Sports Nutrition: Diet and Nutrients

• Sports nutrition relates the study and practice of nutrition to improving athletic performance.
• It integrates science-based nutrition with exercise physiology.
• It supports and enhances training, performance, and recovery.
• Nutrition principles help athletes to attain and maintain good health.

Nutrition Definition

• It is the science of food, nutrients, and substances.
• It studies the actions, interactions, and balance of these substances in relation to health, disease, and bodily processes.
• It encompasses ingestion, digestion, absorption, transport, utilization, and excretion of food substances.

Assessing Diet Adequacy

• An adequate diet contains all essential nutrients: water, carbohydrates, vitamins, minerals, proteins, and fats.
• Following a food pyramid can aid in achieving a healthy diet.

Key Nutrition Terms

• Diet describes how we eat and eating practices.
• Fiber: aids in cleaning the body of wastes.
• Essential Nutrients are those that the body cannot synthesize adequately, such as linoleic, linolenic, and arachidonic fatty acids.
• Macronutrients are necessary and required daily in large amounts.
• Micronutrients are required daily in small amounts.
• Energy Content of Food is determined by the amount of carbohydrates, lipids, and proteins in the food.
• Carbohydrates provide 4 kcals/g.
• Protein provides 4 kcals/g.
• Lipids provide 9 kcals/g.
• Nutrient-Dense Food contains a variety of nutrients (more vitamins and minerals) compared to foods containing only calories.
• Individual nutrient needs vary based on age, sex, body size/weight, physiological state (e.g., pregnancy), and daily activity/lifestyle.

Long-Term Sports Nutrition Goals

• Focuses on long-term and short-term goals.
• Adequate energy intake is needed to meet the demands of training.
• Replenishment of muscle and liver glycogen occurs with dietary carbohydrates.
• Protein intake is adequate for tissue growth and repair, especially in skeletal muscle.
• Adequate hydration is vital.
• Consume an overall diet to maintain good health, and a healthy immune system.
• Achieve appropriate weight and body composition.

Short-Term Sports Nutrition Goals

• Consumption of food and beverages can delay fatigue during training and competition.
• Minimize dehydration and hypo-hydration during exercise.
• Utilize dietary strategies beneficial for performance, such as caffeine or carbohydrate intake pre-competition.
• Intake of nutrients that support recovery.

Ergogenic Aids

• "Ergo" means work.
• "Genic" means generate.
• "Genan" means produce.
• It is a substance, mechanical aid, or training method that improves sport performance.
• It enhances performance by enhancing physical power, mental strength, or preventing fatigue.

Limits of Sports Performance

• Two significant factors include genetic endowment and training.
• Genetic potential is harnessed with the right training.

Barriers to Optimal Performance Control

• Three general types of barriers to optimal performance that can be controlled include physiological, psychological and biomechanical.
• Physical power refers to energy production.
• Mental strength refers to neuromuscular control.
• Mechanical edge refers to efficiency.

Purpose of Sports Ergogenics

• Designed to improve sports performance factors.
• Enhance physical power by increasing muscle tissue, metabolic processes, and energy supply in the muscle.
• Enhance mental strength processes that maximize energy production and decrease interference factors.
• Enhance mechanical edge occurs by improving biomechanics to increase efficiency by decreasing body mass and increase stability.

Classifications

• Psychological Aids: Modify psychological energy and the athlete's arousal level.
• Mechanical Aids: Designed for biomechanical efficiency.
• Physiological Aids: Augment natural physiological processes.
• Blood doping and oxygen are examples.
• Pharmacological Aids: Function like hormones or neurotransmitters.
• Amphetamines and diuretics are examples.
• Nutritional Aids/Sports Supplements: Includes nutrients, metabolic by-products, food extracts.

The Nerve-Muscle Relationship

• Nerves stimulate muscle contraction.
• Severed or poisoned nerve connections result in muscle paralysis.
• Motor Neurons: Nerve cells that stimulate skeletal muscle, located in the brainstem and spinal cord.
• Motor Nerve Fibers: Axons that lead to muscle fibers, and conduct nerve impulses away from the cell body.
• Motor Unit: One motor neuron and all the muscle fibers it supplies.
• Synapse: The point where the end of a nerve fiber meets another cell.
• The NeuroMuscular Junction (NMJ) occurs when the second cell is skeletal muscle.
• The Basal lamina encloses the entire NMJ.
• Axon Terminal: The end of a nerve fiber.
• Synaptic Cleft: The tiny gap that separates two cells.
• Synaptic Vesicles: Membrane-bound sacs in the axon terminal that contain Acetylcholine (neurotransmitter).
• Acetylcholine (ACh) binds to protein receptors, stimulating contraction.
• Acetylcholinesterase (AChE) breaks down ACh, stopping muscle stimulation and allowing relaxation.

Barriers to Sports Performance

• Physical barriers limit energy production for physical power.
• Psychological barriers limit the ability to control energy through mental strength.
• The ultimate barrier is energy, which is the basis for all movement.

Energy Supply and Support Systems

• The energy and support system improvement may lead to improved energy production within muscle cells.
• Energy Supply involves macronutrients and ATP production in cellular metabolism.
• Support Systems provide micronutrients, water, and cardiovascular support.

Muscle Fiber Contraction

• Motor Unit: Composed of a motor neuron and the muscle fibers it signals to contract.
• The action potential stimulates all muscle fibers in a motor unit.
• A myosin head has an ATP binding site.
• A breakdown of ATP releases energy that powers the tilting of the myosin head: ATP → ADP + Pi + energy.
• Calcium returns to the sarcoplasmic reticulum (SR) via an ATP-dependent pumping system.
• Energy is needed for both muscle contraction and relaxation.

Velocity and Duration of Contraction

• Muscle fiber type is classified by speed of contraction and the pattern of electrical activity of motor neurons.
• The speed of contraction depends on the speed at which myosin ATPases split ATP.

Muscle Fiber Composition

• Can be determined by genetics, gender, age, or type of training.

Factors Affecting Energy Production

• Energy production and utilization rates depend on muscle fiber type and fuel used.

Energy Systems

• Immediate Energy System: Supplies energy by resynthesizing ATP and CP for recovery between contractions.
• Lactic Acid System: Replenishment of CHO and lactic acid removal.
• Oxygen Energy System: Supplies oxygen, CHO and FFA replenishment

Macronutrient Sources of ATP

• Includes triacylglycerol and glycogen stored in muscle cells.
• Blood glucose (derived from liver glycogen).
• Free fatty acids (derived from triacylglycerols in liver and adipocytes).
• Intramuscular and liver-derived carbon skeletons of amino acids
• Anaerobic reactions in the cytosol occur during the initial phase of glucose or glycogen breakdown.
• Phosphorylation of ADP by creatine kinase and adenylate kinase.

Nutrition and Physical Activity

• Having an eating routine and fueling well all day long produces quality foods.
• Eat every 3-4 hours with ⅓ of calories before practice/training and 5-6 times a day.
• Include all 3 macronutrients
• Carbs main source of energy, is for muscle glycogen
• The longer the exercise or sport, means more carbs are needed
• Good carbs are found in fruits, vegetables, and grains

Utilizing the Recovery Window

• Within 30 minutes after a hard training or workout, take 24-32 ounces of fluids, 50-100 g carbs, and 10-25 g protein.
• Repeat this every 2 hours for a total of 3 times over the next 4 hours.

Hydration

• Hydrate properly to decrease performance decline when dehydrated.
• Have a hydration plan, and drink 16-24 ounces of liquid for each pound lost during practice.
• Drink sports drinks with electrolytes for workouts longer than an hour.

Supplements

• Use supplements wisely by researching claims first.
• Focus on training and nutrition, and talk to the coach/dietitian before considering any supplements.

Core Concepts in Sports Nutrition

• Sports nutrition is the study and practice of nutrition in relation to athletic performance.
• Typical considerations include the type, quantity, and timing of fluid and food ingestion.
• Evaluate macronutrient and micronutrient adequacy.
• Consider popularity and suitability in strength, endurance, and team sports.
• Provide energy and nutrients for body functions.
• Promote optimal gains from training and enhanced recovery.
• Maintain appropriate hydration levels, body composition, and weight.
• Reduce the risk of injury and illness.

Fatigue

• Fatigue is the inability to maintain the necessary power output to continue muscular work.
• The effects on the body are reversible.

Factors Causing Fatigue

• Factors include individual athlete characteristics, training status, exercise duration/intensity, nutritional strategies, and environmental conditions.

Primary Fuel Sources

• Carbohydrates are the major fuel source.
• Muscle glycogen is used during moderate-to-high intensity activity.
• Fat is the preferred source during lower-intensity exercise.
• Body CHO stores are limited.
• Muscle glycogen amount: 350-700g.
• Liver glycogen amount: 100g.

Carbohydrates

• 1 gram of CHO equals 4 kcal. Choose wholegrain/multigrain options.
• Reduce the serving size, substitute with added legumes and vegetables, and reduce adding sugar or limit high-sugar foods.
• Consume 45-65% of dietary energy from carbohydrates such as sugars or starches such as dietary fibre.
• Qualitative indicators show how CHO-containing food affects blood glucose levels.
• Carbohydrate intake depends on the activity level.
• Normal and non-active person: 40 -50% CHO of total cal.
• Active person is 55 – 65 % CHO.
• Persons involved in exhaustive training 70% of CHO = 7–10 g/Kg BW.
• Muscle glycogen is related to moderate to high intensity activity.

Lipids

• Fats are needed in the body for fat-soluble vitamins, essential fatty acids, energy storage, and insulation.
• In the cell membranes, the bran and nervous tissue structures.
  Indirectly affect sports performance, oversaturate daily dietary requirements choose more plant or fish based healthy items

Protein:

• Carbs are important to allow energy then spare amino acids for protein synthesis
• 9 essential amino acids required from diet, isoulecile, lucine increase pro and CHO intake
• Daily protein 0.8 g Adult
• High-quality protein intake through the day (10g.03g after exercise)
• Egg protein, peanut butter tofu
• Protein is also a metabolic primer and fuel for the Central Nervous System (CNS)

Diet Recommendations (Cholesterol)

• Carbohydrate is 50-60% of kCal
• Protein is 10-20% of kCal
• Fat is <30% kCal
• Fibre is around 2kCal energy
• The source is in beans and whole grains, fruits and vegetables
• Eat 25-34 g of fiber a day.
• When no little is no extra sugars, saturated fat, and sodium.

Water

• The Human body contains between 40-70% in body ass(higher in the muscle).
• Body dat has low water and fat for large people to have weight in water.
• extracellular have outside cell. The average about 62%
• Extracellular (blood)
• Water transports nutrients
• Stabilize temp, and in lubricates joints
• 2.5L daily unless if in bad exercise (can be almost 5)
• water loos forms on urine and air (3) with about 350 ml of water as a loss.
• High humidity can block any evaporation
• Hyper hydration (increase water intake for normal variation daily)

Hyponatremia

• water intoxication: excessive water Intake during bad exercise( lose of sodium- low intake)
• Diuretics (reduce the amount of water intake)
• Dangerous for brain (swelling)
• There are a lot of steps to recover/hydrate to help with the risk (water w exercise thermoregulation:
• Heat in body us mostly out the skin
• Thermal can be thermal Balance (control and static levels)
• Blood helps circulate the heat where sweat can occur

Heat Dissipating

• Heat radiates through air conduction, and convection
• It helps the body gain and heat loss. Heat comes from energy and metabolisms
• sweat comes from blood plasma helps us cooldown
• fluid in hydration that balance our sodium
• To balance water intake you could weight your self

Optimizing fluids intake

• Intake about 17-20 pounds of water every 2 hours.
• Adequacy Of rehydration is very imp.
• Athletes should be weighed before and after and the amount of weight.
• To optimize fluids water you need 25 to 50 percent by more fluids in excersize 1 (a 4 C).
• The athlete should drink sports drinks from 5.07 to the first hr or before

Gels

• Ein (energy in kcals /day)out =Eout for energy
• Changes in body mast time depend on energy balance
• For the bests: 45 kcals/g
• Eat over 3=, most energy intake for measuring. The food records must be estimated
• Approx10% themogensis

3 for Category:

1. bmr,rmr
2. Therminc Effects Food o food diet thermogesis
3. Thermo effort

Estimation for RMP and LBM

• Total Engery expenditure and component can be easily measured by a method
• BMR , RM,TEA
• Basal metabloms
• Bm minimal

Disorted eating and eating disorders

• series of disturbance in eating
• ex:
• extreme unhealthy
• extreme concern about.body weight
• there is also
• bulmiam
• oreix
• serous complex
• A long term issue with lifetime

Anorexia nervousa

• The need the ability to help starve the self for food.
• Disturbance for food and body images.
• Brain and nerve can not function right .blood doesn't allow oxygen to work for the heart's help
• The heart muscle get weak.

Bulimeia N:

• eating eating, losing control and feeling the body eat is ver huge
• need a therap
• medication that help deppertinsan
• has to be a therapy

EDNOS

• (Eating Disorder Not Otherwise Specified)
• BED(Binge eating disorder)

Obesity(fat)

• over weight and obesity is a bad amount for fat and can be a health issue
• causes eating > working out
• A c crude measure of obesity body pass (BMI) persons of (kg) by there hight.
• there heart dieases, cancers and strokes which affect lung problems
• The person needs dieting, exercise or medication
• a high chance 0 to 7 perc of eating problems (buliam ect) pressure to a spot

Sports eating cause from?

• preatty sport
• build thin

Eating athlete sports

sport eating with fear leads to major injury.