... NUTRITION AND ATHLETE HEALTH The sport of athletics includes a wide range of events whose requirements range from speed to endurance, from a light physique to explosive power, and from multiple events lasting less than a minute to a single race lasting more than 2–3 hours. Despite the extreme contrast in these characteristics, all athletes share some common nutrition goals (see Table 6-1). This chapter will briefly explore these goals. Table 6-1. The athlete’s nutrition goals. Characteristic Everyday eating or training diet The athlete’s nutrition-related goals • Achieve and maintain a physique that is suited to the event • Eat to stay healthy and injury-free • Train hard and promote optimal adaptations and recovery from the training programme • Practice competition eating in training to fine tune strategies • Prepare adequate fuel stores for the event • Eat and drink well on competition day to prepare for an event and to recover between multiple events • During prolonged events (> 1 hour), replace fluid and carbohydrate to enhance performance • Achieve competition strategies when traveling • Make use of specialised sports foods to meet nutritional goals when it is impractical to eat everyday foods • Make wise decisions about the use of nutritional ergogenic aids based on cost: benefit analysis Competition eating Sports foods and dietary supplements A. The Training Diet 1. Achieving Energy Needs Energy needs vary according to body size, the energy cost of training...
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...identified as the most significant in providing energy for endurance of physical activities and during constant intensity exercises. Therefore, for a boxer, a good diet with enough carbs is important for both staying in shape and keeping up with the demands of training. Proper diet assists a boxer to maintain strength and energy in the ring and at the same time guard against exhaustion and sluggish feeling during a bout. Due to the constant use of jabs, punches that require speed and flexibility, a boxer requires energy...
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...is worried that she is not consuming enough protein in order to maintain her muscle mass. As an athlete, it is important to be consuming enough protein. If dietary protein needs are not met, strength of the body will decline and the athlete may experience lower energy levels. The first thing that needs to be discussed is how much protein Amy should be consuming on a daily basis. Depending on the activity level of the woman is part of determining the protein amount. A women who is sedentary would determine protein intake by taking her weight in pounds X .4. An active woman would determine protein intake by taking her weight in pounds X .6, a competitive athlete would take weight in pounds X .75, and a light body-builder would take her weight in pounds X .85, (“How Much Protein Do Women Need?”). A women who is of the same weight and age as Amy but is sedentary would consume less amount of protein throughout her daily diet. Amy, however, would fall under a competitive athlete category. After a quick calculation, Amy should be consuming 86.25 grams of protein per day. As an endurance athlete and a vegan, Amy...
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...Why carbohydrates are the best fuel for athletes All the energy we need for life as well as for exercise comes from the food we eat and the fluids we drink. These nutrients are commonly broken into three classes: * Carbohydrates * Fats * Proteins Each category of food is important for health and we should all consume foods from each category. The ratios in which we need to consume these foods, however, is often the topic of a debate. Sports Nutrition – Carbohydrate – Carbs Carbohydrate is arguably the most important source of energy for athletes. No matter what sport you play, carbs provide the energy that fuels muscle contractions. Once eaten, carbohydrates breakdown into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat. Glycogen is the source of energy most often used for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use. Adequate carbohydrate intake also helps prevent protein from being used as energy. If the body doesn’t have enough carbohydrate...
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...AMERICAN FOOTBALL — GIRDIRON TOM BRADY Tom Brady is a thirty-eight year old male elite athlete. He is a professional American footballer who is currently playing the position of New England Patriots quarterback within the National Football League. Starting his professional career in 2000, Tom Brady is considered to be one of the most acknowledged elite players within the National Football League. As the quarterback of New England Patriots, he is currently ranked number three in a poll of league players. Brady’s in-season training programs happen more frequently than pre-season and off-season. A total of six training sessions occur during the pre-season schedule where workouts are performed twice in one day. However, training happens only two times a week during the...
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...QUESTION 1: Outline the energy system, of your chosen activity/movement in addressing the following points Source of Fuel: The Aerobic energy system primarily uses glucose and free fatty acids in order to generate energy. Glucose is produced through nutrients that are consumed where as fatty acids are a result of the fats stores being broken down. Efficiency of ATP production The Aerobic system is extremely effective at producing an endless supply of energy for sports of slower duration and sustained effort. The fats that are broken down have up to 10 times more ATP molecules in comparison to carbohydrates. Duration that the system can operate The duration is dependant on an athletes effort and replenishing their glucoygen stores. As...
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...3 energy systems: Lactic Acid System– also known as the Glycolytic System, is a system which supplies energy for intense activities or exercises which would normally last for a short period of time such as a 100m sprint race so an appropriate athlete would be Usain Bolt. Some long distance runners would need to use this system slightly at the end of a race when the athlete is at a sprint finish such as Mo Farah. This system uses anaerobic respiration which has the equation; glucose → lactic acid + energy released. This is when your muscles need to create energy quickly, so in order for this to happen, glucose is broke down to for lactic acid and the release of energy. A lot of ATP is produced at a fast rate. Aerobic System – This is the long duration energy system. The aerobic system produces a lot more ATP than either of the other energy systems however it produces the ATP much more slowly which is why the aerobic system helps in long distance races (such as the 10,000m) as the energy is produced at a slow constant rate. Rowers would also use this system because they would not want all their energy used up at once because their body needs to consistently perform in order to last the whole race. Phosphocreatine System – this is also known as the Phosphagen system. This releases energy at a high rate. The CP...
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...Weightlifting is a discipline sports which he athletes try to lift a maximum weight of the barbell that are loaded with weight plates. One of the nutrition that weightlifting athletes need is protein. Example of protein that well known is beef, chicken, eggs, dairy, fish and seafood. First of all, protein help to build and repair athlete’s muscle. Eggs supply the optimum mixture of necessary amino acids among all food sources. Weightlifters need to take protein at least double then average person because the toughness of resistance training. When the weightlifters training hard while weight lifting, they will be afflict with micro tears. After a few days, the muscle heal and become bigger and stronger. Protein is important to weightlifters because it help to rebuild muscle cells and speed up recovery. This is the reasons why it is important for weightlifters to get sufficient amount of protein. Attempt to eat a high amount of protein can be hard when you...
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...DIETARY HABITS AND NUTRITIONAL KNOWLEDGE OF COLLEGE ATHLETES IN TECHNICAL UNIVERSIRY OF KENYA NAIROBI 3 INTRODUCTION: 3 1.2: STATEMENT OF THE PROBLEM. 4 1.3: PURPOSE OF THE STUDY 5 1.4: OBJECTIVES 5 1.5: HYPOTHESIS 6 1.6: SIGNIFICANCE OF THE STUDY 6 7: JUSTIFICATION OF THE STUDY 6 CHAPTER TWO 7 LITERATURE REVIEW 7 2.0: INTRODUCTION 7 2.1: BASIC NUTRITION 7 2.1.1: Importance of nutrition 7 2.1.2:Pre-game meal 8 2.1.3:Post-game meal 9 2.2: ATHLETE KNOWLEDGE OF NUTRITION AND BEHAVIOUR 9 2.3: RElATIONSHIP BETWEEN NUTRITION AND SPORTS PERFOMANCE 10 2.4: CONCLUSION 11 CHAPTER THREE 12 METHODOLOGY 12 3.0: STUDY OCATION 12 3.1: RESEARCH DESIGN 12 3.2: STUDY POPULATION 12 3.3: SAMPLING PROCEDURE 13 3.4: DATA COLLECTION 13 3.5: DATA ANALYSIS 13 TIME SCHEDULE: 14 BUDGET 15 REFERENCES 16 QUESTIONNAIRE 17 DIETARY HABITS AND NUTRITIONAL KNOWLEDGE OF COLLEGE ATHLETES IN TECHNICAL UNIVERSIRY OF KENYA NAIROBI INTRODUCTION: Too often, student athletes are left with very little time to meet their nutritional needs. The athlete tends to grab the easiest on the go food for their meal; little do they know that this lack of nutritious food can affect their performance. Student athletes need regular well balanced meals and snacks to maintain the high energy demands of training, competition and the rigor of an academic program (Ziegler et al 2005) showed how the increased competitiveness of the sport raises concerns about the health of these athletes .For example nutrient intake was found to possibly...
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...Olympic Park. "London's clean-up of an old industrial site; the restoration of flows and habitat on the River Lea; the greening of supply chains; the low energy linked with the design and construction of the stadium, including utilizing old gas pipes for the facility's Olympic ring; and the use of temporary structures to reduce emissions are among the actions that can assist in inspiring the organizers of the Rio 2016 games and beyond," he said. This is the first time that a host city has committed to measure its carbon footprint over the entire term of the Olympic Games from construction to the finish line. UK Secretary of State for Environment Food and Rural Affairs Caroline Spelman said, "We are committed to building a future for everyone where the natural environment is not just protected, but valued as a national asset." "We are delighted to have set new standards in sustainable development, and to showcase the expertise and ingenuity of British companies in delivering a green Olympics so warmly welcomed by Mr. Steiner," she said. | Secretary Caroline Spelman, left, and other dignitaries introduce the One Planet Centre to members of the media, July 12, 2012 (Photo courtesy UK Government) | One of the "secret jewels of the London 2012 Games," said Spelman, is the One Planet Centre in the Olympic Athletes' Village. Here the athletes can find out how the Olympic site was built using sustainable techniques. The interactive One Planet hub is filled with events and competitions...
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...airways are narrowed in the lungs when doing the high-energy activity. In the Journal of Athlete Training, it states that at least fifteen to twenty percent of athletes show evidence of having exercise-induced asthma. Athletes that are affected by exercise-induced asthma may not be able to withstand high-intensity training. If not accurately treated the athlete would experience symptoms that could worsen. Exercise-induced asthma in athletes requires full...
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...Muscle Fatigue: An Athletes Worst Nightmare Aschton Pitts English 101, Section 101 Ms. Kate Lavia-Bagley November 3, 2011 Muscle Fatigue: Chunks of bright green grass fly through the air. A man named Jimmy continuously digs his cleats into the ground. Jimmy is a professional soccer player who continuously strains his body to the max. He runs down a one-hundred-twenty yard field for ninety minutes straight-with little to no downtime. Blood, sweat and tears continuously drain from Jimmy as he constantly thrusts forward and accelerates to where he needs to be. Dribbling a ball down the field past defenders, while trying to focus on proper motion and footwork can be crazy. As he drives onward with dreams of a hatched white nylon in his future he keeps pushing. This starts to take a toll on Jimmy’s muscle groups. Lactic acid continues to build up in his abdominals and legs. Jimmy’s mind starts to wander as he thinks about his current exhaustion and fatigue. His rationale and decision making come into question by not only his coach but by his teammates as well. As the game wears on, Jimmy keeps pushing exerting energy with all his might. There then comes a point where his muscular frame cannot take the stress of physical activity anymore and he collapses. What is there to be done about the fatigue an endurance sport like this takes on his muscles, especially the brain? What elements fight against muscle fatigue, and what happens in their absence...
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...Training season for sprinters can be very strenuous and vigorous. Fueling the body frequently and consistently throughout the day ensures energy and macronutrient needs, especially carbohydrate and protein, are higher during times of high physical activity due to high intensity and longer duration, to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repairing muscle tissue. 1 The Dietary Reference Intake (DRI) Abigaille calorie allowance for each day. The Dietary Reference Intake (DRI). The DRI for energy for active women age 18-22 is 2000 kcal/day-2500 kcal/day. CALORIC ESTIMATE ABIGAILLE Caloric needs are determined by sport, gender, age, body composition, genetics, season, activity level,...
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...will give your body what it needs for peak performance. Carbohydrates or “carbs” (found in pasta, bread, cereal, rice, potatoes, fruit, milk, yogurt, etc.) are especially important for athletes because they supply the body with glucose for energy. Extra glucose is stored in the muscles and liver as glycogen, your energy reserve. During short bursts of exercise such as sprinting, basketball, gymnastics, or soccer, your body relies on glycogen to keep your blood sugar levels stable and thus maintain your energy. If you don’t have enough glycogen, you may feel very tired or have difficulty sustaining the activity – effects that will, undoubtedly, impact your performance! During longer exercise, your body uses your glycogen stores first, next turning to fats stored in your body to fuel performance. Fat is an important source of energy used to fuel longer exercise and endurance activities, such as hiking, cycling, and long-distance running. Eating a diet that is too low in dietary fat may decrease athletic performance and cause other health problems, such as deficiencies of certain vitamins which require fat to be absorbed. Protein is needed for your body to build and repair muscles. Small amounts of protein may also be used for energy. Vitamins and minerals are not sources of energy, but they have many important functions in the body. For example, vitamin D and calcium are needed for strong bones, and iron is needed for blood cells to carry oxygen throughout your body...
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...Darla Leal - Reviewed by a board-certified physician. Updated January 27, 2017 Athletes and active adults are leaning more towards nutrient dense foods to improve athletic performance. Diets rich in vegetables like beets are shown to have a significant impact on body functions during exercise. In fact, beetroot juice has become one of the most popular ergogenic supplements for athletes. What makes the beet such an athletic nutritional powerhouse? Beets and Athletic Performance The beetroot (beta vulgaris) is enjoyed as a food source, is...
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