NUTRITION

and its effect on athlete performance

Aim of this courseTo develop a sound knowledge of

sports nutrition and the ability to apply this knowledge to improve athletic performance for a chosen sport

Learning outcomes

Explain optimum nutrition and the function of food

Describe the role of fluids and electrolytes in the body with special reference to the needs of the athlete

Explain strategies to achieve optimal nutrition in unfamiliar situations

Discuss safe and unsafe approaches to weight management

Describe the role of supplements

Appraise nutritional information

Optimum Nutrition and the Function

of Food

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What is nutrition

“the sum total of the processes involved in the intake and utilization of food substances by living organisms, including ingestion, digestion, absorption, transport, and metabolism of nutrients found in food”

(P9. Williams, 2005)

Can optimum nutrition mean

different things to different people? Standard adult caloric intake is approx 2000kcal

Very generic and broad “text book” recommendation NZ males usually consume 2769kcal and females 1834kcal

(moh.govt.nz, 1999)

Tour De France Athlete Average 5,900kcal, highest, 7750kcal (Saris et al, 1989)

Composition of diet Carbohydrate, Protein, Fat

Standard diet recommendations (Williams, 2005)

45-65% CHO 20-35% FAT 10-35% PRO

Nutrient A specific substance found in food that

performs one or more physiological or biochemical functions in the body

6 major classes of essential nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

Essential versus non essential nutrients

Essential nutrients Nutrients that the body needs

but cannot produce at all or cannot produce in adequate quantities, i.e. in food sources

Nonessential nutrients Those nutrients found in food

that may be formed in the body, i.e. cholesterol

Some common terms

Glycemic index (GI) An index expressing the effects of various foods on the rate and

amount of increase in blood glucose levels

Basic four food groups Grouping of foods in to four categories that can be used as a

means to educate individuals on how to obtain essential nutrients. The four groups are meat, milk, bread-cereal, and fruit-vegetable

Hypoglycemia Low blood sugar

Recommended Daily Allowances (RDA’s) The levels of intake of essential nutrients considered to be

adequate to meet the known nutritional needs of practically all healthy persons

Common terms cont.

Calorie A calorie is a measure of heat energy. A small

calorie represents the amount of heat needed to raise one gram of water one degree Celsius. A large calorie (kilocalorie, KC, or C, kcal) is 1,000 small calories

Kilojoule means One thousand joules.

TBA

Common terms cont.

Aerobic glycolysis Oxidative processes in the cell that liberate

energy in the metabolism of the carbohydrate glycogen

Antioxidant A compound that may protect other compounds

from the effects of oxygen. The antioxidant itself interferes with the oxidation process

Factors Which Influence Nutrition

Psychological

Sociological/ cultural

Economic http://obamarama.org/wp-content/uploads/2007/03/dollar-sign.jpg

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Food is a mixture of chemicals

Carbohydrate

Protein

Fat

Water

Food is mixture of chemicals

Fibre

Vitamins

Minerals; E.g. include calcium, magnesium, potassium, sodium, zinc, and iodine.

Trace elements, E.g. iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc

Food is mixture of chemicals

Flavours naturaladded

Coloursnatural added

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Food is a mixture of chemicals

Additivespreservatives, emulsifiers

Naturally occurring drugsCaffeine (guarana plant, coffee,

tea, cocoa)

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Food is a mixture of chemicals

Naturally occurring poisons Cyanide Coffee includes the following poisonsbenzo(a)pyrene (4) carcinogenic caffeine toxin chlorogenic acid mutagendiacetyl mutagen hydrogen peroxide carcinogenic methyl glyoxal mutagen Tannins carcinogenic

Contaminants pesticides

Major Functions of Nutrients

Provide energy

Build and repair body tissue

Regulate body processes

Carbohydrate

Breads - all types

Cereals rice pasta breakfast cereals

Starchy vegetables potato taro kumara

http://www.ukrainians.ca/images/stories/news/ukr_bread.jpg

Protein Meat

Fish and shell fish

Chicken

Eggs

Dairy foods

Legumes, beans

Lentils

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Fats

Butter

Margarine

Lard

Dripping

Vegetable oils

Olive oil

Cream

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Vegetarian Nutrition

A well constructed vegetarian diet will meet all nutritional needs.

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Types of Vegetarian Eating Lacto-ovo Vegetarian

Lacto Vegetarian

Vegan

Red meat avoiders are not vegetarian

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At Risk Nutrients for Vegetarians

Protein

Iron

Zinc

Calcium

B vitamins (some)

B12 (for Vegans)

Where are people getting their information?

T.V

McDonald’s healthy choices menu Are people actually making better choices……..

Magazines

Tick program

Word of mouth

Very rarely from trained or educated professionals

CLEO, december 2008

?

When I was young we used to…….

5+ a day

http://www.5aday.co.nz/5aday.html

http://www.beeflambnz.co.nz/gallery/twoinarow.html

http://www.beeflambnz.co.nz/downloads/gellery-beef15finoid.mpeg

National heart foundation

http://www.ticktips.co.nz/

Guess the calorie

s!!!!

Chicken Fillet Energy (kJ) 1650

Energy (cal) 394

Protein(g)19.9

Total Fat (g)15.5

Sat. Fat (g)5.4

Carb. (g)39.2

Values include white or wheat bread, lettuce, tomatoes, onions, capsicum, pickles, olives and cheese.

http://world.subway.com

Big Mac Large Combo

1114calories (4648kj)

47.5g fat

31g protein

80.2g CHO

224cal from COKE!!

http://media.nowpublic.net/images//a4/f/a4f3686716af96e09285c9a5ac2c256f.jpg

Healthy lunch 85g tin of salmon (605kj) 144.5cal

Half a pack of rice crackers (840kj) 200cal

Medium apple ~70calories

Can of coke zero 1.1 calories

Total of 415 calories

Pizza Dominos Meatosaurus classic crust

74g serving = 1 piece of pizza

4 pieces of pizza (half a pizza) = 752calories

2 x size 6 eggs 75 x 2 = 150calories 6g pro 5g fat

2 x vogelsorigonal mixed grain pieces of toast 191 cal (800kj) 7.9g protein 0.9g fat 35.6g CHO

Total 341 calorieshttp://www.vogels.co.nz/Bread_Classic.aspx

http://www1.wfubmc.edu/Nutrition/Count+Your+Calories/dtd.htm

Drive thru diet