Sport Nutrition

Nutrients

Primary roles of these are to produce energy; regulate body processes; and build, repair, and maintain tissues. There are 6 classifications.

Carbohydrates

One of three macronutrients. It is the body’s primary energy. Simple include sugars. Complex includes starches like rice, potatoes, and bread.

Fiber

Category underneath carbs. It is the indigestible component of plants. Soluble fiber prevent cholesterol absorption like fruits, legumes, oats, cheerios. Insoluble fiber increases the intestinal transit time like whole grains and bran.

Protein

One of three macronutrients that helps build and repair tissues. It is made of amino acids. Found in animal products or plants.

Fats

One of three macronutrients. 2X the energy. Provide energy, insulation, and helps nervous system. There are 3 types.

Unsaturated Fats

Fats from plants, oils, and are liquid at room temp.

Saturated Fats

Fats that are from animals and are solid at room temp.

Trans Fats

Fats banned by FDA and are found in cookies and breads. It is a preservative that’s why.

Vitamins

A micronutrient that is an organic substance. There are fat-soluble and water-soluble.

Fat-Soluble Vitamins

Vitamins stored in body. Vitamins ADEK. In meats, green leafy veggies, sunlight, and dairy

Water-Soluble Vitamins

Vitamins that are not stored in body. Vitamins B and C. Found in fruits, whole grains, green leafy veggies.

Minerals

Micronutrients that are inorganic. Found in soil and rocks. Stored in the liver and bones.

Water

The MOST important nutrient. It makes up around 65% body weight. 7-10% loss is FATAL. Need to consume ½ body weight in ounces.

Ways to lose water

Sweating, urinating, bowel movements, breathing/talking

Dietary Supplements

Intent is to enhance the diet. Contain vitamins, minerals, protein, or herbs. Not developed with research on side effects. FDA considers them food, not drugs.

Vitamin Dietary Supplement

Only need this supplement if you are deficient.

Vitamin D deficiency

A deficiency that causes weak muscles and rickets (bendy bones; usually irreversible).

Vitamin B12 Deficiency

Deficiency that is common in vegetarians. Blood disorders, and decrease in brain function.

Vitamin A Deficiency

A deficiency that relates to eye damage and decrease in immune system

Mineral Dietary Supplement

A supplement that when taken in excess can cause hair loss, change in hormones, and damage to tissues

Iron Defiency

A deficiency characterized by anemia, fatigue, and decreased immune sys function

Iodine Deficiency

A deficiency characterized by weight gain, increased heart rate. In kids, it leads to mental and developmental abnormalities.

Calcium Deficiency

A deficiency that causes osteoporosis and rickets

Magnesium Deficiency

A deficiency that causes heart disease, osteoporosis, fatigue and type 2 diabetes.