Nutrition Science and Everyday Application - beta v 0.1

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Nutrient Needs of Athletes Nutrition is essential to your performance during all types of exercise. As an athlete, the foods consumed in your diet are used to provide the body with enough energy and specific nutrients to fuel an activity and maximize performance. Athletes have different nutritional needs than the general population in order to support their vigorous activity levels in both practice and competition. On this page, we’ll explore the specific nutrient needs of athletes and how they differ from the nutrient needs of less active individuals. ENERGY NEEDS To determine an athlete’s nutritional needs, it is important to revisit the concept of energy metabolism. Energy intake is the foundation of an athlete’s diet, because it supports optimal body functions, affects intake of macronutrients and micronutrients, and assists in maintaining body composition. Energy needs for athletes increase depending on their 559
560 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN energy expenditure. The amount of energy expended during physical activity is contingent on the intensity, duration, and frequency of the exercise. Competitive athletes may need 3,000 to over 5,000 calories daily compared to a typical inactive individual who needs about 2,000 calories per day. Energy needs are also affected by an individual’s sex, age, and weight. Weight-bearing exercises, such as running, burn more calories per hour than non-weight-bearing exercises, such as swimming, since weight-bearing exercises require your body to move against gravity. Additionally, men typically burn more calories than women for the same activity, because men have more muscle mass which requires more energy to support and move around. MACRONUTRIENT NEEDS The composition of macronutrients in the diet is a key factor in maximizing performance for athletes. As discussed on the previous page, carbohydrates, fat, and protein can all be utilized for energy production during exercise, though the amount utilized of each nutrient varies depending on the intensity and duration of the exercise. Carbohydrates Carbohydrates are an important fuel source for the brain and muscle during exercise. Carbohydrate storage in the liver and muscle is relatively limited, and therefore it is important for athletes to regularly consume enough carbohydrates from their diet. Carbohydrate needs should increase about 3-10 g/kg/day depending on the athlete’s type and level of training and competition (Table 10.3.). 1 Activity Level Example of Exercise Increase of Carbohydrate (g/kg of athlete’s body weight/day) Light Low-intensity or skill-based activities 3-5 Moderate Moderate exercise program (about 1 hour/day) 5-7 High Very high Endurance program (about 1-3 hours/day of moderate to high intensity exercise) Extreme commitment (4-5 hours/day of moderate to high intensity exercise) 6-10 8-12 Table 10.3. Athlete’s daily needs for carbohydrate fuel 1 Fat Fat is a necessary component of a healthy diet to provide energy and essential fatty acids and to facilitate the absorption of fat-soluble vitamins. Athletes are recommended to consume the same amount of fat in the diet as the general population, 20 to 35% of their energy intake. Although these recommendations are in accordance with public health guidelines, athletes should individualize their needs based on their training level and body
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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6 ALICE CALLAHAN, PHD, HEATHER LEON
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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12 ALICE CALLAHAN, PHD, HEATHER LEO
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Carbohy
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Glucose Regulation and Utilization
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Sugar: Food Sources, Health Implica
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Energy Balance: Energy In, Energy O
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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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