Download - Athletic Nutrition and Eating Disorders
NUTRITIONAL QUACKERYAthletes seek out magic supplements
that will give them an edge over their competitors
New dietary supplements are marketed each day
Often sold without any supporting scientific research on benefits or harmful side effects
Supplements are treated as foods so they are not evaluated for safety and effectiveness
Individuals and companies advertise false or unproven nutritional supplements to make money
Who they prey on: the athlete who is eager for an edge
Always check with a nutritionist/doctor before taking a new supplementMake sure to be informed on the effects it may
have on the body It will save money, disappointment, and
athlete’s health
MAKING THE WEIGHT Most important aspect of fitness and
athletic performance is controlling weight Athletic performance and good health are
enhanced by proper weight management Active men and women require 2200
calories a day Some active men need 2800 and higher,
endurance athletes require much more Being overweight and underweight is
result of eating more or fewer calories Food choices and exercise determine body
weight
GAINING WEIGHT Increase lean body mass
Muscle not body fat 2500 calories to gain one pound of lean body
mass 3500 calories to gain one pound of fat Lean body mass cannot be increased by
Special vitamins Foods Supplements
Possible to gain 1 to 2 pounds per week if weight training is involved
Without weight training and increased energy expenditure excess calories will convert to fat
LOSING WEIGHT Ways to lose weight
Restricting caloric intake (dieting) Exercise Restricting caloric intake and exercise
Dieting alone is the most difficult way to lose weight Long term dieting only has a 2% success rate 35% to 45% of weight decrease in dieting is
from lean body tissue Females should not drop below 1000 calories Males should not drop below 1200 calories
Weight loss through exercise may result in increased Cardiorespiratory Endurance Increases strength and flexibility Positive for an athlete’s overall health Same results on the body as just dieting alone
Best approach to losing weight is dieting and exercise Moderate increase in activity with moderate decrease
in caloric intake will cause body to burn calories Losing weight
Weight loss of 1-2 pounds per week is healthy Weight loss of more than 2 pounds per week may be
due to dehydration Always check with physician before dieting
PRE-GAME MEAL Should start days before competition
not just night before Athletes believe a pre-game meal will
give them the energy they need for competition
Energy actually comes from muscle glycogen stores that are built up by high-carbohydrate meals every day not just the pre-game meal
Foods eaten before the game helps supplement muscle glycogen stores
Prevents a low blood sugar level Symptoms include:
Light-headedness Fatigue Low concentration All interfere with athlete’s performance
Should be consumed 3 to 4 hours before the game
High in carbohydrates and fluids
Grain products, vegetables, and fruit are best choices Digested quickly and readily available for fuel
Protein intake should be in moderation Takes longer to digest
Foods high in fat stay in stomach the longest and feel heavy and uncomfortable
Restrict sugary foods Cause rapid swings in blood sugar levels Result in low blood sugar and less energy
Avoid foods and drinks that contain caffeine Stimulates body to increase urine output Cause dehydration problems Full bladder is uncomfortable
If the athlete does not have enough time for a pre-game meal small carbohydrate snacks should be consumed Whole-wheat bread with peanut butter,
banana, juice, and water can be consumed 2 hours before game
EATING DISORDERS Eating patterns include anorexia nervosa,
bulimia nervosa, and binge eating All of these behaviors are dangerous and can result
in serious health problems Underlying reasons for disordered eating
Distorted self-image Guilt Depression Overemphasis on leanness and physical appearance
10% are male athletes and most of those are wrestlers
Extreme weight loss measures aimed at losing a few pounds as quickly as possible to make their weight are not only unhealthy but can be deadly.
ANOREXIA NERVOSA Psychological disorder occurring
mostly in young women but becoming common in men
Causes Abnormal fear of becoming obese Distorted self-image Persistent unwillingness to eat Severe weight loss
15% loss of normal body weight
Loss of appetite Loss of
menstruation Fatigue and
dizziness Constipation Abdominal pains
StarvationDehydrationMuscle and
cartilage deterioration
Osteoporosis Irregular or
slow heartbeatHeart failure
Symptoms Complications
BULIMIA Common among women of normal or
nearly normal body weight Characterized by
Episodic binge eating followed by feelings of Guilt Depression Self-condemnation
Fluctuations in weight Dental cavities from
vomiting stomach acid Dehydration Fatigue and
dizziness Constipation Abdominal pains Swelling of salivary
glands Irregular or absent
menstruation
Stomach ulceration Bowel damage Inflammation or
tearing of the esophagus
Laxative addiction Tingling hands and
feet Electrolyte
imbalances which lead to heart failure
Symptoms Complications
FEMALE ATHLETE TRIAD A disorder that affects female athletes Each component can impair health and
athletic performance First recognized by the American College
of Sports Medicine in 1992 Prior to 1992 disordered eating was considered
separately from athletic participation Characterized by
Disordered eating Amenorrhea Osteoporosis
ATHLETES AT RISK Competitive nature
and strong discipline Competitive athletes
tend to have a more rigorous training schedule and a “play to win” attitude towards sports
The emphasis on appearance and perception that carrying less weight will improve performance
DISORDERED EATING – ANOREXIA AND BULIMIA, THAT ULTIMATELY RESULT IN MALNUTRITION If muscles lack
sufficient and proper fuel, performance will be impaired
Lack of fuel can lead to inability to concentrate
The athlete with strength losses and poor concentration is prone to injuries
AMENORRHEA Lack of a menstrual flow Certain % of body fat is needed for proper
functioning of the menstrual cycle If body fat % gets too low the hormonal
balance and the menstrual cycle are affected
OSTEOPOROSIS Bone loss Common among
women after menopause
Amenorrhea can lead to osteoporosis in female athletes like it does in postmenopausal women
Stress fractures become more common and repair is slow
WARNING SIGNS Frequent or unexplained injuries,
especially stress fractures Excessive or compulsive exercise Change in performance Impaired concentration Absent or irregular menstrual periods Restrictive eating masked as
“performance-enhancing” meal plan Use of weight loss products or supplements
PREVENTION Choosing an activity that
compliments the individual’s natural body strengths
Realizing that health is more important than competitive success
Avoid frequent weigh-ins, weight comments, and punitive consequences for weight gain
Appreciating a healthy, active body.
Know optimal weight for health and performance is different for everyone
Realizing that the thinnest athletes are not necessarily the fastest or the strongest.
Thinking of food as the ultimate performance enhancer
Not starving the bones. Part of the diet should include several servings of good calcium sources
Being a role model with words and actions. Take a positive attitude about eating and enjoying foods
ATHLETIC NUTRITION RESTAURANT/CAFÉ Create a menu for a restaurant/café that
specializes in athletic nutrition Includes at least 4 different meals for
breakfast, lunch, and dinner. Include 4 snacks the athlete could come in a
get after working out or before a game/match/meet.
Include prices Create a eye catching front cover which
includes the name, address, phone number, website, and hours of operation
Use 5 colors