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Nutrition

Nutrition. Chapter 5 Olympic Sports Medicine . Nutrition Vocabulary. Amino acids Anemia Anorexia nervosa Bulimia Carbohydrates Digestive enzymes Electrolytes Fats Fiber Glycogens Ketones Lactovegetarians Lipids. Nutrition Vocabulary. Mineral salt Monounsaturated fats Nyctalopia

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Nutrition

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  1. Nutrition Chapter 5 Olympic Sports Medicine

  2. Nutrition Vocabulary • Amino acids • Anemia • Anorexia nervosa • Bulimia • Carbohydrates • Digestive enzymes • Electrolytes • Fats • Fiber • Glycogens • Ketones • Lactovegetarians • Lipids

  3. Nutrition Vocabulary • Mineral salt • Monounsaturated fats • Nyctalopia • Osteoporosis • Ovolactovegetarians • Polyunsaturated fats • Protein • Saturated fats • Semivegetarians • Starch • Trace elements • Vitamins • Vegans

  4. Nutritional Considerations Science of substances found in food that are essential to life Roles • Growth, repair & tissue maintenance • Regulation of body processes • Production of energy Nutrients • Carbohydrates • Protein • Fat • Vitamins • Minerals • Water

  5. Nutrition Chapter 4 • Carbohydrate • most efficient, should intake 55-60 percent of total diet • Sugars • Simple (sugars) and complex (starch and fiber) • Monosaccharides • single sugars (fruits, syrup and honey) • Glucose • Disaccharides • 2 sugars combined (milk sugar, table sugar) • Should account for <15% of caloric intake

  6. Nutrition Chapter 4 • Carbohydrate • Starches • Complex CHO • Long chain glucose units • Rice, potatoes, breads • Body cannot use starch directly • Broken down in simple sugars • Unused starches and sugars are stored as glycogen to be used by the body later • Inadequate CHO intake results in protein utilization for energy

  7. Fats- most concentrated • Essential for normal growth and development • saturated- from animal sources • monounsaturated/polyunsaturated fats= liquid form from plants • Protein-needed for growth, maintenance, repair • to make enzymes, many hormones and antibodies to fight infection. • Amino acids • Should encompass 12-15% of daily caloric intake

  8. Amino Acids • Basic units that compose protein • 20 amino acids compose the majority of body protein • Most can be produced by the body while others (essential) must be consumed • Animal products contain all essential amino acids • Incomplete sources (i.e. plants sources) do not contain all essential amino acids

  9. Vitamins- Fat Soluble • A- maintains skin/cells that line the body, bone/tooth development, vision in dim light • liver, milk,deep green/yellow fruits/veggies • night blindness, dry skin, growth failure • D- normal bone growth and development • sunlight, dairy products, eggs/fish • Rickets • E- protects cell membranes • vegetable oils • breakage of RBC leading to anemia • K- production of blood clotting substances • green leafy vegetables • increased bleeding time

  10. Vitamins-water soluble • Thiamin- needed for the release of energy from CHO, fats, proteins • cereal products, pork, peas • lack of energy, nerve problems • Riboflavin- energy from CHO, fats, proteins • milk, liver, fruits.veg., breads/cereals • dry skin, cracked lips • Niacin- same as Riboflavin • liver, meat, poultry, peanut butter • skin problems, diarrhea, mental depression • B6 - metabolism of protein, production of hemoglobin • white meats, whole grains, liver, bananas • poor growth, anemia • B12- production of genetic material, maintains CNS • foods of animal origin • neurological problems, anemia

  11. Vitamins-water soluble • Folic acid- production of genetic material • wheat germ, liver • anemia • C- maintain connective tissue, tooth/bone formation • fruits.veg. • Scurvy • Pantothenic acid, Biotin-energy from CHO,fats, proteins

  12. Minerals • Calcium- bone/tooth formation, blood clotting, muscle contraction • dairy products • osteoporosis • Phosophorus-skeletal development • meats/dairy products • Sodium/potassium- maintenance of fluid balance, nerve conduction • salt • Iron-formation of hemoglobin, carries oxygen • liver, red meats, enriched breads/cereals • iron deficiency anemia • Magnesium (energy supplying reactions)

  13. Minerals • Copper- same as iron, liver, nuts, shellfish • anemia • Zinc- normal growth and development • seafood and meats • skin problems and delayed normal growth • Iodine- production of the hormone thyroxin • iodized salt • mental and growth retardation • Fluorine- strengthens bones and teeth • fluoridated water • teeth are less resistant to decay

  14. Water • Most essential of all nutrients • 60% of the body weight • for energy production and normal digestion of other nutrients • temperature control • min. of 2.5 liters of water/day

  15. Pre-game Meal • What you eat several days before competition is more important than 3 hrs before the game. • 1. Large amounts of CHO. • 2. Types of food that is easily digested to decrease injury to abdomen. CHO are best. • 3. Foods should not cause gastrointestinal irritation. Carbonated drinks and gum should be avoided= gas. • 4. Water intake increased. Avoid coffee, whole milk, tea. • 5. Eat 3-4 hours before competition. • 6. Athlete should feel satisfied after eating- psychological reasons.

  16. Body Composition • Avg. Body fat percentage • Men= 12-15% college 8-12% athletes • Women= 20-25% college 10-18% endurance athletes • Techniques of body composition • Hydrostatic weighing • Skinfold • Electrical impedance

  17. Weight Loss/gain • Weight loss. • Diet alone: successful only 2% of the time. • 35-45% of weight loss is by lean tissue. • Minimum caloric intake for female 1000-1200 and males 1200-1400 calories/day. • Exercise: involves 80-90% loss of fat tissue. • Almost as difficult to lose weight as in diet alone. • Diet and exercise combo: most efficient. • A moderate caloric restriction combined with moderate increase in caloric expenditure. • Lose 1.5-2 lbs per week. • The long haul approach is most efficient and longer lasting.

  18. Weight Gain • Goal is to gain lean tissue. • Muscle mass increased by muscle work combined with increase in dietary intake. • Rate of gain is 1-2 lbs per week. • 1 lb of fat = 3500 calories. • 1 lb of lean body tissue= 2500 calories= less fat more protein and water. • Add 500-1000 calories a day will give added boost for energy in a weight training program.

  19. Calories/gram Fat= 9 cal/g CHO= 4 cal/g Protein= 4 cal/g 3500 cal/lb of fat Caloric balance = #Of calories consumed – # Of calories expended Calories may be expended by: Basal metabolism Work Excretion Assessing Caloric Balance

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