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Nutrition for Performance

Nutrition for Performance. The saying, “you are what you eat” might be tailored to an athlete as, “you compete how you eat!” Research shows that what an athlete eats and drinks has an effect on exercise performance. So whether you’re playing amateur soccer or running a marathon, your

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Nutrition for Performance

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  1. Nutrition for Performance The saying, “you are what you eat” might be tailored to an athlete as, “you compete how you eat!” Research shows that what an athlete eats and drinks has an effect on exercise performance. So whether you’re playing amateur soccer or running a marathon, your performance depends not only on your training methods, but also on eating the right foods.

  2. Food Categories • What are Macronutrients? • What are Micronutrients?

  3. Protein, Carbs and Fats • 10-15% diet protein • 50-60% diet carbohydrates • 20-30% diet fats • 4 calories in 1 gram of protein and carbohydrate • 9 calories in 1 gram of fat

  4. Protein • Average person needs 0.8g/Kg protein • Athletes need more = 1.2g/Kg-1.7g/Kg • 2 types of protein: complete and incomplete

  5. Protein • Athletes require more protein than non-athletes • Should be tailored to training • As high as 18% from protein • Strength athletes 1.7 per kg • Endurance 1.2 to 1.4 g per kg • Average diet provides 1.4 gm/kg/day • Adequate calorie intake is just as important as adequate protein intake for building muscles • Too much protein intake can be bad -is stored as fat -lead to dehydration and kidney problems

  6. Carbohydrates • Two types: Simple and Complex • Glycemic index : The reference value of the glycemic-index chart is Glucose (GI = 100) • High GI foods have a glycemic index of more than 70. Low GI foods have a glycemic index of less than 55. Medium GI foods are in between.

  7. Why Complex Carbohydrates? • Compared to ingesting simple carbohydrates, ingesting complex carbohydrates: -improves glycogen stores -Promotes faster stomach emptying -Leads to lower blood sugar and insulin levels

  8. Glycemic Index • Glycemic Index of Grains: Buckwheat 54 Bulgur 48 Basmati Rice 58 Brown Rice 55 Long grain White Rice 56 Short grain White Rice 72 Uncle Ben's Converted 44 Noodles (instant) 46 Taco Shells 68 • Glycemic Index of Fruit: Apple 38 Banana 55 Cantaloupe 65 Cherries 22 Grapefruit 25 Grapes 46 Kiwi 52

  9. Glycemic Index cont… • Continuation of Fruit: Mango 5 Orange 44 Pear 38 Pineapple 66 Plum 39 Watermelon 76 • Glycemic Index of Vegetables: Beets 69 Broccoli 10 Cabbage 10 Carrots 49 Corn 55 Green Peas 48 Lettuce 10 Mushrooms 10 Onions 10 Parsnips 97 Potato (baked) 93 Potato (mashed, instant) 86 Potato (new) 62 Potato (french fries) 75 Red Peppers 10 Pumpkin 75 Sweet Potato 54

  10. FATS: GOOD VS. BAD • Saturated come from animal products, • Polyunsaturated come from plant sources, • 25-30% of diet should be fat, which helps in energy supply, insulation and protection

  11. Fats • Major source of energy • 25 to 30% of total calories should come from fat • Cholesterol intake should be less than 300 mg/day • HDL vs. LDL , good vs. bad • Average Canadian diet provides 37% of total calories from fat

  12. The Micronutrients: Vitamins and Minerals • Vitamins and Minerals don’t give the body energy; • eg. The Kreb’s cycle • Vitamins that are water soluble are needed everyday (C’s and B’s); fat-soluble (A,D, E, K) are needed but be weary • Calcium, sodium, potassium, Iron and Zinc

  13. VITAMIN DEFICIENCY • RICKETS (NO VIT D)

  14. VITAMIN C DEFICIENCY Scurvy is a nutritional disease caused by deficiency of vitamin C. Common symptoms include pinpoint bleeding around hair follicles, along the gums, and under the nails.

  15. Energy Equation • Energy storage = Energy intake + Energy output • Def of a calorie? • Energy • Amount of heat needed to raise the temp of 1 gram of pure water by 1oC • 1 Calorie=kcal or 1000 calories • 1 calorie = 4.184 joules (SI unit) • A measure of metabolising food through body

  16. Daily Caloric Need • Consists of your BMR+ Calories for activity+ thermic effect of food • Too little = too skinny • Too much = too fat

  17. Cont… • Athletic groups such as football players and strength athletes appear to obtain adequate nutrition, while inadequate intakes have been reported in other athletic groups, including dancers, basketball players, gymnast, runners, skiers, swimmers, triathletes and wrestlers

  18. Cont… • MALNUTRTION, represents unbalanced nutrition and may exist as either under or over nutrition (basically the ind. is not receiving adequate intake or receiving too much)

  19. Determinants of the Athlete’s Energy Requirements • During intense exercise • Carbohydrate stored in muscles and liver (glycogen) is predominant fuel source • During prolonged exercise • Fat stores are predominant fuel source • Fitness level of the athlete • Well trained endurance athletes burn fat more efficiently, sparing limited glycogen stores

  20. BMI Formula • The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or metres.1 metre = 100cmsmetres² = metres * metres • Table: Metric BMI Formula BMI =weight in kilograms or Kg/M2 height in meters²

  21. Dieting for Performance • Recommended diet for athletes: 55-60% carbs; 15% protein; 25-30% fat • Endurance athletes recommended to carb load

  22. Carbohydrate loading • Everyone needs 50-100g of carbs a day to spare catabolism of protein • Athletes use loading to super compensate the glycogen (sugar in blood and liver) in an attempt to delay the onset of fatigue; it is usually used for 3-7 days • Deplete, carb deprive (high fat-protein diet), and carb load; you are also training during this time which further depletes

  23. Carbohydrate Loading • Increases the body’s pre-exercise glycogen stores by 50 to 100% • Benefits endurance athletes who compete for longer than 90 minutes -can increase endurance up to 20% -can increase performance by 2-3%

  24. Carbohydrate Loading:One Example of How Days prior to eventExercise durationCarbohydrate intake 6 90 minutes 5 gm/kg/day 5 40 minutes 5 gm/kg/day 4 40 minutes 5 gm/kg/day 3 20 minutes 10 gm/kg/day 2 20 minutes 10 gm/kg/day 1 rest 10 gm/kg/day

  25. Protein intake and Supplementation • Athletes require more protein than non-athletes • Average American diet provides 1.4 gm/kg/day • Adequate calorie intake is just as important as adequate protein intake for building muscles • Too much protein intake can be bad

  26. Protein intake and Supplementation • Test is labs, have shown that individuals undergoing endurance training increase their protein needs to about 1 to 1.2 g per kg per day, well above the RDI. In contrast, for subjects performing resistance exercises or weight lifting, the RDI for protein seems to be adequate. In resistance training, you are building up muscle and protein is used more efficiently.

  27. Protein intake and Supplementation • Muscles are built from protein. Unlike fat cells for fat and muscle or liver for glucose, there is no place in the body to store protein. We need to consume enough protein to allow our muscles to be healthy and perform work. Athletes performing weight bearing type of exercises don't need extra protein. Endurance training, demands extra dietary protein but, fortunately, vitamin B6 is also present in protein-rich foods.

  28. Fats for athletes • Mainly required for endurance type competitors • As level of training increases so does fat intake

  29. Competition Meals • Pre-exercise meal: needed for glycogen synthesis and glucose accessibility, eaten 2-6 hours pre • High in carbs; low in fat and fibre; moderate level of protein • During only necessary if comp more than 90 mins (then high carb) • Post-exercise meal: rehydration; and high carbs

  30. Dehydration and Fluid Replacement • Heat regulating centre is in the hypothalamus; it neurologically gets stimulated by two reflexes: • reflex dilation of skin (forces blood to flow and transfer the surface of skin), radiation, convection, and conduction • Sweating reflex: sweat glands are activated to surface to allow for evaporation

  31. Fluid Replacement • Needed before, during and after • Never be thirsty • No fruit drinks, high-sugar drinks, pop, tea, coffee and cola’s • Before exercise:2-3 cups; 2-3 hours before +1 cup 10-20 minutes prior • During exercise: only if activity >50 mins (6% electrolyte solution every 10 mins) • Post exercise: all fluids lost should be gained within 2 hrs.; some sugar+electrolyte

  32. Heat cramps, heat stroke, and heat exhaustion • Sign of dehydration is not sweating. • Eventual outcomes of dehydration are: • Heat cramps: muscles tighten due to fluid loss • Heat exhaustion: need med attention. Hi internal temp, pale, cool, clammy, light headed, loss of conscious • Heat stroke: complete failure of body to heat regulate. Hi body temp, headache, confusion, loss of consciousness

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