Sports Nutrition Chapter 1

8/7/2019 Sports Nutrition Chapter 1

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Introduction to

Sports Nutrition

Chapter 1



What is sports nutrition?

A specialization within the nutrition field

Requires knowledge of both nutrition and exercisescience

Goes beyond gener al health and wellness Sports nutrition involves:

± Providing energy for physical activity and/or competition

± Providing nutrients for repair, recovery, andada ptation to physical tr aining

± Designing pr actical dietary str ategies to achievea bove goals



Why study sports nutrition?

It is a new and exciting area of study.

It isanarea

tha

t is gener ating

lots of rese

arch interest.

Job opportunities are growing for those with sports

nutrition backgrounds.

It is a great adjunct to anyone involved in thefitness/exercise industry.



What are the basic nutrients?

Macronutrients

± Carbohydr ates

± Proteins ± Fats

Micronutrients

± Vitamins

± Miner als

Water Photo ©

Photos.com



What are carbohydr ates?

Composed of sugars

(i.e., glucose)

Sugarsare compounds

made of carbon,

hydrogen, and oxygen

Provide the body with

energy (4 kcals/gr am) Found in many foods,

mostly in gr ains, fruits,

and vegeta blesPhotos © Photodisc



What are proteins?

Composed of amino acids

± Essential

± Nonessential

Made of carbon, hydrogen,oxygen, and nitrogen

Involved in growth and repair

of body tissues

Provide some energy

Found in many foods, but

mostly in dairy and meatsPhoto © Mark Adams/Superstock

Photo © Photodisc



What are f ats?

Also known as lipids

Serve as a concentr atedform of energy (9

kcals/gr am) Provide structure to body

tissues

± Nerves

± Cell membr anes

Are concentr ated infoods such as butter, oils,and meats

Photo ©Photodisc



What are vitamins?

Micronutrients

Composed of carbon and other elements

Must be obtained from diet

Are essential to at least one vital process

Are found in near ly all foods, particular ly fruits and

vegeta bles

Photo © Ablestock



Vitamin Classifications

Water soluble

± B-vitamins

± C

Fat soluble

± A

± D

± E

± K Photo © Photos.com



What are miner als?

Micronutrients

Composed of elements other than carbon

Serve important structur al, electrical, andchemical roles in the body



Miner al Classifications

Ma jor (requirements: > 100mg/day)

± Calcium

± Sodium

± Potassium

± Chloride and others

Minor (requirements: < 100mg/day)

± Iron ± Zinc

± Copper

± Iodine and others



What is water?

H2O

55% to 60% of body

weight Essential for life

± Temper atureregulation

± Lubrication ± Tr ansport

Photo © Photodisc



How does the body produce energy?

Carbohydr ates, f ats, and

proteins are meta bolized.

Energy is released.

Adenosine triphosphate

(ATP) is formed.

ATP is th

e ³direct´source of energy for

muscle activity.



What are the nutrient intake values?

Recommended Dietary

Allowances (RDA)

± Developed in 1941

± U.S. National

Academy of Sciences




Dietary Reference

Intakes (DRIs)

± Expands the RDA

± Includes other

quantities (EAR,AI, and UL)




Estimated Aver age

Requirement (EAR)




Adequate Intake (AI)




Toler a ble Upper

Intake Level (UL)



What¶s the difference between

enrichment and fortification?

Enrichment

Addition of vitamins

or miner als

Replaces nutrients that

werelost in processingof the food

Fortification

Addition of vitamins

or miner als

Adds nutrients not

originall

y present inthe food



What are the ³Dietary Guidelines for

Americans´?

Consume adequate nutrients within caloric

needs.

Balance calories ingested with calories

expended to prevent weight gain.

Engage in regular physical activity,

including cardiovascular conditioning,stretching, and resistance tr aining.




Americans´? (continued)

Consume a variety of fruits and vegeta bles

while staying within energy needs.

Limit intake of f ats, particular ly those in the

form of oils and/or tr ans f atty acids.

Consume rich sources of carbohydr ates,

such as fruits, vegeta bles, and whole gr ains.

Choose and prepare foods with little salt.




Americans´? (continued)

Drink alcoholic bever ages in moder ation.

Follow food safety pr actices:

± Clean hands, prepar ation surf aces, and foods.

± Separ ate r aw, cooked, and ready-to-eat foods.

± Cook foods to safe temper atures to kill bacteria.

± Chill foods promptly and defrost proper ly. ± Avoid unpasteurized and uncooked foods from

animal sources.



What is MyPyr amid?

A guide to improvethe nutrition and well-

being of Americans

Newly revised in 2005

Emphasizes theindividual a pproach to

eating

Promotes six keyconcepts

Source: USDA



Six Key Concepts of MyPyr amid

Activity

Moder ation

Personalization Proportionality

Variety

Gr adual Improvement

www.mypyr amid.govSource: USDA



Nutrition La beling of Food

Food and DrugAdministr ation (FDA)

oversees la beling

La beling must include:

± Statement of identity

± Net contents

± Manuf acturer

information

± Ingredient list

± Nutrition Facts panel



Nutrition La beling of Food (continued)

Statement of Identity

± Commonly used name

or descriptive title of

the food product




Net Contents

± Found on the front of

the la bel along the bottom edge

± Indicates the quantity

of food in the pack age

± Expressed in weight,

volume, or count




Manuf acturer Information

± Usually in small print

± Located near theingredient list




Ingredient List Ingredients are listed in descending order of

predominance based on weight

Used to evaluate nutritional quality of food

Used to avoid certain additives or foods to which athlete may be allergic or intoler ant




Nutrition Facts Panel

± Serving size

information

± Total calories

± Calories from f at

± Carbohydr ate and

protein content

± Vitamin and miner al

information

± Percent Daily V

alues



Consider ations When Developing an

Athlete¶s Nutrition Plan

Health history

Energy demands of the sport

Total week ly tr aining and competition time

Living arr angements

Access to food Tr avel schedules

Sports Nutrition Chapter 1

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