Chapter 5:
Nutritional Considerations
Proper nutrition can positively contribute to:
Nutrition
Basics
Science of substances found in food that are essential to
life
Nutritional
Considerations
Nutrients
Roles
Growth, repair & tissue maintenance
Regulation of body processes
Production of energy
Carbohydrate
BodyΉs most efficient energy source
Sugars
Glucose
Starches
Fiber
Fats
Other Fats
Proteins
Amino Acids
–Basic units that compose protein
Protein sources and needs
Vitamins (13) serve as regulators in many body processes
Fat soluble
Water soluble
Anitoxidants
Vitamin Deficiencies
–Illness that results from a deficit in a particular
vitamin/mineral
–Are avoidable if an adequate diet is consumed
Minerals
Water
Electrolyte
Requirements
–Involve minerals of the body - must maintain adequate levels
for optimal functioning
–Excess sweating can lead to depletion of these electrolytes
–Help to maintain levels of hydration
–Can generally maintain through proper diet, however,
additional salts may need to be added periodically
Nutrient
Requirements and Recommendations
Nutrition
and Physical Activity
Activity increases need for energy not necessarily all
vitamins, minerals and nutrients
Vitamin
Supplementation
–Athletes believe large doses can lead to superior health and
performance
–Common practices
Vitamin C
– to prevent common cold and slow aging
–May cause kidney stones and diarrhea
Vitamin E
–Protects cell membranes from damage
–Little evidence to support enhancing performance or life
expectancy
B-complex
vitamins
–Aid in release of energy from CHO, fat, and protein
–If additional energy is required, increased caloric intake
is necessary
Mineral
Supplementation
–Calcium and iron tend to be low and diets may need to be
modified
–Need to be certain additional minerals are necessary in diet
prior to purchase (save money)
Calcium
Deficiency
–Most abundant mineral in body
–Over time additional levels of calcium are required for bone
maintenance
Without,
bones become weak and brittle resulting in osteoporosis
–Young adult requires 1000mg/day
–Females tend not to get enough calcium in diet
–While exercise helps bones to retain calcium, extreme levels
of exercise, causing hormonal imbalances, can disrupt calcium retention
–Supplementing with
calcium carbonate or citrate is advisable
–Milk products are the most reliable source of calcium
–Some athletes complain it causes upset stomach due to a
build up of intestinal gas
May be lactose intolerant and lack
the enzyme lactase (lactase deficient)
Can supplement with lactase (scientifically
produced)
Iron
Deficiency
–Common in females
–Results iron-deficiency anemia, limiting oxygen carrying
capacity of blood
–Athlete feels tired and weak due to musclesΉ inability to
generate energy
Protein
Supplementation
–Approximately 1-1.5g/kg body weight of protein should be
consumed for increasing muscle mass
–Often times exceeded with normal diet and supplementation is
not necessary
Creatine
Supplementation
–Naturally occurring substance in body produced by kidneys,
pancreas and liver
–Found in meat and fish
–Role in metabolism
–Two types (free creatine and phosphocreatine)
–Phosphocreatine is stored in skeletal muscle and works to
re-synthesize ATP during activity
–Positive effects
increase intensity of workouts
lactic acid buffer
stimulates protein synthesis
decreases total cholesterol and
total triglycerides and improves HDL-LDL ratio
increases fat free mass
–Negative effects
weight gain
muscle cramping
gastrointestinal disturbances and
renal dysfunction
–Not a banned substance, however, distribution by NCAA
institutions is banned
Sugar and Performance
Caffeine
Alcohol