Essentials of strength training and conditioning chapter 10

Precompetition meal

-Helps maintain hydration

-Provides carbohydrate to maximize blood glucose and stored glycogen levels

-Keeps hunger pangs at bay

Minimizing gastrointestinal issues

-Try food in practice first.

-When the meal is closer in time to the start of the game or event, consume smaller amounts of food and liquids.

-Avoid high-fat and high-fiber foods. Both slow down digestion, which may result in stomach cramps.

-Avoid sugar alcohols. Consumption can cause gas, bloating, cramping, and a laxative effect.

What is the primary purpose of the precompetition meal?

to provide sufficient fluid to maintain hydration and carbohydrate to maximize blood glucose and stored glycogen while also satisfying hunger.

Carbohydrate loading

-To enhance muscle glycogen before aerobic endurance events, as depletion of muscle and liver glycogen leads to fatigue.

-A commonly used carbohydrate loading regimen includes three days of a high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before the event.

For Carbohydrate loading to be effective

athletes must consume 8 to 10 g carbohydrate per kilogram body weight per day during the loading period to notice any benefit from carbohydrate loading.

During-event nutrition(hydration)

Proper hydration during competition is essential for performance. Athletes should hydrate themselves several hours before exercise to allow for fluid absorption and urine output before competing.

During-event nutrition (sodium)

According to the American Academy of Pediatrics, children weighing 40 kg (88 pounds) should drink 5 ounces of cold water or a flavored salted beverage every 20 minutes during practice; adolescents weighing 60 kg (132 pounds) should drink 9 ounces every 20 minutes even if they do not feel thirsty.

During-event nutrition (Aerobic sports)

Consuming carbohydrates during prolonged aerobic endurance exercise can improve performance while also reducing exercise-induced stress and suppression of immune system functioning

During-event nutrition (Intermittent high-intensity sports)

The provision of both fluids and carbohydrate is essential for performance during prolonged intermittent sports

During-event nutrition (Strength and power sports)

Strength and power athletes can maintain their glycogen stores, which may decrease muscular fatigue in slow-twitch fibers and possibly lead to better performance, by supplementing with carbohydrate before and during competition.

Post-competition nutrition

-high-GI foods consumed after exercise replenish glycogen faster than low-GI foods.

-Although emphasis is usually placed on carbohydrates, in practical terms, consuming a balanced meal ensures the availability of all substrates for adequate recovery, including amino acids.

Post-competition nutrition (Aerobic endurance events)

-it is important to replenish carbohydrate stores before the next training session or competition (whichever comes first) and consume enough protein to build and repair muscle.

-Glycogen synthesis occurs at a rapid rate when large amounts of carbohydrate, 1.0 to 1.85 g per kilogram body weight per hour, are consumed immediately after exercise or competition and at regular intervals every 15 to 60 minutes thereafter for up to 5 hours.

Post-competition nutrition (High-intensity intermittent sports)

-Fully replacing muscle glycogen before a subsequent bout of exercise or competition may prolong time until fatigue and improve performance.

-High-intensity intermittent sports can lead to some degree of muscle damage. Consuming protein post-exercise helps decrease some markers of muscle damage.

Post-competition nutrition (Strength and power sports)

-During the recovery period after strength and power competitions, athletes should focus on consuming higher- glycemic carbohydrates immediately post-exercise if they must compete or train again over the course of the 24-hour period after their initial competition.

-Supplementing with protein after a muscle-damaging bout of resistance training increases acute muscle protein synthesis.

Post-competition nutrition (Concurrent training)

-Exercise interference is a concept suggesting that endurance exercise, when combined with strength training (back-to-back sessions), blunts gains in strength compared to strength training alone, but results in improvements in endurance performance.

-The consumption of carbohydrate after endurance exercise and pre-lift can help suppress skeletal muscle breakdown.

-For optimal muscle remodeling, at least 20 to 30 g of protein should be consumed per meal and meals should be eaten every 3 to 4 hours.

Energy requirements

-Energy is commonly measured in kilocalories (kcal or calories).

-Energy (caloric) requirement is defined as energy intake equal to expenditure, resulting in constant body weight.

Factors influencing energy requirements

-Resting metabolic rate

-Thermic effect of food

-Physical activity

Estimating energy requirements

-Energy needs can be loosely estimated using the guidelines in table 10.4 (next slide).

-Athletes can also use food diaries during periods of stable body weight to estimate requirements.

Weight gain

-Consume approximately 500 additional calories per day.

-Eat enough protein to maximize gains in lean body mass: 1.5 to 2.0 g per kilogram body weight per day.

-Seek regular nutrition counseling (or coaching) by a sports dietitian or sports nutritionist with an advanced degree.

Weight (fat) loss

-No difference between the amount of weight loss on a low-carbohydrate as compared to a low-fat diet.

-Weight loss during dieting may come from muscle, and caloric restriction may decrease muscle protein synthesis.

-Athletes should consume 1.8 to 2.7 g protein/kg body weight per day in addition to maintaining a moderate energy deficit of approximately 500 calories per day

Overweight

BMI of 25 to 29.9 kg/m2

Obesity

BMI ≥30 kg/m2

what is the initial goal for weight loss in overweight and obese individuals?

10% of initial weight within 6 months.

Body mass index (BMI)

-Often used to assess risk for diseases that are associated with more body fat

-Is a measure of excess weight—cannot distinguish between excess fat, muscle, or bone mass

-To calculate, use one of the following equations:

Weight (kg) / Height (m²)

[Weight (pounds) / Height (inches)²] × 703

Rapid weight loss (dangerous weight loss techniques )

-Fasting

-Fad diets

-Voluntary dehydration (diuretics, sauna, water and -salt manipulation, wearing multiple layers of clothing)

-Self-induced vomiting

-Laxative abuse

-Inappropriate or excessive use of thermogenic aids

Attempting to lose too much weight too quickly may result in the following:

-Loss of lean body mass

-Fatigue

-Headaches

-Mood swings

-Dehydration

-Heat illness

-Muscle cramping

-Dizziness

Anorexia nervosa

Self-imposed starvation in an effort to lose weight and achieve thinness

Symptoms of Anorexia Nervosa

-Thinning of the bones (osteopenia or osteoporosis)

-Brittle hair and nails

-Dry and yellowish skin

-Growth of fine hair all over the body (lanugo)

-Mild anemia and muscle wasting and weakness

Binge-eating disorder

Characterized by repeated episodes, occurring at least once a week for a period of three weeks, of uncontrolled binge eating (eating significantly more food in a short period of time than most people would eat under the same circumstances)

Binge-eating is associated with the following:

-Eating much more rapidly than normal

-Eating until feeling uncomfortably full

-Eating large amounts of food when not feeling physically hungry

-Eating alone because of feeling embarrassed by how much one is eating

-Feeling disgusted with oneself, depressed, or very guilty afterward

Bulimia nervosa

-Recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time, followed by episodes of purging

-The binging and purging occur at least once a week for a period of three months

People with Bulimia

-feel a lack of control over their eating during binge episodes.

-They are more likely to be normal weight as opposed to underweight, are unhappy with their weight and body, and fear weight gain.

Bulimia is characterized by the following symptoms:

-Chronically inflamed and sore throat

-Swollen salivary glands in the neck and jaw area

-Worn tooth enamel, increasingly sensitive and decaying teeth as a result of exposure to stomach acid

-Acid reflex disorder and other gastrointestinal problems

Avoidant/restrictive food intake disorder (ARFID)

-An eating or feeding disturbance that includes one or more of the following:

-Apparent lack of interest in eating or food

-Avoidance based on the sensory characteristics of food

-Concern about aversive consequences of eating

Pica

-Eating non nutritive substances for a period of at least one month

-Substances may include clay, laundry starch, ice, cigarette butts, hair, or chalk

-Cravings could be due to low nutrient intake (iron in pregnant women)

Rumination disorder

Involves chewing, re-swallowing, or spitting of regurgitated food