Sports nutrition Final OBU Watson

Gherlin

-A hormone released by the stomach, mainly before mealtime when the stomach is relatively empty

-acts on the hypothalamus to stimulate the appetite.

-"GRRRRR" the stomach is hungry

Leptin

-exerts long-term effects on energy balance by suppressing food intake, decreasing appetite and inducing weight loss

-speeds up metabolism

What affect does Gherlin have on metabolism?

Slows down metabolism

What affect does Leptin have on metabolism?

Speeds up metabolism

What method is completely accurate In calculating BMI

None

Things affecting Body weight/loss

-age

-hormones

-sleep

-exercise

weight loss recommendations

-eat fruits and vegetables

-slow & steady goals

-lose 1-2 pounds per week

Weight gain recommendations

-add 400-500 calories to your daily diet

-14-15 extra grams of protein is needed

what is liposuction?

Surgery to get rid of fat from the body

How to calculate BMI

weight in kilograms/(height in meters)^2

pounds to kilograms

2.2 pounds= 1 kilogram

inches to meters

1 inch= 0.0254

Strengths of BMI

-good for population data

-good tool for average person to calculate BMI

-Cheap and easy

-great screening tool

-Shows your nutrition

Weakness of BMI

-cultural differences

What does hip to waste ratio show

body shape

Body types

-android

-gynoid

Android body shape

-apple shape body

-worse of the two body shapes

Gynoid body shape

-pear shape body

-mostly in women

-when menopause hits women change from gynoid to android

Principles of intuitive Eating 1-4

-Reject the diet mentality

-Honor you hunger

-Make peace with food

-challenge the food police

Principles of intuitive eating 5-7

-discover the satisfaction factor

-feel your fullness

-cope with your emotions with kindness

Principles of intuitive eating 8-10

-respect your body

-Movement-feel the difference

-Honor our health-gentle nutrition

tips for mindful eating

-eat slower

-eat with other people

-no distractions while eating ( no TV )

-using all your senses while eating

ways to determine body composition

-under water weighing

-air displacement plethysmography

-skin-fold method

-bioelectrical impedance analysis

-dual energy x-ray absorptiometry

Caloric value of 1 pound of Body fat

3500 kcal

Hypertrophy

increase in muscle fiber size

-increase in size

Hyperplasia

-increase in muscle fiber number

-increase in number

contributors to obesity

-lack of physical activity

-stress

-certain medical conditions

-eating & physical habits

-age

-sex

-biological factors

Normal BMI

18.5 to 24.9

BMI that determines obesity

> 30 BMI

All things BMI

height to weight ratio

-does not evaluate body comp

-does not evaluate body weight distribution

-guide for body weight

waist to hip ratio for men

>0.9 or equal to

waist to hip ratio for women

>0.85 or equal to

All things waste to hip ratio

strongly associated with:

-metabolic risks

-cu disease

-overall mortality

Set point theory

-the weight your body functions at a comfortable state

-body's weight homeostasis

-your body will fight to stay at this weight

advantages of weight loss medications

they work

disadvantages of weight loss medications

-expensive

-GI distress

threshold of energy from carbs

1 hour

intermittent activities

-football

-volleyball

-boxing

-sports that have frequent breaks

carbs are for what type of activities

short intense activities

what energy is used when going for a walk

fat is used for energy

what happens when our body is using protein for energy

breaks down muscle

who benefits from electrolyte sports beverages

sweat loss athletes

who needs to drink sugar free sports beverages?

an activity less than an hour

macronutrients needed

carbs

protein

fats

most important macronutrient for sport

carbs

protein goal for athletes

15%

what to eat before a game and when

-3 to 4 hours before game

-high carb

-little fat

-little protein

Iron man athlete middle of race refuel recommendations

-gels

-sports drink

what to eat during a competition

-gels

-sports drink

after exercise/comp. foods

-carbs to replenish glycogen stores

-protein to regrow muscles

perfect protein and carb ratio snack

chocolate milk

post training/comp snack

protein with carbs

-yogurt and fruit

-fruit and protein shake

-fruit of any kind

principle of overload

progression of: reps, weight, intensity

basic tips for muscle/weight gain

-add 500 kcal to diet

resistance train

fuel sources for activity

-carbs: quick energy

-carbs run out energy turns to fat

-fat stores run out then energy turns to protein which wears out your energy

specificity

working out what you need to focus on for your desires or sport

recuperation

getting adequate rest between activities

anorexia nervosa criteria

-refusal to maintain a minimal normal weigh

-an intense fear of gaining weight

-a disturbance in the way one views their body shape

Anorexia Nervosa basics

-females under age 25 makes up 85 to 90%

-anemia

-decreased heart size

-low self esteem

Bulimia Nervosa Criteria

-"Morbid Hunger"

-loss control over the impulse to binge

-loss of control of over eating during the binge

-self induced vomiting

-laxatives

-diuretics

-fasting

-exercise to control body fat

-purging

-persistent concern with body weight and body shape

bulimia nervosa basics

-doing things to lose weight

-losing weight to make up for binge eating

Binge Eating Disorder criteria

-eating until uncomfortably full

-eating when not hungry

-eating alone

-eat large amount of food in a short period of time

-comes in all body sizes