eating around physical activity the basics of sports nutrition
TRANSCRIPT
Eating Around Physical Eating Around Physical ActivityActivity
The Basics of Sports NutritionThe Basics of Sports Nutrition
The Need for Addressing The Need for Addressing Sport Nutrition with TeensSport Nutrition with Teens
Teens are competing with “empty fuel Teens are competing with “empty fuel tanks”tanks”
Lots of misinformation pertaining to Lots of misinformation pertaining to sports nutritionsports nutrition
Performance enhancing supplements Performance enhancing supplements are everywhereare everywhere
Coaches in need of sound sports Coaches in need of sound sports nutrition informationnutrition information
The School EnvironmentThe School Environment
Does your school offer a healthy nutrition Does your school offer a healthy nutrition environment as it relates to student physical environment as it relates to student physical activity endeavors?activity endeavors?
Is PE offered and available to all?Is PE offered and available to all? Is nutrition education offered to key adults?Is nutrition education offered to key adults?
• CoachesCoaches• parentsparents
Is water readily available during practices/events?Is water readily available during practices/events? Travelling teams - how’s their nutritionTravelling teams - how’s their nutrition
Sports Nutrition ContentSports Nutrition Content
Fueling the Athlete’s BodyFueling the Athlete’s Body Staying Hydrated During ExerciseStaying Hydrated During Exercise Eating Around ExerciseEating Around Exercise Dietary SupplementsDietary Supplements
• General Guidelines for Evaluating General Guidelines for Evaluating SupplementsSupplements
• Taking a Look at CreatineTaking a Look at Creatine
Fueling the Athlete’s BodyFueling the Athlete’s Body
Main Concept:Main Concept:Energy In = Energy Energy In = Energy OutOut
Food = Energy InFood = Energy In
Activity = Energy Activity = Energy OutOut
Nutrients that Provide Nutrients that Provide EnergyEnergy
Three classes of Three classes of nutrients provide nutrients provide energy:energy:• CarbohydrateCarbohydrate
(60-65%)(60-65%)
• FatFat(<30%)(<30%)
• ProteinProtein(10-15%)(10-15%)
Vitamins and Minerals:Vitamins and Minerals:The Supporting CastThe Supporting Cast
Do not provide Do not provide energy (calories)energy (calories)
Vital in metabolic Vital in metabolic pathwayspathways
Variety of foods is Variety of foods is key!key!
Energy Storage in the Energy Storage in the BodyBody
Two main storage Two main storage forms of energy:forms of energy:
Body fat stores Body fat stores (adipose tissue)(adipose tissue)
Stored carbohydrate Stored carbohydrate in muscles and liver in muscles and liver (glycogen)(glycogen)
Type of Exercise Type of Exercise Influences Which Stored Influences Which Stored Energy is UsedEnergy is Used
Prolonged Aerobic Prolonged Aerobic ExerciseExercise• start out utilizing start out utilizing
carbohydrate carbohydrate storesstores
• switch over to fat switch over to fat storesstores
Spurt ExerciseSpurt Exercise• primarily use primarily use
glycogenglycogen
Some Comments on Some Comments on ProteinProtein
Body’s storage form of protein is muscleBody’s storage form of protein is muscle
Muscle rarely contributes to energy Muscle rarely contributes to energy productionproduction
Extra dietary protein does not translate Extra dietary protein does not translate into larger, stronger musclesinto larger, stronger muscles
Glycogen Storage is Glycogen Storage is LimitedLimited
Avoid “hitting the wall” or “bonking”Avoid “hitting the wall” or “bonking”
Replenishing glycogen is critical to sustained Replenishing glycogen is critical to sustained performance and quick recoveryperformance and quick recovery
High carbohydrate snacks/meals are the High carbohydrate snacks/meals are the athlete’s ticket to successathlete’s ticket to success
Staying Hydrated During Staying Hydrated During ExerciseExercise
We will cover:We will cover: Advantages of staying properly hydratedAdvantages of staying properly hydrated
Basic guidelines for hydrationBasic guidelines for hydration• BeforeBefore• DuringDuring• After…exerciseAfter…exercise
Sports drinks vs. WaterSports drinks vs. Water
Advantages of Staying Advantages of Staying Properly HydratedProperly Hydrated
Performance is Performance is maintained at its maintained at its bestbest
Avoidance of heat Avoidance of heat illnessillness
Recovery time is Recovery time is shortershorter
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Information on Heat IllnessInformation on Heat Illness
Three stages of heat illness:Three stages of heat illness: Heat crampsHeat cramps
Heat exhaustionHeat exhaustion
Heat strokeHeat stroke
Basic Hydration Guidelines Basic Hydration Guidelines
for the Athlete:for the Athlete:
Before ExerciseBefore Exercise• 2 hours before: drink up to 3 cups water2 hours before: drink up to 3 cups water• 15 minutes before: drink 1-2 cups water15 minutes before: drink 1-2 cups water
During ExerciseDuring Exercise• Every 15-20 minutes: drink 1/2 - 1 cup Every 15-20 minutes: drink 1/2 - 1 cup
waterwater After ExerciseAfter Exercise
• Drink 2 1/2 to 4 cups fluid for every pound Drink 2 1/2 to 4 cups fluid for every pound of body weight lostof body weight lost
Sports Drinks vs. WaterSports Drinks vs. Water
Water is usually Water is usually the perfect choicethe perfect choice
Sports drinks are Sports drinks are appropriate appropriate when…when…• longer bouts of longer bouts of
physical activityphysical activity• need to replace need to replace
energy as well as energy as well as fluidfluid
Caffeine, Alcohol and Caffeine, Alcohol and HydrationHydration
Caffeine and alcohol are both diureticsCaffeine and alcohol are both diuretics
Consumption of alcohol or caffeine may Consumption of alcohol or caffeine may dehydrate athletedehydrate athlete
Avoid both prior to exerciseAvoid both prior to exercise
Eating Around ExerciseEating Around Exercise
Eating Before Competing
Refueling During Exercise
Recovery Nutrition
Eating Before CompetingEating Before Competing
Pre-event snacks and meals help to:Pre-event snacks and meals help to:• Hydrate the athleteHydrate the athlete• Top off carbohydrate stores so fuel tank is full!Top off carbohydrate stores so fuel tank is full!
Optimal timing of eating prior to exercise Optimal timing of eating prior to exercise varies - athlete must determine what varies - athlete must determine what works best for him/her works best for him/her
Morning events need special attentionMorning events need special attention
Suggested Pre-Event Suggested Pre-Event Snacks/MealsSnacks/Meals
Bagel with low-fat yogurt and fruit
Cereal with low-fat milk and fruit
Lean meat (turkey, chicken, beef) sandwich and low-fat milk
Pasta with vegetables and lean meat
Spaghetti with tomato sauce or meat sauce
Refueling During ExerciseRefueling During Exercise
Fluids, fluids, fluidsFluids, fluids, fluids
Fuel with easily tolerated carbohydrate Fuel with easily tolerated carbohydrate source (this may be in fluid form)source (this may be in fluid form)
Choose fruits with high water content Choose fruits with high water content (oranges, grapes, peaches, pears, (oranges, grapes, peaches, pears, bananas)bananas)
Recovery Nutrition Recovery Nutrition
Timing of refueling is Timing of refueling is important!important!
Rehydrate: Rehydrate: • 16 ounces of water for each 16 ounces of water for each
pound lostpound lost
Refuel:Refuel:• High carbohydrate foods High carbohydrate foods
soon after exercise - refill soon after exercise - refill glycogen tanksglycogen tanks
Dietary Supplements and Dietary Supplements and The Teen AthleteThe Teen Athlete
Magic Bullets Abound!Magic Bullets Abound!
Teens need to be informed consumersTeens need to be informed consumers
Coaches need information on Coaches need information on supplementssupplements
Types of Dietary Types of Dietary SupplementsSupplements
Vitamin and mineral supplementsVitamin and mineral supplements
Herbal or botanical supplementsHerbal or botanical supplements
““Other”Other”
Is the supplement industry Is the supplement industry regulated?regulated?
No!No!
FDA does not regulate FDA does not regulate supplements as they do food and supplements as they do food and drugsdrugs
Buyer beware appliesBuyer beware applies
Who may benefit from a Who may benefit from a vitamin/mineral vitamin/mineral supplement?supplement?
Pregnant women Women of child-bearing years Strict vegetarians People who can not drink milk or eat
dairy foods Elderly people who are unable to eat a
healthy diet
Basic Guidelines for Basic Guidelines for Choosing a SupplementChoosing a Supplement
Generic brands will be less costly
"U.S.P" on the label indicates quality and safety standards set by U.S. Pharmacopeia
Dosage amount should not exceed 100% of the daily recommended amount (RDA)
The following information should appear on the label:• List of ingredients• List of cautions• Name and address of
manufacturer• Batch or lot number• Date of manufacturing• Expiration date
Package should be childproof
Taking a look at Creatine...Taking a look at Creatine...
Creatine supplements claim…Creatine supplements claim…• Improve athletic performance - Improve athletic performance -
strength and endurancestrength and endurance
Research, thus far, is inconclusiveResearch, thus far, is inconclusive
Creatine and Teen Creatine and Teen AthletesAthletes
Only one study on Only one study on teensteens• inconclusiveinconclusive
National Federation National Federation of State High School of State High School Associations Associations advises advises against against supplementation for supplementation for high school athleteshigh school athletes
Module 3: Eating Around Module 3: Eating Around Physical ActivityPhysical ActivityThe Basics of Sports NutritionThe Basics of Sports Nutrition
Information and activities to Information and activities to address sports nutrition with address sports nutrition with the teen audience.the teen audience.
What’s the Truth?What’s the Truth?
T/F QuizT/F Quiz Module begins Module begins
with active with active student inquirystudent inquiry
Address Address misconceptions misconceptions from the startfrom the start
Background Information Background Information SheetsSheets
Fueling the Athlete’s BodyFueling the Athlete’s Body Staying Hydrated During ExerciseStaying Hydrated During Exercise Eating Around ExerciseEating Around Exercise General Guidelines for Evaluating General Guidelines for Evaluating
SupplementsSupplements Taking a Look at CreatineTaking a Look at Creatine
Activity 1: How Much Activity 1: How Much Energy Do I Use Each Energy Do I Use Each Day?Day?
Self-Assessment Self-Assessment ActivityActivity
Students Students calculate personal calculate personal energy energy expenditureexpenditure
Good math Good math exercise!exercise!
Activity 2: Calculating Activity 2: Calculating Daily Fluid NeedsDaily Fluid Needs
Self-Assessment ActivitySelf-Assessment Activity Estimation - uses relationship between Estimation - uses relationship between
energy expenditure and fluid needsenergy expenditure and fluid needs Students will:Students will:
• Gain awareness of impact of hydration on Gain awareness of impact of hydration on health and athletic performancehealth and athletic performance
• Estimate their own daily fluid needsEstimate their own daily fluid needs
Activity 3: Planning Activity 3: Planning Meals/Snacks Around a Full Day Meals/Snacks Around a Full Day Athletic EventAthletic Event
Students assist Students assist fictitious track & fictitious track & field athlete in field athlete in planning nutrition planning nutrition needsneeds
Apply knowledge Apply knowledge gained from gained from previous previous exercises exercises
The Virtual ConnectionThe Virtual Connection
Online resources on sports nutrition:Online resources on sports nutrition:• Gatorade Sports Science InstituteGatorade Sports Science Institute
• Eat to Compete ResourcesEat to Compete Resources
• KidsHealth WebsiteKidsHealth Website
• The Physician and SportsmedicineThe Physician and Sportsmedicine
Gatorade Sports Science Gatorade Sports Science InstituteInstitute
Eat to Compete Resources Eat to Compete Resources
KidsHealth WebsiteKidsHealth Website
The Physician and The Physician and SportsmedicineSportsmedicine