Introduction to Sports Nutrition

1. Introduction to Sports Nutrition Chapter 1 Nutrition for Sport and Exercise Dunford & Doyle

2. Learning Objectives • Explain the need for an integrated training and nutrition plan. • Explain basic nutrition principles and how they might be modified to meet the needs of athletes. • List sports nutrition goals. • Outline the basic issues related to dietary supplements and ergogenic aids, such as legality, ethics, purity, safety, and effectiveness.

3. Learning Objectives (cont’d) • Distinguish between types of research studies, weak and strong research designs, and correlation and causation. • Compare and contrast the academic training and experience necessary to obtain various exercise and nutrition certifications.

4. Proper nutrition supports training, performance, and recovery. p1

5. Sports Nutrition • Definition: A blend of nutrition and exercise physiology • Nutrition supports the body’s ability to respond and adapt to physical challenge • Sports nutrition is a young field; knowledge base is continually expanding as understanding evolves and research is done • Athlete must use genetics, training, and nutrition to their advantage in order to achieve success

6. Definitions • Exercise Physiology – Science of the response and adaptation of bodily systems to the challenge imposed by movement • Nutrition – Science of ingestion, digestion, absorption, metabolism and biochemical functions of nutrients • Sports Nutrition – Integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery

7. What is an Athlete? • A person who participates in a sport • Elite • Well-trained • Recreational

8. Differences in Types of Athletes • Elite • Exceptionally skilled • Dedicated to training • Well-trained • Collegiate athletes • Dedication to training is important to maintain and improve performance • Recreational • Some are former competitive athletes • Train very little, if at all • Primary focus is healthy lifestyle and enjoyment

9. Defining Physical Activity, Exercise, & Sport • Physical Activity— bodily movement resulting in an increase in energy expenditure above resting levels • Exercise— physical activity that is planned, structured, and purposive • Sport— competitive physical activities

10. Defining Physical Activity, Exercise, & Sport • Exercise • Aerobic — with oxygen • Uses oxygen-dependent energy system for energy (oxidative phosphorylation) • Endurance activities • “Endurance” or “ultraendurance” athletes • Examples: Triathlon, Marathon • Anaerobic — without oxygen • Uses energy system that is not dependent on oxygen (creatine phosphate replenishes ATP rapidly, or anaerobic glycolysis) • Short in duration and high in intensity • “Strength” or “power” athletes • Examples: Sprints, Shot Put, Heavy Weight-lifting

11. Defining Intensity, Training, & CV Fitness • Intensity – the absolute or relative difficulty of physical activity or exercise • Training – a planned program of exercise with the goal of improving or maintaining athletic performance • Cardiovascular fitness – ability to perform endurance-type activities, determined by heart’s ability to provide O2-rich blood to exercising muscles and ability of those muscles to take up and use O2

12. Importance of Training and Nutrition “Everyone is an athlete; only some of us are not in training” -George Sheehan, running philosopher (1980)

13. Importance of Training and Nutrition • Sports performance is improved by skill development and training • Skill development – practice, instruction, coaching • Training – sport-specific • Physical conditioning – consistent physical training to improve specific components of fitness • Ex/ distance runners must have high level of cardiovascular fitness, which is developed through rigorous running training program • More widely used even for athletes such as golfers and race car drivers

14. Importance of Training and Nutrition • Nutrition supports training and good health • Nutrition for recovery • Inadequate replenishment of fluid, energy, carbohydrate, protein and vitamins/minerals will lead to fatigue during next training session • Consistent inadequate replenishment will lead to chronic fatigue • Consistent daily proper nutrition plan important – or can lead to “crash dieting” or other quick fixes

15. Training Goals for Athletes • Improving performance (main goal!) • Improving specific components of fitness • Avoiding injury and overtraining • Achieving top performance for selected events (i.e., peaking)

16. Long-term Nutrition Goals for Athletes • Adequate energy intake to meet the energy demands of training • Adequate replenishment of muscle and liver glycogen with dietary carbohydrates • Adequate protein intake for growth and repair of tissue, particularly muscle • Adequate overall diet (ex/ proteins, antioxidant vitamins) to maintain a healthy immune system • Adequate hydration • Appropriate weight and body composition

17. Short-term Nutrition Goals for Athletes • Consumption of food and beverages to delay fatigue during training and competition • Minimization of dehydration and hypohydration during exercise • Use of dietary strategies known to be beneficial for performance (such as precompetition meal, caffeine intake, or carbohydrate loading) • Intake of nutrients that support recovery • Appropriate timing of nutrients

18. Basic Training and Nutrition Principles • Progressive overload • Individuality • Specificity • Hard/Easy • Periodization • Macrocycle • Mesocycle • Microcycle • Disuse

19. 1. The principle of progressive overload • Overload • An exercise stimulus that is of sufficient magnitude to cause enough strength to warrant long-term changes by the body • The body will adapt to the overload stimulus • For further adaptation to occur, the overload stimulus must be progressively increased

20. 2. The principle of individuality • Individuals may respond and adapt differently when exposed to the same training stimulus • Ex/ 2 similar athletes that follow the same strength training program will both improve their strength, but amount and rate of change in strength will be different • Must take this into account when designing an athlete’s training program

21. 3. The principle of specificity • The type of physiological responses and eventual adaptations will be specific to the type of stimulus and stress imposed on the body • “Specificity” refers to a training program that stresses muscles in a manner similar to which they are to perform • Ex/ Aerobic exercise will result in cardiovascular adaptations

22. 4. The principle of hard/easy • Hard physical efforts are followed by training sessions with less physical stress to allow for the rest necessary for optimal adaptation • Rest and recovery are required for adaptation to occur

23. 5. The principle of periodization • Periodization refers to dividing a block of time into distinct periods • Macrocycle • Overall time period beginning at onset of training and goes up to specific athletic goal • Mesocycle • Macrocycles divided into mesocycles of varying lengths of time, each with specific training purpose • Microcycle • Repeated time intervals that make up mesocycle

24. 6. The principle of disuse • Occurs if stress is insufficient or absent • Body can adapt negatively • Atrophy • Wasting or decrease in organ or tissue size • Intentional or unintentional • May occur when an athlete has forced inactivity due to an injury • “Use it, or lose it!”

25. Training and Nutrition Periodization • Training periodization involves changing the intensity, volume, and specificity of training to achieve specific goals • Nutrition periodization refers to a nutrition plan developed to support the various training cycles • It should match the training plan • Each mesocycle and microcycle will have specific nutrition goals

26. A Training and Nutrition Periodization Plan

27. Plyometric Exercise • Definition:Specialized type of athletic training that involves powerful, explosive movements • These movements are preceded by rapid stretching of these muscles • Muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power • “jump training” • Commonly used in martial arts, high jumping

28. “10 Best Plyometric Exercises for MMA, Martial Arts and Combat Fighters” • Barbell jump squats • Plyo Push-ups • Skipping/jumping rope • Tuck jumps • Box jumps • Explosive step-ups • Lateral hops – one-legged hops • Med ball wall throws • Bounding – long jumps • Depth jumps

29. Video • https://www.youtube.com/watch?v=DEjGcg_I_Cw

30. Basic Nutrition Standards and Guidelines • Sports nutrition principles are based on sound general nutrition principles • Dietary Reference Intakes (DRI) • Dietary Guidelines for Americans • MyPlate (previously MyPyramid) • Other meal planning systems • Can be modified to reflect demands of training and competition

31. The Dietary Reference Intakes (DRIs) -Reference Values Defined

32. The DRIs • DRIs were developed for the general population, but also apply to athletes • Energy, fluid, Na may be higher for athletes than general population • DRI is the current standard • RDA is one of the reference values of DRIs • When an RDA cannot be determined, the AI becomes the reference value for the DRI • See DRI Tables – inside front cover of text

33. Dietary Guidelines for Americans, 2010 • Encompass Two Over-Arching Goals: • Maintain calorie balance over time to achieve and sustain healthy weight • Focus on consuming nutrient-dense foods and beverages • Key Recommendations • Balancing Calories to Manage Weight • Foods and Food Components to Reduce • Foods and Nutrients to Increase • Building Healthy Eating Patterns

34. MyPlate Is a Tool for Creating a Nutritious Diet

35. Figure 1-9 p13

36. Food Pyramid for Athletes • Athletes 20-35 yrs old, • Weighing 50-85 kg, • Training 5-28 hrs/week

37. Basic Nutrition Standards and Guidelines • Others • Food Exchange System (See Appendix D) • Categorizes foods based on carbohydrate, protein, and fat content • Based on exchange lists by ADA • Foods can be exchanged with foods that have same macronutrient composition, but there may be substantial differences in micronutrient composition • Carbohydrate Counting • 45-60 g CHO/ meal plus 15-20 g CHO/snack • Dietary Analysis software

38. Nutrition Facts Label

39. Basic Sports Nutrition Guidelines • Athletes need to understand general nutrition principles and then can “fine tune” nutritional intake to meet individual demands of training

40. Key Sports Nutrition Recommendations for Athletes • Energy • Adequate amount needed to support training and performance and overall health • Avoid long-term energy deficits or excesses • Carbohydrates • 3-12 g CHO / kg body weight per day • Depends on sport, type of training, gender, CHO loading • Timing is important – before, during, and after

41. Key Sports Nutrition Recommendations for Athletes 3.Proteins • 1.2-1.7 g/kg body weight • Depends on sport, type of training, desire to increase or maintain skeletal muscle mass • Timing important 4. Fats • 20-35% of total calories 5. Vitamins & Minerals • Meet DRI for all vitamins and minerals • Consume “nutrient dense” foods

42. Key Sports Nutrition Recommendations for Athletes 6. Fluid • Balance fluid intake with fluid loss • Consider athlete’s sweat rate, humidity, temperature, altitude • Body water loss of 2-3% of body mass can decrease performance and negatively affect health • Hyponatremia can occur if too much water is ingested and can be potentially fatal

43. Key Sports Nutrition Recommendations for Athletes 7. Food and fluid before exercise • Relieve hunger, help with hydration • Volume depends on amount of time prior to exercise and GI tolerance • In general, a meal or snack should be – high CHO, moderate protein, low fat

44. Key Sports Nutrition Recommendations for Athletes 8. Food and fluid during exercise • Replace fluid lost in sweat and provide CHO 9. Food and fluid after exercise • Replenish nutrients lost during exercise and help to speed recovery • CHO to replenish muscle glycogen • Protein to repair muscle tissue • Fluid to restore hydration • Electrolytes if large amounts lost in sweat

45. Some Critical Areas Involving Diet • Disordered Eating (DE) • Abnormal eating pattern, but not as severe as an eating disorder • Eating Disorder (ED) • A substantial deviation from normal eating, which meets established diagnostic criteria • Ex/ Anorexia Nervosa, Bulimia Nervosa, Anorexia Athletica

46. Some Critical Areas Involving Diet • Adhering to rigid diet can lead to social isolation and lead to compulsive behavior • Goal is for flexible eating and to include a variety of foods • Flexibility may cause short-term over and undereating, but results in long-term weight stability, proper nutrition, and enjoyment of eating

47. Dietary Supplements • Dietary Supplement Health and Education Act (DSHEA) – law passed in 1994 that governs dietary supplements in the U.S. • Supplement is defined as a “vitamin, mineral, herb, botanical, amino acid, metabolite, constituent, extract, or a combination of any of these ingredients” (FDA, 1994) • The law does NOT ensure or require safety or effectiveness • Supplements cannot claim to treat, prevent, diagnose, or cure a disease

48. Dietary Supplements • The law includes standards to ensure that the supplements: • contain the intended ingredients • are free from contamination • are accurately labeled • Good Manufacturing Practices (GMP) • Quality control procedures for the manufacture of products ingested by humans to ensure quality and purity • Intended to bring dietary supplement manufacturing standards closer in line with pharmaceutical standards

49. Supplement Use in Athletes • ~85% of all elite athletes use one or more dietary supplement (Lun et al, 2012) • ~70% of adolescent athletes use one or more dietary supplement • Collegiate and high school athletes frequently use supplements • Energy drinks and calorie replacement drinks • MVI, Vitamin C • Creatine • Protein powders and protein drinks

50. Why do athletes take supplements? • Consumption of poor diet • Physical demand of training & competition • Teammates and competitors are taking supplements • Recommendation by physician, coach or parent • To avoid sickness • Lack of time to prepare meals • To overcome injury • To enhance overall health