Chapter 5 Sports Nutrition and Supplements

CHAPTER 5
Sports Nutrition and Supplements
OVERVIEW
Athletes have long believed that their bodies demand additional nutritional
supplements to ensure peak athletic performance because of the increased physical
demands they must place on their bodies. As a result, many young athletes take
unnecessarily large dosages of vitamins and other supplements. Vitamin
requirements do not increase during exercise nor do they serve as an energy
source. Taking vitamins in excessive quantities can, in certain circumstances, have
deleterious effects and lead to vitamin toxicity; in extreme cases it can be fatal.
Although competitive activities make more demands on the body than those
under normal circumstances, athletes are no different from less active individuals in
their need for proper nutrition. Repair of damaged tissues, recuperation of fatigued
muscles, and regeneration of energy necessitate a balanced and adequate diet.
Fallacies and food fads are prevalent, but those individuals working with athletes
can make a very positive contribution by offering sound dietary advice.
Many nutritional practices are potentially harmful. Various foods and drugs have
occasionally been introduced to athletes for the purposes of improving performance
and/or assisting in weight gain or loss. It is the duty of those individuals working
with athletes to know what these foods and drugs contain and whether taking such
aids would be morally and ethically sound.

LEARNING OBJECTIVES

After studying Chapter 5, the student should be able to:

Identify the six classes of nutrients and describe their major functions.
Explain the three major roles of nutrients.
Explain MyPlate.
Describe the advantages or disadvantages of supplementing with vitamins,
minerals, calcium, iron, protein, and creatine.
Explain the purpose and importance of the pre-event meal.
Discuss the effect sugar, caffeine, and alcohol have on performance.
Discuss the potential side effects of ephedrine on bodily functions.
Explain the distinction between body weight and body composition.
Explain the principle of caloric balance and how to assess it.
Describe the methods for losing and gaining weight.
List the signs of disordered eating.
Explain the ACSMs guidelines for weight loss.
Explain how liquid supplementation is used and what its effects are.
Explain how low carbohydrate diets assist individuals with weight loss.
Explain the role of herbal supplementation.

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Chapter 5 Sports Nutrition and Supplements

KEY TERMINOLOGY

Amino acids Basic units that make up proteins

Anemia Iron deficiency, oxygen carrying ability of red blood cells is reduced so
muscles cannot obtain enough oxygen to generate energy
Anorexia nervosa An eating disorder in which the individual has a distorted
self-image and a major concern about weight gain to the point that the person
eats very irregularly or not at all
Body composition - The fat and nonfat components of the body
Bulimia nervosa An eating disorder whereby the person gorges themselves
after a period of starvation and then induces vomiting
Caloric balance Caloric balance = Number of calories consumed Number of
calories expended
Complex carbohydrates Contain fiber, vitamins and minerals (vegetables,
breads, cereals, pasta), they take longer to digest
Creatine Naturally occurring organic compound synthesized by the kidney liver
and pancreas, 90% found in skeletal muscle
Electrolytes (ions) electrically charged ions in solution, (sodium, chloride,
potassium, magnesium, calcium), maintain balance of water outside the cell
Essential nutrient A nutrient that cannot be made by the body, needs to be
supplied by the diet
Fats - Are not easily digested and are utilized for energy when carbohydrate
stores are depleted
Fat soluble vitamins Vitamins that are dissolved in fats and stored in the body
(A, E, D, and K)
Fiber - A substance found in plants that is not digested and aids in the
elimination of waste by adding bulk and reducing digestion time
Lactase deficiency - Individuals who lack the enzyme lactase used to digest
lactose found in dairy products
Lean body weight Portion of body weight composed of nonfat, or lean tissue,
including muscle, tendons, bones and connective tissue.
Macronutrient carbohydrates, proteins and fats, absorbable components of
food used for energy.
Micronutrient Vitamins and minerals and water necessary for normal body
functions.
Minerals An element needed to be supplied by the diet, perform a variety of
bodily functions, most stored in the bones and liver
Osteoporosis - A decrease in bone density
Percent body fat The portion of total body weight that is composed of fat tissue
Proteins Not used much for energy, needed to make enzymes, make hormones
and antibodies that help fight infection. Needed for growth, maintenance, and
repair of all body tissues.
Simple carbohydrates Refined sugar, contain few essential vitamins and
minerals (fruits, fruit juice, milk, yogurt, honey, sugar), digested quickly
Vegetarianism Using plant foods to form the foundation of their diet; animal
foods are either totally excluded or included in a variety of eating patterns
Vitamins - Organic compounds that act as regulators or catalysts in body
processes and assist the body in utilizing other nutrients in maintaining good
health
Water soluble vitamins Vitamins dissolved in a watery solution and not stored
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Chapter 5 Sports Nutrition and Supplements

in the body. These vitamins are excreted in urine daily. [C, B complex (thiamine,
riboflavin, niacin, B6, folate, B12, biotin and pantothenic acid)]

DISCUSSION QUESTIONS
1. What are the three energy sources in the body? Which is the first one utilized?
Which is the last? Which one is the most efficient?
2. Minerals are essential for good health and for life itself. Discuss the various
elements and their roles in body functions.
3. A deficiency of vitamin A may affect an athlete's vision. Why? Increased intake of
vitamin A also has some effects on vision. What are they?
4. What nutrients cannot be stored in the body and must be replenished regularly?
5. What are some basic guidelines for pre-event nutrition for high school athletes
who may not have a supervised meal?
6. What is the most effective way to lose weight?
7. Discuss the similarities and differences between anorexia nervosa and bulimia
nervosa.

CLASS ACTIVITIES
1. Have students prepare a listing of their food intake for a week to determine
whether they are eating a balanced diet.
2. Have students prepare a pre-game menu for an athletic team, keeping in mind
the time frame and the nutrients needed for maximum energy.
3. Have students prepare guidelines for wrestlers or other athletes wishing to lose
weight or maintain their current weight.
4. Have your students write a position paper on their views concerning an issue
dealing with nutrition such as proper weight loss, the need for proper water
intake, or eating disorders. See how creative they can be.
5. Assign a supplement to each student to research and then have a class
discussion sharing the information.

WORKSHEET ANSWERS
Matching
1.
2.
3.
4.
5.

k
i
h
f
g

6. c
7. n
8. m
9. o
10. d

11.
12.
13.
14.
15.

l
b
a
j
e

Short Answer
16.Fat soluble vitamins: A, E, D, and K
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Chapter 5 Sports Nutrition and Supplements

17.Water soluble vitamins: C, B complex (thiamin, riboflavin, niacin, folate, biotin,

pantothenic acid, B6, and B12)
18. CHO: 55-60%, Fat: 25-30%, Protein: 15-20%
19.Grow, repair, and maintain all body cells, regulate body processes, and supply
energy for cells
20.Energy production, assists with digestion, and maintains the proper environment
inside and outside of cells. Dietary recommendation: minimum of 2.5 liters a
day or about 10 glasses
21.Ephedrine is a stimulant used in diet pills, illegal recreational drugs, and
legitimate over-the-counter medications to treat congestion and asthma.
Adverse reactions include heart attack, stroke, tachycardia, paranoid psychosis,
depression, convulsions, coma, fever, vomiting, heart palpitations, hypertension,
and respiratory depression.
22.A potentially fatal problem that involves a combination of disordered eating
(either bulimia or
anorexia), amenorrhea, and osteoporosis (diminished bone
density). It occurs primarily in female athletes, and the major risk of the female
athlete triad syndrome is that the loss of bone in osteoporosis by not be
regained.
Listing
23.Includes both the fat and nonfat components of the body
24.The portion of total body weight that is composed of fat tissue
25.The portion of total body weight that is composed of nonfat or lean tissue,
including muscles, tendons, bones, connective tissue etc.
26.Caloric balance = Number of calories consumed Number of calories expended
27.Dieting
28.Increasing the amount of physical exercise
29.Combination of diet and exercise
30-35 See Focus Box 5-2, Page 95
Essay
36-39.To lose weight one must increase physical activity and maintain a proper diet.
The American College of Sports Medicine advocates the rate should not
exceed 1 kg (2 lb) per week and be over a long period of time.
40-43.Bulimia: An individual that gorges themselves with thousands of calories after
a period of starvation and then purges themselves through induced vomiting
and further fasting or through the use of laxatives or diuretics
Anorexia: Characterized by distorted body image, and major concern about
weight gain. These individuals will deny hunger and are hyperactive,
engaging in abnormal amounts of exercise.
Recognizing the Athlete with Disordered Eating (Focus Box 5-4, Page 98)
- Social isolation and withdrawal from family and friends
- Lack of confidence in athletic abilities
- Ritualistic eating behavior (e.g. organizing food on plate)
- Obsession with counting calories
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Chapter 5 Sports Nutrition and Supplements

Obsession with constantly exercising, especially just before a meal

Obsession with weighing self
Constant overestimation of body size
Patterns of leaving the table directly after eating and going to the
restroom
Problems related to eating disorders (malnutrition, chronic fatigue,
menstrual irregularities)
Family history of disordered eating

NAME ______________________________
SECTION__________

CHAPTER 5 WORKSHEET
Sports Nutrition and Supplements
MATCHING: Match each item with the appropriate response.
______1. Antioxidants
______2. Calcium
______3. Complex
Carbohydrates
______4. Electrolytes
______5.
Fats
______6. Fat Soluble Vitamins
______7.
Hyperinsulinemia
______8. Iron
______9. Minerals
______10 Osteoporosis
______11. Proteins
______12. Simple
Carbohydrates
______13. Vitamins
______14. Water
______15. Water Soluble
Vitamins

a.
b.
c.
d.
e.
f.
g.
h.
i.
j.

Although they do not provide energy, they

regulate body processes, as well as play a
critical role in tissue healing and repair
Digested quickly and used for energy (fruit,
honey)
Dissolved in fat, can become potentially
toxic
A decrease in bone density
Dissolved in watery solutions and are not
stored in the body
Maintain water balance outside the cell,
potassium, sodium, chloride, magnesium
Not easily digested and used for energy
when carbohydrate stores are depleted
Contain fiber, vitamins and minerals, take
longer to digest (vegetables, bread, cereals
and pasta)
Most abundant mineral in body, essential for
muscle contractions and conduction of nerve
impulses
Most essential nutrient making up about
60% of adult body weight
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Chapter 5 Sports Nutrition and Supplements

k. Nutrients that may prevent premature aging,

certain cancers, heart disease and other
health problems
l. Made up of amino acids
m. Lack of this mineral can cause anemia
n. Elevated insulin levels in the blood, may
cause individuals to become overweight
o. Elements needed to be supplied by the diet,
for a variety of bodily functions, most stored
in liver and bones
SHORT ANSWER: Answer the following questions with a brief response.
16.List the fat soluble vitamins.
17.List the water soluble vitamins.
18. What are the dietary recommendations for CHO, Fats, and Proteins?
19.List the three major roles of nutrients.
20.What is the function of water in the diet and what is the daily dietary
recommendation?
21.What is ephedrine and what are the possible side effects.
22. What is the female athlete triad syndrome?
LISTING: Define the following terms.
23.Body Composition:
24.Percent Body Fat:
25.Lean Body Weight:
26.Caloric Balance:
List the three methods of weight loss.
27.
28.
29.
List 6 tips for selecting fast foods.
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Chapter 5 Sports Nutrition and Supplements

30.
31.
32.
33.
34.
35.
ESSAY
36-39.If one of your athletes wanted to lose weight during the season, what
information or guidelines would you give them to lose the weight sensibly?

40-43.Describe the characteristics of individuals with bulimia nervosa and anorexia

nervosa, and what are the signs associated with recognizing someone with
disordered eating.

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manner. This document may not be copied, scanned, duplicated, forwarded, distributed, or posted on a website, in whole or part.