Introduction to Sports Nutrition: Difference between revisions
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== Basics of Nutrition == | == Basics of Nutrition == | ||
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=== Water === | === Water === | ||
* Water is best for hydration, but any calorie-free, non-caffeinated, non-alcoholic fluid can work | * Water is best for hydration, but any calorie-free, non-caffeinated, non-alcoholic fluid can work | ||
** Caffeine and alcohol function as diuretics | ** Caffeine and alcohol function as diuretics |
Revision as of 20:24, 4 July 2023
Original Editor - User Name
Top Contributors - Wanda van Niekerk, Jess Bell and Lucinda hampton
Basics of Nutrition[edit | edit source]
Macronutrients[edit | edit source]
Macronutrients provide calories or energy to the body. Their function is to promote:
- cellular growth
- metabolism
- maintenance of normal bodily functions
Macronutrients are necessary in large amounts to provide a full and proper effect. The three types of macronutrients are:
- carbohydrates
- proteins
- fats
Carbohydrates | Proteins | Fats |
---|---|---|
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Micronutrients[edit | edit source]
Micronutrients are essential, but we need these in smaller amounts. Micronutrients are necessary for cell growth and function. The human body can not produce micronutrients so it must be consumed.
Vitamins | Minerals |
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Water[edit | edit source]
- Water is best for hydration, but any calorie-free, non-caffeinated, non-alcoholic fluid can work
- Caffeine and alcohol function as diuretics
Food Groups[edit | edit source]
- Fruits
- Vegetables
- Protein
- Plant based sources
- beans, lentils, legumes
- nuts, nut butter, seed
- Animal based sources
- Poultry
- Lean cuts of beef and pork
- Oily fish
- Plant based sources
- Grains/starch
- Whole grains
- Quinoa, oats, barley
- Popcorn
- Potatoes, corn, peas(nutritional make up of these are more similar to grains than vegetables)
- Whole grains
- Dairy
- Milk, yoghurt, cheese
- Non-dairy milks and yoghurt
- Kefir
- Fats
- Plant based fats are better
- Avocado, olives, nuts/seeds
- Plant based fats are better
Link to Choose My Plate
Portion Size[edit | edit source]
Quantity | Estimated Portion Size | Food |
---|---|---|
3 Poultry or meat | Size of a smart phone (3 -d configuration)/ deck of cards | Chicken, steak |
1 cup | Size of a baseball | Uncooked fruit and vegetables |
1/2 cup | Size of a light bulb | Cooked fruit and vegetables, grains |
1 ounce or 2 tablespoons | Size of a golf ball | Peanut butter, salad dressing, hummus |
1 Tablespoon | Size of a poker chip | Olive oil |
1 1/2 oz cheese | Size of a lipstick tube | Cheese |
Hunger/ Fullness Scale[edit | edit source]
0 | Starving, weak with hunger, may not feel anything but headache, irritability, lightheadedness |
---|---|
1 | Very hungry/famished - too hungry and will eat anything and/or want to eat anything |
2 | Preoccupied with hunger - stronger physical signals |
3 | Hungry and the urge to eat food is strong, body sending signals to eat - stomach growling |
4 | Starting to get hungry, can wait for desire to develop fully, or have a snack |
5 | Not hungry, not full - neutral (in between meals/snacks) |
6 | Starting to eat, need to keep eating |
7 | Eating, enjoying food, but not yet satisfied, close to finishing |
8 | Satisfied, comfortable full, good time to stop eating |
9 | Quite full, some discomfort, a few bites past satisfaction, food seems less delicious |
10 | Uncomfortable, painfully full |
- Helpful tool to use
- Start eating at around 3, generally
- Stop eating at around 8, generally
- Ebb and flow between 3 and 8 on the scale
Sports Nutrition[edit | edit source]
Energy Balance and Exercise[edit | edit source]
All info from: Chapter 5: Energy Requirements and Measurement of Energy Expenditure
- Energy balance is important for athletes wanting to change their body mass and/or body composition in order to improve performance or make a specified weight category for their sport.
- Insufficient energy consumption in relation to expended energy will result in the effects of training being lost, as muscle and fat will be used as energy sources
- Restricted energy intake may compromise and athlete's ability to obtain necessary nutrients
- Athletes need to consume enough energy to cover the energy costs of:
- daily living
- their sport
- building and repairing muscle tissue
- Energy balance = Ein = Eout
- Ein = energy consumed
- Eout = expended energy
- Energy balance is a dynamic process
- for example, if energy intake is changed through a different diet, this can affect the physiological and biological components of energy expenditure
- Influencing factors of energy balance can be:
- internal
- genetic
- epigenetic
- metabolic
- hormonal
- neural
- external
- environmental
- social
- behavioural
- internal
Energy intake | Energy expenditure |
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Training Consequences of a Negative Energy Balance[edit | edit source]
find references
- Increased risk of stress fractures
- Decreased athletic performance
- Slower phospocreatine recovery rates
- Athlete enters a hypometabolic catabolic state (low insulin growth factors, high cortisol-releasing hormone, high cortisol levels) and this hinders the addition of lean muscle mass
- Increased risk of injury
- Decreased metabolic rate
- Breakdown of lean tissue
How Many Calories do Athletes Need?[edit | edit source]
- TEE = REE x AL x TAE (ref)
- TEE = Total energy expenditure
- REE = Resting energy expenditure
- AL = Active lifestyle
- TAE = Training activity energy
- Adequate calories are a vital component of nutrition for athletes
- Quality is just as important as quantity (what you eat is just as important as how much you eat) (YOUTUBE VIDEO REFERENCE)
Carbohydrate Intake and Needs for Athletes[edit | edit source]
Carbohydrates for athletes:
- Provide energy
- Contributes:
- dietary fibre
- Vitamins for example vitamin B complex
- Antioxidants in fruits and vegetables
Considerations when discussing carbohydrates with athletes:
- quality of carbohydrates (low versus high quality)
- High versus low glycaemic index
- Timing of intake
- Variety of sources necessary
- vegetables, fruits, sweet potatoes, quinoa, brown rice, wild rice, nuts, seeds
How Much Carbohydrates[edit | edit source]
- Carbohydrate intake ranges from 3 to 10 g/kg BW/day (it may reach 12g/kg BW/day for extreme and prolonged activities)
- Intake ranges are dependent on:
- fuel demands of training and competition
- balance between performance and training adaptation goals
- total energy requirement of the athlete
- body composition goals of athlete
Activity Level | Carbohydrate targets |
---|---|
Light (low intensity exercise or skill-based training activities) | 3 - 5 g/kg of athlete's BW/day |
Moderate (Moderate training/exercise for about an hour/day | 5 - 7 g/kg of athlete's BW/day |
High (endurance training programme, 1 to 3 hours/day, moderate to high intensity exercise) | 6 - 10 g/kg of athlete's BW/day |
Very high (extreme training, more than 4 to g hours/day moderate to high intensity exercise) | 8 - 12 g/kg of athlete's BW/day |
Timing and Glycemic Index of Carbohydrates[edit | edit source]
- More carbohydrates on game days and days of intense training
- Fewer carbohydrates on off days and recovery days
- Fewer carbohydrates means that the athlete eats more vegetables, leafy greens
- Lower glycaemic index carbohydrates on non-training days
Fat Intake and Needs for Athletes[edit | edit source]
- Healthy diets do include fat as a component
- Fat provides energy
- Fat is an essential component of cell membranes
- Fat facilitates the absorption of fat-soluble vitamins
- Fat aids in recovery
- Growth hormone
- Testosterone levels in athletes
- Fat helps with:
- nervous system repair
- cognitive function
- decreases body inflammation
- Considerations with fat intake:
- omega 6: omega 3 ratio
- essential fatty acids
- fish oil fats (omega-3's)
- avoid trans fats
How Much Fat?[edit | edit source]
- Fat intake should not be less than 20% of an athlete's daily caloric intake
- Typically between 20% to 35% of total energy intake is acceptable
- Recommended: 0.5 to 1.0 g/kg of athlete's BW/day
Protein Intake and Needs for Athletes[edit | edit source]
- Athletes need more protein than the recommended daily allowance (RDA)
- Recommendations typically range from 1.2 to 2.0 g/kg of athlete's BW/day
- Endurance athletes need 1.2 to 1.7 g/kg of athlete's BW/day
- Strength training athletes need 1.6 - 2.2 g/kg of athlete's BW/day
- Vegetarians need more protein
- Benefits of protein intake at higher levels :find reference
- decreased blood tryglyceride levels
- improved body composition
- enhanced weight loss
- stabilised blood glucose levels
- reduced risk of disease
- improved bone health
Timing and Protein Intake[edit | edit source]
- Must have protein with every meal to help with muscle recovery and muscle protein synthesis
- Regular spacing of intakes of modest amounts of protein after exercise and throughout the day is recommended
Water[edit | edit source]
- Euhydrated = when an individual has normal body water content[1]
- Hypohydrated = when an individual has lower than normal body water content[1]
Hydration Goals for Athletes[edit | edit source]
- Begin exercise in a euhydrated state[2]
- Prevent excessive hypohydration during exercise[2]
- Replace fluid losses following exercise prior to the next training session/exercise bout[2]
- Avoid exercise associated hyponatremia[3]
- Read more: Fluid Excess/Intoxication
Fluid needs for athletes are individualistic and are reliant on factors such as[2]:
- sweat rate of the individual
- type of exercise
- exercise intensity
- environmental conditions
- duration of exercise
Dehydration has a negative impact on physical performance for activities that last more than 30 seconds, but it has no significant impact on performance for activities that last less than 15 seconds.[4]
American College of Sports Medicine (ACSM) Current Recommendations on Hydration[5]:
- Before exercise:
- 5 - 10 ml/kg BW water, 2 - 4 hours before exercise
- During exercise:
- 0.4 - 0.8 l/h during exercise
- After exercise:
- 1.25 - 1.5 l for every kg BW lost
Resources[edit | edit source]
- bulleted list
- x
or
- numbered list
- x
References[edit | edit source]
- ↑ 1.0 1.1 Barley OR, Chapman DW, Abbiss CR. Reviewing the current methods of assessing hydration in athletes. Journal of the International Society of Sports Nutrition. 2020 Dec;17:1-3.
- ↑ 2.0 2.1 2.2 2.3 Belval LN, Hosokawa Y, Casa DJ, Adams WM, Armstrong LE, Baker LB, Burke L, Cheuvront S, Chiampas G, González-Alonso J, Huggins RA. Practical hydration solutions for sports. Nutrients. 2019 Jul 9;11(7):1550.
- ↑ Seal AD, Kavouras SA. A review of risk factors and prevention strategies for exercise associated hyponatremia. Autonomic Neuroscience. 2022 Mar 1;238:102930.
- ↑ Carlton A, Orr RM. The effects of fluid loss on physical performance: A critical review. Journal of Sport and Health Science. 2015 Dec 1;4(4):357-63.
- ↑ Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. 2016 Mar 1;116(3):501-28.