NUTRITION AND SPORT Explore how the body gains and loses water at rest during exercise -Explore how the body gains -Gaining lean body weight is a slow process that takes months and years rather than days and weeks. -See your doctor before starting any weight-gain program. -To gain weight, you must eat more and stimulate muscle growth. -Don’t waste your time or money on powders, pills and products that claim to increase muscle mass. -Reasons for lack of weight gain -Some common reasons why a person may find it hard to gain weight include: -Genetics -Not eating enough -Having a very physically active lifestyle or job -Overexercising Consult with your doctor before trying to gain weight Eat more for weight gain – quality first, quantity second Resistance training for muscle gain Lifestyle adjustments for weight gain Track your weight gain progress Where to get help Things to remember FLUID BALANCE DURING EXERCISE fluid balance during the exercise and physiological and performancerelated responses to water, hormone, and sodium levels and their effect of hydration and dehydration during exercise. Explore a fluid replacement strategy for optimal health, exercise, and sports performance for athletes. BENEFITS OF FLUID INGESTION DURING EXERCISE -increase in the blood volume -lower heart rate -increase in stroke volume and cardiac output -lower core temperature -lower plasma sodium in osmolality. HOW TO LOSE WATER WEIGHT (OR AT LEAST CONTROL IT Avoid super-salty foods. It’s not so much the saltshaker on your table you have to worry about, it’s processed foods. These contribute about 75% of our salt intake, according to the FDA, since many use salts as a preservative HOW MUCH DO YOU NEED PER DAY? Approximately 2 to 3 quarts per day; taken in via fluids (25% of bottled water is actually purified tap water), food, metabolism• WATER LOSSES DURING DAY 1. 2. 3. 4. Urinary output Insensible perspiration through skin (~30%) Exhaled air GI tract ❑ WHERE IS IT STORED IN THE BODY? 65% is stored in the inside body cells (intracellular water) 35% is outside the body cells (extracellular water) Definition of Metabolism • Metabolism refers to the countless chemical processes going on continuously inside the body that allow life and normal functioning. • The amount of kilojoules your body burns at any given time is affected by your metabolism. • Your metabolic rate is influenced by many factors – including age, gender, muscle-to-fat ratio, amount of physical activity and hormone function. Importance of Metabolism Metabolism refers to all the chemical processes going on continuously inside your body that allow life and normal functioning (maintaining normal functioning in the body is called homeostasis). These processes include those that break down nutrients from our food, and those that build and repair our body. Metabolism is the biochemical process of combining nutrients with oxygen to release the energy your our bodies need to function. Metabolism is a combination of chemical reactions that are spontaneous and release energy and chemical reactions that are non-spontaneous and require energy in order to proceed. Metabolism refers to the whole sum of reactions that occur throughout the body within each cell and that provide the body with energy. Metabolism is the chemical reactions in the body's cells that change food into energy. Our bodies need this energy to do everything from moving to thinking to growing. How to calculate BMR Basal metabolic rate is a measurement of the number of calories needed to perform your body's most basic (basal) functions, like breathing, circulation and cell production. BMR calculations involve analyzing the amount of oxygen and carbon dioxide a person breathes in and out. BMR also takes into account a person’s: • height • weight • age • sex Mifflin-St Jeor equation Men: (9.99 x weight) + (6.25 x height) – (4.92 x age) + 5 Women: (9.99 x weight) + (6.25 x height) – (4.92 x age) – 161 The Athlete’s Diet Athlete’s place considerable demands on their bodies every day they train and compete. Their bodies must be as finely tuned as possible. This, by necessity, must include optimal nutrition. Too often, athletes spend considerable time and effort perfecting skills and attaining top physical condition while ignoring proper nutrition and sleep. Performance deterioration often can be traced to poor nutrition. Vegetarian Diet a. b. c. d. Vegans- are strict vegetarians who eat only food from plant sources. Lactovegetarians- also consume dairy products. Ovovegetarians- add eggs to their vegetable diets Lacto-ovovegetarians- eat plant foods, dairy products, and eggs Athletes who are strict vegans must be very careful in selecting the plant foods they eat to provide a good balance of the essential amino acids, sufficient calories, and adequate sources of vitamin A, riboflavin, vitamin B12, vitamin D, calcium, zinc, and iron Recommendations for Fluid Replacement Before, During, and After Exercise • Two hours before exercise, the athlete should consume 400 to 600 ml (14 to 22 oz) of fluid to provide hydration and allow time for excretion of excess ingested water. • During exercise, the athlete should drink enough fluid to keep fluid losses to less than 2% of body weight. Weight gain from overdrinking should be avoided. • After exercise, the athlete should consume adequate fluids to fully replace sweat losses that occurred during exercise. • Sport drinks containing carbohydrate concentrations of 4% to 8%, and sodium in concentrations between 0.5 and 0.7 g/L, are recommended during intense exercise events lasting longer than 1 h. • Including sodium in drinks or eating high-sodium foods during the recovery period can help the rehydration process. Precompetition Meal Steak is probably the worst food an athlete could eat before competing. Steak contains a relatively high percentage of fat, which requires several hours for full digestion. During competition, this would cause the digestive system to compete with the muscles for the available blood supply. Also, nervous tension is typically high before a big competition, so even the choicest steak cannot truly be enjoyed at this time. The steak would be more satisfying and less likely to disturb performance if the athlete were to eat it either the night before or after the competition. - Meal should contain only about 200 to 500 kcal and consist mostly of carbohydrate foods that are easily digested. - Foods such as cereal, milk, juice, and toast are digested rather quickly and won’t leave the athlete feeling full during competition. - The rates at which food is digested and nutrients are absorbed into the body are quite individual, so timing the precompetition meal might depend on prior experience In one study of endurance cyclists, a prolonged cycling exercise trial to exhaustion at 70% of the subject’s VO2max was performed under two different conditions, with 14 days between trials: 100 g of carbohydrate breakfast fed 3 h before exercise (fed) and no feeding before exercise (fasted). Subjects tested under the fed condition exercised 136 min before reaching exhaustion compared with 109 min in the fasted trial, indicating the importance of the precompetition meal.A liquid precompetition meal might be less likely to result in nervous indigestion, nausea, vomiting, and abdominal cramps. Such feedings are commercially available and generally have been found useful both before and between events. Finding time for athletes to eat is often difficult when they must perform in multiple preliminary and final events. Under these circumstances, a liquid feeding that is low in fat and high in carbohydrate might be the only solution. Muscle Glycogen Replacement and Loading The theory is that the greater the amount of glycogen stored, the better the potential endurance performance because fatigue will be delayed. Thus, an athlete’s goal is to begin an exercise bout or competition with as much stored glycogen as possible. - - athletes should prepare for an aerobic endurance competition by completing an exhaustive training bout seven days before the event. For the next three days, they should eat fat and protein almost exclusively to deprive the muscles of carbohydrate, which increases the activity of glycogen synthase, an enzyme responsible for glycogen synthesis and storage Athletes should then eat a carbohydrate-rich diet for the remaining three days before the event. Because glycogen synthase activity is increased, increased carbohydrate intake results in greater muscle glycogen storage. Training intensity and volume during this six-day period should be markedly reduced to prevent additional muscle glycogen depletion, thus maximizing liver and muscle glycogen Reserves. Diet rich in carbohydrates is critical to the success of endurance athletes. Furthermore, carbohydrate loading is a very effective technique for increasing both muscle and liver glycogen stores. - Liver glycogen stores decrease rapidly when a person is deprived of carbohydrates for only 24 h, even when at rest. - A carbohydrate-rich diet in the days preceding competition will maximize the liver glycogen reserve and minimize the risk of hypoglycemia during the event. An increase or decrease in muscle and liver glycogen generally produces a change in body weight of 0.5 to 1.4kg (1-3 lb). - Athletes who must train or compete in exhaustive events on successive days should replace muscle and liver glycogen stores as rapidly as possible. Although liver glycogen can be depleted totally after 2 h of exercise at 70% VO2max, it is replenished within a few hours when a carbohydrate-rich meal is consumed. Careful consideration must be given to protein sources and to consuming adequate levels of iron, zinc, calcium, and several vitamins. - The precompetition meal should be eaten no less than 2 h before competition, and it should be low in fat, high in carbohydrate, and easily digestible. A liquid precompetition meal low in fat and high in carbohydrate has advantages. - Carbohydrate loading increases muscle glycogen content, which, in turn, increases endurance performance. - After endurance competition or training, it is important to consume substantial carbohydrate to replace the glycogen used during activity. Replacing glycogen during the first few hours after training or competing is optimal because glycogen synthase levels are at their peak. Sport Drinks Adequate fluid intake is necessary for pre exercise hydration, hydration during exercise, and rehydration following exercise. Sport drinks are uniquely designed to meet both the energy and fluid needs of the athlete. Composition of Sport Drinks A. Energy Delivery—the Carbohydrate Concentration- Since carbohydrate solutions remain in the stomach longer than either water or weak solutions, increasing the glucose concentration of a sport drink significantly reduces the gastric emptying rate.Research studies have confirmed enhanced endurance performance with use of solutions in this range of concentration and with these sources of carbohydrates when compared to water. Carbohydrate solutions above ~6% slow gastric emptying and limit the immediate availability of fluid. However, they can provide a greater amount of carbohydrate in a given period of time to meet the increased energy needs. B. Rehydration With Sport Drinks—the Sodium Concentration- Just adding fluid to the body during exercise lessens the risk of serious dehydration. But research indicates that adding glucose and sodium to sport drinks, aside from supplying an energy source,stimulates both water and sodium absorption. Sport drinks have benefits in addition to those provided by plain water. The addition of carbohydrate to sport drinks provides an important energy source, and the addition of sodium and optimization of taste likely will result in greater fluid consumption, thus delaying dehydration ➤➤ Sport drinks have been shown to reduce the risk of dehydration and provide an important source of energy. They also can improve the performance of the athlete in both endurance and "sudden burst" activities such as soccer and basketball. ➤➤ The carbohydrate concentration of a sport drink generally should not exceed 6% to 8% to maximize both CHO and fluid intake. ➤➤ The inclusion of sodium in a sport drink facilitates the intake and storage of water. ➤➤ Taste is an important factor when one is considering a sport drink. Most athletes prefer a light flavor without a strong aftertaste. Each athlete should select the drink that tastes best, providing the nutritional ingredients are the same. INTERNATIONAL GOVERNING BODIES Numerous pharmacological agents, or drugs, have been suggested as having ergogenic properties. The International Olympic Committee (IOC), the United States Olympic Committee (USOC), the International Amateur Athletic Federation (IAAF), and the National Collegiate Athletic Association (NCAA) all publish extensive lists of banned substances, most of which are pharmacological agents. The IOC and the USOC use the standards established by the World AntiDoping Agency (WADA). In the United States, these standards are administered through the United States Anti-Doping Agency (USADA). The list of banned substances is updated annually. Each athlete, coach, athletic trainer, and team physician must know which drugs are prescribed for and taken by the athlete, and they must check these drugs periodically against the listing of banned substances because the list changes frequently. The U SOC has a drug education hotline that provides up-to-date information (1-800-233-0393), and WADA (www.wada-ama .org/en/) and the U SADA (www.usantidoping.org/) have websites for the same purpose. In some cases an athlete may receive a therapeutic use exemption for a banned substance if medical circumstances warrant (for example, an asthmatic athlete who requires a bronchodilator). These exemptions must be approved through the governing body for that sport. Athletes have been disqualified and have had to relinquish medals, ribbons, awards, and prizes after testing positive for a banned substance in a legitimate medication that had not been approved prior to competition National Governing Bodies (NGB) of Sports are non-profit, nongovernmental organizations responsible for promoting and developing a particular sport within a nation. They control key assets such as national team brand, support youth and elite level national teams for both genders, develop Olympians, collaborate with International Federation of the particular sport, national Olympic Committee and IOC to qualify athletes and national teams to participate in international events. Your best quote that reflects your approach… “It’s one small step for man, one giant leap for mankind.” - NEIL ARMSTRONG Reference: https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/metabolism?f bclid=IwAR3QYPdM-1ogGHVK3KY0JwZ4XViB775iTLMoaQHSVzIKoePS01z85CPPss#two-proce https://www.journal-advocate.com/2013/11/01/importance-of-metabolism/ https://courses.lumenlearning.com/boundless-biology/chapter/energy-andmetabolism/ https://www.ncbi.nlm.nih.gov/books/NBK546690/ https://kidshealth.org/en/teens/metabolism.html https://www.tribelocus.com/find/videos/education/fluid-balance-during-exercise/ https://www.health.com/weight-loss/water-weight https://web.cortland.edu/buckenmeyerp/Lectures9.htm https://www.betterhealth.vic.gov.au/health/HealthyLiving/weight-and-muscle-gain#reasons-for-lack-of-weight-gain file:///C:/U sers/Tos/Downloads/Physiology% 20of% 20Sport% 20and% 20Exercise,% 205E% 20(% 20PDFDrive% 20)% 20(1).pdf Cheuvront, S.N. (1999). The Zone diet and athletic performance. Sports Medicine, 27, 213-228. .Coombes, J.S., & Hamilton, K.L. (2000). The effectiveness of commercially available sports drinks. Sports Medicine, 29, 181-209. Costill, D.L., Bowers, R., Branam, G., & Sparks, K. (1971). Muscle glycogen utilization during prolonged exercise on successive days. Journal of Applied Physiology, 31, 834-838. https://l.facebook.com/l.php?u=http% 3A% 2F% 2Fwww.usantidoping.org% 2F% 3Ffb clid% 3DIwAR0XfiRjfDBTIMYnFix6xZfiQnaP1f5U kBO5a9DwLGQaLnSJs7FRr5fF3Bs &h=AT2c4B1y2xsf2iCRD07xg8a7FHLluM4Klo9m7Q6_ v3HgC_ zl2BzWTfgKdnqwDg C4cpWnqJ5hw3j4s1_ WqdkxNgXvGSPjDeCREWp4wi87WuDX5dyOWr81meZbFn4 Zns9sDsD35M6himATIwI
