Nutrition for Athletes and Diabetes

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Questions and Answers

What is a key nutritional adjustment for masters athletes as they age?

Decrease calcium

Increase vitamin D (correct)

Increase iron

Increase protein intake

Which of the following is NOT a type of vegetarian diet?

Pescetarian

Ovo

Lacto

Carnivore (correct)

What are complementary proteins for vegetarians typically combined with?

Legumes with nuts/seeds (correct)

Grains with animal products

Legumes with fruits

Grains with other grains

Which nutrient intake is recommended to be decreased for masters athletes?

Chromium Signup and view all the answers

When managing social aspects of nutrition, which of the following is important for college athletes?

Understanding alcohol intake effects Signup and view all the answers

Which population does NOT require special nutritional considerations?

Professional musicians Signup and view all the answers

What is a key characteristic of Type 1 diabetes?

Requires insulin injections Signup and view all the answers

What should diabetic athletes consume during long-duration exercise every 30 to 60 minutes?

15 to 30 grams of carbohydrate Signup and view all the answers

What is the recommended daily caloric intake increase for pregnant athletes?

300 kcals/day Signup and view all the answers

Which statement is true regarding Type 2 diabetes?

Exercise can enhance glucose uptake. Signup and view all the answers

What is a common symptom of diabetes?

Excessive thirst Signup and view all the answers

What is a critical B vitamin for pregnant athletes that aids in DNA synthesis?

Folate Signup and view all the answers

Which item is NOT recommended for a diabetic athlete to have available during exercise?

Protein shake Signup and view all the answers

Which of the following statements about diabetes and exercise is correct?

Type 1 diabetes requires careful self-monitoring. Signup and view all the answers

What is the recommended daily intake of vitamin C for pregnant athletes?

80 to 85 mg/day Signup and view all the answers

What percentage of diabetes cases does Type 2 diabetes constitute?

95% Signup and view all the answers

Which health risk is NOT associated with diabetes?

Increased muscle mass Signup and view all the answers

What factor can help monitor caloric intake during pregnancy?

Daily weight gain Signup and view all the answers

How many additional grams of protein are recommended for pregnant athletes daily?

20 to 25 grams Signup and view all the answers

What should athletes with diabetes primarily follow for nutritional guidance?

MyPlate food recommendations Signup and view all the answers

Which of the following is a sign of hypoglycemia that athletes need to monitor?

Shakiness Signup and view all the answers

What is the recommended increase in vitamin A intake for pregnant athletes?

750 to 770 µg (RAE)/day Signup and view all the answers

Which food source is NOT recommended for increasing magnesium intake for pregnant athletes?

Almonds Signup and view all the answers

What is the daily iron requirement for pregnant athletes?

27 mg/day Signup and view all the answers

What should children and teen athletes prioritize in their caloric intake?

Meeting sport needs Signup and view all the answers

What is the calcium recommendation for children and teens aged 9 to 18 years?

1,300 mg/day Signup and view all the answers

Which of the following is NOT a reason athletes should avoid alcohol?

Considered hydrating Signup and view all the answers

What is the primary purpose of magnesium in pregnant athletes?

Muscle contraction and energy production Signup and view all the answers

What is a key nutritional consideration for college athletes regarding meal planning?

Developing a meal plan with no skipped meals Signup and view all the answers

Study Notes

Special Considerations in Sports Nutrition

Athletes with specific needs require more dietary adjustments than typical athletes
Populations with special dietary needs include those with diabetes, pregnant athletes, children and teenagers, collegiate athletes, masters-level athletes, and vegetarians

Diabetes

Affects approximately 29.1 million people in the United States
Three-quarters are diagnosed; the remainder are unaware
A metabolic disease, affecting carbohydrate metabolism
Causes hyperglycemia, ketosis/ketoacidosis
Increases risk of heart and kidney disease and causes peripheral nerve damage
Involves the hormone insulin: a decreased release, or decreased sensitivity to insulin

Diabetes (Types)

Type 1: Primarily diagnosed in children and young adults, constitutes ~5% of diabetes cases, is insulin-dependent, and requires insulin injections
Type 2: Most prevalent in middle-aged and older adults, constitutes ~95% of diabetes cases, is non-insulin-dependent. Medicine, diet, and exercise can treat it; insulin may not be required

Common Symptoms of Diabetes

Excessive thirst
Excessive urination
Dehydration
Unexplained weight loss
Excessive hunger
Poor wound healing
Dizziness
Headache
Blurred vision

Diabetes and Exercise

Type 1: Requires careful self-monitoring of insulin timing, dosage, meal timing, and meal composition
Type 2: Relatively easier to manage, requires some self-monitoring; insulin may not be required

Pre-Exercise Glucose Guidelines

Pre-exercise glucose level < 100 mg/dL: Ingest additional carbohydrates (15-40g) prior to exercise.
100-250 mg/dL: Safe to exercise.
250 mg/dL with ketones: Do not exercise; adjust insulin/medication and retest glucose and ketones. Exercise can be resumed after satisfactory blood glucose and ketones testing.
250 mg/dL without ketones: Exercise can be initiated
300 mg/dL without ketones: Start exercise with caution.

Signs & Symptoms of Hypo- and Hyperglycemia

Hypoglycemia: Sweating, pounding heart, hunger, shakiness, confusion, lethargy, incoordination, slurred speech, irritability, headache, nausea
Hyperglycemia: Nervousness, restlessness, thirst, fatigue, blurred vision, muscle cramps, nausea, abdominal pain

General Nutritional Recommendations for Athletes with Diabetes

Follow MyPlate food recommendations
Establish a consistent daily eating schedule
Consume similar amounts and types of carbohydrates at meals and snacks daily
Learn best combinations of meal timing, carbohydrate intake, and dosage for optimal blood sugar levels before exercise

Diabetic Athletes and Long-Duration Exercise

Consume carbohydrates during and after exercise
Type 1 diabetes: Consume 15-30 grams of carbohydrates every 30-60 minutes during exercise (choices include 8oz of 6-8% sports drink, single serving of sports gel, a fig bar, or 8oz of 1:1 juice to water mix)

Avoiding Diabetic Emergencies

Closely monitor for hypo- and hyperglycemia
Keep insulin and syringes available
Have glucose tablets, juice, or regular soda available
Educate coaches, parents, and teammates to recognize signs and symptoms

Considerations for Pregnant Athletes

Competition
Intensity and volume of exercise
Physician recommendations
Dietary recommendations

Special Dietary Concerns for Pregnant Athletes

Daily caloric intake
Protein consumption
B vitamins
Vitamin C
Vitamin A
Magnesium
Iron

Daily Caloric Intake for Pregnant Athletes

Additional calories are needed (average 300 kcals/day)
Range 25 - 800 kcals/day depending on the athlete type and energy expended in training
Important in the second and third trimesters
Weight gain (25-35 lbs) can monitor caloric intake

Protein Requirements for Pregnant Athletes

Protein needs are slightly increased
Extra 20-25 grams of protein needed daily
Includes protein-rich foods (skim milk, beef, chicken, fish, beans, lentils, other legumes, nuts)

B Vitamin Requirements for Pregnant Athletes

Critical for energy production and tissue development, particularly folate
- Needed for DNA synthesis, red blood cell production, and nervous system development
Recommended intake: 600 µg/day

Vitamin C Requirements for Pregnant Athletes

Critical for collagen formation, hormone synthesis, and immune function
Improves absorption of iron
Increase intake to 80-85 mg/day

Vitamin A Requirements for Pregnant Athletes

Needed for cell differentiation and immune function
Increase intake to 750-770 µg (RAE)/day
Obtain extra from foods: spinach, broccoli, tomato juice, and carrots

Magnesium Requirements for Pregnant Athletes

Required for muscle contraction and energy production
Increase by 40 mg to 350-360 mg/day
Sources overlap with other foods: whole wheat, tofu, yogurt, beans, nuts, fish, spinach

Iron Requirements for Pregnant Athletes

Required for red blood cell production, oxygen delivery, and energy level
Increase intake to 27 mg/day
Sources include beef, poultry, fish, legumes, and iron-fortified grains
Supplementation might be needed

Nutritional Considerations for Child and Teen Athletes

Caloric intake must support growth and meet sport needs
Adequate nutrient intake for "growth channel"

Fluid Requirements for Child and Teen Athletes

Children are less tolerant of heat
Reminders to drink fluids are needed
Improve intake through fluid availability and flavor

Vitamin/Mineral Requirements for Child and Teen Athletes

Calcium: 1,300 mg/day (ages 9-18)
Iron:
- 8 mg/day (ages 9-13)
- 11 mg/day (males ages 14-18)
- 15 mg/day (females ages 14-18)

Nutritional Considerations for College Athletes

First exposure to meal planning required
Caloric needs may increase
Create a meal plan; avoid skipped meals
Avoid alcohol
Future life after graduation considerations

Why Athletes Should Avoid Alcohol

Use is banned in some circumstances, can be illegal (by age).
Safety issues (driving).
Nutritionally "empty" (poor carbohydrate source).
Can increase body fat.
Stimulates appetite.

Preparing College Athletes Nutritionally for Life After Graduation

Calorie needs will likely decline.
Maintain nutritional self-care skills, including meal planning, cooking, grocery shopping, and alcohol intake management.
Manage business/social life, including dining out and travel nutrition.

Special Considerations for Masters Athletes

Altered caloric needs
Altered vitamin and mineral needs (decrease in chromium and iron, increase in vitamin D, calcium, magnesium)
Chronic diseases
Food–drug interactions

Special Considerations for Vegetarian Athletes

Plant-based diet
Types of vegetarians (semi, pesco, lacto-ovo, lacto, ovo, vegan)
Protein intake (complementing)
Vitamin D and B12 intake
Zinc, calcium, and iron intake
Eating out on the road

Complementing Proteins for Vegetarians

Combining certain foods to ensure a balanced intake of essential amino acids (e.g., grains and legumes, legumes and nuts/seeds)

Vegetarian Dining Resources

Online resources to locate vegetarian restaurants (e.g., Vegetarian Journal, etc.)

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Description

Test your knowledge on nutritional considerations for athletes, especially focusing on masters athletes and those with diabetes. Learn about dietary adjustments, types of vegetarian diets, and the nutritional needs of pregnant athletes. This quiz covers essential facts about managing nutrition for various athlete populations.