Sports Nutrition Lecture Notes PDF

Sports Nutrition Al Ayesha Farooq FEM- HU Do athletes need dietary supplements to gain weight Use of protein supplements is common in athletes desiring to gain weight, primarily because the popular press touts the importance of supplementation for muscle growth. Th...

Sports Nutrition Al Ayesha Farooq FEM- HU Do athletes need dietary supplements to gain weight Use of protein supplements is common in athletes desiring to gain weight, primarily because the popular press touts the importance of supplementation for muscle growth. The marketing efforts of supplement companies that promote high protein intake for muscle growth sway athletes into believing they need supplements to meet protein demands. However, supplementation is not a necessity if the caloric needs of the athlete are being met and protein intake is on the upper end of the recommended range for athletes. Athletes need to keep in mind that any excess protein (i.e., protein not used for muscle growth) will be stored as fat. Conversely, if the athlete has food intolerances or preferences that challenge the adequate intake of protein from food sources, then supplementation may be recommended. If protein supplements are incorporated into the athlete’s eating plan, they should be used in moderation with a continued focus on food sources of protein.  Weight gain or calorie supplements may also be helpful for athletes who have extremely high energy needs and just can’t seem to eat enough food necessary to gain weight. These calorie supplements typically provide between 300 and 500 calories and are usually sold as an 8-ounce drink or in powdered form. As with any dietary supplement, athletes should pay careful attention to the Supplement Facts label. Some weight gain or protein supplements may contain stimulants or other herbal or synthetic ingredients that may be banned by the NCAA, the International Olympic Committee (IOC), and other professional sports organizations. Ignorance is not an excuse to these agencies, so reading the labels and asking about the ingredients of any supplement are very important.  What other dietary practices might help an athlete gain weight? For many athletes on a tight schedule, taking in extra calories during the day is not an easy thing to do. Likewise, there are other individuals who have to work very hard at consuming enough calories to gain weight. For these individuals and others wanting to add weight.  Eating numerous small meals throughout the day and/or drinking juices or milk rather than water can help pack in the extra calories. This is especially helpful to athletes who already feel full after their meal and therefore need to add calories throughout the day versus solely at meals. Also, cutting back on drinking fluids during the meal, especially carbonated fluids, can leave more room for a few extra calories. For those athletes who are always on the go and find frequent snacking a bother, commercially prepared liquid meals can be an appropriate and easy- to-consume snack option. Alternatively, mixing up smoothies or calorie supplement drinks before leaving home will make taking in extra calories throughout the day more convenient. Finally, late-night snacking is an excellent way to add the extra calories needed for weight gain. Regardless of the weight gain strategies chosen, it is important that the methods are not too disruptive to the normal routine of the athlete.  Dietary strategies that look good on paper but do not fit the athlete’s behaviors/habits will not result in the regular boost of calories required for attaining specific weight gain goal. Training Table: Nutrition Tips for Weight Gain Consume fluids after meals to avoid becoming full on liquids. Avoid carbonated beverages that produce gas and bloating and the feeling of fullness. Use predetermined cues to eat (e.g., plan meals with friends, always have a 10:00 a.m. snack). Have small, frequent meals and snacks throughout the day. Consume a variety of nutrient-dense and energy-dense foods. Consume high-calorie beverages with meals. Use sports drinks instead of water during training. Include a bedtime snack approximately 1 hour prior to sleep.