Athletes have long believed that their bodies demand additional
nutritional supplements to ensure peak athletic performance because
of the increased physical demands they must place on their bodies.
As a result, many young athletes take unnecessarily large dosages
of vitamins and other supplements. Vitamin requirements do not increase
during exercise nor do they serve as an energy source. Taking vitamins
in excessive quantities can, in certain circumstances, have deleterious
effects and lead to vitamin toxicity; in extreme cases it can be fatal.
Although competitive activities make more demands on the body than
those under normal circumstances, athletes are no different from less
active individuals in their need for proper nutrition. Repair of damaged
tissues, recuperation of fatigued muscles, and regeneration of energy
necessitate a balanced and adequate diet. Fallacies and food fads
are prevalent, but those individuals working with athletes can make
a very positive contribution by offering sound dietary advice.
Many nutritional practices are potentially harmful. Various foods
and drugs have occasionally been introduced to athletes for the purposes
of improving performance and/or assisting in weight gain or loss.
It is the duty of those individuals working with athletes to know
what these foods and drugs contain and whether taking such aids would
be morally and ethically sound.
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1. Identify the six classes of nutrients and describe their major
functions.
2. Explain the three major roles of nutrients.
3. Explain MyPlate.
4. Describe the advantages or disadvantages of supplementing with
vitamins, minerals, calcium, iron, protein, and creatine.
5. Explain the purpose and importance of the pre-event meal.
6. Discuss the effect sugar, caffeine, and alcohol have on performance.
7. Discuss the potential side effects of ephedrine on bodily functions.
8. Explain the distinction between body weight and body composition.
9. Explain the principle of caloric balance and how to assess it.
10. Describe the methods for losing and gaining weight.
11. List the signs of disordered eating.
12. Explain the ACSM's guidelines for weight loss.
13. Explain how liquid supplementation is used and what its effects
are.
14. Explain how low carbohydrate diets assist individuals with weight
loss.
15. Explain the role of herbal supplementation.
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- Amino acids "Basic units that make up proteins
- Anemia "Iron deficiency, oxygen carrying ability of red blood
cells is reduced so muscles cannot obtain enough oxygen to generate
energy
- Anorexia nervosa "An eating disorder in which the individual
has a distorted self-image and a major concern about weight gain to
the point that the person eats very irregularly or not at all
- Body composition - The fat and nonfat components of the body
- Bulimia nervosa "An eating disorder whereby the person gorges
themselves after a period of starvation and then induces vomiting
- Caloric balance "Caloric balance = Number of calories consumed
"Number of calories expended
- Complex carbohydrates "Contain fiber, vitamins and minerals
(vegetables, breads, cereals, pasta), they take longer to digest
- Creatine "Naturally occurring organic compound synthesized
by the kidney liver and pancreas, 90% found in skeletal muscle
- Electrolytes (ions) "electrically charged ions in solution,
(sodium, chloride, potassium, magnesium, calcium), maintain balance
of water outside the cell
- Essential nutrient "A nutrient that cannot be made by the body,
needs to be supplied by the diet
- Fats - Are not easily digested and are utilized for energy when
carbohydrate stores are depleted
Fat soluble vitamins "Vitamins that are dissolved in fats and
stored in the body (A, E, D, and K)
- Fiber - A substance found in plants that is not digested and aids
in the elimination of waste by adding bulk and reducing digestion
time
- Lactase deficiency - Individuals who lack the enzyme lactase used
to digest lactose found in dairy products
- Lean body weight "Portion of body weight composed of nonfat,
or lean tissue, including muscle, tendons, bones and connective tissue.
- Macronutrient "carbohydrates, proteins and fats, absorbable
components of food used for energy.
- Micronutrient "Vitamins and minerals and water necessary for
normal body functions.
- Minerals "An element needed to be supplied by the diet, perform
a variety of bodily functions, most stored in the bones and liver
- Osteoporosis - A decrease in bone density
Percent body fat "The portion of total body weight that is composed
of fat tissue
- Proteins "Not used much for energy, needed to make enzymes,
make hormones and antibodies that help fight infection. Needed for
growth, maintenance, and repair of all body tissues.
- Simple carbohydrates "Refined sugar, contain few essential
vitamins and minerals (fruits, fruit juice, milk, yogurt, honey, sugar),
digested quickly
- Vegetarianism "Using plant foods to form the foundation of
their diet; animal foods are either totally excluded or included in
a variety of eating patterns
- Vitamins - Organic compounds that act as regulators or catalysts
in body processes and assist the body in utilizing other nutrients
in maintaining good health
- Water soluble vitamins "Vitamins dissolved in a watery solution
and not stored in the body. These vitamins are excreted in urine daily.
[C, B complex (thiamine, riboflavin, niacin, B6, folate, B12, biotin
and pantothenic acid)]
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