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Sports Nutrition PowerPoint Presentation

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Description : Check out this medical presentation on Bodybuilding Dietary Supplements and Sports Nutrition, which is titled "Sports Nutrition", to know about the optimal nutrition for athletic performance. Know about the need to consume adequate energy and nutrients, maintaining appropriate body composition, optimal recovery from training, and maintaining hydration status.

Tags : Bodybuilding Dietary Supplements, Sports Nutrition, optimal nutrition, athletic performance

Published on : Jul 07, 2021 | Views : 4350 | Downloads : 24

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Slide 1-

Sports Nutrition
Slide 2-

Nutrition and Physical Performance “Exercise is medicine” Physical fitness Cardiorespiratory fitness Muscular strength Muscular endurance Body composition Flexibility Photos © PhotoDisc
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Develop an Active Lifestyle
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Energy Systems, Muscles, and Physical Performance ATP-CP energy system Quick source of ATP Cellular ATP and creatine phosphate Fuel for 3 to15 seconds of maximal effort
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Energy Systems, Muscles, and Physical Performance Lactic acid energy system Breakdown of glucose to lactic acid (lactate) Doesn’t require oxygen Rise in acidity triggers muscle fatigue
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Energy Systems, Muscles, and Physical Performance Oxygen energy system Breakdown of carbohydrate and fat for energy Requires oxygen Produces ATP more slowly
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Energy Systems, Muscles, and Physical Performance Teamwork in energy production Anaerobic systems Aerobic systems Glycogen depletion Steady drop for first 1.5 hours Entirely depleted ~ 3 hours
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Energy Systems, Muscles, and Physical Performance Endurance training Decreases reliance on anaerobic systems Extends availability of glycogen
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Energy Systems, Muscles, and Physical Performance Muscles and muscle fibers Slow-twitch fibers Fast-twitch fibers Relative proportion determined by genetics
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Optimal Nutrition for Athletic Performance Consume adequate energy and nutrients Maintain appropriate body composition Promote optimal recovery from training Maintain hydration status
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Energy Intake and Exercise Energy needs Fuel for training Maintain healthy weight Support growth (if adolescent) May require frequent meals and snacks
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Carbohydrate and Exercise High-carbohydrate diets Increase glycogen stores Extend endurance Carbohydrate loading 60–70% of calories as carbohydrate Decrease exercise intensity prior to competition
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Carbohydrate and Exercise Carbohydrate intake Before exercise Easily digested foods/beverages Preexercise meals and glycemic index Measure food to monitor its effects, which can raise blood glucose Photo © Photodisc
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Carbohydrate and Exercise During exercise Sports drinks (4–8% carbohydrate) After exercise Replenish glycogen stores 1 to 1.5 grams carbohydrate per kg both 30 minutes and 2 hours after exercise
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Dietary Fat and Exercise Fat Major fuel source for endurance activities High-fat diet not needed Recommendations Moderate fat intake: 20–35% of calories Limit saturated fat to less than 10% of energy Avoid trans fat as much as possible
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Protein and Exercise Protein recommendations Adults: 0.8 grams per kg body weight Endurance athletes: 1.2–1.4 g/kg Resistance-trained athletes: 1.6–1.7 g/kg Protein sources Foods: lean meats, fish, low-fat dairy, and egg whites Protein intake after exercise Helps replenish glycogen Dangers of high-protein intake
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Vitamins, Minerals, and Athletic Performance B vitamins Needed for energy metabolism Choose variety of whole grains, fruits, and vegetables Calcium Needed for normal muscle function and strong bones Low-fat dairy products Adequate intake may be a problem for females
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Vitamins, Minerals, and Athletic Performance Iron Needed for oxygen delivery and energy production Athletes have higher losses Lean red meats, vegetables, and enriched grains Other trace minerals Copper and zinc Avoid high-dose supplements
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Fluid Needs During Exercise Exercise and fluid loss Increased losses from sweat Increased with heat, humidity Risk for dehydration © PhotoDisc
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Fluid Needs During Exercise Hydration Adequate fluids before, during, after exercise Water vs. sports drinks Duration Intensity Environmental factors
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Nutrition Needs of Youth in Sports Priority on growth and development Meals/snacks both before and after exercise Caution: High tolerance for exercise in heat © Glen Jones/ShutterStock, Inc.
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Nutrition Supplements and Ergogenic Aids Include products and practices that Provide calories Provide vitamins and minerals Contribute to performance and enhance recovery Are believed to stimulate and maintain muscle growth
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Nutrition Supplements and Ergogenic Aids Amino acids “Andro” and DHEA Caffeine Carnitine Chromium Coenzyme Q10 Creatine
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Nutrition Supplements and Ergogenic Aids Ephedrine Ginseng Glutamine Medium-chain triglyceride oil Sodium bicarbonate
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Nutrition Supplements and Ergogenic Aids Reasons for use Nutrition Physiological Psychological Biomechanical Pharmacological
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Weight and Body Composition Weight gain Increase muscle and reduce fat Weight loss Lose fat and maintain muscle Avoid dangerous weight-loss practices
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Weight and Body Composition Female athlete triad Disordered eating Lean-sport athletes at risk Amenorrhea Higher prevalence in athletes Results from increased physical activity, weight loss, low body fat, and insufficient energy intake Premature osteoporosis Treat with hormone therapy
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Weight and Body Composition Breaking the triad Screening, referral, and education Multidisciplinary efforts Proactive sports education Reducing the emphasis on body weight, eliminating group weigh-ins, treating each athlete individually, and facilitating healthy weight management