Introduction to

Sports Nutrition

Chapter 1
 What is sports nutrition?
• A specialization within the nutrition field
• Requires knowledge of both nutrition and exercise
science
• Goes beyond general health and wellness
• Sports nutrition involves:
– Providing energy for physical activity and/or
competition
– Providing nutrients for repair, recovery, and
adaptation to physical training
– Designing practical dietary strategies to achieve
above goals
 Why study sports nutrition?

• It is a new and exciting area of study.

• It is an area that is generating lots of research

interest.

• Job opportunities are growing for those with sports

nutrition backgrounds.

• It is a great adjunct to anyone involved in the

fitness/exercise industry.
 What are the basic nutrients?

• Macronutrients
– Carbohydrates
– Proteins
– Fats
• Micronutrients
– Vitamins
– Minerals
• Water Photo © Photos.com
 What are carbohydrates?

• Composed of sugars
(i.e., glucose)
• Sugars are compounds
made of carbon,
hydrogen, and oxygen
• Provide the body with
energy (4 kcals/gram)
• Found in many foods,
mostly in grains, fruits,
and vegetables Photos © Photodisc
 What are proteins?
• Composed of amino acids
– Essential
– Nonessential
• Made of carbon, hydrogen,
oxygen, and nitrogen Photo © Photodisc

• Involved in growth and repair

of body tissues
• Provide some energy
• Found in many foods, but
mostly in dairy and meats
Photo © Mark Adams/Superstock
 What are fats?

• Also known as lipids

• Serve as a concentrated
form of energy (9
kcals/gram)
• Provide structure to body
tissues
– Nerves
– Cell membranes
• Are concentrated in foods
such as butter, oils, and
meats
Photo © Photodisc
 What are vitamins?

• Micronutrients
• Composed of carbon and other elements
• Must be obtained from diet
• Are essential to at least one vital process
• Are found in nearly all foods, particularly fruits and
vegetables

Photo © Ablestock
 Vitamin Classifications

• Water soluble
– B-vitamins
–C

• Fat soluble
–A
–D
–E
–K Photo © Photos.com
 What are minerals?
• Micronutrients
• Composed of elements other than carbon
• Serve important structural, electrical, and
chemical roles in the body
 Mineral Classifications
• Major (requirements: > 100
mg/day)
– Calcium
– Sodium
– Potassium
– Chloride and others
• Minor (requirements: < 100
mg/day)
– Iron
– Zinc
– Copper
– Iodine and others
 What is water?

• H2O
• 55% to 60% of body
weight
• Essential for life
– Temperature
regulation
– Lubrication
– Transport

Photo © Photodisc
 How does the body produce energy?

• Carbohydrates, fats, and

proteins are metabolized.
• Energy is released.
• Adenosine triphosphate
(ATP) is formed.
• ATP is the “direct”
source of energy for
muscle activity.
 What are the nutrient intake values?

• Recommended Dietary
Allowances (RDA)
– Developed in 1941
– U.S. National
Academy of Sciences
 What are the nutrient intake values?

• Dietary Reference
Intakes (DRIs)
– Expands the RDA
– Includes other
quantities (EAR,
AI, and UL)
 What are the nutrient intake values?

• Estimated Average
Requirement (EAR)
 What are the nutrient intake values?

• Adequate Intake (AI)

 What are the nutrient intake values?

• Tolerable Upper
Intake Level (UL)
 What’s the difference between
enrichment and fortification?

Enrichment Fortification

• Addition of vitamins • Addition of vitamins

or minerals or minerals
• Replaces nutrients that • Adds nutrients not
were lost in processing originally present in
of the food the food
 What are the “Dietary Guidelines for
Americans”?

• Consume adequate nutrients within caloric

needs.
• Balance calories ingested with calories
expended to prevent weight gain.
• Engage in regular physical activity,
including cardiovascular conditioning,
stretching, and resistance training.
 What are the “Dietary Guidelines for
Americans”? (continued)

• Consume a variety of fruits and vegetables

while staying within energy needs.
• Limit intake of fats, particularly those in the
form of oils and/or trans fatty acids.
• Consume rich sources of carbohydrates,
such as fruits, vegetables, and whole grains.
• Choose and prepare foods with little salt.
 What are the “Dietary Guidelines for
Americans”? (continued)

• Drink alcoholic beverages in moderation.

• Follow food safety practices:
– Clean hands, preparation surfaces, and foods.
– Separate raw, cooked, and ready-to-eat foods.
– Cook foods to safe temperatures to kill bacteria.
– Chill foods promptly and defrost properly.
– Avoid unpasteurized and uncooked foods from
animal sources.
 What is MyPyramid?

• A guide to improve
the nutrition and well-
being of Americans
• Newly revised in 2005
• Emphasizes the
individual approach to
eating
• Promotes six key
concepts Source: USDA
 Six Key Concepts of MyPyramid

• Activity
• Moderation
• Personalization
• Proportionality
• Variety
• Gradual Improvement

www.mypyramid.gov Source: USDA

 Nutrition Labeling of Food
• Food and Drug
Administration (FDA)
oversees labeling
• Labeling must include:
– Statement of identity
– Net contents
– Manufacturer
information
– Ingredient list
– Nutrition Facts panel
 Nutrition Labeling of Food (continued)

• Statement of Identity
– Commonly used name
or descriptive title of
the food product
 Nutrition Labeling of Food (continued)

• Net Contents
– Found on the front of
the label along the
bottom edge
– Indicates the quantity
of food in the package
– Expressed in weight,
volume, or count
 Nutrition Labeling of Food (continued)

• Manufacturer Information
– Usually in small print
– Located near the
ingredient list
 Nutrition Labeling of Food (continued)
Ingredient List
• Ingredients are listed in descending order of
predominance based on weight
• Used to evaluate nutritional quality of food
• Used to avoid certain additives or foods to which
athlete may be allergic or intolerant
 Nutrition Labeling of Food (continued)

• Nutrition Facts Panel

– Serving size
information
– Total calories
– Calories from fat
– Carbohydrate and
protein content
– Vitamin and mineral
information
– Percent Daily Values
 Nutrition Labeling of Food (continued)
• Nutrient Claims
– Highlight food characteristics
• Health Claims
– Describe potential health benefits
• Claims on labels are regulated
• Claims on labels are not required
 Considerations When Developing an
Athlete’s Nutrition Plan

• Health history
• Energy demands of the sport
• Total weekly training and competition time
• Living arrangements
• Access to food
• Travel schedules