Sports Med Unit 4

Carbohydrates

*Most efficient energy source
-55-60% of calories intake
-Simple, Complex, Fiber
-Glucose (blood sugar), Glycogen (stored form of glucose)
-Liver will share across body; Muscles will not
-4 calories/gram

Fats

*Most concentrated source of energy
-25-30% of caloric intake
-Insulation, protection, cushion
-9 calories/gram

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Saturated Fats:

Butter, grease, animal fat

Unsaturated Fats:

Cooking/seed oils, nut butters

Proteins

*Make up major structural component in body
-15-20% of caloric intake
-Needed to make enzymes, hormones and antibodies to fight infection

Vitamins

*Needed in small amounts but perform vital roles

Fat soluble vitamins

A,D,E,K, can be stored in the body in fat cells -> do not have to have 100% replacement every day

Water soluble vitamins

B and C, dissolve in water and leave the body -> need 100% replacement every day

Minerals

-Most are stored in the body in the bones and in the liver
-Form strong bones (calcium), generate energy, maintain water balance (electrolytes)

What is the function of Calcium?

*most abundant mineral in body
-strong bones/teeth, muscle contraction, nerve function, blood clotting
-If it's too low, the body will remove it from the bones, making the bones weaker

What is the function of Iron?

Needed to make hemoglobin (carries oxygen through the blood)
-best source is lean red meat

What is the function of Electrolytes (magnesium, calcium, sodium, potassium)?

*maintain fluid balance of water outside of cells
-electrically charge ions in solution
-responsible for muscle cramping and intolerance to heat

List the roles of water in the body

*most essential nutrient -> 60% of adults body weight
-Energy production
-Digestion
-Proper cell environment
-Blood plasma
-Dilut toxins (kidneys)

What are signs of dehydration?

-Loss of energy
-Nausea
-Vomiting
-Fainting

What happens inside the body to cause dehyration?

thirst is not an accurate indicator of when you need water, it means mild dehydration
there is a lack of water in the body; you're losing more water (sweating, peeing, vomiting, diarrhea) than you're intaking

What groups/types of food should be avoided in the pre-event meal?

-Anything fried or greasy
-Caffeine (soda, tea, coffee, energy drinks)

What groups/types of food should be included in the pre-event meal?

-protein bar
-fruit or veggies
-crackers
-oats/granola
-trail mix

Describe the persons that suffer from eating disorders and why this group

-Increasingly seen in athletes
-Sports more prevalent: gymnastics, track, dance, diving, running, wrestling
-Persons: obedient, over compliant, high motivated, very successful academically, good athlete
-*Why: They're typically already good at their sport and want to do even better to impress people (ex. dropping to a lower weight class)

Why is scale weight not an accurate indicator of body fitness and what is a better method?

A scale weight does not take into account of your body composition; does not indicate how much lean body weight (muscles, bones, tendons, connective tissue) vs. fat
Better methods:
-Calipers
-Electrical Impedance
-Hydrostatic weighing
-Bod Pod*

What are the functions of nutrients?

1. Grow, repair and maintain body cells
2. Regulate body processes
3. Supply energy for cells

What is the first function of nutrients?

Grow, repair and maintain body cells

What is the second function of nutrients?

Regulate body processes

What is the third function of nutrients?

Supply energy for cells

What information should be given to an athlete wanting to lose weight? Include methods, amount of loss and nutritional considerations

*want a combination of dieting and an increase of physical activity
-Your body spends 1200 calories every day performing basic needs
-Loss of 1.5-2lbs per week
-1lb = 3500 calories

What information should be given to an athlete wanting to gain weight? Include methods, amount of gain and nutritional considerations

lean muscle gain, not fat is the goal
caloric intake increase alongside increase of physical activity
-Your body spends 1200 every daycalories performing basic needs
-gain 1-2lbs per week
-to gain 1lb of mucle, an excess of 2500 calories will be needed with physical activity