Questions and Answers
What are the three key factors that influence an athlete's performance, apart from diet?
Genetic endowment, mental training, and physical training
Why may an athlete's diet provide a competitive advantage, especially in certain sporting events?
Because hundredths of a second can make the difference between finishing first and second
What is the focus of sports nutrition?
Applying nutrition principles and research findings to improve athletic performance
Why may athletes and coaches believe misinformation about dietary supplements and fad diets?
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What are the potential consequences of athletes' diet-related practices?
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What is the relationship between an athlete's genetic endowment and their physical performance?
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Why is it important for athletes to engage in a well-designed intensive training program?
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What is the primary goal of sports nutrition in relation to athletic performance?
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What is the daily energy requirement for male athletes who train or compete aerobically for more than 90 minutes daily?
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What can happen to athletes who do not consume enough food energy?
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What percentage of energy should come from carbohydrate in an athlete's diet?
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How can athletes estimate their daily calorie intakes?
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What can athletes do if they are not consuming enough energy?
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What percentage of energy should come from fat in an athlete's diet?
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What is the effect of high-fat diets on athletic performance?
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Why is it important for athletes to monitor their body weights?
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What can athletes do if they gain too much body fat?
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How can athletes reduce their energy intake in a healthy way?
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Study Notes
General Dietary Advice for Athletes
- Athletes often manipulate their diets to lose or gain weight, increase muscular strength, and prevent or delay fatigue during exercise.
- Genetic endowment, mental and physical training, and optimal nutrition all influence athletic performance.
- Optimizing an athlete's diet can provide a competitive advantage, especially in events where hundredths of a second matter.
Importance of Optimal Nutrition
- Athletes need more energy to support their physically active lifestyles.
- Inadequate energy intake can lead to muscle mass and bone density loss, fatigue, menstrual problems, and increased risk of injury.
Energy Requirements for Athletic Performance
- Male athletes who train or compete aerobically for more than 90 minutes daily need at least 50 kcal/kg/day.
- Female athletes who train or compete aerobically for more than 90 minutes daily need at least 45-50 kcal/kg/day.
- Athletes may require 3000 kcal/day or more to support their energy needs and maintain their weight.
Sample Daily Menu for Athletes
- A sample daily menu for athletes provides approximately 5000 kcal, with 62% of energy from carbohydrates, 21% from fat, and 17% from protein.
Monitoring Energy Intake
- Athletes can monitor their energy intake by keeping accurate food records and estimating daily calorie intakes.
- Regular body weight and skinfold thickness measurements can also help athletes track their energy intake.
- Athletes can consume an additional 500-700 kcal/day, especially from calorie- and nutrient-dense foods, to boost their calorie intake.
Macronutrient Distribution Range for Fat
- For most physically active people, fat should supply 20-35% of energy, which is the Acceptable Macronutrient Distribution Range (AMDR) for fat.
- High-fat diets, such as the ketogenic diet, are used by some athletes, but scientific studies show conflicting results on their effectiveness in improving athletic performance.
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Description
Learn about the importance of optimal nutrition for athletes, including estimating energy and nutrient needs, identifying high-carbohydrate/low-fat foods, and managing heat-related illnesses.