nutritioneducation

Illinois High School Athletic Association: 

Illinois High School Athletic Association NUTRITION EDUCATION PRESENTATION Prepared by Kelley Altom M.S.Ed

PRIMARY PURPOSE: 

PRIMARY PURPOSE To ensure the future and safety of scholastic athletic programs Guide student athletes as they make decisions about diet, nutrition and weight control

INTRODUCTION: 

INTRODUCTION Topics Essential Nutrients Meal Planning Body Composition & Metabolism Ergogenic Aids Weight Control Eating Disorders

ESSENTIAL NUTRIENTS -FLUIDS: 

ESSENTIAL NUTRIENTS -FLUIDS Water The Body’s Most Essential Nutrient Accounts for 60-70% of total body weight Involved in nearly every bodily process Essential for optimum performance Dehydration Defined as a condition in which the the body or certain body tissues suffer from lack of water

ESSENTIAL NUTRIENTS - FLUIDS: 

ESSENTIAL NUTRIENTS - FLUIDS Dehydration Compromises Health and Performance All physiological systems are affected Performance declines at 1% loss in body weight Impairs mental concentration Life threatening if untreated Recognizing Dehydration Early signs - Thirst and general discomfort Warning Signs - Flushed skin, cramps, decreased urine output, darker urine color, fatigue Danger Zone - Dizziness, headache, vomiting, chills, weakness

ESSENTIAL NUTRIENTS - FLUIDS: 

ESSENTIAL NUTRIENTS - FLUIDS Electrolytes Electrolytes are dissolved minerals (sodium, potassium, calcium, chloride, and magnesium) Conduct electrical charges that aid in muscle contraction and relaxation Aid in regulation of fluid balance inside & outside the bodies cells Daily Water Loss (not including exercise) Respiration or breathing - 2 Cups Perspiration or sweating - 2 Cups Elimination (urine/bowel) - 6 Cups 10 Cups Maintaining Water/Electrolyte Balance

ESSENTIAL NUTRIENTS - FLUIDS: 

ESSENTIAL NUTRIENTS - FLUIDS Influences On Rehydration Physical Activity Intensity Duration Environmental Conditions Avoid exercise in hot and humid weather Wear light colored, porous loose fitting clothing Individual Characteristics Body Size Physical condition

ESSENTIAL NUTRIENTS - FLUIDS : 

ESSENTIAL NUTRIENTS - FLUIDS Hydration Recommendations Daily Requirements - 8-12 Cups Before Exercise - 2 Cups 2 hours prior to exercise and 1/2 cup 15 minutes before exercise session During Exercise - 1/2 cup every 15-30 minutes After Exercise - 2-3 cups for every pound lost Ideal Fluid Replacement Tastes good Promotes fluid absorption Supplies Energy Maintains fluid/electrolyte balance

ESSENTIAL NUTRIENTS- FLUIDS: 

Assessing Hydration Status Urine specific gravity Body weight changes Urine color Urine frequency NOT THIRST Developing Hydration Protocol Individual sweat rate Sport dynamics Individual preferences Event management ESSENTIAL NUTRIENTS- FLUIDS

ESSENTIAL NUTRIENTS - PROTEIN: 

ESSENTIAL NUTRIENTS - PROTEIN Protein Essential for growth and repair Needed to produce enzymes, hormones, and antibodies Makes up muscles, bones, connective tissue, nails, hair, organs, glands Next to water, protein contributes to the largest portion of body weight Amino Acids Building blocks of proteins 20 different amino acids 11 non-essential / 9 essential amino acids Protein foods are graded on their amino acid contribution

ESSENTIAL NUTRIENTS - PROTEIN: 

ESSENTIAL NUTRIENTS - PROTEIN Dietary Protein Foods Animal Products - lean beef, chicken, pork, turkey, fish Dairy Products - eggs, milk, cheese, yogurt Vegetables - Pinto Beans, black beans, lentils, chick peas Soy Products - soy beans, soy milk, tofu, tempeh Nuts and Seeds - Peanuts, almonds, walnuts, pumpkin seeds, sesame seeds Protein As Fuel Can provide up to 10% of energy Least preferred of all nutrients Least efficient of all nutrients

ESSENTIAL NUTRIENTS - PROTEIN: 

ESSENTIAL NUTRIENTS - PROTEIN Protein Deficiencies Low calorie intake Insufficient dietary protein intake Disease Effects Loss of muscle mass / strength Hair loss, brittle fingernails, loss of menstrual cycle Lowers immune system

ESSENTIAL NUTRIENTS - PROTEIN: 

ESSENTIAL NUTRIENTS - PROTEIN Authority Recommended(g/kg/day) Food and Nutrition Board (RDA) 0.8 ADA/CDA 1.0-1.5 Sports Research 1.2-2.0 General Recommrndations Maintain protein intake within sport-specific ranges Increase intake of vegetable and soy proteins Reduce intake of high fat animal products Consider trying drug and hormone free animal products Research Recommendations

ESSENTIAL NUTRIENTS - CARBOHYDRATES: 

ESSENTIAL NUTRIENTS - CARBOHYDRATES Carbohydrates The body’s preferred fuel source Breaks down into glucose (blood sugar) Immediate energy source Stored as glycogen in liver and muscles Simple Carbohydrates (sugars) Natural Sources - Fruit, milk, milk products Processed/refined products - Candy, soda, cakes Complex Carbohydrates (starches) Natural Sources - Vegetables, beans, various fruits Processed/refined products - Bread, pasta, rice

ESSENTIAL NUTRIENTS - CARBOHYDRATES: 

ESSENTIAL NUTRIENTS - CARBOHYDRATES Fiber Found in plant foods / Indigestible Helps regulate metabolism and digestion Protects against colon cancer, constipation, hemorrhoids, and other disorders Recommended intake between 20-35 grams daily Quality Carbohydrate Sources Fruit - fresh or frozen Vegetables - fresh or frozen Breads - dense and grainy Pasta - whole wheat, vegetable, (al dente) Rice - unrefined, brown

ESSENTIAL NUTRIENTS - CARBOHYDRATES: 

ESSENTIAL NUTRIENTS - CARBOHYDRATES Glycemic Index(GI) Measures carbohydrates affect on blood glucose Elevated blood glucose can be harmful High GI foods provoke strong insulin response Insulin is a storage hormone Many variables influence GI GI important measure to consider when following a high carbohydrate diet

ESSENTIAL NUTRIENTS - CARBOHYDRATES: 

ESSENTIAL NUTRIENTS - CARBOHYDRATES Research Recommendations 60-65% of total calories 7-10 grams per kilogram of body weight General Recommendations Maintain carbohydrate intake within sport-specific ranges Increase consumption of fresh fruits and vegetables Substitute high GI foods with low GI foods Minimize consumption of foods and beverages with high levels of simple sugars such as high-fructose corn syrup Try Juicing your vegetables

ESSENTIAL NUTRIENTS - FAT: 

ESSENTIAL NUTRIENTS - FAT Fat Facts The body’s primary energy source Essential for formation and maintenance of cell membranes Required for normal growth and development Transfers and stores fat soluble vitamins (A,D,E&K) Provides insulation / protects vital organs

ESSENTIAL NUTRIENTS - FAT: 

ESSENTIAL NUTRIENTS - FAT Monounsaturated Polyunsaturated Essential Fatty Acids (Omega 3 & Omega 6) Saturated Trans Fat (Least Desirable) Types of Fats

ESSENTIAL NUTRIENTS - FAT: 

ESSENTIAL NUTRIENTS - FAT Fat as Fuel Supplies twice the calories per gram than carbohydrates or protein (9 calories per gram) Fat stores are nearly inexhaustible Fat is not as readily available as carbohydrates Primary fuel during low intensity/ long duration Body prefers to use carbohydrates

ESSENTIAL NUTRIENTS -FAT: 

ESSENTIAL NUTRIENTS -FAT Maintain fat calories to 20-25% of total calories Increase essential fatty acid intake Substitute high fat dairy products with low fat versions Minimize consumption of food high in saturated fat Minimize consumption of fried foods and products made with partially hydrogenated oils. Use olive oil in place of butter and/or margarine for cooking Fat Recommendations

ESSENTIAL NUTRIENTS - VITAMINS: 

ESSENTIAL NUTRIENTS - VITAMINS Vitamins Essential nutrients needed in small amounts Helps regulate metabolism Promotes tissue building Required for release of energy in digested foods Protects against disease Helps produce blood cells, hormones, genetic materials and chemicals of the nervous system

ESSENTAL NUTRIENTS - VITAMINS: 

ESSENTAL NUTRIENTS - VITAMINS Fat-Soluble Vitamins A, D, E, & K Stored in fat tissue Water-Soluble Vitamins C and B- complex; B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12, Folic acid, biotin and pantothenetic acid Minimal storage Types of Vitamins

ESENTIAL NUTRIENTS - MINERALS: 

ESENTIAL NUTRIENTS - MINERALS Minerals Essential nutrients needed in small amounts Builds and maintains bones and teeth Helps maintain proper nerve and muscle function Electrolytes help regulate fluid balance Assist in normal blood clotting Protects against disease

ESSENTIAL NUTRIENTS - MINERALS: 

ESSENTIAL NUTRIENTS - MINERALS Bulk Minerals Calcium, magnesium, sodium, potassium, & phosphorus Mainly stored in bones and liver Trace Mineral Boron, chromium, copper, iodine, manganese, molybdenum, selenium, silicon, sulfur, vanadium, & zinc Mainly stored in bones and live in smaller quantities Types of Minerals

ESSENTIAL NUTRIENTS - VITAMINS: 

ESSENTIAL NUTRIENTS - VITAMINS How to Obtain Vitamins and Minerals Body absorbs vitamins best from food Best natural sources are fresh fruits and vegetables Vitamin and mineral supplements Factors Influencing Vitamin & Mineral Needs Environmental pollutants Medication/Drugs Pregnancy Activity levels Tobacco smoke Alcohol Injury/Illness Body size Stress Age Diets

ESSENTIAL NUTRIENTS - VITAMINS: 

ESSENTIAL NUTRIENTS - VITAMINS Vitamin & Mineral Recommendations U.S. Recommended Daily Allowances (USRDAs) Reference Daily Intakes (RDIs) Optimum Daily Intake (ODIs) Performance Daily Intakes (PDIs)

MEAL PLANNING: 

MEAL PLANNING Objective Supply optimal energy Prevent digestive stress Tastes good BE PREPARED Timing Consider time between meals and activity Time meals to be sure stomach is empty before activity Undigested food may cause digestive stress NOTE: Pre-event jitters can increase digestion time

MEAL PLANNING : 

MEAL PLANNING Volume Allow 4 hours for large meals(approx. 1,200 calories) Allow 2 hours for light meals (approx. 600 calories) Allow an hour for snacks (approx. 300 calories) What to Eat? High carbohydrates (65-75%) Low in protein (10-15%) Low in fat (15-20%) Low in fiber (laxative potential) Pre-Competition Eating

MEAL PLANNING: 

MEAL PLANNING Eating or Drinking During Competition? Depends on sport dynamics Contingent on athletes digestion sensitivity Why Eat or Drink During Competition? Prevent dehydration/replenish lost electrolytes Delay fatigue/maintain exercise intensity What To Eat or Drink During Competition? Water Sports drink with 6% - 8% carbohydrates Higher carbohydrate concentration may cause digestive stress

MEAL PLANNING : 

MEAL PLANNING Immediately Following the Activity Muscles are most sensitive to replenish glycogen stores Sport research recommends a meal or drink with a ratio of 1 gram of protein for every 4 grams of carbohydrates Two to Four Hours After Consume another meal or sports drink with the optimal ration (4 to 1) Throughout the Week Listen to your body Stay consistent with what works Optimal Recovery

BODY COMPOSITION AND METABOLISM: 

BODY COMPOSITION AND METABOLISM Body Composition Refers to the distribution of fat and non-fat tissues in the body Percent fat is proportion of total body weight that is fat Lean Weight Refers to all body tissues without the fat including muscle, bone, skin, organs, etc. Changes in lean wait are mostly due to changes in muscle Fat Weight Refers to all extractable fat from the body Fat weight is determined by the number & size of cells

BODY COMPOSITION AND METABOLISM: 

BODY COMPOSITION AND METABOLISM Body Composition Applications Establish baseline measures Identify any health risks Determine ideal body weight Determine minimum body weight Develop exercise and nutrition protocol Evaluate progress

BODY COMPOSITION AND METABOLISM: 

BODY COMPOSITION AND METABOLISM Obesity > 25% men & >32% women Increased risk for coronary heart disease, hypertension, type 2 diabetes, osteoarthritis, and certain types of cancer Excess fat does not contribute to force-production Excess fat acts as ‘dead weight’ reducing speed and efficiency of movement Malnourished < 5% men & <8-12% women Eating disorders, exercise addiction, certain disease Fat is essential for normal physiological functions Health & Performance Risks

BODY COMPOSITION AND METABOLISM : 

BODY COMPOSITION AND METABOLISM Reference Methods Hydrostatic Weighing Duel-Energy X-Ray Absorptiometry (DEXA) Field Methods Skinfold Bioelectric Independence Anthropometry Assessing Body Composition

BODY COMPOSITION AND METABOLISM: 

BODY COMPOSITION AND METABOLISM Metabolism Sum of all the body’s energy to keep it running and to fuel daily activities Improving the efficiency of your metabolic rate is the key to weight control Energy Balance Equation If energy in = energy out, body weight is maintained if energy in >energy out, body weight is gained If energy in <energy out, weight is lost

BODY COMPOSITION AND METABOLISM: 

BODY COMPOSITION AND METABOLISM Resting Metabolism Minimum amount of calories to keep the body functioning at rest. Accounts for 50-75% of daily caloric expenditure Digestion (Thermic Effect of Food) Energy is required for digestion, absorption and storage Accounts for 10% of daily caloric expenditure Physical Activity Most variable factor Ranges from 15-50% Daily Energy (Caloric) Expenditure

BODY COMPOSITION AND METABOLISM: 

BODY COMPOSITION AND METABOLISM Factors Influencing Metabolism Body Weight Body Composition Age Gender Stress Stimulants/Pharmaceuticals Growth Environmental Temperature Malnutrition

BODY COMPOSITION AND METABOLISM: 

BODY COMPOSITION AND METABOLISM Resting Metabolism Indirect Cabrimetry Published Formulas Physical Activity Levels Published Formulas Activity Charts Metabolic Equivalents (MET’s) Assessing Daily Caloric Requirements

ERGOGENIC AIDS : 

ERGOGENIC AIDS Ergogenic Aids Any means of enhancing energy production and utilization “Win-at-all-Cost” attitude Booming Market Not regulated by FDA Drug testing Common Ergogenic Aids Creatine Amino acids Androstenedione

ERGOGENIC AIDS: 

ERGOGENIC AIDS Reasons to Avoid No research on athletes under 18 years Unresolved questions about safety Unknown long term effects No Regulations Recommendations Education Physician consultation

WEIGHT CONTROL: 

WEIGHT CONTROL Establish Baseline Measures Body composition assessment Daily energy expenditures Set Written Goals Short-term Long-term Create Nutrition Menu Include all essential nutrients Cut/Add calories gradually Eat to lose/gain Know serving sizes

WEIGHT CONTROL: 

WEIGHT CONTROL Develop Exercise Training Program Aerobic component Strength component Plan Ahead Plan your eating and training into your weekly schedule Designate shopping / cooking days Become Portable Control your environment Measure Your Progress Every 4-6 weeks Fine tune if needed

EATING DISORDERS: 

EATING DISORDERS Anorexia Nervosa Self induced starvation Intense fear of gaining weight Distorted Body Image Bulimia Nervosa “Binge and Purge” behavior Intense fear of gaining weight Distorted body image Types of Eating Disorders

EATING DISORDERS: 

EATING DISORDERS Physical Menstrual dysfunction •Weight Loss •Osteoporosis Delayed puberty •Hair Loss • Dry Skin Anemia •Tooth Decay •DEATH Emotional Depression •Fatigue •Feeling of guilt Mood Swings •Anxiety/fear •Obsessive thoughts Performance Decrease strength -Decrease anaerobic and aerobic capacity Lower Energy -Decreased speed, agility and concentration Health & Performance Risks

EATING DISORDERS: 

EATING DISORDERS Common Characteristics Females Athletes Perfectionists Low Self-Esteem Warning Signs Physical changes Behavior changes Personality changes Performance declines Excessive exercise

EATING DISORDERS : 

EATING DISORDERS Treatment Medical care Psychosocial intervention Nutritional Counseling Family and friend support