HNF150-IntrotoSportsNutritionLearningNotes.pdf HNF 150
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This 6 page Class Notes was uploaded by Brittany Ballog on Sunday September 27, 2015. The Class Notes belongs to HNF 150 at Michigan State University taught by k. alaimo in Spring 2014. Since its upload, it has received 39 views. For similar materials see Intro to Human Nutrition in Nursing and Health Sciences at Michigan State University.
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Date Created: 09/27/15
Week 9 HNF150 SPRING 2014 Prof Alaimo INTRODUCTION TO SPORTS NUTRITON I Why is nutrition important for athletes Nutrition in uences the biochemical physiological and psychological aspects of physical activity and performance Type amount and timing of food intake affects energy availability and recovery a Recovery Adaptive processes that occur after a training load Replenish glycogen stores Repair muscle tissues Increased blood ow Building new muscle tissue over time strength Improves capacity to cope with next stressor get stronger o A good recovery requires proper sleep hydration and nutrition essentials for Adequate nutrients are essential for building new muscles Helps repair and strengthen muscles and connective tissue preventing against injuries Alters disease risk OOOOO Adequate nutrition helps the body preform at its peak level II What does a Sports Dietitian Do PPOFP P RPUNI Teach athletes how to eat for peak performance and health Evaluate how well training nutrition and hydration all match up Grocery store and cafeteria tours Meal planning and timing based on periodization Medical nutrition therapy anemia eating disorder injuries etc Evaluate supplement safety effectiveness legality necessity Act as a con dent listener and motivator Communicate with athletic trainers coaches and staff Convince athletes to do what you say be an expert in sales Ill Appropriate Nutrition Good Training Optimal Performance Injury prevention Faster recovery periods Week 9 HNF150 SPRING 2014 Prof Alaimo Increase in lean muscle tissue 0 Greater use of fat for energy 0 Training progression 0 Improved immune function 0 All leads to Improved performance Nutritional Priorities IV Where are macronutrients stored Carbohydrates glycogen Muscles 12002400 cal 300600g Liver 75150 g 300600 calories 0 Blood 510 g 20 40 calories Protein recovery muscle building immune function strength 0 Muscle tissue organs 0 Major component of the immune system 0 Blood Fat energy source hormone production vitamin absorption Muscles Circulates in blood Stored as adipose tissue Cant add up to THOUSANDS of calories Week 9 39I n ChDIllf quot NF Energy System Duration Fuel Source quot014 rof Available ATP PCr 110 seconds Phosphocreatine Anaerobic PCr Turbo Chargequot Glycogen 190 seconds 1 Glycogen Lactate 2 Lactate Anaerobic 3 Protein OverDrive Aerobic System Hours 1 Fatty Acids Cruise Modequot 2 Blood Glucose 3 Protein What is tness 0 Ability to perform physical activity 0 Meet daily physical challenges without strain 0 Many types 0 Aerobic with oxygen 0 Anaerobic without oxygen 0 Muscular strengthendurance o Flexibility Goal of all energy systems TO PRODUCE ATP VI Adenosine Triphosphate ATP ENERGY We convert energy from food to ATP Body energy 0 The job of the energy system is to produce ATP with or without oxygen VII ATPPC Energy System Phosphocreatine PCr Rapidly useable energy source Stored in muscles and brain 0 Used for very shot high intensity activities 0 Entirely used up in 10 seconds 0 An type of anaerobic energy system WITHOUT AIR 0 During rest the body can make more PCr Week 9 HNF150 SPRING 2014 Prof Alaimo VIII Glycogen Lactate System Provides energy for high intensity short duration activities 0 Up to 90 seconds A type of anaerobic energy system quotwithout airquot Produces lactate amp recycles it Uses glycogen lactate amp protein if necessary IX Aerobic Energy System Provides energy for lower intensity longer duration activities Provides most of the energy at rest We have time to produce energy more slowly using oxygen Fats blood sugar amp protein if necessary are used to produce ATP Can provide energy for HOURS X What is a healthy diet for athletes GetEnough o Calories Carbohydrates Fats Protein Vitamins Minerals Water ut NOT too much Added sugar Saturated Fat Trans Fat Caffeine OOOOWOOOOOO XI Nutrition Goals 1 Eat Enough a Negative energy balance is the 1 cause of fatigue in high level athletes b What type of tissue you loose depends on timing and technique c Energy Imbalance leads to loss of i Fat ii Muscle Week 9 HNF150 SPRING 2014 Prof Alaimo HL Bone 2 Of the Right Stuff a Good Choices include i Rich in nutrients ii Whole foods iii Baked grilled broiled etc iv Colorful v Filling vi Less food with added sugars and saturated fats b Complete meals contain all food groups c Periodization nutrition should match training period i Off season LI39ITLE activity MORE veggies balance between protein carbs dairy and good fats ii In season HEAVY activity MORE carbs balance of veggies dairy protein and good fats iii Pre season Balance of carbs protein veggies dairy and good fat Consequences of NOT getting enough Carbohydrates DECREASE hydration of muscles amp poor thermoregulation INCREASE heart rate amp blood pressure INCREASE onset of fatigue amp cramps INCREASE breakdown of muscle tissue for energy Chronic fatigue DECREASE strength DECREASE ability to maintain exercise intensity INCREASE body fat DECREASE muscle mass INCREASE recovery time Chronic fatigue At the right time Breakfast within 1 hour of wake up Meals and snacks 24 hours apart Mealssnacks timed to be 15 hours before workout and lt30 minutes after workout Additional snacks during workoutspractice as necessary 45 total eating occasions clustered around periods With the most activity Week 9 HNF150 SPRING 2014 Prof Alaimo XII Pre Workout All about tolerance Should be individualized nd out what works for you Choose LOW FAT lower ber Easier digestion Quicker distribution of nutrients to working muscles Less discomfort during workout THINK high in carbs moderate protein low in fat amp ber XIII Post Workout Postworkout recovery period is prep for your next activity SNACK lt1 HOUR after nishing sooner the better followed by a complete meal win 2 hours Choose LOW FAT nutrientrich XIV Skipping Meals Negative Effects Late night binging Negative energy balance Low energy during practice More body protein used for energy Decreased muscle mass increased body fat XV Hydration Fluid in the body Protects brain and spinal cord Maintains appropriate blood volume Maintains appropriate body temperature Maintains proper electrolyte balance Dehydration water lost than consumed Causes blood volume to decrease Increased heart rate 0 Heart pumps less blood decreased stroke volume 0 Decreased sweating o INCREASED body heat 0
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