Current LectureKin 122 1st Edition Lecture 12Current LectureSports NutritionWhat’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 PhysiciansPersonal trainersChiropractorsWellness coaches• LDN = licensed dietitian nutritionist (IL) Mckinley health center• Health Education Unit, 3rd FloorNutrition, Fitness, Stress, Sexual Health, Athletic Trainer, Physical Therapist• 80% Individual Appointments30-60 minute unlimited visitsTopics: weight loss/gain, high cholesterol, high blood pressure, diabetes, vegetarianism, etc.• 10% Outreach ProgramsGrad Assistant, Interns, & Nutrition PeersWell Zones @ ARC every other WednesdayBased metabolic rate and calorie needs• Estimated Energy NeedsBMR 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 requirementsStudying, 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 carbohydratesCarbohydrates = energy1-3 hours before exercise• Post-exercise snack: carbohydrates + protein (3 : 1 ratio)Replenish (carbs) & repair (protein) for next exerciseSoon after exercise, within 15-20 minRegular balanced meal 3-4 hours after snackAdequate hydration• To avoid dehydration↑temperature & HR, ↓ BP, nausea/vomiting, fatigue, headaches, muscle cramps• FluidsAt least 8 cups a dayCool water is adequate for the first 60 minutes of low to moderately - intense exerciseCarry a bottle with you!• RecommendationsWake Up: 1-2 cupsBefore Exercise: 2 cups at 2 hours + ½ cup at 10-20 minutes before you startDuring Exercise: ½ cup every 10-20 minutesAfter Exercise: 2 – 2 ½ cups for every lb body weight lost• Sports Drinks: 6-8% carbohydratesWater, carbohydrates, electrolytes (sodium, potassium) Needed after 60 minutes of moderate to high intensity exerciseMarathon training• Months of preparation• Significant increase in caloriesCoordinates with training scheduledietitian and exercise physiologistNutrient-dense (full of nutrients) sourcesSlightly increased protein needs to maintain lean muscle mass• Goal must be focused on performance, not weight lossCarbohydrate 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 caloriesExtra 500-1,000 calories per dayEat every 3-4 hours while awakeNutrient-dense (full of nutrients) sources• Increased protein needs to fuel and repair for muscle growth, strength, powerProtein before and after sessionsYet, protein supplements usually unnecessaryHigh 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 TriadRelationship between energy availability, menstrual function, bone healthLow BF%, amenorrhea, stress fractures• Eating DisordersFear of weight gain and certain foodsUnderweight or normal weightRestriction, Binging, Purging, Compensatory• Over exerciseInjury Supplement regulation• “…dietary supplements do not have pre-market approval for safety or effectiveness.”– FDANot regulated in the same way as food and beveragesUnlimited serving size or amount of nutrientNot enough resources to check claims on labelsRemoval based on adverse health reportsFederal Trade Commission handles ads on radio and TVVitamin/mineral supplements• Vitamins and minerals to SUPPLEMENT to the dietrecommended when diet alone cannot meet needstemporary (anemia, pregnancy)lifetime (vegetarian/vegan, bariatric surgeries)• The Bottom Lineunnecessary if consuming a well balanced dietif not, a daily complete multivitamin taken with food and waterMale 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, cancerGuarana seed extract (2x caffeine as coffee)Sibutramine stimulant, phenolphthalein laxative • OxyElite Pro (2)out of breath, sweating, pain, pressure, numbness, tachycardia, liver failureDMAA, aegeline• Slimquickfatigue, 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 Linedo your homework and make an informed decisionResearch 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 effectsBanned for athletes during competitionEnergy drinks (caffeine + other ingredients) are not recommended• Not recommended for use with any alcohol, drugs, or medicationsStimulant + DepressantStimulant + Stimulant • Healthy Adults≤400 mg/day had no adverse effectsNo more than 1 energy drink per day• Women of reproductive ageLimit to 300 mg/day• Not Recommended for: Pregnant or nursing womenAdolescents ChildrenDMAA in “Jack3d”• Geranium extract, amphetamine derivative• “natural stimulant” in sports supplementsBody building