Nutrition for Fitness

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Chapter 15

• Nutrition for Fitness
• and Athletics

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Key Concepts
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• complete proteins
• complex carbohydrates
• disaccharides
• essential amino acids
• frank anemia
• hemochromatosis
• hypoglycemia

• latent iron deficiency
• monosaccharides
• prelatent iron deficiency
• recommended daily caloric intake
• simple carbohydrates
• sports anemia

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Review Questions
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What are the recommended daily caloric intakes
for a moderately active adult male and female?

• 2900 for a male and 2200 for a female

6
What are the percentages of carbohydrate,
protein, and fat in a typical American diet?

• Carbohydrate
• 46
• Protein
• 12
• Fat
• 42

7
What are the recommended percentages of
carbohydrate, protein, and fat that should make
up a healthy diet for athletes and non-athletes?

• Carbohydrate
• 55 to 58
• Protein
• 12 to 15
• Fat
• 25 to 30

8
What is the maximum percentage of total caloric
intake recommended for simple sugars?

• 10 percent

9
What percentage of total calories should come
from saturated fat?

• 10
• What percentage of total calories should
• come from mono- and poly-unsaturated
• fats?
• 20

10
Fat produces more than twice as much energy per
gram as carbohydrates, so why are carbohydrates
favored for athletes?

• Fat requires more oxygen for each calorie, and
• in many athletic events the energy production per
• unit of oxygen consumed is of high importance.

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What is the recommended carbohydrate intake
before, during, and after a competition?

• Before
• should be based on the athletes experiments
  during training
• During
• take in 25 to 30 grams of carbohydrate (100 to
  200 kilocalories) every half hour
• After
• take in 100 grams of carbohydrate (400
  kilocalories) within 15 to 30 minutes of exercise
  and additional 100-gram feeding every two to four
  hours thereafter

12
Why is it better to take in carbohydrates
immediately after an event rather than waiting?

• Glycogen synthesis is greater when
• carbohydrates are ingested immediately after
• exercise. Failure to replenish glycogen can
• result in poor performance.

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What are six factors that affect protein
metabolism?

• Mode of exercise
• Frequency of exercise
• Intensity of exercise
• Duration of exercise
• Training status
• Quality of protein

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For strength and endurance athletes, are the
recommended percentages of fat, carbohydrate, and
protein the same, higher, or lower?

• Fat
• same
• Carbohydrate
• same
• Protein
• strength is higher
• endurance is same

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Do people need vitamins to supplement their
normal diet as a result of the increase in
metabolism due to exercise?

• If the diet is sound in the first place,
• supplementary vitamins are not needed. Eating
• larger amounts of food as daily workout levels
• increase usually provides the needed increase
• in vitamins.

16
Name some groups of athletes who may require iron
supplementation (under medical guidance).

• Male and female endurance athletes
• Adolescent athletes
• Athletes who lose weight for competition
• Vegetarian athletes

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Why is it important not to give iron supplements
to athletes without medical supervision?

• Doing so can induce deficiencies of other trace
• minerals and may produce iron overload in
• some people

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What are the three stages of iron deficiency?
Describe the characteristics of each.

• Prelatent iron deficiency
• characterized by a decrease or absence of
  storage iron
• Latent iron deficiency
• characterized by an increased total iron binding
  capacity and reduced serum iron
• Frank anemia
• characterized by a drop in the hemoglobin level
  below normal values

19
Summarize the American College of Sports
Medicines recommendations regarding fluid intake
before, during, and after exercise.

1. Drink adequate fluids during the 24 hours before
   an event.
2. Drink about 17 ounces about two hours before
   exercise.
3. During exercise, consume enough fluids to replace
   water lost through sweating.
4. Fluids should be cooler than ambient temperature,
   flavored, and in containers that make it easy to
   drink enough without disrupting exercise.
5. For events lasting over an hour, fluids should
   contain proper amounts of carbohydrates and
   electrolytes.
6. During intense exercise lasting more than one
   hour, drink fluids containing 4 to 8 percent
   carbohydrates.
7. For exercise lasting more than an hour, sodium
   should be included in the rehydration fluid.

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What five characteristics should pre-exercise
meals have?

• Sufficient fluid to maintain hydration
• Be low in fat and fiber
• Be high in carbohydrate
• Be moderate in protein
• Be composed of food familiar to the athlete

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Useful Websites
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• Nutrition Navigator
• http//navigator.tufts.edu
• Food and Nutrition Information Center
• www.nal.usda.gov/fnic/
• American Dietetic Association
• www.eatright.org
• Vitamins and Minerals
• www.foundhealth.com/vitamins
• Nutrition for Physical Activity and Athletics
• www.agweb.okstate.edu/pearl/fci/health/f-3132.pdf