anorexia NervosaAnorexia Nervosa30-35% of people who are anorexic, have 30-35% of people who are anorexic, have some signs of bulimiasome signs of bulimiaAbnormal amounts of exercise and does Abnormal amounts of exercise and does not eatnot eatMalnutrition is a big thing!Malnutrition is a big thing!May cause:May cause:– Heart problemsHeart problems– Heart attackHeart attack– Early osteoporosisEarly osteoporosis– DeathDeath