PART 2: Sports Nutrition

Sports nutrition

The integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.

3000 - 6000 kcal

Many athletes require _____ daily

1. Type of activity

2. Duration

3. Intensity

4. Frequency

5. Timing

General considerations for athletes (5)

Pre game meal requirements

Must avoid hunger; stabilize sugar levels, add some energy to food E to complement existing E-stores of muscle glycogen, provide a relatively empty stomach at game time, prevent GIT upset

60-15-25

General, appropriate CPF distribution for many athletes

High kcal

Energy prescription for diets of athletes

Complex carbohydrates

Carbohydrates which provide energy at a slow and gradual pace

Simple carbohydrates

Carbohydrates which cause a rapid drop in blood sugar

2 hours

The general number of hours required after exercise in which CHO Loading is necessary for better glycogen synthesis

400 g/day

General carbohydrate consumption for atheletes engaged in heavy training

Iron

Of all vitamins and minerals, this nutrient is essential for young athletes to avoid anemia and facilitate proper oxygenation

Choline

Supplemented w/ the idea of helping to build muscle and promote growth. Functions are with the CNS and cell structure

Chromium

A trace element involved with glucose metabolism

Chromium picolinate

Supplement form of chromium, a mineral involved in glucose metabolism via insulin potentiation

Water

The most crucial nutrient for athletes

Premature Fatigue

Associated with even a minimal water loss of 3% BW; such a fluctuation in wt may be accompanied by a depressed level of performance that will undo the benefits of training

9-12%

Water losses of _____ total BW can be fatal. With strenuous exercise, the body can lose 2 quarts/hr

0.6 kcal burned

1 g sweat =

4-8 oz; 16-40 oz

Carbohydrate needs during exercise every 15-20 minutes and after 30 minutes if supplied via energy drink

7-15 g; 30-60 g

Carbohydrate needs during exercise every 15-20 minutes and per hour if supplied via energy drink

1.5 g/kg CHO

Carbohydrate needs after exercise to be supplied within (1) first 30 mins, and (2) two feedings at two hour intervals during 4 hour period after exercise

Protein and carbohydrates

Macronutrients which should be supplied post-exercise for enhanced recovery

3% BW

Minimal water loss already associated with premature fatigue among athletes

2-3% BW

Water loss that can reduce aerobic ability by >10%

≥5% BW

Water loss which can result to heat stroke

1 L for 1000 calories

Fluid needs (in L) per calories consumed

False: the athlete should continue to drink water for the next 24 -36 hrs until the initial BW is restored

True or False: Fluids consumed before and during the competition will fully restore fluid balance

Na, K, Cl

Profuse sweating increases the losses of:

Concentrated beverages

Forms of fluid which should be avoided during exercise

Cold water

Choice of temperature for fluids provided during and after exercise as it cools the body and empties quicker from the stomach

100-200 mL Q10-20 mins

Chilled fluid needs during exercise

Sports drink

A drink or weak solution that contains vitamins and or electrolytes and sugar (6-8% w/v) designed for replacement of losses and provision of energy.

More than 60-90 minutes

Length of activity (in minutes) wherein sports drink use is seen useful

Less than 12% glucose

Concentration of glucose solutions which is effective during sports event

8-16 oz

Minimum fluid needs after exercise

Salt tablets

Tablet forms of salt sold as dietary supplements for replenishment and/or dehydration. Not advisable to be used due to harmful GI effects and risk of further dehydration

1/3 tsp of salt: quart of water

Diluted salt solution of ____ may also be used

1 cup (8 oz)

Minimum amount of fluid to be taken with meals and snacks prior, during, and after exercise events

High carbohydrate, low fiber meal

General diet prescription for meals prior, during, and after exercise events

Heavy meals

Qualitative description pertaining to amount/bulk of meals prescribed long before (>2 meal opportunities away) a training event

Light meals

Qualitative description pertaining to amount/bulk of meals prescribed immediately before (1 meal opportunity away) a training event

Moderate calorie, high carbohydrates

Nutrient prescription for snacks to be provided 1-2 hours before exercise

2000- 5000 cal

Swimmers can easily burn between ____ calories

55-65%

CHO for swimmers should account for ____ of the total calories

Iron and calcium

Specific nutrient deficiencies to which swimmers are susceptible to

2-4 hours

The amount of time needed before a swimming competition for eating a meal to allow sufficient digestion

2 g/kgBW/day

Protein recommendations for swimmers

Low GI

Glycemic index of foods for swimmer during pre-game period

Low-to-Moderate GI

Glycemic index of foods for swimmer during game period

High-to-Moderate GI

Glycemic index of foods for swimmer during post-game period to replenish fuel stores

38%

Average % contribution of fat to total calories of a typical swimmer's diet

High carbohydrate, moderate protein, low fat

General macronutrient prescription for basketball players to allow build-up of sufficient muscle glycogen for quick sprints and hard hitting, better recovery

4:1 CHO to protein and some incidental fat

(Ratio of CHO to protein) Add protein and a slight amt of fat to aid in recovery

5-10 fl oz every 15-20 minutes

General recommendation for re hydration during sports events

High CHO, low fat, moderate protein

General reco for baseball athletes when it comes to CPF

20 oz of fluid (1 cup every 15-20 mins continually)

Replace each lb. of sweat for baseball athletes with

Caffeinated beverages

Drinks which are avoided by athletes because they contain a stimulant which has a diuretic effect and cause body fluid loss

Tennis players

Athletes who are often targets of heat-related illnesses, such as dehydration and muscle cramps

5-10 oz of sports drink every 15-20 mins

Tennis player should drink ____

High protein, low carbohydrate diets

Macro-nutrient prescription not prescribed for marathon/distance athletes

traditional balanced diet 50-55% CHO; 15-20% Pro; 30% fat

Type of diet (according to proportion of macronutrients) prescribed for marathon athletes

60-20-20

Ideal CPF distribution for volleyball players

(BW x 18)/20

Water requirement formula for female volleyball player

(BW x 20)/30

Water requirement for the day for male volleyball player

High calorie, high carbohydrate, low-to-moderate fat and protein

Type of diet ideal for body builders to meet individual needs from a variety of sources

Pre-contest diet of body builders

A healthy diet that rids the body of extra fat without sacrificing muscle size and needs to start as early as 8-12 wks before a sow to lose body fat gradually

1-2 lbs/week

Safe weight loss goal (lb/week) for body builders; any faster than this rate, muscle tissues will shed off

Small frequent feeding, 3 hours apart

Frequency and timing of feeding recommended for gymnasts

55-65% CHO and lowest fat count

Soccer player diet

Gymnasts

Small CHO snack 1 hr prior to practice/pre compet;

High CHO sbacj immediately following practice or compet helps the body restore the CHO in the muscles

high fiber, milk, meats, veggies, increased fluid

Ballroom dancers diet

Skaters

Part endurance and part strength atheletes

High complex carbohydrates, low fat

Ideal macro-nutrient prescription for skaters

65-75%

% distribution to carbohydrates of total energy for skaters during precompetition

70-89%

% distribution to carbohydrates of total energy for skaters during carbohydrate loading for exhausting events

High-fiber

Foods, according to fiber content, which, when consumed before competition, can cause flatulence and gastric distress

CKD (Cyclical Ketogenic Diet)

Restrict CHO: 5-6 days

Load CHO: 1-2 days

Ketogenic diet for weightlifters

40-30-30

CPF distribution for endurance athletes during Atkin's diet (Cyclic ketogenic diet)

During sports seasons

Adeq CHO, High Pro for glycogen stores

Pre-game meals

high in carbs 300-600 kcal, low in fat, easily digestible

Creatine

A supplement reported to increase muscle size, enhance recovery while enhancing the body's ability to use protein

Whey protein

A mixture of globular proteins isolated from whey, the liquid material created as a byproduct of cheese production. Marketed as supplement; has bioactive peptides that strengthen the immune system, suppress appetite and may be cancer-protective

Androstenedione

A steroid & a precursor to testosterone; has been used as a supplement to increase muscle strength; can be converted to estrogen and lower HDL level

True

True or False: Basketball athletes who eat CHO diet (70% of cal) for several days before competition are able to do more sprints than athletes who eat a low CHO diet (40% of cal)

Pangamic acid

Called "B15" and is used to improve efficient use of oxygen in aerobic exercises

Gels

Highly concentrated carbohydrate products offered in palm-size packets or tubes and containing 17-42 g CHO/pack

Ephedra alkaloids

Stimulants derived from Ma Huang herbal plant and caffeine from Guarana. Considered to be most hazardous among major sports supplements

20 g

A modest ___ of high quality protein has been show to be enough for optimum protein synthesis following any exercise or training session

True

Additional protein will not be used for muscle building but will be used as E

Energy bars

Small, easy-to-digest snacks which are rich in carbohydrates but low in fiber, protein, and other nutrients; recommended when exercising in cold climate; contains 100-300 calories

8-16 oz

Drink ___ of water along with the energy bar or it may feel like a brick in the stomach

Recovery drinks

Flavored beverages that contain protein, carbohydrate, and often other nutrients; intended to support post-exercise recovery of energy fuels and muscle tissue. Not intended for hydration during athletic competition or training because their high carbohydrate and protein contents may slow water absorption.

1-2 g CHO/kg of BW

Current recommendation for refueling to be consumed within the first 15-30 mins of post workout in order to maximize refueling; ~50-100g of CHO for most individual

Caffeine

A stimulant sourced from products such as coffee, tea, and soda which also decreases iron absorption and increases urine output; decreases Fe absorption if consumed within 1 hr after a meal

First Phase of CHO Loading

about 11 wk before the compet, athlete exercises vigorously to deplete glycogen stores and consumes a dight high in protein and fat, and restricted to about 100 g CHO

Second Phase of CHO Loading

After 2-3 days of glycogen-depleting phase, a diet low in fat, moderate in protein and high in CHO (200-500g) is consumed for 3-4 days

Hitting the Wall

physical and mental fatigue resulting from depletion of muscle glycogen; point at which it is impossible to keep moving

Aerobic activity

A physical activity that speeds a person's heart rate and breathing; any activity that causes your heart rate to increase to the point that your body is using oxygen to convert fats and CHO into E; improves cardio endurance and body composition

90 mins a day

Aerobic activity is training ______

High impact

Type of aerobic activity which involves heavy contact with a surface (ex: jogging or jumping jacks)