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MSHUSTER Page 1 2/14/2011
Nutrition
Definition:
• (physiology) the organic process of nourishing or being nourished; the
processes by which an organism assimilates food and uses it for growth and
maintenance
• involves the processes of digestion of food, absorption, storage and use of
nutrients, and elimination of waste.
www.nutritionwerks.net/glossary.asp
• nutriment: a source of materials to nourish the body
• the scientific study of food and drink (especially in humans)
wordnetweb.princeton.edu/perl/webwn
Goal is to have optimal performance of biochemical reactions:
• The consumption of food and how the body uses the food for
growth, energy, and healing of damaged tissues with maximal efficiency.
• Promotes health, prevents illness or injury, and maximizes life
expectancy
Health
Definition:
• by the World Health Organization (WHO) as a state of complete physical,
mental and social well-being, and not merely the absence of disease
http://www.who.int/about/definition/en/print.html
Healthy weight • is a body weight that is appropriate for height and benefits health. One tool
to help you determine if you are underweight, at a healthy weight,
overweight, or obese is the Body Mass Index or BMI. The BMI is a
measure of weight for height for adults over 20 years old.
www.accessdata.fda.gov/videos/CFSAN/HWM/hwmgloss.cfm
• when compared to overweight or obese, is less likely to be linked with any
weight-related health problems, such as Type 2 diabetes, heart disease,
high blood pressure, and high blood cholesterol. ...
www.cdc.gov/leanworks/resources/glossary.html
MSHUSTER Page 2 2/14/2011
http://www.myfoodguidepyramid.gov
http://www.mypyramid.gov/guidelines/PolicyDoc.pdf
The International Classification of adult underweight, overweight and
obesity according to BMI
BMI
Classification Cut-off points
Underweight <18.50
Severe thinness <16.00
Moderate thinness 16.00 - 16.99
Mild thinness 17.00 - 18.49
Normal range 18.50 - 24.99
Overweight ≥25.00
Pre-obese 25.00 - 29.99
Obese ≥30.00
Obese class I 30.00 - 34.99
Obese class II 35.00 - 39.99
Obese class III ≥40.00
Source: Adapted from WHO, 1995, WHO,
MSHUSTER Page 5 2/14/2011
General nutrition concepts
Purpose: Assimilate foods (nutrients) eaten into useable energy to carry out the body’s
functions including maintenance, growth and repair
Requirements: Dependent on age, activity, gender, weight and height.
Estimated by a number of methods:
Harris Benedict Equation http://www.bmi-calculator.net/bmr-calculator/
• The following table enables calculation of an individual’s Basal Metabolic
Rate (BMR).
BMR calculation for men BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm ) – (6.775 x age in years)
BMR calculation for men BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches ) - (6.76 x age in years)
BMR calculation for women BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm ) - (4.676 x age in years)
BMR calculation for women BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches ) - (4.7 x age in years)
• The following table enables calculation of an individual’s recommended
daily calorie intake to maintain current weight:
Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9
Physical exercise is any bodily activity that enhances or maintains physical fitness and
overall health and wellness.
Physical fitness comprises two related concepts: overall fitness (a state of health and
well-being) and specific fitness (a task-oriented definition based on the ability to perform
specific aspects of sports. Physical fitness is generally achieved through exercise, correct
nutrition and adequate rest. http://en.wikipedia.org/wiki/Harris-Benedict_equation
Energy expenditure of swimming:
http://nutritiondata.self.com/tools/calories-burned
http://www.brianmac.co.uk/energyexp.htm
MSHUSTER Page 6 2/14/2011
Weight in
pounds
Energy required for swimming
@ 25m/minute or
27.7 yds/minute for 1 hour =
1662 yds
Energy required for swimming
@ 50m/minute or
44 yds/minute for 1 hour =
2640 yds
88 198 414
110 245 513
132 292 611
154 339 710
176 387 808
18 434 907
http://www.brianmac.co.uk/energyexp.htm
It is all about Energy……..
• Carbohydrates: Preferred fuel of humans
60 to 70 % of energy consumed should come from
carbohydrates
4 calories/gram of carbohydrate
Bread
Cereals
Pasta
Rice
Fruits
Vegetables
MSHUSTER Page 7 2/14/2011
• Fats: Essential
< 30% of energy consumed should come from fat
9 calories/gram of fat
Saturated: Animals
Polyunsaturated: Plants
Trans: Not found in nature
• Protein : Essential
10 to 20% of total daily energy intake should be
high quality protein
Fish
Animal
Animal products: cheese, milk, eggs
Plants: beans, legumes, nuts
TuFu
Powdered milk
Powdered whey protein
4calories/gram of protein
MSHUSTER Page 8 2/14/2011
Recommended Dietary Allowances (RDAs) for protein based on age:
Children
1–3 years
4–6 years
7–10 years
16 grams
24 grams
28 grams
Males
11–14 years
15–18 years
19–24 years
25+ years
45 grams
59 grams
58 grams
63 grams
Females
11–14 years
15–18 years
19–24 years
25+ years
46 grams
44 grams
46 grams
50 grams
*However, this chart does not take into account your size—and larger
people tend to have greater protein requirements. The following
calculation is a more popular method for calculating daily protein
amongst most health professionals:
Your weight in pounds multiplied by .36 to .50 = Daily protein
requirement (in grams).
http://life.familyeducation.com/protein/foods/48678.html#ixzz1Das0joMl
• Vitamins Required for metabolic processes and chemical
reactions
FAT soluble Source Affect
A Beta carotene vegetable precursor Sight
Animal products
Fish liver
Fortified dairy products
D Animal products Bones
Fortified dairy products
E Animal products
Oral supplements
Anti-0xidient
K Animal products Coagulation
Green leafy vegetables
MSHUSTER Page 9 2/14/2011
WATER soluble Source Affect
B1 Thiamine
B2 Riboflavin
B3 Niacin
B5 Pantothenic acid
B6 Pyridoxine
B7 Biotin
B9 Folic acid
B12 Cobalamin
Cereals and whole grains
Fortified grains & cereals
B1 is also found in potatoes,
pork, seafood, liver, and
kidney beans.
B2 is found in enriched
bread, dairy products, liver,
and green leafy vegetables
Liver, fish, chicken, lean
red meat, nuts, whole
grains, and dried beans.
Almost all foods.
Fish, liver, pork, chicken,
potatoes, wheat germ,
bananas, and dried beans.
Made by intestinal bacteria
and is also in peanuts, liver,
egg yolks, bananas,
mushrooms, watermelon,
and grapefruit.
Green leafy vegetables,
liver, citrus fruits,
mushrooms, nuts, peas,
dried beans, and wheat
bread.
Eggs, meat, poultry,
shellfish, milk, and milk
products
Helps produce energy and
affect enzymes that
influence the muscles,
nerves, and heart
Role in energy production
in cells and helps keep the
skin, nervous system, and
digestive system healthy
Normal growth and
development
Break down protein and
helps maintain the health of
red blood cells, the nervous
and immune systems
Breaks down protein and
carbohydrates and makes
hormones.
Helps make and maintain
DNA and production of red
blood cells
Growth and development,
producing blood cells,
nervous system function,
and use of folic acid and
carbohydrates
http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternati
veMedicine/HerbsVitaminsandMinerals/vitamin-b-complex
MSHUSTER Page 10 2/14/2011
Minerals: Required for metabolic processes, chemical reactions, and
physiologic function
Macro Minerals: Calcium, phosphorus, magnesium, sodium, potassium, sulfur,
chloride
Trace Elements: Iron, zinc, iodine, selenium, copper, manganese, fluoride,
chromium, molybdenum, iodine
Ultra Trace Elements:
http://docs.google.com/viewer?a=v&q=cache:N5robEGHhcAJ:www.news.albionmineral
s.com/human-nutrition/research-notes-pdf/doc_download/726-minerals-trace-minerals-
ultra-trace-minerals-is-supplementation-
safe+ultra+trace+mineral&hl=en&gl=us&pid=bl&srcid=ADGEESgzO9PrsCc3q4PTZby
KSnIFzC1cCkPrXgOsAa9-
ppmYiL3CY_fGypqwuEXfOdD7VI5esD8pCnaArtQC8PFNOGhIaeK7ST_CxBILQvwE
FzcdK2_BPclF97ANIIb4DHxVui0UAKVk&sig=AHIEtbSU_sm16DcPfQ6nppCoLhZxu
W8viA
Hydration: The process of providing an adequate amount of liquid to bodily tissues.
Most common liquid is water
Fluids replace water losses: urine, stool, breath, skin, sweat
Losses depend on weight, intensity of exercise, weather, and level of
training and most individuals average 1 to 4 pounds of fluid loss per
exercise session. Swimmers can be less approximately 0.5 L. Weigh
before and after exercise. 1 pound equals 16 oz. Avoid caffeine it is a
natural diuretic.
Sweat contains salt, potassium, calcium and magnesium in addition to
water. Replace water loss with liquids and/or foods (soups, yogurt, and
watermelon) which can provide 20 to 30 % of liquid needs. Then need to
consume water to replace water lost.
Water needs adults calculated on weight: 1 oz (30ml)/Kg of body
weight or ½ oz /lb of body weight. 1 quart for every 50 pounds
Water requirements for children: Holliday-Segar Fluid Requirement
Calculation
Weight Baseline water requirement
>20 Kg (44 lbs) 1500 ml plus 20 ml/kg over 20 Kg
40 Kg (80 lbs) 1500 ml + 20*20 = 400 ml = 1900 ml/day
50 Kg (110 lbs) 1500 ml + 600 ml = 2100 ml/day
MSHUSTER Page 11 2/14/2011
Water needs adults calculated on weight: 1 oz (30ml)/Kg of body
weight or ½ oz /lb of body weight. 1 quart for every 50 pounds
Weight in
Pounds
Weight in
Kilograms (Kg)
Millilites
(mL)
Ounces (oz)/8 =
glasses
80 36.4 1092 36.4 = 4.6
90 40.9 1227 40.9 = 5.1
100 45.5 1365 45.5 = 5.7
110 50 1500 50 = 6.25
120 54.5 1635 54 = 6.75
130 59 1770 59 = 7.4
140 63.6 1908 63.6 = 8
150 68.2 2046 68.2 = 8.5
170 77.3 2319 77.3 = 9.7
190 86.4 2591 86.4 = 10.8
Sports drinks have been created to facilitate hydration (and provide carbohydrates)
According to Murray, the optimum concentration of carbohydrate in a sports drink is 6-
8%. This concentration can also be expressed as:
• 6 - 8 grams per 100 ml (3.3 oz)
• 14.2 - 18.9 grams per 8 oz.
• 21.3 - 28.4 grams per 12 oz.
Gatorade Thirst Quencher® and Gatorade Endurance Formula® both contain 14 grams of
carbohydrate per 8 oz serving (www.gatorade.com ). This equals a 5.8% solution. By
comparison, fruit juices contain roughly 10% carbohydrate and soft drinks contain 10-
12% carbohydrate.
MSHUSTER Page 12 2/14/2011
Murray R, Bartoli W, Stofan J, et al. A comparison of the gastric emptying characteristics
of selected sports drinks. Int J Sports Nutr 1999;9:263-274.
PRODUCT CARBS SODIUM CAFFEINE?
Aquis 3.2% 110 mg no
Cytomax 4.2% 50 mg YES
Enervit Professional 4.0% (n/a) no
Gu2O 5.4% 120 mg no
Gatorade Endurance Formula 5.8% 200 mg no
Gatorade Performance Series** 21.7% 133 mg no
Gatorade Thirst Quencher 5.8% 110 mg no
Powerade Mountain Blast (20 g powder in 8 oz.) 7.9% 25 mg no
Powerade Orange 7.1% 55 mg no
PowerBar Endurance Sport (18 g powder in 8 oz.) 7.1% 160 mg no
Revenge Sport (n/a) 100 mg YES
Ultima Replenisher 1.25% 37 mg no
Comparisons based on 8 oz serving of the ready-to-drink product unless otherwise noted)
**Because Gatorade Performance Series contains such a high concentration of
carbohydrates, it should be limited to post-race consumption to replenish muscle
glycogen, or well before a race for carbo-loading. The other products are suitable for
consumption during competition. http://www.athleteinme.com/ArticleView.aspx?id=358
http://www.ceraproductsinc.com/research/CeraSport_comparison_chart_73008.pdf
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic
performance. It is concerned with the type and quantity of fluid and food taken by an
athlete, and deals with nutrients such as vitamins, minerals, supplements and organic
substances such as carbohydrates, proteins and fats. Although an important part of many
sports training regimens, it is most commonly considered in strength sports (such as
weight lifting and bodybuilding) and endurance sports (for example cycling, running,
triathlon). http://encyclopedia.thefreedictionary.com/sports+nutrition
Nutrition and young athletes:
Goals: Maintain health
Optimize growth: Greater protein need/Kg of body weight
Greater calcium need to support bone accretion
Optimize athletic performance
MSHUSTER Page 13 2/14/2011
Differences from adults:
Energy expenditure
Higher cost of energy expenditure up to 30%
Higher resting energy expenditure
Greater turn over:
range of motion,
mechanical work and power
Fuel utilization
Preferential fat oxidation during exercise
Glycogen stores are lower
Enzymes in glycolytic pathways are not fully developed
Decreased anaerobic capacity and lactate production
Thermoregulation during exercise
Higher surface area to weight ratio
Slower acclimatization
Lower sweat rate
Differences in electrolyte losses of sweat
Lower sodium content
Lack of temperature regulation leads to dehydration
Dehydration is more detrimental to children
Nutrition and swimming: Sparse research literature
• Training: Fluid losses approximately 500 ml/90 minute session of
10,000 m.
• Performance: No data to suggest carbohydrate loading
• Recovery: Replace fluid, calories and protein losses
How and what do I eat before, during, and after meets?
Before the Meet
• Make your large meal (approximately 600–800 calories) at least 3– 4 hours prior
to an event. This will provide adequate time for your food to digest. If you swim
the AM session it may be better to eat this meal the night before.
• Eat complex carbohydrate foods and moderate amounts of lean protein. Grains,
cereals, bread, bagels, skim milk, low fat yogurt, cheese, fish, chicken, turkey,
pork loin.
MSHUSTER Page 14 2/14/2011
• Avoid high fiber foods (Fiber One cereal 12 grams of fiber/serving) and
cruciferous vegetables (cauliflower, broccoli, brussel sprouts), beans, and grapes
or fruit and fruit juices which can cause gas. Nerves, fiber and gas can be a bad
combination on the block.
• Liquid meal replacement (Carnation Instant Breakfast) are fine, especially if you
can't stomach solid food in the morning, because they don't leave you feeling as
full as a large meal of equal calories since they leave your stomach quicker than
solid food usually 30 minutes depending on the fat content. Milk shakes may not
be so good because of the higher fat content.
• Do not try new foods before an important competitive meet. Always test it during
training to see how it feels.
• Reduce the size of your food intake as you approach the time of your event. For
example, 3– 4 hours before, you can have a large meal (approximately 600–800
cals); but since meets can take hours, and hours can pass between events eating
easily digested carbohydrates and lean protein during the meet is essential. Every
1-2 hours eat lighter snacks (cereal bars, loose cereal, fruit or veggies with peanut
butter, rice cakes, fruit juice, yogurts, cereal and peanut butter balls)
Sample Menu
Breakfast: (for a late-morning or an early-afternoon competition)
Bowl of cereal with low-fat milk
Sliced bananas
Toasted whole-grain English Muffin with peanut butter
Glass of orange juice
Lunch: (for a late-afternoon or evening competition)
Turkey sandwich on whole-wheat bread
Green salad with fruit, nuts and dressing (or veggie soup)
Frozen yogurt with fresh fruit (sliced strawberries, grapes, bananas)
Water
Dinner: (for an early-morning or any-time-the-next-day competition)
Grilled chicken
Pasta with sauce
Broccoli and carrots
Fruit salad
2 fig bars
Glass of skim or 1% low-fat milk
MSHUSTER Page 15 2/14/2011
Snacks: Loose cereal in baggies
Chex mix
Granola
Peanut butter
Nuts
Graham crackers
Pudding
Yogurt
Fruit
Veggies (carrots)
Recovery Foods
Carbohydrate, protein and fluid repletion should begin within 30 minutes after exercise
no longer than 2 hours.
• Carbohydrate 1.2 – 1.5 gm/Kg
• Protein 0.3 – 0.5 mg/Kg
Weight CHO 1.2
gm/calories
CHO 1.5
gm/calories
PRO 0.3
gm/calories
PRO 0.5
gm/calories
40 Kg 48/192 60/240 12/48 20/80
50 Kg 60/240 75/300 15/60 25/100
60 Kg 72/288 90/360 18/72 30/120
70 Kg 84/336 105/420 21/84 35/140
• Plenty of fluids: water, fruit juice, sports drinks, soups, and watery fruits and
veggies (watermelon, grapes, oranges, tomatoes, lettuce, and cucumbers).
• A lot of carbohydrate-rich foods: pasta, potatoes, rice, breads, fruit
• Lean protein: whey protein, yogurt, milk, powdered milk, chicken breast, pork
loin, fish
Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr.
2008;5:15.
• Potassium-rich foods such as potatoes, bananas, oranges, orange juice, and
raisins.
• A typical meal, moderately salted, supplies enough sodium to replace the amount
lost through sweat.
MSHUSTER Page 16 2/14/2011
http://life.familyeducation.com/nutrition-and
diet/foods/48813.html#ixzz1Daswcr95
Take home messages:
• Promote health and prevent illness
• Monitor growth along growth chart
• Performance: No scientific evidence to support general use of
supplements to improve performance.
Protein: minimum of 1.2 to 1.7 - 2 grams/Kg/day
Carbohydrate: Adequate intake of 50 to 60 % of total daily calorie intake
Hydration: Keep wet: inside and out
Calcium: Bone health
Iron: Especially girls
Performance is determined by talent, training, and motivation, resistance to injury,
rest and maintenance of health.
• Nutrition is more important for health and growth.
• If you are adequately nourished and rested, then you can train properly.
• Eat and drink to promote recovery of your muscles after workouts.
• Nutrition together your talents and motivation, nurtured by the love of your
family and friends.
• With guidance from the coaches
• Produces success!
MSHUSTER Page 17 2/14/2011
References
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Google search: Nutrition and swimming: 12,300,000 (0.12 seconds)
1. USA Swimming - Nutrition Center
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www.usaswimming.org/DesktopDefault.aspx?TabId=1547... - Cached
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6. [PDF]
Fueling Swimmers
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When you are swimming, keep a fluid bottle next to the pool and drink 5 to 10
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www.lehighsports.com/assets/sportsmed/Swimmers.pdf
7. Tips on nutrition for swimming | Life and style | The Guardian
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MSHUSTER Page 21 2/14/2011
10. Swimming Nutrition
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Reference Books:
1. Clark N. Nancy Clark's Sports Nutrition Guidebook. 4th ed. Chestnut Hill:
Human Kinetics; 2008.