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Nutrition and the Athlete

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Objectives

• Upon completion of this chapter, you should be able to:– Explain how good nutritional habits lead to

increased athletic performance and good health

– Discuss the relationship of energy to food– Describe the seven food components and

their importance to nutrition

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Objectives (cont’d.)

• Upon completion of this chapter, you should be able to (cont’d.):– Explain the importance of vitamins and

minerals to a sound diet – Compare and contrast the four food pyramids

outlined in the chapter– Define nutritional quackery– Discuss proper weight control

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Objectives (cont’d.)

• Upon completion of this chapter, you should be able to (cont’d.):– Discuss the underlying reasons for disordered

eating

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Nutrition

• Field of science or study that deals with food and nourishment

• Proper nutrition can reduce likelihood of injury and increase performance

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Energy

• Power used to do work or to produce heat or light

• Cannot be created or destroyed, but it can be changed from one form to another– Solar energy– Photosynthesis

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Energy (cont’d.)

• Needed:

• In nutrition, energy is measured as calories

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Food Components

• Carbohydrates

• Proteins

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Food Components (cont’d.)

• Fats

– Fatty acids• Saturated, monounsaturated, polyunsaturated, and

trans fatty acids

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Food Components (cont’d.)

• Vitamins– Complex organic substances the body needs

in small amounts• Measured in milligrams (mg) or micrograms (mcg)

– Fat-soluble• Meats, liver, dairy products, eggs, and leafy green

vegetables

– Water-soluble• Whole grain cereals, leafy green vegetables, fruits,

and legumes

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Food Components (cont’d.)

• Minerals– Inorganic substances – Participate in biochemical and physiological

processes necessary for proper growth, development, and health

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Food Components (cont’d.)

• Water

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Food Components (cont’d.)

• Sports drinks– Contain sugar, minerals (e.g., potassium and

sodium), and water– Can help with long, hard workouts exceeding

one hour

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Food Components (cont’d.)

• Dietary fiber– Indigestible component of plant material– Keeps the digestive tract running smoothly

• Soluble fiber• Insoluble fiber

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Daily Values

• Helps consumers use food label information in diet planning

• Daily Reference Values are based on the number of calories consumed per day– 2,000 calories has been established as the

reference

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Food Guide Pyramid

• Six groups in the USDA food pyramid:– Breads, cereals, rice, and pasta– Vegetables– Fruit– Meat, poultry, and fish– Milk products– Fats, oils, and sweets

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Nutritional Quackery

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Making the Weight

• Proper weight management enhances good health and athletic performance– Gaining weight

• Increase lean body mass

– Losing weight• Restricted calorie intake• Exercise• Both

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Disordered Eating

• Extreme expressions of food and weight issues experienced by many individuals– Include:

• Anorexia nervosa and manorexia• Bulimia nervosa• Binge eating

– Female athlete triad• Disordered eating, amenorrhea, and osteoporosis

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Special Diets

• Pregame meals limit protein intake and concentrate on carbohydrates – Example:

• 1 to 2 cups pasta with 1 1/2 cups tomato meat sauce

• Bread• Milk (low-fat or skim)• Orange juice• Oatmeal raisin cookie• Water

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Calculating “Ideal’ Weight for Athletes

• Body mass index (BMI) is a reliable indicator of total body fat

• Limitations:– May overestimate body fat in athletes and

others who have a muscular build– May underestimate body fat in older persons

and others who have lost muscle mass

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Calculating “Ideal’ Weight for Athletes (cont’d.)

• To determine BMI:– Divide weight in pounds by height in inches– Divide again by height in inches – Multiply by 703

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Conclusion

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