Safe Weight Loss and Maintenance Practices in Sport and Exercise

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DEHYDRATION AND FOOD RESTRICTIONThe most common unsafe methods for achieving weightlossgoals include mixing dehydration with food restrictionand improper dieting to reduce body fat.The use of laxatives and diuretics, and excessive exerciseare inappropriate methods of weight loss.The physiologic effects of dehydration are discussed indepth in 2 NATA position statements and will not bediscussed in this lecture.
HYDRATION STATUS: Duration of workout, fluidsconsumed and weight difference pre/post workout1)Pre-workout body weight (pounds)(2)Post-workout body weight (pounds)(3)Weight loss (pounds)(3) = (2) – (1) = sweat weight not replaced(4) Fluids consumed during workout (pints)1 pint = i.e. 2 cups = 16 fl. oz(5) Total sweat loss (pints)(5) = (3) + (4)% body weight loss(6) = [ (3) / (1) ] x 100Hydration StatusIf weight gain = over hydratedIf (6) = 0 - 1.9% = adequateIf (6) =2 – 3.9% = dehydrated, performance impairedIf (6) = 4 –5.9 % = significant dehydration, potential dangerIf (6) > 6% = severe dehydration, danger likelyMinimal fluid replacement rate ( oz / min)(7) = {(5) – [ 2% x (1) ]} x 16 / workout time(min)Minimal fluid replacement rate ( oz/15 min )(8) = (7) x 15Maximum fluid replacement rate ( oz/min )(9) = (5) x 16 / workout time (min)Maximum fluid replacement rate ( oz/15 min )(10) = (9) x 15Recommended fluid replacement (oz every15 minutes)(8) to (10)*assumes that no urine production during workoutDunford and Doyle, 2010
Page 1 and 2: National Athletic Trainers’Associ
Page 3 and 4: PURPOSEProvide athletic trainers wi
Page 5 and 6: DR. CRAIG HORSWILL“Athletic train
Page 7 and 8: MAIN POINTS OF THEPOSITION STATEMEN
Page 9 and 10: 1997 THREE WRESTLERSDIE ATTEMPTINGW
Page 11 and 12: • Diet and exercise have always a
Page 13: CHRISTY HENRICHA few days before Ch
Page 16 and 17: Salivary gland enlargement
Page 18 and 19: Erosion of enamel (white) and denti
Page 20 and 21: Edema
Page 22 and 23: Livedo Reticulariswww.pediatrics.wi
Page 26 and 27: • Thirst is NOT the best indicato
Page 29 and 30: TAKE HOME MESSAGEREGARDING PROTEIN
Page 31 and 32: • Monitoring of athlete’s body
Page 33 and 34: SKINFOLD CALIPERSBOD PODHYDROSTATIC
Page 35 and 36: BMI AND MUSCULARINDIVIDUALS• DO Y
Page 37 and 38: For example, an athlete weighs 154
Page 39 and 40: A healthy diet or meal plan is cons
Page 41 and 42: Dietary Restrictions Over Time Can
Page 43 and 44: PITFALLS OF DIETING• Feelings of
Page 45 and 46: Caloric intake should be based on t
Page 48 and 49: BEE ____________ x Activity Factor
Page 51 and 52: Foods in an exchange contain simila
Page 53 and 54: SAMPLE BREAKFAST• ½ cup cereal
Page 55 and 56: Additional Protein to GainOne Pound
Page 57 and 58: • The key to communication with y
Page 59 and 60: We eat FOOD,NOT nutrientsAthletes n
Page 61 and 62: Consultation with a board certified
Page 63 and 64: The health-hazardous techniques use
Page 65 and 66: DIETARY SUPPLEMENTSFOR WEIGHT LOSS
Page 67 and 68: POWER THIN• Ma Huang helps to sup
Page 69: AN ATHLETE ASKS MEABOUT A SUPPLEMEN
Page 72 and 73: WHAT TO LOOK UP?HYDROXYCUT• ACTIV
Page 74 and 75:
WHAT TO LOOK UP?• WHAT DOES IT DO
Page 76 and 77:
WHAT TO LOOK UP?• SUPPLY/CONTAINE
Page 78 and 79:
WHAT TO LOOK UP?• SUGGESTED USE-
Page 80 and 81:
• NCAA• Center for FoodSafety a
Page 82:
• Sports, Cardiovascular and Well
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