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SPORTS NUTRITIONby
Lyle Knudson, Ed.D., Sports ScienceKristin Knudson, B.S., Nutrition & Food Science
You are what you eat!!
BENEFITS OF GOOD NUTRITION
Improved Performance Increased Energy in Training Improved Adaptation to Training Improved RecoveryBetter Able to Cope with StressBetter Resistance to Injury/IllnessBetter Recovery from Injury/Illness
Different Sport. Different Fuel.
Different Sport. Different Fuel.
Different Event. Different fuel.
Different Event. Different Fuel.
Gail Devers
100/100H
Stacy Dragila
pole vault
Deena Drossin
10k/marathon
Dawn Ellerbe
hammer
BASIC ELEMENTS OF NUTRITION
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
CARBOHYDRATES
LIVER(glycogen)
GLUCOSE
GLYCOGEN(storage form of glucose)
ENERGY (ATP) for muscle contraction
CO2, water, lactic acid
Blood glucose
Energy source for muscles during
exercise
Glycogen stored in liver and muscle
MUST BE replenished after exercise
•Recovery – between exercise bouts
•Adaptation – store more glycogen
USE THEM TO YOUR ADVANTAGE!!
CARBOHYDRATES
CARBOHYDRATES
In practice, competition, or other daily activities:
HITTING A WALLHITTING A WALL==
LOW GLYCOGEN STORESLOW GLYCOGEN STORES
What can you do to avoid this???
CARBOHYDRATES: MEAL TIMINGPre-competition/ practice:
2-4 hours before
Meal high in complex carbohydrates
Low in sugars
Low in fat
Low-Moderate in protein
Snacks during competition/ practice:
Watered-down sports drink
Fruit, veggies, whole-grain cereals/breads
Stay away from fatty, heavy foods & simple sugars
CARBOHYDRATES: MEAL TIMING FOR RECOVERY
Post competition/ practice:
Replenish glycogen (and protein) stores as soon as possible!
• If possible, eat full meal (within ½ hour, not more than 2 hours)
- high in protein & complex carbohydrates, low in simple sugars and starches
• Otherwise, bring food to eat immediately after practice/ competition :
- whole-grain sandwich with meat/cheese/peanut butter, fruit, veggies; energy bar, recovery drink
Different Forms of Carbohydrates
Best Source• Complex carbohydrates from
vegetables, fruits, whole grains- THE MORE COLORFUL THE BETTER- MUST SAY “WHOLE GRAIN” 1st on
INGREDIENT LIST (cereals, bread)
Minimize Source• Simple sugars – soda, candy, desserts• Starches - potatoes• Refined grains- “enriched flour”, cereals,
white bread, pasta
FATS
DIETARY FAT
1. ENERGY- fuel for muscles at rest
2. Assimilation of protein, synthesis of hormones
3. Fat stores
*necessary nutrient
DIFFERENT FORMS OF FATS
Best Source:• Unsaturated and Polyunsaturated
- Fish, nuts, part-skim cheese, avocados, vegetable fats, canola or olive oil
Minimize Source:• Saturated
- Fast food, baked goods, fried foods, high fat meats, whole milk
PROTEIN
DIETARY PROTEIN
PRIMARY PURPOSE:- used to build bodily structures- enzymes
SECONDARY PURPOSE:
- energy
PROTEIN ATHLETE NEEDS 2X AMOUNT OF
AVERAGE PERSON = .5 – 1 gram per pound of body weight per day
KEYS TO UTILIZING PROTEIN FOR MAXIMUM RESULTS:
1. Quality Protein
2. Meal Timing
QUALITY PROTEIN - #1Best Source - animal products
• Fish, lean meats, lean milk, yogurt, eggs, cottage cheese, and part-skim cheese
• contain all essential amino acids
Other Sources – vegetable products
• beans, nuts, seeds, and grains• must be eaten in combinations with others; each does not contain
all essential amino acids
QUALITY PROTEIN - #2 PROTEIN SHAKES & BARS:
• Make conscientious and informed decisions• COMPLETE PROTEINS
- Why not WHEY only?- Milk protein isolate **- Stay away if lists of amino acids included
• 24g protein or less each meal/snack (only eat 1/2 bar if it contains more)• Combo protein/CHO shakes - better• TOO MUCH PROTEIN- hard on kidney, loss of calcium, water, electrolytes in urine
#2-PROTEINS - MEAL TIMINGINCLUDE PROTEIN AT ALL MEALS – EAT LOWEST AMOUNT OF PROTEIN BEFORE EXERCISE; Examples:
Breakfast: 2 eggs, granola w/skim milk,
bananas or strawberries, orange juice, low-fat yogurt
Lunch (before practice): whole wheat bread, lite mayo, 2 slices turkey breast, lettuce, tomato, sprouts, apple/orange
Dinner (recovery): chicken breast over whole-grain pasta with stir-fry of veggies in olive oil
VITAMINS MINERALSA,B1…B15,C, D, E,
K• Promote general
health• Aide in energy
production• Necessary for
proper body function
• Injury prevention
CALCIUM, ZINC, IRON, SODIUM, POTASSIUM, PHOSPHOROUS, MAGNESIUM, ETC.
•Component of body structures•Stimulates chemical reactions; ADP ATP•Neuromuscular stimulation
DIFFERENT SOURCES OF VITAMINS & MINERALS
Best Source - • Balanced diet• fresh vegetables, leafy vegetables, fruit,
lean meat, fish, milk, cheese• natural vitamins & minerals are utilized
more readily than synthetic
Excess Intake of Specific Vitamins or Minerals -• Not proven beneficial• may be harmful; cause excretion of other
needed vitamins & minerals
CALCIUM / VITAMIN D
Of particular concern to women athletesRunning/jumping/throwing are impact
activities that are protective of bone density, so…• WHY DO SOME YOUNG ATHLETES HAVE
LOW BONE DENSITY??- Poor diet- Amenorrhea- see a knowledgeable physician
CALCIUM / VITAMIN DWant to MAXIMIZE bone density
• You are at the perfect age to concentrate on this!
• Less risk of stress fracturesGood sources of Calcium: skim milk,
yogurt, dairy, green leafy veggies, sardines
Vitamin D necessary for absorption of Ca• Fortified dairy products
Consider supplementation??
IRON DEFICIENCYAthletes, especially female distance runners,
have high incidence of iron deficiency anemiaWHY?
• Eat meat?• Lose iron in sweat?? • Foot Strike Homolysis
Leads to Anemia = inability of blood to carry adequate oxygen
Symptoms - fatigue, sore tongue, increased infections
WHAT PREVENTATIVE MEASURES?
Prevent Iron Deficiency!Preventative Measures:
• Allow for full recovery between hard training sessions
• Control running volumes on hard surfaces
• Best dietary sources - red meat, liver, dried fruits, beans; with ascorbic acid
• If necessary, iron supplementation• Have doctors perform complete series
of blood tests checking for size and number of red blood cells
WATER
DEHYDRATIONDEHYDRATION CAN CAUSE:
Muscle cramps
Muscle pulls
Fatigue
HITTING A WALL!!HITTING A WALL!!
Loss of endurance
Overheating
WATER TO AVOID DEHYDRATION:
• Drink 10-12 8 oz. glasses daily
• Carry water bottle everywhere
• Drink ½ cup every 15 min. during training
Well hydrated = pale or clear urine
Do NOT drink too much, should not be
uncomfortable
NUTRITIONAL ISSUES
Balanced diets & food volumes;
athletes vs. non-athletes
Body Weight Maintenance
Vegetarianism
Eating Disorders
Nutritional Supplements
BALANCED DIETS & FOOD VOLUMES; ATHLETES VS. NON-ATHLETES
Average Person, distribution of calories for 2000 calorie dietAthlete, distribution of calories for 3000 calorie diet
0
200
400
600
800
1000
1200
1400
1600
1800
Average Person Elite Athlete
CarbohydratesFatProtein
BODY WEIGHT MAINTENANCE
Optimum weight & body fat %:Best determiner is adaptation to
training and performance in competition
Maximize strength-power to body weight ratio
Optimum body fat % for each individual
WEIGHT CONTROLTO INCREASE BODY WEIGHT:
Drink fruit juices during dayCarry snacks
• Unsalted peanuts, cashews• Chips w/ guacamole• Wheat thins with cheese• Soy nuts
Increase lean mass by strength & power training
WEIGHT CONTROLTO DECREASE BODY WEIGHT:Eat smaller portions during mealsEat snacks more frequently, rather than
large mealsSwitch to low-fat & low-starch foodsEat complex carbohydrates… Fiber helps
fill you up!Eat consistently, at same times each dayNO FAD DIETS!Do not lose more than 2 lbs/week
VEGETARIANISMNOT RECOMMENDED!! BUT IF YOU’RE GOING TO:
• Must consume a wide variety of vegetables, fruits, seeds, milk, and eggs
• A vegan (no animal products) diet is very difficult to maintain. Deficiencies may result.
• Consider protein & mineral (especially iron and calcium) supplementation
EATING DISORDERS
CATEGORIES OF EATING DISORDERS:Malnutrition - improper balance of
nutrientsOver-weight - excessive food intakeUnder-weight - inadequate food intakeAnorexia - excessive self-control
expressed with dietBulimia - lack of food-intake control,
then purging
EATING DISORDERSCAUSES: Lack of nutrition knowledge’s, understandings,
and/or applicability's Eating what’s most readily available Psycho-Social -
• Excessive self-control - perception of unrealistic expectations from others, idealized body image
• Lack of self-control• Cumulative psycho-social stress
Physical - • Cumulative physiological stresses• Lack of recovery-adaptation between
training/competition sessions
EATING DISORDERS
RESULTS: Disappointing performances
Lack of positive adaptation from training (lack of
improvement)
Lack of recovery from training/competition
(cumulative fatigue)
Lack of ability to cope with stress
Injury, & lack of ability to recover from injury
Illness, & lack of ability to recover from illness
EATING DISORDERS
SOLUTIONS: Know yourself; regarding your psycho-social
& physical status
• As affecting your eating habits
• As affected by your eating habits
Learn and apply proper nutrition practices
Work at it
Coaches - If you make an issue of it, it will
become an issue!! Deal with carefully on
individual basis.
NUTRITIONAL SUPPLEMENTS
ERGOGENIC AIDS:Few have been PROVEN effectiveNOT FDA regulatedSome effective for specific purposesNegative side effectsLegal vs. Illegal issuesSee NCAA &/or USOC website to check
for banned substancesIf considering use, get educated
SUMMARY
If you want to be an Olympian, eat like it.
SUMMARY, FOR COACHES AND PARENTS
It’s OK for you to exercise, and eat right, too!!
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