NUTRITION FOR ATHLETES ANATOMY and PHYSIOLOGY of SPORTS
Dec 31, 2015
NUTRITION FOR ATHLETES
ANATOMY and PHYSIOLOGY of
SPORTS
CARBOHYDRATES
• Are Americans eating too many carbohydrates per day?– If yes, why?– If no, what are some of the causes of American
obesity?
• What foods are sources of carbs?
• What are the functions of carbs?
CARBOHYDRATES
• Where in the body are carbs stored?
• Explain how carbs are used during exercise.
• Explain what is meant by “hitting the wall”.
PROTEINS
• How many amino acids are there?
• What is an essential amino acid?
• What foods are sources of proteins?
• What are the functions of proteins?
PROTEINS
• What is the problem with protein diets (if they are used over the long term)?
LIPIDS
• What is cholesterol?
• Explain the difference between LDL and HDL.
• What is a compound fat?
LIPIDS
• What is a simple fat?
• Explain the difference between saturated and unsaturated fat?
(include their food source and their impact on one’s health)
LIPIDS
• What are the functions of fats in your diet?
• How much fat should be a part of a healthy diet?
LIPIDS
0%
10%
20%
30%
40%
50%
60%
70%
80%
90%
100%
Atrest
40min
90min
180min
240min
% musclarglycogen
% fatty acid
% bloodglycose
Using lipids during exercise
VITAMINS
• Are vitamins organic or inorganic?
• How will excessive vitamin supplements affect athletic performance?
MINERALS
• Are minerals organic or inorganic?
• What are the best sources of minerals for your diet?
MINERALS Calcium (Ca)
• What are the functions of calcium?
• What is amenorrhea?
• What foods are a good source of calcium?
MINERALS Iron (Fe)
• What are the uses of iron in the body?
• Who requires more iron, males or females?
• Name the three causes of low iron in athletes?– Diet– Intense training– Iron loss (menstruation, sweating, foot strike)
• What is “foot strike”?
• Explain “sports anemia”.
• What are the symptoms of iron deficiency?
MINERALS Iron (Fe)
MINERALS Iron (Fe)
• What foods are the best sources of iron?
• What substances reduce the body’s ability to absorb iron?
• What substances improve the body’s ability to absorb iron?
MINERALS
• What is meant by a digestive carrier?
• Name some minerals that compete for the same carrier?
• Why might taking certain nutritional supplements in your diet be a problem?
ELECTROLYTES
• Name the minerals that are referred to as electrolytes.
• What are the functions of electrolytes?
• Why are an increased amount of electrolytes needed in an athlete’s diet?
WATER
• What is the importance of water as related to the human body?
• How do we intake water?
• How do we lose water?
WATER
• How does humidity play a role in water loss?
• Explain how water loss can lead to serious problems for athletes?
• Describe:o Heat crampso Heat exhaustiono Heat stroke
WATER
• What is hyponatremia?
• What the symptoms of hyponatremia?
• How can hyponatremia be avoided?
WHAT DOES THIS MEAN FOR YOU?
• How many calories should the average teenager take in daily?
2200 – 2500 calories per day
HOW DOES YOUR BODY USE FUEL?
In the initial minuteso Blood glucoseo Stored glycogen (in
muscles and the liver) After 20 – 40 minutes
o Body fat kicks in Protein will be
metabolized as a last resort
0%
10%
20%
30%
40%
50%
60%
70%
80%
90%
100%
Atrest
40min
90min
180min
240min
% musclarglycogen
% fatty acid
% bloodglycose
WHAT DOES THIS MEAN FOR YOU?
• What is the recommended water in take per day?
8 eight ounce glasses (64 ounces)• What is the recommended water in take for
endurance athletes?5 -6 times that amount (230 – 384 ounces)
REMEMBER!!
1. Cholesterol is a type of fata. High density is good cholesterol that helps clear
the blood vesselsb. Low density is bad cholesterol that blocks the
blood vessels
2. Fiber is a type of indigestible carbohydrate3. Glycogen is how our bodies store glucose to
be used for cellular respiration (fuel)