Kin 122 1st Edition Lecture 12 Current Lecture Sports Nutrition What s a registered dietician nutritionist Registered dietitian nutritionists or RDNs are the food and nutrition experts translating the science of nutrition into practical solutions for healthy living nutritionist versus registered dietitian Physicians Personal trainers Chiropractors Wellness coaches LDN licensed dietitian nutritionist IL Mckinley health center Health Education Unit 3rd Floor Nutrition Fitness Stress Sexual Health Athletic Trainer Physical Therapist 80 Individual Appointments 30 60 minute unlimited visits Topics weight loss gain high cholesterol high blood pressure diabetes vegetarianism etc 10 Outreach Programs Grad Assistant Interns Nutrition Peers Well Zones ARC every other Wednesday Based metabolic rate and calorie needs Estimated Energy Needs BMR x Activity Factor AF 250 500 if weight change needed Exercise and non exercise rest days BMR the rate at which your body burns calories at rest Energy is used for basic physiological functions like digestion breathing pumping blood Based on gender age weight height Any other activity adds calorie requirements Studying walking to class biking to campus taking the stairs etc Pre and post exercise snacks Snack size 200 to 300 calories Pre exercise snack mostly carbohydrates Carbohydrates energy 1 3 hours before exercise Post exercise snack carbohydrates protein 3 1 ratio Replenish carbs repair protein for next exercise Soon after exercise within 15 20 min Regular balanced meal 3 4 hours after snack Adequate hydration To avoid dehydration temperature HR BP nausea vomiting fatigue headaches muscle cramps Fluids At least 8 cups a day Cool water is adequate for the first 60 minutes of low to moderately intense exercise Carry a bottle with you Recommendations Wake Up 1 2 cups Before Exercise 2 cups at 2 hours cup at 10 20 minutes before you start During Exercise cup every 10 20 minutes After Exercise 2 2 cups for every lb body weight lost Sports Drinks 6 8 carbohydrates Water carbohydrates electrolytes sodium potassium Needed after 60 minutes of moderate to high intensity exercise Marathon training Months of preparation Significant increase in calories Coordinates with training schedule dietitian and exercise physiologist Nutrient dense full of nutrients sources Slightly increased protein needs to maintain lean muscle mass Goal must be focused on performance not weight loss Carbohydrate loading loading or storing carbohydrates as glycogen Nutrient dense full of nutrients not calorie dense full of calories sources High energy endurance athletes Begins a week before competition Gradually increase carbohydrate ratio 55 to 70 of t0tal cals while decreasing training tapering Strength training Significant increase in calories Extra 500 1 000 calories per day Eat every 3 4 hours while awake Nutrient dense full of nutrients sources Increased protein needs to fuel and repair for muscle growth strength power Protein before and after sessions Yet protein supplements usually unnecessary High protein low carb diets Paleo Caveman Stone Age organic raw wild caught grass fed Included organ meats fruits vegetables nuts seeds Excluded all grains all dairy legumes oils most beverages PROS whole foods lean meats nuts fruit vegetable intake processed foods sugar sodium calories daily physical activity CONS cost confusion feasibility availability variety nutrients and no supplementation carb to protein to fat ratios raw milk Health Concerns brain runs on carbohydrates risk of hypoglycemia no energy fatigue low glycogen stores means protein and fat fuel strain on liver and kidneys Athlete health concerns Female Athlete Triad Relationship between energy availability menstrual function bone health Low BF amenorrhea stress fractures Eating Disorders Fear of weight gain and certain foods Underweight or normal weight Restriction Binging Purging Compensatory Over exercise Injury Supplement regulation dietary supplements do not have pre market approval for safety or effectiveness FDA Not regulated in the same way as food and beverages Unlimited serving size or amount of nutrient Not enough resources to check claims on labels Removal based on adverse health reports Federal Trade Commission handles ads on radio and TV Vitamin mineral supplements Vitamins and minerals to SUPPLEMENT to the diet recommended when diet alone cannot meet needs temporary anemia pregnancy lifetime vegetarian vegan bariatric surgeries The Bottom Line unnecessary if consuming a well balanced diet if not a daily complete multivitamin taken with food and water Male Vegetarians Men s One A Day lacks iron Men s Centrum contains iron Gummy vitamins Weight loss pills Natural Lipo X insomnia anxiety heart attacks cancer Guarana seed extract 2x caffeine as coffee Sibutramine stimulant phenolphthalein laxative OxyElite Pro 2 out of breath sweating pain pressure numbness tachycardia liver failure DMAA aegeline Slimquick fatigue yellow eyes jaundice enlarged liver Ergogenic aids substances devices or practices that enhance an individual s energy use production or recovery Can be expensive to sustain effects The Bottom Line do your homework and make an informed decision Research studies Who is it funded by How many studies Quality Does it work Is it safe Is it legal Is it worth it benefits vs costs Contact manufacturer consult several health professionals Caffeine Before heavy exercise Researched and OK to use in small amounts but side effects Banned for athletes during competition Energy drinks caffeine other ingredients are not recommended Not recommended for use with any alcohol drugs or medications Stimulant Depressant Stimulant Stimulant Healthy Adults 400 mg day had no adverse effects No more than 1 energy drink per day Women of reproductive age Limit to 300 mg day Not Recommended for Pregnant or nursing women Adolescents Children DMAA in Jack3d Geranium extract amphetamine derivative natural stimulant in sports supplements Body building aid Performance enhancer Weight loss aid May be sold with caffeine DMAA Health Risks Adverse side effects Shortness of breath Arrhythmias Narrows blood vessels and arteries BP Seizures Heart attack Death ILLEGAL ingredient BANNED by the FDA