American Public University : SPHE 320_Sports_Nutrition_Manual 1st Edition
SPHE320 – Nutrition (Sports Nutrition) COURSE MANUAL
1st
... [Show More] Edition
Sports and Health Studies School of Health Sciences
American Public University System
Antonio Santo, Ph.D., R.D.N., L.D.
Table of Contents
MODULE I. INTRODCUTION TO SPORTS NUTRITION 7
A. Why Study Sports Nutrition? 7
B. Special Notes 7
MODULE II. MICHAELIS-MENTEN KINETICS 8
A. What Affects the Rate at Which Reaction Run at? 8
MODULE III. CARBOHYDRATES (CHO) 9
A. What are Carbohydrates? 9
B. Where Do Carbohydrates Come From? 9
C. How are Carbohydrates Classified? 9
D. What are the Functions of Carbohydrates? 13
E. How are Carbohydrates Assembled and Disassembled? 14
F. How are Carbohydrates Digested? 14
G. How are Carbohydrates Absorbed? 16
H. Where do the Absorbed Carbohydrates Go? 17
I. How is Blood Glucose Maintained? 20
J. Performance and Carbohydrates? 20
MODULE IV. LIPIDS 21
A. What are Lipids? 21
B. Where do Lipids Come From? 21
C. How are Lipids Classified? 21
D. What are the Functions of Lipids? 26
E. How are Lipids Digested? 27
F. How are Lipids Absorbed? 30
G. Where do Absorbed Lipids Go? 31
H. What Hormones Regulate Lipid Metabolism 33
MODULE V. PROTEIN 34
A. What are Proteins 34
B. Where do Proteins Come From? 35
C. How are Amino Acids (Proteins) Classified? 35
D. What are the Functions of Proteins? 36
E. How are Proteins Digested? 37
F. How are Proteins Absorbed? 39
G. Where do Absorbed Proteins Go? 42
H. What Regulates Protein Metabolism? 46
MODULE VI. BIOENERGETICS 47
A. What are the Components of a Typical Cell? 47
B. What is Energy? 48
C. Where do we get Energy From? 49
D. How Lipids Make ATP? 53
E. How do Proteins make ATP? 54
MODULE VII. EXERCISE METABOLISM 55
A. What Fuels are Used During Exercise? 55
B. What Determines Which Fuel Will be Used During Exercise? 56
MODULE VIII. DIETARY STRATEGIES TO ENHANCE CARDIOVASCULAR PERFORMANCE 63
A. Glycogen Loading 63
B. Strategies to Enhance Fat Oxidation 65
C. Protein and Central Fatigue Theories 68
MODULE IX. PROTEIN NEEDS FOR MUSCLE HYPERTROPHY 70
A. Introduction 70
B. What is Protein Turnover? 70
C. How Does Diet Affect Protein Turnover? 71
D. How Can I Assess Protein Status? 71
E. Protein Synthesis 72
F. Protein Degradation 74
G. How do Hormones Regulate Protein Turnover? 76
H. What is Protein Quality? 77
I. What’s the Difference Between an Incomplete and Complete Protein? 77
J. How do I Determine Protein Quality? 78
K. How Much Protein is Needed? 81
L. Are Amino Acids and Protein Supplements Needed or Useful? 81
M. Who’s at Risk for a Protein Deficiency? 84
N. Practical Application 84
MODULE X. DIETARY SUPPLEMENTS AS ERGOGENIC AIDS 86
A. What is the Difference Between a Dietary Supplement and an Ergogenic Aid? 86
B. What is Doping? 87
C. Banned Substances 87
D. Anabolic Steroids 87
E. Androstenedione, Androstenediol 88
F. Bee Pollen 89
G. Bicarbonate 89
H. Boron 90
I. Caffeine (methyl xanthine family) 91
J. Carnitine (L or D) 92
K. Choline 92
L. Chromium 93
M. Coenzyme Q10 (ubiquinone) 94
N. Colostrum 95
O. Creatine (methylguanidine-acetic acid) 95
P. Dehydroepiandrosterone (DHEA) 96
Q. Ephedrine 97
R. Fish Oil 98
S. Ginseng 98
T. Glandulars 99
U. Glycerol or Glycerin (3-Carbon alcohol) 100
V. β-hydroxy β-methylbutyrate (HMB) 101
W. Inosine 101
X. Lactate salts & polylactate 102
Y. Pangamic acid or dimethylglycine (Vitamin B15) 102
Z. Phosphatidylserine 103
AA. Phosphorus 103
BB. Pyruvate (& dihydroxyacetone) 104
CC.Vanadium (vanadyl sulfate) 105
DD.Yohimbine 105
EE. Wheat germ oil 106
MODULE XI. MICRONUTRIENTS 108
A. What are Vitamins? 108
B. What are Minerals? 108
C. What does Nutritional Status of Micronutrients Mean for Athletes? 108
D. How can I Assess an Athlete’s Nutritional Status 109
E. What are the Vitamins of Interest to Athletes? 110
F. What are the Minerals of Interest to Athletes? 110
G. What are the Micronutrient Requirements for Athletes? 110
H. How does Deficiency Affect Performance in Athletes 111
I. Why do Athletes use Micronutrient Supplements? 112
J. Are Micronutrient Supplements Necessary? 112
K. Are there any Toxic Side Effects of Micronutrient Supplementation? 114
MODULE XII. FLUIDS AND ELECTROLYTES 117
A. Important Terminology 117
B. What are the Functions of Water? 117
C. How are Fluids Absorbed 118
D. What are the Sources of Water? 118
E. How is the Water Distributed Throughout the Body? 118
F. What Affects Water Distribution Throughout the Body? 119
G. What is Water Balance? 119
H. How do Certain Beverages, Foods, or Medication Affect Fluid Balance? 120
I. What are the Fluid Requirements? 121
J. Where does the Eight Glasses of Water per day Recommendation come from? 121
K. Is Bottled Water Better than other Sources of Water? 122
L. How is Thirst Stimulated? 123
M. What are the Physiological Responses to Dehydration? 123
N. What are the Clinical Signs and Symptoms of Dehydration? 124
O. What are the Heat-related Illnesses Associated with Dehydration? 125
P. What are Electrolytes? 125
Q. What is Osmolality? 127
R. What’s the difference Between Osmolality and Osmolarity? 127
S. What is Water intoxication? 128
T. What is Exercise-Induced Hyponatremia? 128
U. What Factors Affect Fluid Consumption and Absorption During Exercise? 129
V. Is a Sports Drink Useful for an Athlete? 134
W. What Should I Look out for in a Sports Drink? 134
X. How can I Calculate an Athlete’s Sweat Rate? 136
Y. Practical Application 137
Z. Special Notes 141
MODULE XIII. OXIDATION AND ANTIOXIDANT NEEDS 142
A. What is Oxidation? 142
B. What is Reduction? 142
C. What is a Free Radical? 142
D. What Types of Free Radicals are There? 142
E. Where do Free Radicals Come From? 143
F. What is Lipid Peroxidation and its Significance? 144
G. Why Should I be Concerned About Free Radical Production 145
H. Does Exercise Increase Free Radical Production? 145
I. What are Antioxidants? 145
J. What are the Different Types of Antioxidants? 146
K. Do Athletes Need Antioxidants Supplements? 151
L. What are the Potential Risks of Antioxidant Supplementation? 151
MODULE XIV. ENERGY REQUIREMENTS & DIETARY PLANNING 152
A. Why Should an Athlete be Concerned About Energy Requirements? 152
B. What is Energy Balance? 152
C. What is Macronutrient Balance? 152
D. How does macronutrient distribution affect body mass and body composition? 154
E. What’s the significance behind energy and macronutrient balance? 154
F. What are the components of energy expenditure? 154
G. What’s the difference between BMR and RMR? 156
H. How can I determine an athlete’s energy expenditure? 157
I. What are the macronutrient needs of athletes? 160
J. What is the Food-Exchange System (Diabetic Exchanges)? 160
K. Example of Caloric Need and Servings Determination 161
L. Example of Daily Meal Planning 162
M. What is energy efficiency? 163
MODULE XV. PREPARATION FOR COMPETITION 164
A. What Nutritional Factors Potentially Affect Performance? 164
B. What is the Glycemic Index (GI)? 164
C. What is the Glycemic Load (GL)? 166
D. Will Consuming Low GI Foods Pre-Exercise Improve Performance? 166
E. What Should my Pre-Event Meal (1-4 hrs pre-event) Consist of? 167
F. Is it True that CHO Intake 1-hour Prior to Exercise Reduces Performance? 168
MODULE XVI. RECOVERY AFTER TRAINING AND COMPETITION 169
A. What’s the Importance of Nutrition in Recovery from Exercise? 169
B. What Should my Strategy be to Optimize Recovery? 168
MODULE XVII. WEIGHT LOSS AND MAKING WEIGHT 173
A. Do Athletes Have an Easier Time at Maintaining their BM? 173
B. Why do Athletes Fixate on Body Mass and Composition? 173
C. What are Some of the Dangerous Practices used by Athletes to lose BM? 174
D. Is there any Scientific Evidence to Support the Efficacy of These Practices on Performance and Success? 174
E. What are the effects of excess BM on performance? 174
F. What determines the levels and distribution of body fat? 175
G. What are Some Dietary Approaches to Losing Fat Mass? 178
H. What are Some Recommendations Regarding Exercise for Fat Loss? 182
I. What are the Negative Effects of Weight Control in Athletes? 183
J. Practical Application 185
MODULE XVIII DISORDERED EATING AND EATING DISORDERS 186
A. What’s the Difference Between Disordered Eating and Eating Disorders? 186
B. What’s the Diagnostic and Statistical Manual of Eating Disorders IV? 186
C. What is Muscle Dysmorphia? 189
D. What is a Sub-Clinical Eating Disorder? 190
E. What is Disordered Eating? 190
F. Who’s at Risk for Disordered Eating and Eating Disorders? 191
G. What are the Triggers for Eating Disorders in Athletes? 193
H. What are the Warning Signs of an Eating Disorder? 194
I. What are the Health Consequences? 195
J. How do we prevent disordered eating in athletes? 196
K. How can I screen a person for a potential eating disorder? 197
L. Intervention 198
M. How are eating disorders treated? 198
MODULE XIX. FEMALE ATHLETE TRIAD 200
A. What are the Components of the Female Athlete Triad? 200
B. What is Amenorrhea? 200
C. What is the Prevalence of Amenorrhea in Athletes? 200
D. Why are Female Athletes Susceptible to Menstrual Dysfunctions? 201
E. Is it not True that Amenorrhea is Just Part of Being an Athlete? 201
F. Why are Menstrual Patterns Important? 202
G. What’s the Mechanism for Reduced BMD with Amenorrhea? 202
H. What’s Important to Remember About the Skeleton for the Female Athlete Triad? 203
I. What is Bone Remodeling? 203
J. What’s the Difference Between Osteopenia and Osteoporosis? 204
K. What Role Does Exercise Play in BMD? 205
L. What is the Mechanism by Which Exercise Stimulates BMD? 206
M. What are the Micronutrients and Hormones that Regulate Bone Remodeling? 206
N. How does Calcium Intake Affect BMD Throughout the Lifespan? 207
O. Practical Application 209
P. Are There any Toxic Effects of Calcium? 210
Q. Which Calcium Supplements are Beneficial? 211
R. How can I Determine the Digestibility of Calcium? 212
S. Calcium in Selected Foods 212
MODULE XX. IRON DEPLETION IN ATHLETES 213
A. What are the Functions of Fe? 213
B. Are Athletes More Susceptible to Iron Deficiencies? 213
C. What Biochemical Measures are Used to Assess Fe Status? 213
D. How is Fe Balance Maintained? 217
E. What Factors Contribute to Fe Depletion? 217
F. What are the Stages of Fe Depletion? 218
G. What is Microcytic, Hypochromic Anemia (Fe-Deficiency Anemia)? 218
H. How Does Microcytic, Hypochromic Anemia on Performance? 219
I. What is Sports Anemia? 219
J. What are the Clinical Symptoms of Microcytic, Hypochromic Anemia? 219
K. What is the Etiology Behind Fe-Deficiency Anemia? 220
L. What is the Bioavailability of Fe? 222
M. What is the Bioavailability of Fe From Foods? 222
N. What Food Components Affect Fe Absorption? 222
O. What Non-Dietary Factors Affect Fe Absorption? 224
P. What are the Fe Recommendations? (See DRI Tables) 224
Q. When is Fe Supplementation in Athletes Indicated? 225
R. What Type of Medical Intervention is Necessary? 225
S. Are There any side Effects with High Doses (i.e., 75mg/d) of Fe? 226
T. What are Some Good Sources of Fe? 227
MODULE XXI ENVIRONMENTAL ISSUES IN SPORTS NUTRITION 228
A. How Does Exercise in the Heat Affect Nutrients? 228
B. How Does Exercise at Altitude Affect Nutrients? 228
MODULE XXII. THE CHILD ATHLETE 229
A. Terminology 229
B. What are the Components of Skeletal Growth? 229
C. Why is Maturation an Issue in Adolescence? 230
D. What are the Concerns Regarding Exercise in Adolescents? 230
E. How can an Impairment in Skeletal Growth be Detected? 230
F. What are the Theories Regarding Exercise and Growth Deficiencies? 231
G. Can “Catch-up” Growth Occur? 231
H. What are the Energy and Protein Requirements? 231
I. How Does the Risk for Hypothermia During Exercise in Children Compare with Adults? 232
J. How Does the Risk for Hyperthermia During Exercise in Children Compare with Adults? 232
K. How do I Prevent Hypohydration? (See Module XII) 233
L. What are Other Considerations? 233
M. Practical Application 233
MODULE XXIII. THE AGING ATHLETE 234
A. What are the Macronutrient Requirements? 234
B. What are the Micronutrient Requirements? 234
C. What are Other Considerations? 236
D. When is Supplementation Necessary? 236
E. What are Elderly Nutrition Programs? 237
MODULE XXIV. THE VEGETARIAN ATHLETE 238
A. What are the Types of Vegetarians? 238
B. Does Being a Vegetarian Affect Exercise Performance? 238
C. What are the Dietary Recommendations for Vegetarians? 238
MODULE XXV. THE DIABETIC ATHLETE 240
A. Glucose 240
B. What Affects a Type I Diabetic’s Exercise Performance? 240
C. What Affects a Type II Diabetic’s Exercise Performance? 240
D. Special Notes 240
MODULE XXVI. THE TRAVELING ATHLETE 241
A. What is Jet Lag? 241
B. What is Jet Stress? 241
C. What are Some Dietary Strategies to Prevent Jet Lag? 241
D. What are Some Dietary Tactics for Nausea, Emesis, or Diarrhea? 241
E. What Illnesses are of Concern when Traveling? 242
F. How do I Prevent Nutrition-Related Illnesses when Traveling Overseas? 242
MODULE XXVII. THE DISABLED ATHLETE 244
A. What are the Nutrient Needs of the Disabled Athlete? 244
B. What about amputations? 244
APPENDIX I: LABORATORY VALUES 245
APPENDIX II: COMMONLY USED ABBREVIATIONS IN A CLINICAL SETTING 247 [Show Less]