sports nutrition OTC ex 4

low volume- exercise & nutritional needs

exercise <7 hrs/week

diet alone should meet nutritional needs

moderate volume-exercise & nutritional needs

exercise 7-20 hrs/week

may req specific nutritional intake to maintain or enhance performance

High volume-exercise & nutritional needs

exercise >20 hrs/week

may req specific nutritional intake to maintain or enhance performance

supplement benefits

enhance strength and power

increase endurance

replace water and electrolyte (prevent hydration)

FDA and dietary supplements

dietary supplement health and education act DSHEA of ‘94

FDA doesn’t approve dieta supp or validate efficacy claims

FDA can only remove products deemed unsafe or mislabeled/ ineffective

Current laws on dietary supplements

no req for efficacy or for safety

misbranding- dietary supp

-It is very common

-lack of correlation between ingredient claims and actual contents

-Prohibited substances may be found in misbranded products,

and if in competitive sports, may lead to doping violations

Macros 101

carbs 1g=4 cals

protein 1g= 4 cals

fats 1g=9 cals

energy use in exercise

at rest- macros stored for later use

mild-stored macros used slowly, burn fats to preserve glycogen stores

moderate- higher intensity activity leads to glycogen depletion

high-intensity- anaerobic metabolism req. Muscle breakdown occurs

Calorie utilization

walking: 80% FA oxidation, 20% carbs

running: 50% FA oxidation, 50% carbs

high intensity: 10% FA Oxidation, 90% carbs

sports nutrition products

carb-based products

TG (fat) containing products

protein products

electrolytes and water

Carb- based products

carbs

monosaccharides(disaccharide) & sucrose- sports nutrition drinks

provide rapid absorption & carb availability

cont. 6-8% carb

optimal absorption/ good GI tolerance

maltodextrin- energy gel packets and bars

slower absorption, used in endurance formulas

contain 20-25% carbs, light/ easy to carry must consume with water

lactose

good recovery fuel after exercise, various forms, tolerance may vary

rec carb consumption

TG- containing products

Fat

provide energy, imp fat soluble vitamins, source of essential FA, shouldn’t be eliminated from diet

protein products

maintains nitrogen balance and mucle mass

req for building and req body tissues

needed for protein hormone production

energy source

rec protein consumption

Athletes who exercise 10 hrs/week or more

Have increased protein & caloric needs

Highly active adults who participate in endurance exercise

1.2 - 2 g/kg/day in addition to an increased overall caloric intake

Adults attempting to increase body mass

1.2 - 2 g/kg/day “ “

Athletes attempting to gain muscle mass / build muscle

GL Rec: 1.2 or 1.4 – 2 g/kg/day and should modify diet to meet needs”” but don’t exceed total caloric goal

2 - 2.5 g/kg/day suggested, data lackin

potential protein ADRs

GI distress & diarrhea (minor)

case reports of: HTN & hepatitis

concerns for: kidney damage, bone osteoporosis

dehydration S&S

definition- 2% decrease in total body weight

decreased physical performance/ fatigue

mental impairment/ confusion

irritability

mucle cramps

heat exhaustion/ heat stroke

rhabdomyolysis

electrolyte abnormalities