composition are critical to success in almost all athletic endeavors.
Φ Size & body build can be altered slightly,
while body composition can change substantially with dieting & exercise. Body Composition
Φ Dietary Reference Intakes (DRIs) are
established standards for optimal nutrient intake.
Φ The DRIs provide estimates of the range of
intake of various food substances needed to maintain good health. Body Composition
Φ Body composition refers to the body’s
chemical composition.
Φ An accurate assessment of the athlete’s
body composition provides valuable insight into the weight that allows optimal performance. Body Composition Body Composition
Φ Densitometry involves measuring the
density of the athlete’s body.
Dbody = Mbody : Vbody
D: density; M: mass; V; volume
Nutrition & Sport
Φ A person’s diet should contain a relative
balance of carbohydrate, fat, & protein. Φ The recommended balance for most people: - Carbohydrate: 55 – 60% - Fat: <35% (<10% unsaturated) - Protein: 10 – 15% Nutrition & Sport
Φ Food can be categorized into six classes:
1. Carbohydrate 2. Fat (lipid) 3. Protein 4. Vitamins 5. Minerals 6. Water Nutrition & Sport Nutrition & Sport
Φ Carbohydrate (CHO) is classified as either
a monosaccharide, disaccharide, or polysaccharide.
Φ All carbohydrate must be broken down to
monosaccharide before the body can use them. Nutrition & Sport Nutrition & Sport Nutrition & Sport
Φ Carbohydrate (CHO) serves many
functions in the body: Φ It is a major energy source, particularly during high intensity exercise. Φ Its presence regulates fat & protein metabolism Φ The nervous system relies exclusively on carbohydrate for energy Φ Muscle & liver glycogen are synthesized from carbohydrate Nutrition & Sport Φ In the early 1940s, the Food and Nutrition Board of the National Academy of Sciences established the United States Recommended Daily Allowance (RDA) guidelines for all food nutrients. Φ The latest edition of the RDAs in their original form was released in 1989. The RDAs provide estimates of safe and adequate daily dietary intakes and estimated minimum requirements for selected vitamins aid minerals. Φ The RDAs have been replaced by new recommendations called Dietary Reference Intakes. Φ The DRIs reflect a joint effort between the United State and Canada to provide dietary intake recommendations grouped by nutrient function and classification Nutrition & Sport The new DRIs were released in a series of reports starting in 1997 and continuing through 2005. They include four different reference values: Estimated Average Requirement (EAR): the intake value estimated to meet the requirement for 50% of healthy individuals in an age- and sex-.specific group. Recommended Dietary Allowance (RDA): the intake value sufficient to meet the nutrient requirements of nearly all (97-98%) individuals in a specific group. Nutrition & Sport The new DRIs were released in a series of reports starting in 1997 and continuing through 2005. They include four different reference values: Tolerable Upper Intake Level (UL): the highest level of daily nutrient intake that is unlikely to pose no risk of adverse health effects to almost all individuals in a specific group Adequate Intake (Al): a recommended intake value based on observed or experimentally determined approximations or estimates of nutrient intake by healthy individuals in a specific group that are assumed to be adequate. This is used when an RDA cannot be determined Nutrition & Sport Nutrition & Sport Nutrition & Sport Carbohydrate is the primary fuel source for most athletes and should constitute at least 50% of their total caloric intake. For endurance athletes, carbohydrate intake as a percentage of total caloric intake might need to be higher 55% to 65%. However, most important is the total number of grams of carbohydrate ingested. It appears that athletes need from 5 to 13 g/kg of body weight per day in order to maintain glycogen stores. Nutrition & Sport Nutrition & Sport Nutrition & Sport Glycemic Index (GI) The increase in blood glucose & insulin in response to a standard amount of food. GI = 100 X (blood glucose response over 2 h to 50 g of test food/ blood glucose response over 2 h to 50 g of glucose or white bread) Nutrition & Sport Glycemic Index (GI) High glycemic index foods (GI>70) such as sport drink, jelly beans, baked potato, french fries, popcorn, cornflakes, Corn chex, and pretzels Moderate glycemic index foods (GI 56-70) such as pastry, pita bread, boiled white rice, bananas, Coca-Cola, and regular ice cream Low glycemic index foods (GI 55) such us white boiled spaghetli, kidney and baked beans, milk, grapefruit, apples, pears, peanuts , M&M’s and yogurt. Nutrition & Sport Nutrition & Sport Nutrition & Sport Nutrition & Sport