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.
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 - PowerPoint PPT Presentation
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
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.
Food Categories What are Macronutrients?
What are Micronutrients?
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
Protein Average person needs 0.8g/Kg
protein Athletes need more =
1.2g/Kg-1.7g/Kg 2 types of protein:
complete and incomplete
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
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.
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
Glycemic Index– Glycemic Index of Grains: Buckwheat 54
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
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
VITAMIN DEFICIENCY
RICKETS (NO VIT D)
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.
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
Daily Caloric Need Consists of your BMR+ Calories for
activity+ thermic effect of food Too little = too skinny
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
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)
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
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
Dieting for Performance Recommended diet for athletes: 55-
60% carbs; 15% protein; 25-30% fat Endurance athletes recommended to
carb load
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
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%
Carbohydrate Loading:One Example of How
Days prior to event Exercise duration Carbohydrate intake
Adequate calorie intake is just as important as adequate protein intake for building muscles
Too much protein intake can be bad
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.
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.
Fats for athletes Mainly required for endurance type
competitors As level of training increases so does
fat intake
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
Dehydration and Fluid Replacement
Heat regulating centre is in the hypothalamus; it neurologically gets stimulated by two reflexes:
1. reflex dilation of skin (forces blood to flow and transfer the surface of skin), radiation, convection, and conduction
2. Sweating reflex: sweat glands are activated to surface to allow for evaporation
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
Heat cramps, heat stroke, and heat exhaustion
Sign of dehydration is not sweating. Eventual outcomes of dehydration are:1. Heat cramps: muscles tighten due to
fluid loss2. Heat exhaustion: need med attention. Hi
internal temp, pale, cool, clammy, light headed, loss of conscious
3. Heat stroke: complete failure of body to heat regulate. Hi body temp, headache, confusion, loss of consciousness