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Nutritional Considerations

Nutritional Considerations. Chapter 5. Chapter Objectives. Identify the six classes of nutrients and describe their major functions. Explain the importance of good nutrition in enhancing performance and preventing injuries.

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Nutritional Considerations

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  1. Nutritional Considerations Chapter 5

  2. Chapter Objectives • Identify the six classes of nutrients and describe their major functions. • Explain the importance of good nutrition in enhancing performance and preventing injuries. • Describe the advantages and disadvantages of supplementing various nutrients in the athlete’s diet. • Explain the advantages and disadvantages of preevent meal. • Explain the distinction between body weight and body composition. • Explain the principle of caloric balance and how to assess it. • Describe methods for losing and gaining weight. • List the signs of bulimia and anorexia nervosa.

  3. Objective: Identify the six classes of nutrients and describe their major functions. The Nutrients • Six Classes of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water • Major Role of Nutrients

  4. Objective: Explain the importance of good nutrition in enhancing performance and preventing injuries. Carbohydrates • Major function • Dietary recommendations • Effects on performance and injury prevention

  5. Fats • Major function • Dietary recommendations • Effects on performance and injury prevention

  6. Protein • Major function • Dietary recommendations • Effects on performance and injury prevention

  7. Vitamins • Major function • Dietary recommendation • Fat soluble • Vitamin A,D,E,K • Water soluble • Vitamin C, B6, B12, Thiamin, Riboflavin, Niacin, Folate, Biotin, Pantohenic acid • Anti-oxidants • Vitamin C, E, Beta carotene • Effects on performance and injury prevention

  8. Minerals • Major Minerals • Calcium • Phosphorus • Sodium • Iron • Copper • Zinc • Iodine • Fluorine • Dietary Recommendation • Effects on performance and injury prevention

  9. Water • Dietary Recommendation • Electrolyte Requirements • Sports Drinks

  10. Recommendation for fluid replacement • Athletes should begin all exercise sessions well hydrated. • To ensure proper hydration the athlete should consume 17 to 20 ounces of water or sport drink 2 to 3 hours before exercise and then 7 to 10 ounces 20 minutes before exercise. • Fluid replacement beverages should be easily accessible during activity and should be consumed at a minimal rate of 7 to 10 ounces every 10 to 20 minutes.

  11. Recommendation for fluid replacement • During activity the athlete should consume the maximal amount of fluid that can be tolerated. • A cool, flavored beverage at 50 to 59° F is recommended. • Addition of proper amounts of carbohydrates and electrolytes to a fluid replacement solution is recommended for exercise events that last longer than 1 hour. • A 6 percent carbohydrate solution appears to be optimal • For exercise lasting longer than 1 hour the addition of carbohydrates and electrolytes does not seem to enhance physical performances.

  12. The Production of Energy from Foodstuffs • How is energy produced from foodstuffs? • How much energy is used during physical activity?

  13. Nutrition and Physical Activity • Recommended Dietary Allowances (RDA)

  14. Objective: Describe the advantages and disadvantages of supplementing various nutrients in the athlete’s diet. Nutrition and Physical Activity • Vitamin Supplementation • Recommended daily allowances • Advantages and disadvantages • Mineral Supplementation • Recommended daily allowances • Common deficiencies

  15. Other Forms of Supplementation • Facts and Fallacies • Protein Supplementation • Sugar • Caffeine • Alcohol • Organic, Natural, and Health Foods • Herbs • Vegetarianism

  16. Objective: Explain the advantages and disadvantages of a preevent meal. Preevent Nutrition • Sample Preevent Meals

  17. Preevent Nutrition • Glycogen Supercompensation (carbohydrate loading) • Advantages and disadvantages • Fat Loading

  18. Objective: Explain the distinction between body weight and body composition. Weight Control and Body Composition • Body Composition – percent body fat plus lean body weight. • Female average • Male average • How is it assessed? • Body weight v. body composition

  19. Objective: Explain the principle of caloric balance and how to assess it. Weight Control and Body Composition • Assessing caloric balance Caloric balance= # of calories consumed – # of calories expended • Positive caloric balance = weight gain • Negative caloric balance = weight loss

  20. Objective: Describe the methods for losing and gaining weight. Weight Control and Body Composition • Methods of weight loss • Dieting • Increase amount of exercise • Combo of diet and exercise • Minimum caloric levels • Males • Females

  21. Weight Control and Body Composition • Methods of weight gain • Muscle work • Increase in dietary intake • Recommended rate of weight gain

  22. Objective: List the signs of bulimia and anorexia nervosa. Eating Disorders • Bulimia • Statistics • Signs • Treatment • Anorexia Nervosa • Statistics • Signs • Treatment

  23. For More Information • Food Nutrition Information Center http://www.nalusda.gov/fnic • Yahoo Health and Nutrition Information http://www.yahoo.com/Health/Nutrition • Eating Disorders http://www.something_fishy.com/ed.htm • Athletes and Eating Disorders http://www.uq.net.au/~zzediainc/n3frames.html • The American Dietetic Association http://www.eatright.org • Gatorade Sports Science Institute http://www.gssiweb.com/ • Healthy Biz 2000 http://www.healthybiz2000.com/trainer.html

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