Slide 1MACRONUTRIENSPROTEINPROTEINCARBOHYDRATESLIPIDSMICRONUTRIENTSHYDRATIONPRECOMPETITIONPOST COMPETITIONKEY CONCEPTSCHAPTER 10NUTRITIONMACRONUTRIENS•REQUIRED IN LARGE AMOUNTS- where energy comes from•PROVIDE CALORIES(IMPORTANT)•PROTEIN= 4KCAL/G•CARBOHYDRATES= 4KCAL/G•FATS= 9KCAL/GPROTEIN•COMPOSED OF 20 DIFFERENT AMINO ACIDS•NONESSENTIAL- MADE IN THE BODY (11)•ESSENTIAL- NOT MADE IN THE BODY; MUST BE CONSUMED (9)•COMPLETE PROTEINS- CONTAIN ALL OF THE ESSENTIAL AMINO ACIDS•INCOMPLETE PROTEINS- LACK ONE OR MORE OF THE ESSENTIAL AMINO ACIDS•ALL PLANT PROTEINS ARE INCOMPLETE (SOY IS MOST COMPLETEPROTEIN•.8G/KG BODY MASS OR 10-15% OF DAILY CALORIES•AEROBIC ATHLETES: .8-1.4G/KG•ANAEROBIC ATHLETES: UP TO 2.0G/KG•ABOVE 2.0G/KG: BROKEN DOWN AND EXCRETED OR STORED AS CARBS OR FATCARBOHYDRATES•STORED IN THE BODY AS GLYCOGEN (MUSCLE, LIVER)•PROTEIN SPARING•45-65% OF DAILY CALORIC INTAKE•AEROBIC ATHLETES: 8-10KG/G OF BW•ANAEROBIC ATHLETES: 5-6G/KGLIPIDS•9KCAL/G•PRIMARY FORM OF ENERGY STORAGE•CHOLESTEROL (NECESSARY FOR TESTOSTERONE AND CORTISOL PRODUCTION)•SHOULD BE 20-35% OF DIET, LESS THAN 10% FROM UNSATURATED•PRIMARY SOURCE OF ENERGY AT REST AND DURING LOW INTENSITY EXERCISEMICRONUTRIENTS•VITAMINS- ORGANIC, CAN’T BE MADE IN THE BODY•MINERALS•CALCIUM connects to troponin for-MUSCLE CONTRACTION, BONE HEALTH•PHOSPHORUS- ENERGY METABOLISM (ATP)•MANGANESE- CHO METABOLISM•IRON- DEFICIENCY GREATLY INHIBITS PERFORMANCE, MORE COMMON IN WOMEN (ESPECIALLY FEMALE ENDURANCE ATHLETES), AND VEGETARIANSHYDRATION•MUSCLE TISSUE IS APPROXIMATELY 75% WATER•FLUID LOSS EFFECTS•1% BODY WEIGHT= ELEVATED CORE TEMP•3-5% BODY WEIGHT= CARDIOVASCULAR STRAIN•7% BODY WEIGHT= COLLAPSE IS LIKELY•1 POUND LOST DURING ACTIVITY=1 PINT OF FLUID THAT SHOULD BE REPLACED•ELECTROLYTES LOST IN SWEAT: SODIUM CHLORIDE, POTASSIUM (NaCl IS TYPICALLY ADEQUATELY REPLACED IN THE DIET, BUT ATHLETES EXPERIENCE FREQUENT CRAMPING MAY NEED TO INCREASE SALT INTAKE)•HYPONATREMIA- OVERHYDRATIONPRECOMPETITION•PROVIDE ENERGY AND FLUID FOR PERFORMANCE•3-4 HOURS BEFORE COMPETITION•CONTACT SPORTS/HIGH INTENSITY SPORTS/HEAT•30 MINUTES BEFORE COMPETITION•LONG EVENTS (DOUBLE HEADERS, TOURNAMENTS)•AEROBIC ENDURANCE (MAXIMIZE CHO STORES)•EASY TO DIGEST•LOW IN FIBERPOST COMPETITION•HIGH GLYCEMIC-INDEX FOODS•30 min AFTER ACTIVITY•3:1 CARBS TO PROTEIN IS IDEAL (CHOCOLATE MILK)KEY CONCEPTS•EXCESSIVE AMOUNT OF PROTEIN DOES NOT LEAD TO MORE MUSCLE MASS•LOW CARB DIETS ARE BAD!!•SEVERAL SMALLER MEALS THROUGHOUT THE DAY IS PREFERRED OVER 3 LARGE MEALS•ATHLETES TRYING TO LOSE WEIGHT WITHOUT LOSING MUSCLE MASS SHOULD LOSE 1% OF BW/WK•“ARMS-RACE” IN ATHLETICS: