sports nutrition. nutrition and physical performance “exercise is medicine” physical fitness ...
TRANSCRIPT
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Sports Nutrition
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Nutrition and Physical Performance
“Exercise is medicine”Physical fitness
Cardiorespiratory fitness Muscular strength Muscular endurance Body composition Flexibility
Photos © PhotoDisc
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Develop an Active Lifestyle
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Energy Systems, Muscles, and Physical Performance
ATP-CP energy system Quick source of ATP
Cellular ATP and creatine phosphate Fuel for 3 to15 seconds of maximal effort
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Energy Systems, Muscles, and Physical Performance
Lactic acid energy system Breakdown of glucose to lactic acid (lactate)
Doesn’t require oxygen Rise in acidity triggers
muscle fatigue
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Energy Systems, Muscles, and Physical
Performance
Oxygen energy system Breakdown of carbohydrate
and fat for energy
Requires oxygen Produces ATP more
slowly
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Energy Systems, Muscles, and Physical Performance
Teamwork in energy production Anaerobic systems Aerobic systems
Glycogen depletion Steady drop for first 1.5 hours Entirely depleted ~ 3 hours
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Energy Systems, Muscles, and Physical Performance
Endurance training Decreases reliance on anaerobic systems Extends availability of glycogen
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Energy Systems, Muscles, and Physical Performance
Muscles and muscle fibers Slow-twitch fibers Fast-twitch fibers
Relative proportion determined by genetics
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Optimal Nutrition for Athletic Performance
Consume adequate energy and nutrientsMaintain appropriate body compositionPromote optimal recovery from trainingMaintain hydration status
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Energy Intake and ExerciseEnergy needs
Fuel for training Maintain healthy weight Support growth (if adolescent) May require frequent meals and snacks
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Carbohydrate and Exercise
High-carbohydrate diets Increase glycogen stores Extend endurance
Carbohydrate loading 60–70% of calories as
carbohydrate Decrease exercise
intensity prior to competition
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Carbohydrate and Exercise
Carbohydrate intake Before exercise
Easily digested foods/beverages
Preexercise meals and glycemic index
Measure food to monitor its effects, which can raise blood glucose
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Carbohydrate and Exercise
During exercise
Sports drinks (4–8% carbohydrate) After exercise
Replenish glycogen stores1 to 1.5 grams carbohydrate per
kg both 30 minutes and 2 hours after exercise
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Dietary Fat and Exercise
Fat Major fuel source for endurance activities High-fat diet not needed Recommendations
Moderate fat intake: 20–35% of calories
Limit saturated fat to less than 10% of energy
Avoid trans fat as much as possible
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Protein and ExerciseProtein recommendations
Adults: 0.8 grams per kg body weight Endurance athletes: 1.2–1.4 g/kg Resistance-trained athletes: 1.6–1.7 g/kg
Protein sources Foods: lean meats, fish, low-fat dairy, and egg
whitesProtein intake after exercise
Helps replenish glycogenDangers of high-protein intake
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Vitamins, Minerals, and Athletic Performance
B vitamins Needed for energy metabolism Choose variety of whole grains, fruits, and
vegetablesCalcium
Needed for normal muscle function and strong bones
Low-fat dairy products Adequate intake may be a problem for females
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Vitamins, Minerals, and Athletic Performance
Iron Needed for oxygen delivery and energy
production Athletes have higher losses Lean red meats, vegetables, and enriched grains
Other trace minerals Copper and zinc Avoid high-dose supplements
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Fluid Needs During ExerciseExercise and
fluid loss Increased losses
from sweat Increased with
heat, humidity Risk for
dehydration
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Fluid Needs During Exercise
Hydration Adequate fluids before,
during, after exercise Water vs. sports drinks
Duration Intensity Environmental
factors
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Nutrition Needs of Youth in Sports
Priority on growth and development Meals/snacks both before
and after exercise Caution: High tolerance
for exercise in heat
© Glen Jones/ShutterStock, Inc.
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Nutrition Supplements and Ergogenic Aids
Include products and practices that Provide calories Provide vitamins and minerals Contribute to performance and enhance recovery Are believed to stimulate and maintain muscle growth
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Nutrition Supplements andErgogenic Aids
Amino acids“Andro” and DHEACaffeineCarnitineChromiumCoenzyme Q10Creatine
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Nutrition Supplements andErgogenic Aids
EphedrineGinsengGlutamineMedium-chain triglyceride oilSodium bicarbonate
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Nutrition Supplements andErgogenic Aids
Reasons for use Nutrition Physiological Psychological Biomechanical Pharmacological
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Weight and Body CompositionWeight gain
Increase muscle and reduce fat
Weight loss Lose fat and maintain
muscle Avoid dangerous
weight-loss practices
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Weight and Body CompositionFemale athlete triad
Disordered eating Lean-sport athletes at risk
Amenorrhea Higher prevalence in athletes Results from increased physical
activity, weight loss, low body fat, and insufficient energy intake
Premature osteoporosis Treat with hormone therapy
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Weight and Body Composition
Breaking the triad Screening, referral, and education Multidisciplinary efforts Proactive sports education
Reducing the emphasis on body weight, eliminating group weigh-ins, treating each athlete individually, and facilitating healthy weight management