NUTRITION & Weight Issues for SPORT AND FITNESS CHRIS PALANK, RN, MS ANP-C Phed 370

1. NUTRITION & Weight Issues for SPORT AND FITNESS • CHRIS PALANK, RN, MS ANP-C • Phed 370 • Fall, 2003

2. Part I. NUTRITION Healthly Eating for Exercise & Sport

3. ESSENTIAL DIETARY ELEMENTS • NUTRIENTS: • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

4. Energy Nutrients- Foods Supply the Energy for ATP Synthesis Carbohydrates 55-60% cal Fats 20-30% cal Proteins 10-15% cal

5. Energy Nutrients Carbohydrates Fats Proteins 4 Basic Food Groups

6. CARBOHYDRATES 1st Fuel Choice of the Body Easiest to Use, Provides Highest Energy Yield, Essential Fuel for the Brain Stored as GLYCOGENin Liver and Muscles Used as GLUCOSE for Cell, Carried in the Blood

7. CARBOHYDRATES CARBOHYDRATES • Carbohydrates and Exercise:ENDURANCE • ENDURANCE • Marathons, Cross Country Skiing, Soccer and Football • Long Duration Activities which may be Coupled with Bouts of Quick, Explosive Movement • Primary FOOD Sources • Bread/Pasta/Cereal • Fruit/Vegetable Groups

8. CARBOHYDRATE LOADING-Improving Endurance • GLYCOGEN LOADING: • Improves Endurance Performance • No proven effect on Sprints since stores not completely depleted • Three METHODS: • Diet high in Carbs- No prior Exhausting Exercise • Exercise plus High Carb Diet Prior • Exercise plus 2 Special Diets

9. CARBOHYDRATE LOADING Diet Manipulation: INCREASE Athletic Performance by Increasing the TOTAL Carbohydrate Supply in the Body. This is Accomplished by Either: 1. 3- 4 Day High Carb diet w/o heavy exercise depleting muscle glycogen stores 2. 7 Day Plan- Deplete and Load • 3 Days HIGH PROTEIN / Low to No Carb • with Heavy Exercise. (d1-3) • 3 Days HIGH CARB with Moderate to LowExercise. • This Allows For a “Supercharge” of Carbohydrates. • 1 DAY (Pre-game Meal) High Carbohydrate Meal -

10. FATS-LIPIDS 2nd Fuel of Choice used to SPARE Carbohydrates When Exercise Exceeds 30 Minutes in Duration or More Stored as Triglycerides in Adipose Tissue - ADIPOCYTES Used as Free Fatty Acids ATP Primary SourcesMeats, Nuts, & Dairy LIPIDS Make up All cell membranes

11. CHOLESTEROL LIPID Fat-like substance-LIPID found in all Animal tissue SOURCES: Food-Animal products By Body- Liver AIDS in DIGESTION- BileAcids Helps Produce Sex Hormones

12. Two types of LIPIDS CHOLESTEROL & TRIGLYCERIDES Carried by LIPOPROTEINS in the blood to fat receptors in the tissues: LDL- LOW Density Lipoprotein HDL -HIGH Density Lipoprotein VLDL- VERY LOW- Triglycerides

13. CHOLESTEROL &LIPOPROTEINS 1. HDL - High Density Lipoproteins - HAPPY H is for Happy HEART “GOOD” Cholesterol. It Carries Cholesterol to the Liver for Elimination. This Helps Reduce the Risk of Coronary Heart Disease. Found Mostly in Fruits, Vegetables, & Whole Grains

14. CHOLESTEROL &LIPOPROTEINS CHOLESTEROL-LIPOPROTEINS LDL-Low Density Lipoproteins- LOUSY “BAD” Cholesterol. Mostly FOUND IN ANIMAL products It is Taken Up by Artery Walls and is the Primary Source of Atherosclerosis.

15. PROTEIN • Essential For Building Muscle and Other Tissues • Primary Structure - AMINO ACIDS • Essential Amino Acids Must be Ingested AA Sources from body- Skeletal muscle As well as being the largest sink for dietary creatine, Sk MUSC is also the richest natural source of the nutrient. Thus, whenever we take a bite of steak (skeletal muscle) creatine (AA) is made available to our muscles for absorption. About one gram of creatine each day in our diets. ATP-PC

16. PROTEIN Food Sources Primary Sources: 1. Animal Protein (Meats & FISH) 2. Plant Protein (Select Beans & Nuts). High Protein Foods May Also be high in Fats Protein and Exercise Fuel ONLY in Starvation- It is Not a Major Dietary Concern UNLESS One is a Vegetarian.

17. PROTEIN SUPPLEMENTS • Many People Are Duped Into Buying High Protein Supplements When They Are Not Needed. • The Normal RDA (Recommended Daily Allotment is Small Enough to be Met by a Normal Diet. • ANY OVERSUPPLY is Eliminated by the Body and Therefore Only an Expensive Urine Enhancer. • When Lifting to Build Muscle, Increase Only Dietary Protein

18. VITAMINS + Minerals Chemical Nutrients Help RegulateMetabolism- CHO & FAT Turn food into Energy Systems Unless Athletes are in a Weight Reduction Phase Not a Major Exercise Concern- no excessive demand during increased Activity EXCEPT: IRON REQUREMENT for RBC/Hbg OXYGEN TRANSPORT

19. PRIMARY VITAMINS I. FAT SOLUBLE: Stored in body USED FORFOOD SOURCES A- Vision/ SKIN Sun/Milk/Fish/Eggs (Helps Calc & Ph) Made in Intestines by Bac E-Antioxidant Veg.Oils/Nuts/ gr Veg K- Blood ClottingFruits/Meats/gr Veg

20. PRIMARY VITAMINS II.WATER SOLUBLE NOT STORED- Must Receive in Diet! USED For FOOD SOURCES B Complex -ENERGY Meats/Grain/Vegs B6 -Protein Metab Above & Fruits B 12 -Bld Cells, DNA, RNA Meat/Milk/Eggs Folate - Same All + NUTS Vit-C- IMMUNE/Wound Fruits & Vegs

21. EXPOSING THE VITAMIN MYTH • MEGADOSES of Vitamins (Above RDA) are Unnecessary, Usually Excreted, and May Produce a Toxic Like Effect • Advertisements for Vitamins Usually Exaggerate Truths • Research Supports the Conclusion that Vitamin Supplements • DO NOT Improve Athletic Performance

22. MINERALS • Essential to Tissue Formation (ie thyroid synthesis) & Physiological functions • (ie digestion): • Food Sources : ALL Forms of Food • Supplements usually not Nec. Except for Iron in some cases • Calciumis Essential to Bone Growth & Repair • Sodium & Potassium (Electrolytes) to Fld Balance, Nerve Function, cellular Fx-----Fatigue • Iron to Blood Formation & O2 Transport (Females) • Others for Enzyme/Growth Processes-

23. Sodium-Potassium Balance • Both Sodium & Potassium Must be Kept in Balance • Athletes Have Often Increased Sodium or Potassium (Salt & Bananas or Pills) to Reduce Cramps • While These TWO Electrolytes Are Effective in Reducing Cramps, Out of Balance They Can INCREASE Cramps • THEY ARE BEST SUPPLIED IN DIET!

24. WATER -The Essential Nutrient • 50-55% of total Body Weight • 72% of muscle weight • 80% blood volume • ALL Cells and Body Functions Are Dependent on WATER! • Cellular Fx, Body Temp., • Average Adult Needs 2 QUARTS/ Day

25. WATER INTAKE & EXERCISE • Loss of WATER =DEHYDRATION • If You Wait Until You Are Thirsty to Drink - You Are Dehydrated And Can Not Catch Up • WATER MUST BE MANDATED When Exercising in the Heat- prevent heat illness- not just salt replacement • Most Foods Are WATER Based • Pure WATER, Not Sodas = the Best Form • Caffeine, in ALL Forms is a Diuretic and Will Speed Up WATER Elimination

26. OTHER CONSIDERATIONS • Daily Nutrition Guide • Daily Meal Plan • Calories and Weight Control • Food Intake by Calories • The Pre Contest Meal

27. Daily Nutrition Guide

28. Daily Meal Plan CALORIES CARBS- 60% Protein- 15-20% Fats- 20-30%

29. DAILY MEAL PLAN • Eat the Largest Meal of the Day at LUNCH • Carbohydrates Should = 60% of the Diet • Athletes, Because of Increased Caloric Expenditure, May Need to Eat NUTRITIOUS Snacks Between Meals. • It Takes 30 Minutes From the Time You Start Eating For Food to Suppress the Hunger Feelings

30. Food Intake Percentage (By Calories ) • Breakfast 15% • Snack 10% • Lunch 35% • Snack 10% • Dinner 25% • Snack 5%

31. Calories and Weight • Calorie: • Measure or UNIT of Food ENERGY over Time • All Foods (Not Water) Have Calories by the Amount Consumed • All Work Can be Measured By Calories Expended Over Time. Ex.. Jog at 5mph=200cal expand • Work Out = Calories Eaten - Weight SAME • Work Out > Calories Eaten - Weight DOWN • Work Out < Calories Eaten - Weight UP

32. The Pre Contest Meal Meals Should be Eaten at Least 3 Hrs. Before Competition Fats should not be eaten < than 4hrs prior digest slowly - GI Discomfort- prob with fats(gas) No Simple sugar intake-candy, glucose -will actually decrease blood sugar since there is rise in insulin and performance/fatigue is worse since muscle glycogen stores are used sooner. Liquid Pre Game MeaIs -Excellent- intro during Pre-season to get used to -------eliminate GI probs Balanced, easily digested

33. The End of Part I

34. THE END