Chapters 9-10 Basic Nutrition Factors in Health AND

Nutrition Strategies for Maximizing Performance

Learning Objectives

 Identify the protein, carbohydrate, and fat recommendations for athletes

 List pre-, during- and post-competition nutrition recommendations for different sports

 List hydration and electrolyte guidelines for different age groups and scenarios and help athletes develop
an individualized hydration plan

 Provide guidelines for weight gain and weight loss

 Recognize signs and symptoms of eating disorders

 Understand the importance of having an intervention and referral system in place for athletes suspected of
having an eating disorder

 Recognize the prevalence and etiologies of obesity

 Assist in the assessment process for obese individuals

Just how far do folks go with their diet?

https://www.youtube.com/watch?v=E6zBSYFbW7U

How do we evaluate the adequacy of the diet?

Most athletes have two basic dietary goals:
 Eating to maximize___________

 Eating for optimal composition

KEY POINTS
 ____________ is an excellent starting point from which to evaluate the adequacy of an athlete’s diet. If

 a diet provides a _______ of foods from each group, it is likely adequate for vitamins and minerals.

 However, if the diet excludes an _______ food group, specific nutrients may be lacking.

 Experienced _______ dietitians help athletes make the connection between plate and performance.

 They have advanced knowledge, skills, and expertise in sports nutrition.

My Plate:

 Now www.myplate.gov

Nutrition related Certifications:

 Certified Specialist in Sports Dietetics (CSSD) - The Academy of Nutrition and Dietetics (AND)

 International Society of Sports Nutrition (ISSN)- Certified Sports Nutritionist credential (CISSN)

 IOC (International Olympic Committee) Diploma in Sports Nutrition

What are dietary reference intakes (DRI’S)
 They are recommendations of nutrients ( vitamins, minerals, macronutrients and related food
components)
 They include RDA, AI, UL, EAR (page 180) Know the differences between the terms

How do we calculate energy requirements?

 Energy needs can be loosely estimated using the guidelines in table 10.7 or 10.4 (tables below).

 Athletes can also use food during periods of stable body weight to estimate requirements.

Energy requirements
 Energy is commonly measured in kilocalories ( or calories).

 Energy (caloric) requirement is defined as energy intake to expenditure, resulting in constant body .

What are the factors that influence energy requirements?

 Resting metabolic rate

 effect of food
 Physical activity

Key Point
. Instead, athletes need to choose a dietary approach based on whether it is
for them, contains enough protein to meet their needs, and fits their lifestyle so they can easily adhere to it.

Macronutrients

What are macronutrients?

 A macronutrient is a nutrient that is required in amounts in the diet.

 Three important classes of macronutrients are , __________________and .

What are the protein requirements for athletes? https://www.youtube.com/watch?v=N60utqXf5HQ

The requirements for athletes are generally greater than the normal population:
  Assuming that caloric intake is adequate and that or more of the protein is from ________

sources, the recommended intake for protein for the adult is (0.36 g/pound)

of for both men and women.

 General fitness- .8-1.0g/kg

 Expressed as a percent of daily caloric intake, a common protein intake recommendation is % to %.

Acceptable Macronutrient Distribution Range (AMDR) for adults is - (new textbook)

 Based on current research, it appears that the protein requirements for athletes are between ______

_______________ of body weight, assuming that caloric intake and protein are adequate.

 For endurance athletes- 1.0-1.6g/kg

 athletes 1.4-1.7g/kg.

 Weight loss in athletes-1.8 - g/kg to prevent muscle loss

 high-quality ( ) protein- usually sources

 low-quality ( ) protein-usually sources

 A proteins is calculated by how much of the protein’s nitrogen is absorbed during

digestion and its ability to provide the necessary for growth, maintenance, and repair.
https://huel.com/pages/guide-protein-quality-digestion-absorption

No system is perfect for determining protein quality.

 Proteins provide kcal/g

What is the benefit of protein intake after a workout?

 High-intensity intermittent sports can lead to some degree of muscle damage. Consuming protein

post-exercise helps decrease some of muscle damage

 Supplementing with protein after a muscle- bout of resistance training increases acute

muscle protein_______________

Specific protein examples in table 9.4 page 185, and table 10.3 page 213 new textbook

Any decision to change protein intake should be determined after a normal diet has been analyzed and caloric intake
considered.
Brotein
https://www.youtube.com/watch?v=ewBG_jmMI40
What are the carbohydrate (CHO) requirements for athletes?

 of types of dietary carbohydrates— as well as -is recommended to supply the

 athlete with adequate and .

 Aerobic endurance athletes who train for durations ( minutes or more daily) should replenish glycogen

levels by consuming maximal levels of , approximately to g/kg of body weight.

 To support training and performance for , and athletes, an intake of 5-6 g/kg per day is
reasonable
 Carbohydrates provide kcal/g

Key Points
 Athletes adapt to dietary changes in carbohydrate intake.

 Though athletes who regularly consume carbohydrates will use them as a primary source of energy during
aerobic exercise, consistent intake of a low- carbohydrate diet will lead to a greater reliance on _____ as a
source of fuel.

Fiber
 The DRI for fiber is ________ and _____ g/day for young men and women, respectively
 These numbers may be high for some athletes

What is the Glycemic Index (GI)?

 The GI classifies a food by how and for how it raises blood . (50g of CHO versus 50g
table sugar or white bread or glucose)

What is the “bottom-line” on the GI?

 Despite the demonstrated CHO from the secretion of GI foods, there is _ __

uniform evidence that this equates to improved ____________

 during training to determine personal and performance ____________

 Data suggest that GI foods consumed after exercise replenish glycogen than low-GI foods

Glycemic load is a better indicator because glycemic index doesn’t factor in serving size:

“Glycemic Load is calculated by taking the number of grams of carbohydrate in the serving of the food
being consumed, multiplying that with the GI value, and then dividing by 100. I like the boiled potato
example, given in this article written by Bill Campbell, PhD, CSCS.”

"For example, a boiled potato has a glycemic index of 101 and a Mars® candy bar has a glycemic index of
65. However, the average serving size of a baked potato is about 150 grams (5.3 oz) and contains 17
grams of carbohydrate. Conversely, a Mars® candy bar serving size is only 60 grams (2.1 oz) but contains
40 grams of carbohydrate. The boiled potato has a glycemic load of 17, while the Mars bar is 26. Thus,
even though the potato has a higher glycemic index, the Mars® candy bar has a greater effect on blood
glucose than the potato even though the size of the Mars® candy bar is less than half that of the potato."

FAT

KEY POINT
Fat phobia, or fear of eating fat, can lead to nutrient deficiencies, which harm performance. Athletes who eat very little or
no fat should receive nutritional counseling and information.
What are the fat (lipid) requirements for athletes?

 For people an upper limit of (25% , saturated)

 Also, a of (20% for women of age)

 Fat provides ____kcals/_____.

When Should Athletes Decrease Dietary Fat?
1. Need to increase carbohydrate intake to support training _____

 In this case, to ensure adequate provision, is the nutrient of choice to ________ so that that

caloric intake can remain while carbohydrate is ___________

2. Need to reduce total caloric intake to achieve _____ ________

 Because fat is in calories and is highly , decreasing dietary fat, if the diet has _________
fat, can help reduce caloric intake.
3. Need to decrease elevated blood cholesterol

 Some young athletes are strongly to heart disease, although this is .

What is the relationship between fat and performance?

 fatty acids are more important during .

 fatty acids (from adipose tissue or diet) are more important during .

 Consumption of may enhance performance and result in to exhaustion.

 The of high-fat diets , depending on the individual.

 Fat stores are large and represent a vast source.

 Consistent training increases the muscle’s capacity to use as fuel.

 When the intensity of exercise increases, there is a gradual shift from to as the
preferred source of fuel.

Micronutrients
What are micronutrients?
 A micronutrient is a nutrient that is required in amounts (typically measured in ____________ -
or even smaller-quantities) in the diet.

 Two primary types of micronutrients are and .

What are vitamins?

 Vitamins are organic substances (i.e., containing carbon atoms) that be synthesized by the body (Table
10.5 page 215)
 Recent CSCS exam takers said the test required you to know the basic function of the vitamins. For
example, some of the B vitamins help the body make energy for the metabolism of protein, carbs, and
fat.
 For final exam know basic toxicity risks of fat soluble vitamins.

Vitamins and Supplements: An Evidence-Based Approach-University of California Television (UCTV)

https://www.youtube.com/watch?v=2mDrAQi1SwU
Why do athletes need minerals?

 For , minerals are important for health, -carrying capacity, and ______ and
balance.(Table 10.6 page 216)

Why do athletes need iron?

 Is a constituent of and myoglobin; plays a role in oxygen transport and utilization of energy

 Iron deficiency is the most prevalent nutrition deficiency in the ________

 Increased risk of iron deficiency

 Women of childbearing age
 Teenage girl
 Pregnant women
 Infants and toddlers

Why do Athletes need calcium?

 Athletes who consume low-calcium diets may be at risk for osteopenia and osteoporosis (deterioration of bone
tissue leading to increased bone fragility and risk of fracture).

What are the daily water requirements?

 Water is the largest component of the body, representing from 45% to 75% of a person’s body weight

 The Adequate Intake (AI) for water is 3.7 and ____ L/day for men and women, respectively

 The average fluid requirement for adults is estimated to be __ L to __ L for men and women respectively per day.

Key Point
A very wide range of fluid losses, in the form of sweat, exists among athletes. Therefore, each athlete should develop an
individualized hydration plan

What about maintaining electrolytes?

 The major electrolytes lost in sweat are _______ chloride, and, to a lesser extent, potassium.

 ___________________ can develop in those who exercise intensely and hydrate with only water, causing blood
sodium levels to become diluted (<125 mmol/L).

 During prolonged hot weather activity, consume a sports drink with 20 to 30 mEq of sodium/L, (___________ mg

with chloride as the anion) 2 to 5 mEq of potassium/L (__________ mg) per liter, and 5%to 10% carbohydrate

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

How can we determine how much water is lost during exercise?

Monitoring Hydration Status

 Each (0.45 kg) during practice represents (0.5 L) of loss.

 Athletes should try to prevent water weight losses exceeding of body weight

What are the signs of dehydration?

 yellow, strong-smelling urine

  Decreased of urination

 Rapid –

 Prolonged soreness

What are the general fluid intake guidelines for athletes?

 Start exercise in a hydrated :

 , if necessary, several hours before exercise to allow for fluid absorption and urine

output.

What are the fluid replacement guidelines?

a Training Session:

 Intake should be approximately fluid ounces (0.5 L) of a cool (50-70, 50-59 degrees F)

beverage hours before a workout

During a training session:

 Athletes should drink fluid frequently—for example, fluid ounces (177-237 ml) of a 5-10%

carbohydrate concentration fluid every ___ minutes

 Thirst mechanism may be adequate with extreme fluid losses

 The optimal sports drink contains to mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to
5 mEq of potassium (78-195 mg) per liter, and 5% to 10% of carbohydrate

After a training session:

 Athletes should replenish fluids with at least pint (0.5 L) of fluid for pound (0.45 kg) of body weight
lost. (A “P” for a “P”)

 Weight should be before the next workout.

Pre-competition meals of Well Known Athletes

https://www.youtube.com/watch?v=ZTgbPxsiypk

What are the recommendations for pre-competition food consumption?

A pre-competition meal

 Helps maintain hydration

 Provides carbohydrate to blood glucose and stored glycogen levels

 Keeps hunger at bay

The primary purpose of the pre-competition meal is to provide sufficient to maintain hydration and

carbohydrate to maximize glucose and stored glycogen while also satisfying .

The Timing of the Pre-competition Meal is Different for Every Athlete:

For some:
 hours before for some

For others (those who are , shaky, AE athletes)

 as close to minutes as possible before

It is important for athletes to consume food and beverages that they , that they ,

that they are , and that they result in a winning performance.

How do we minimizing gastrointestinal issues?

 Try food in practice first.

 When the meal is in time to the start of the game or event, consume amounts of
food and liquids
 Avoid high-fat and high- foods. Both slow down digestion, which may result in stomach cramps.
 Avoid sugar alcohols (reduced calorie sweeteners) Consumption can cause gas, bloating, cramping, and a
laxative effect.
Aerobic Endurance Athletes
What is carbohydrate loading?
 It is a technique used to muscle prior to long-term aerobic endurance exercise, as

depletion of muscle and liver glycogen leads to fatigue

 _________days of CHO diet ( /kg) in concert with ____ ___ the before

competition and complete the day before the event

Table 10.1 (new textbook)

What are the during-event nutrition recommendations for different kinds of athletes?

Aerobic endurance sports:

 Consuming carbohydrates prolonged aerobic endurance exercise can improve________________

while also reducing exercise-induced stress and suppression of system functioning.

 Simply carbohydrates through the mouth (without actually ingesting) seems to improve
performance lasting approximately 1 hour by 2% to 3%, presumably by affecting the central

system

Intermittent high-intensity sports and strength and power sports:

 The provision of fluids and carbohydrate is essential for performance during prolonged

intermittent sports like soccer, tennis, basketball.

 One must maintain glycogen , which may decrease muscular in -twitch fibers
 and possibly lead to better performance, by supplementing with carbohydrate before and during

competition

Aerobic endurance events, high-intensity intermittent sports and strength and power sports

 After hard exercise, it is important to replenish carbohydrate stores the training

session or competition (whichever comes first) and consume enough to build and repair

____________

 Glycogen synthesis occurs at a rapid rate when large amounts of carbohydrate, to g per

Kilogram body weight per hour, are consumed after AEROBIC ENDURANCE

exercise or competition and at regular intervals every to minutes thereafter for up to 5 hours

Concurrent training

 Exercise is a concept suggesting that endurance exercise, when combined with

strength training (back-to-back sessions), gains in strength compared to strength training

alone, but results in improvements in endurance performance.

 The consumption of carbohydrate endurance exercise and pre-lift can help skeletal

muscle breakdown.

 For optimal muscle remodeling, at least to g of protein should be consumed per meal and

meals should be eaten every 3 to 4 hours

What are some other recommendations for post-exercise food consumption? (Box page 215-216)

 Data suggest that high- foods consumed after exercise replenish glycogen faster than low-GI

foods

 Although emphasis is usually placed on , in practical terms, consuming a balanced

_____ ensures the availability of all substrates for adequate recovery, including .
How many extra calories are needed for weight gain (from muscle mass)?

 -season is the time to focus on gaining weight.

 General guideline: Consume approximately additional calories per day.

 Eat enough protein to maximize gains in lean body mass: to g per kilogram body weight per day

 If the extra calories consumed are used for during resistance training, then

about extra kilocalories are required for each 1-pound ( kg) increase in lean tissue
What caloric deficit is needed for weight loss (from fat)?
 No difference between the amount of weight loss on a low-carbohydrate as compared to a low-fat diet

 Weight loss during dieting may come from , and caloric restriction may decrease muscle
protein synthesis

 If the expended or dietary-restricted kilocalories apply to body loss, then a of _________

kcal will result in a __ -pound ( kg) loss.

 The rate of fat appears to be approximately of body mass per .

 This is an average of pounds ( ) per and represents a daily caloric _________ of

approximately to kcal.

 Weight loss any faster than this, increases the risk of losing lean mass and other health issue like,

dehydration, heat illness, suppressed system

 Athletes should consume 1.8 to 2.7 g protein/kg body weight per day in addition to maintaining a

moderate energy deficit

Nutrition Strategies for Altering Body Composition

Athletes may use a variety of techniques to cut weight quickly in order to compete in a desired weight class, meet a
weight goal set by their coach, or improve performance.
What are the potentially dangerous weight loss techniques?
 Fasting

 Fad diets

 Voluntary (diuretics, sauna, water and salt manipulation, wearing multiple layers of clothing)

 Self-induced ___________

 Laxative abuse

 Inappropriate or excessive use of thermogenic aids

Attempting to lose too much weight too quickly may result in the following:

 Loss of _____ body mass, Fatigue, Headaches, Mood swings, Dehydration, Heat illness, Muscle cramping,

dizziness, suppressed system functioning, hormone imbalances, __________, reduced muscle strength,

decreased plasma and blood volume, low blood pressure, electrolyte imbalances, kidney _______ (diuretic abuse),

fainting, death (extreme cases)

What is Anorexia Nervosa?

 Self-imposed starvation in an effort to lose weight and achieve thinness

Symptoms include: (Blue Box page 221)

What is Binge-Eating Disorder?

Associated with three or more of the following: (Page 222)

What is Bulimia Nervosa?

 Recurrent consumption of food in amounts significantly than would customarily be
consumed in a discrete period of time, followed by episodes of purging MAY ALSO FOLLOW-

UP with practices like intense and use

 The binging and purging occur at least a week for a period of months.

 People with bulimia nervosa feel a lack of over their eating during binge episodes.

 They are more likely to be weight as opposed to underweight, are unhappy with their
weight and body, and fear weight gain.

Bulimia Nervosa is characterized by the following symptoms: (blue box page 222)

What is avoidant/restrictive food intake disorder (ARFID)?

An eating or feeding disturbance that includes one or more of the following:

 Apparent lack of in eating or food

 Avoidance based on the characteristics of food

 Concern about aversive consequences of eating

What is Pica?

 Eating substances for a period of at least one month

 Substances may include , laundry starch, ice, cigarette butts, hair, or chalk

What is Rumination disorder?

 Involves chewing, reswallowing, or spitting of regurgitated food

Key Point

The strength and conditioning professional is not responsible for treating eating disorders but instead should be
aware of the symptoms associated with an eating disorder and refer athletes to the appropriate professional.

Short Answer-Practice Questions

1. Name the major categories of a. macronutrients, b. micronutrients

2. How many more grams of protein per kg of body weight does a strength athlete require than a non-athlete?
3. What % of daily kcals should come from protein?
4. How many kcals does one gram of protein yield?
5. What proportion of protein intake should come from animal sources? Why is that proportion higher than protein
from plant sources?
6. Approximately how many more kcal of carbohydrates should a 75 kg aerobic athlete, consumer per day compared
to a power athlete of the same weight?
 7. Would a person who wishes to increase their blood glucose as quickly as possible consumer a high GI food or a
low GI food.
8. On a day-to-day basis are high or low GI foods best for maintaining healthy body weight? Explain why?
9. What are the 5 lowest GI and GL foods listed in chapter 10(9)?
10. What are the 5 highest GI and GL foods listed in chapter 10(9)?
11. Will circulating fatty acids from a high fat diet play a critical role in increasing time till exhaustion during
prolonged aerobic exercise? Why or why not?
12. What would you say is the general recommendation for fat intake (as a % of total kcals)?
13. How many kcals are there in 9 grams of fat?
14. If an athlete loses 3 pounds of weight after a workout in the heat, how much fluid should she drink to replace the
lost fluid weight?
15. Who would want to avoid eating 30 minutes prior to competition? Why?
16. What are the signs of dehydration?
17. How many grams of CHO should a 60 kg athlete consume if he is carbohydrate loading for a track meet?
18. How many CHO kcals would translate to for the above athlete?
19. CHO loading designed to enhance glycogen levels in what?
20. Would CHO loading be more suitable for a shot putter or a 5,000 meter runner? Why?
Review Questions- True or False

21. When exercising in the heat for more than 60 minutes, one should consume a beverage that is approximately 60°
containing a 16% CHO concentration.
22. If a professional football offensive lineman had a daily caloric intake that was made up of 30% fat and 25%
protein, he should be advised to keep his fat intake the same and decrease his protein intake.
23. A 200-pound athlete wants to increase his muscle mass; therefore his daily caloric intake of protein should be
about 620 kcals.
24. Based on the GI, to increase blood glucose as quickly as possible at a triathlon exchange a doughnut would be
more effective than orange juice.
25. One should consume at least half a liter of water 1 hour before an exercise session.
26. Plant sources of essential amino acids are incomplete, so it is a good idea to combine 2 plant food types like
peanuts and whole wheat bread at the same meal to get the essential amino acids you need.
27. The thirst mechanism is generally not sufficient to rely on as a guide for fluid replacement after an exercise
session.
28. One needs to consume 3500 extra calories for each pound of muscle mass one wants to put on. (assuming all
calories are used for muscle growth)
29. If a well-trained weight training athlete consumed 360 extra calories per day, it would take him about 2 weeks to
put on 2 pounds of muscle mass.
30. A 165 lb (75 kg) athlete has an average daily intake of 450g of carbohydrate, 75g of protein, and 100g of fat. Her
percent of the total kilocalorie intake from carbohydrates is 60%?
31. Performance decrements from dehydration among aerobic endurance athletes will likely begin to occur after the
loss of 2 percentage of body mass.
32. A 6'2" (188 cm), 220 lb (100 kg) college football player desires to gain muscle weight. If his current 3000
kcal/day intake consists of 21% protein (1.6g/kg), 52% carbohydrate (3.9 g/kg), and 27% fat (0.9g/kg), his first
nutritional priority should be to increase his protein intake.

Multiple Choice

33. A 70 kg endurance athlete consumes 2400 calories per day. She eats 1400 calories from CHO, 580 calories from protein, and 420
calories from fat. Which of the following would you advise?
a. decrease intake of carbohydrates
b. increase intake of protein
c. increase intake of fat
d. keep everything in the same proportions

34. A 100 kg Olympic weightlifter is midway through his preseason. Which of the following would be your recommendation for
how many calories should come from protein?
a. 100 calories
b. 180 calories
 c. 420 calories
d. 680 calories

35. After a workout in the heat, rehydration guidelines suggest the athlete consume
a. 1 quart for each pound of weight lost
b. 1 pint for each pound lost
c. 2 pints for each pound lost
d. enough water to satisfy his or her thirst

T/F Answers

21. F
22. T
23. T
24. T
25. F
26. T
27. T
28. F
29. T
30. T
31. T
32. F

MC Answers

33. C
34. D
35. B

Application Questions

Problem 1

An 18-year-old freshman American football lineman wants to increase his lean body mass by 20 pounds (9 kg); although
his strength training is appropriate, he is not making progress. His usual routine is to wake up at 10 a.m., eat lunch, go to
class, work out, eat dinner, do homework, and have a large snack before bed. What dietary modifications are appropriate
for this athlete?

Problem 2

A cross-country runner has an especially intense training session and, after profuse sweating, cannot seem to regain her
weight before the next training bout. What are the potential causes and how might they be addressed?
Problem 3

A female collegiate soccer player had a serious knee injury during her sophomore year; more than a year was required
before she could be cleared to practice and play. During her rehabilitation, she became complacent with her diet, and
because of her injury she could not perform her regular exercise program. Now, ready to return to practice, she finds
herself out of shape with a body fat percentage of 30%, up from 20% at the time of injury. Being concerned, the strength
and conditioning professional determines that her BMI is 31.5 kg/m2. After having the athlete maintain a record of her
diet, the strength and conditioning professional realizes that the athlete eats when bored and when out with friends. What
can she do to reduce her weight and fat? Specifically, what must her diet provide to allow fat loss? Is a low-fat diet
appropriate? Discuss behavior modification strategies appropriate for this athlete.

Problem 1: Answer

To reach his goal of gaining 20 pounds (9 kg) of lean body mass, this athlete must consume more calories and should eat
more often. Strategies for increased caloric consumption include supplementation with protein or amino acids (or both) to
boost both total calorie and protein intake. To help him eat more often, adding two or three meals or snacks per day and
having a meal earlier in the day to boost caloric intake may be beneficial.

Problem 2: Answer

She is having difficulty rehydrating, which may be due to several factors. Dehydration may be inhibiting her appetite and
therefore she is not eating enough food; the decreased appetite in turn decreases water intake from food. She may not be
drinking enough water during training and therefore is excessively dehydrated after training. Her salt intake may be too
low, causing increased urine production and thereby decreasing her efficiency at rehydrating. She may be drinking only
enough to alleviate thirst and be unaware that fluid intake beyond the point of feeling satisfied is necessary. For each
possibility, the first step in addressing the problem is a close examination of her diet.

Problem 3: Answer

The most important thing this athlete can do to lose fat is to achieve a negative caloric balance. She may achieve the
caloric deficit through a combination of calorie restriction and increased activity. The low-fat diet may provide greater
satisfaction because she will be able to consume more food, but it is not necessary in order to reduce her level of fat.
Because she eats when she’s bored and when she’s with friends, she should find things to do when bored (or to prevent
boredom), limit her exposure to high-risk situations (going out with friends), and maintain established meal and snack
times.