Sports Med Unit 4

Carbohydrates

Most efficient energy source, comprising 55-60% of calorie intake.

Why are nutrients essential?

Must be supplied by diet since the body cannot make them, need to eat a variety

Glucose

The primary blood sugar that provides energy to cells.

Glycogen

The stored form of glucose in the body.

Fats

Most concentrated source of energy, accounting for 25-30% of caloric intake.

Fats function

Insulates and protects Body

Calories in Carbohydrates

4 calories per gram.

Calories in Fats

9 calories per gram.

Proteins

Major structural component in the body, making up 15-20% of caloric intake.

Proteins function

Make enzymes, hormones, and antibodies, NOT USED FOR ENERGY

Saturated Fats

Found in butter, grease, and animal fat, solid at room temp

Unsaturated Fats

Found in cooking/seed oils and nut butters, liquid at room temp

Vitamins

Needed in small amounts to perform vital roles in the body, like energy transformation and tissue healing

Fat Soluble Vitamins

A, D, E, K; can be stored in fat cells, do not require daily replacement.

Water Soluble Vitamins

B and C; dissolve in water and require daily replacement.

Calcium

Most abundant mineral in the body, essential for strong bones, muscle contraction, nerve function, and blood clotting.

Iron

Needed to make hemoglobin, with lean red meat being the best source.

Electrolytes

Maintain fluid balance, important for muscle function and preventing cramps.

Minerals

Form strong bones, generate energy, maintains water balance, stored in liver and bones

Signs of Dehydration

Loss of energy, nausea, vomiting, fainting.

Pre-Event Meal Avoidances

Fried or greasy foods, sugary foods, and caffeine.

Pre-Event Meal Inclusions

Protein bars, fruits or vegetables, crackers, oats/granola, and trail mix.

Eating Disorders in Athletes

Increasingly seen in sports like gymnastics, track, dance; athletes may over-compliance and high motivation.

Scale Weight Limitations

Does not account for body composition or lean mass vs. fat.

Better Body Composition Measurement Methods

Calipers, electrical impedance, hydrostatic weighing, Bod Pod.

3 Functions of Nutrients

Grow, repair and maintain body cells; regulate body processes; supply energy for cells.

Weight Loss for Athletes Guidelines

Combination of dieting and physical activity, aiming for 1.5-2 lbs loss per week.

Weight Gain for Athletes Guidelines

Lean muscle gain, increase caloric intake, with a goal of 1-2 lbs gain per week.