Performance Influencing Factors
Genetics
Training and Conditioning
Nutrition
Performance Nutrition
Means…
Fueling to boost activity
performance on a daily
basis
Fueling to decrease the
risk of injuries, recover
fully after workouts and
stay healthy
Fueling with foods that
taste good, foods you
enjoy, foods that can be
prepared easily, and foods
you feel confident eating
Effects Of Good Nutrition
 Energy
 Endurance
 Growth
 Hydration
 Performance
 Prevention of
diseases
 Repair
Consequences of Poor Nutrition
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Weight loss
Strength loss
Lethargy
Chronic Fatigue
Soreness, joint pain
Micronutrient Deficit
Respiratory Infections
Diminished Performance
“Overtraining Syndrome”
What food does for the body
 Food satisfies 3 basic needs for the body
 Supplies ________
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Energy
Calories
 A unit of heat
 Supports new tissue _______ and tissue ________
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Growth and repair
 Helps to regulate __________
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Metabolism
 Sum of all physical and chemical processes that take place in
the body (conversion of food to energy)
Healthy Diet
 What are the 5 food groups?
 Bread/rice/cereal pasta (carbs), veggies (vit & min),
fruits (vit and min), meat (protein), dairy (protein and
fat)
 Two principles to follow to create a healthy diet to
improve performance…
 1: Eat a_______ of foods
 Vary your foods and balance from the 5 food groups
 2: Eat in _________
 Don’t eat too much or too little of any nutrient/food
group
Nutrients
 Nutrients
 Substances that provide nourishment
 6 classes of nutrients:
 Only 3 provide energy
 Carbohydrates
 Fat
 Protein
 Vitamins
 Minerals
 Water
 ____________ between nutrients is important to prevent any
deficiencies or excess build up
impair performance
Carbohydrates
 A complex sugar that is a basic source of energy for the
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body
1 gm = 4 calories
60% of caloric intake
Most readily available source of food energy
Broke down to glucose for energy
Glucose is stored in liver and muscle tissue as glycogen
High carb diet is necessary to maintain muscle
glycogen which is the primary fuel needed by athletes
Carbohydrates (CHO)
Fuel Muscle
 A muscle is like a sponge
 Keep muscles full of fuel
 Carbohydrates reach muscles quickly
 Substrate used to form Glycogen
 Glycogen is the PRIMARY energy source
The Effect of Diet on Physical Endurance
Maximum
endurance time:
Fat and protein diet
57 min
Normal mixed diet
114 min
High-carbohydrate diet
167 min
Carbohydrates = FUEL
 Carbohydrate Needs:
 30 minutes moderate exercise: 4-6 gm/kg (1.8-2.7
gm/#)
 1 hour intense training/day: 7gm/kg (3gm/#)
 1-2 hours intense training/day: 8-9 gm/kg (3.54gm/#)
 2-4 hours intense training/day 9-10gm/kg (4-4.5
gm/#)
 Ultra endurance athlete: >12gm/kg (5.5gm/#)
150-lb student who does
Aerobics classes:
165 Pound Soccer Player:
675 gm/day
300 gm/day
Sample Athlete
 Male soccer player
 Training 2-3 hours/day
 165 lbs = 75kg
 9gm CHO/kg =
675 gm CHO
What does 675gm of CHO
mean to an athlete?
2 large bagels
2 cups cereal
2 slices bread
2 cups milk
1 cup fruit yogurt
2 cups pasta/sauce
1 cup beans
2 pc fruit
1 cup fruit juice
2 starchy veggies
4 cups Sport Drink
20oz Soda
70g
90g
30g
25g
45g
100g
45g
50g
30g
60g
60g
70g
675g
Fiber
 Dietary Fiber
 Portion of plant foods that cannot be digested
 Soluble vs Insouble
 Soluble- help reduce blood cholesterol levels
 Insoluble- “intestinal cleaner”, help prevent constipation
and other colon disorders
 Athletes should avoid eating fiber ~6 hours before
training/event
Protein
 A major structural component of all body tissue and is
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required for tissue growth and repair.
1 gm = 4 calories
10% of caloric intake should come from protein
Primary building block of body, but provides little energy
Composed of building blocks called ______ ______
 Amino Acids
 Total of 20 Amino Acids
 ____ essential amino acids (must be provided by food)
 ____ are made in the body
Proteins
 Complete Proteins
 Meat, fish and poultry that contain all 9 EAA
 Incomplete Proteins
 Do not contain all 9 EAA (vegetable proteins)
 Carbohydrates provide quick energy. Proteins,
consumed days earlier, will increase stamina
 When picking protein in your diet, pick low-fat
protein
 Tuna packed in water vs oil (1 g fat v 10 g fat)
Fat (lipids)
 Most concentrated source of
food energy
 1 gm = 9 calories
 Burning 1 gram of fat
requires twice the amount of
exercise (energy) than
burning 1 gram of
carbs/protein
 Make up no more than 30%
of caloric intake
 Fat insulates and protects the
body’s organs and aid in
absorption and transport of
fat soluble vitamins
Fat Categories
 Saturated
 Unsaturated
 Solid at room
 Liquid at room
temperature
 Mainly found in animal
sources
 Butter
 Lard
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temperature
Found mainly in plants
Safflower oil
Olive oil
Canola oil
Fat intake should come from Unsaturated Fats
Determinants of the Athlete’s
Energy Requirements
 During intense exercise
 Carbohydrate stored in muscles and liver (glycogen) is
predominant fuel source
 During prolonged exercise
 Fat stores are predominant fuel source
 Fitness level of the athlete
 Well trained endurance athletes burn fat more efficiently,
sparing limited glycogen stores
Vitamins
 Organic compounds that the body requires in small
amounts for normal body function
 Regulate metabolism
 Help with processes in the body:
 Energy production
 Growth
 Maintenance
 Repair
 Total of 13 essential vitamins
 Divided into two groups:
 Water soluble (B and C)
 Fat soluble (A, D, E, K)
Vitamins and Athletes
 Obtain vitamins from variety of foods
 Any excess vitamins from supplements are not utilized
by the body and are excreted in the urine
 Vitamins:
 A, B complex (B1, B2, B3, B6, B12), C, D, E, K, Folic Acid,
Pantothenic Acid, Biotin
 Main one that aids with energy?
 B complex
 Important for bone strength?
 Vitamin D
Minerals
 Inorganic compounds that are essential to body
function
 Two groups:
 Major Minerals- needed in large amounts
 Minor Minerals (Trace)- needed in small amounts
 Should get all minerals from a variety of foods
 Exception: Female athletes
 Calcium- extra to prevent osteoporosis
 Iron- help to improve oxygen throughout the body and
boost energy
Water
 Body is ~%70 water
 Keeps dehydration away which
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can impair athletic performance
Controls body temp
Energy production
Elimination of body waste
Needs in the body:
 Sedentary- 64 oz (8 glasses)
 Active- 3-4 quarts/day
 Drink ~1/2 your body weight in oz
of H2O
 When does dehydration kick in?
 As soon as you feel thirsty
Dietary Guidelines for Americans
 Eat a variety of food
 Balance food with exercise
 Plenty of grains, veggie and fruits
 Diet low in fat, sat. fat, cholesterol
 Moderate sugar intake
 Moderate sodium intake
How many calories do you burn?
 Need two things to determine
 Basal Metabolic Rate (BMR)
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The rate at which the body normally burns calories
Someone’s BMR depends on 3 things…
Height
Weight
Age
 Activity Level
 Does your food intake meet your needs?
 Get out a calculator and complete the worksheet
Pre-Exercise/Competition Meal
 Eating a proper meal the day of event will _____________
and __________
 Prevent hunger during exercise/competition
 Maintain adequate blood sugar levels
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Low blood sugar levels will affect concentration, coordination and
timing
 Diet several days before competition affects amount of
glycogen in muscles
 Exercising/competing on a full stomach, good or bad?
 Causes indigestion, nausea and possible vomiting
Pre-Exercise/Competition Meal
 How long before an event should an athlete eat?
 One hour
 Takes ~ 1 hour for nutrients to reach the body
 What makes up a good pre-event meal
 Small bowl of cereal with 1% milk and juice or fruit
 2T peanut butter on whole wheat bread, juice/fruit
 Granola bar and apple
 No supply of food?
 Keep a supply of liquid or nutrition bars
Fuel For Your Workout
My Workout is in <Hour =
Fruit
Low Intensity
My Workout is in >Hour =
Carbs, Protein & Fruit
Less Than 60
Minutes
< Hour =
Small snack w/ simple carbs
(Whit toast w/ jelly, gatorade)
High Intensity
> Hour =
Complex Carbs
(Whole wheat bread w/ PB)
How Long Do I Plan
To Exercise?
< Hour =
Complex c Carbs and Protein
Low Intensity
(Whole wheat crackers and string
cheese)
> Hour =
Complex Carbs, Fat and Protein
(Whole grain cereal w/ skim milk,
fruit and egg)
More Than 60
Minutes
< Hour =
Simple Carbs
(Dry cereal w/ raisins)
High Intensity
> Hour =
Complex Carbs, Fat and Protein
(Whole wheat bread w/ PB or Turkey
Sandwich)
Pre-Exercise/Competition Meal
 Foods to avoid before exercise/competition
 High fat and high protein foods
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Eggs, bacon, hamburgers and fried foods
 Go for high carbohydrate foods
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Quickly digested
 What to do for energy during endurance events
 Sports bars
 Bananas
 Sports drinks
 A LOT of water!
Recovery Meal
 Need carbohydrates to replace lost glycogen in the
muscles
 Muscles are able to store more glycogen immediately
after exercise than any other time
 You can store 2x as much glycogen post workout than
2-3 hours later
 No hungry after workout?
 Sports drinks, sports bars
Eating Disorders
 Most common?
 Annorexia Nerovsa
 Bulimia
 Death rate for long term athlete abusers
 20-30%
 As a trainer, you need to watch for signs/symptoms in
athletes
 You need to be aware of sports that have weight
classifications!
 Wrestling, gymnastics, dancing, cross country and
swimming
Bulimia
 Characterized by binging on large amounts of food,
followed by purging (vomiting), fasting, over-exercising
or laxative abuse.
 Athlete is normally within normal weight
 Abnormal obsession about body size and a fear of fat
 Physical effects
 Sore throats (erosion of esophagus)
 Dental problems (tooth enamel destruction)
 Dehydration (loss of potassium can lead to cardiac
problems)
 TX
 Monitored eating and evaluation by trained therapist
Anorexia Nervosa
 Characterized by severe
loss of appetite (problem
with this definition?)
 Nervosa indicates this loss
is related to emotional
reasons
 Under weight (15% or more
less than recommended
weight)
 TX
 Monitored eating
 Evaluation
 Hospitalization and IV
feeding
 Signs/symptoms
 Weighing several
times/day
 Paranoid about gaining
weight, intense fear
 Distorted body image
 Preoccupied with food
and obsessed about
calories
 Excessively thin
 Hypothermic
 Amenorrhea
 Cardiac arrhythmias
Eating Disorders and Athletes
 Top 20 Famous Athletes With Eating Disorders.docx
Sports Nutritional Myths
 Athlete’s bodies require supplements during training
 False-Supplements are only required when the diet is
not able to meet the body’s demands
 Protein build strong bodies
 False-Exercise builds strong bodies. Protein is required
to repair tissue but does not build muscle by itself
Sports Nutritional Myths
 When we need fluids, we feel thirsty
 False- We need water long before we feel thirsty.
Constant fluid replacement is required.
 Body weight matters most; light athletes are faster
 False- Body composition is more important than body
weight. Muscle is heavy.
Sports Nutritional Myths
 The only food intake that really matters is the food
ingested immediately before an important event
 False-Nutrition is a long-term pursuit and what you eat
weeks before an event can effect your performance
 What you eat between and after events doesn’t matter
 False-What you eat before, during, and after an event
can affect your performance. Post event is very
important for rapid recovery