Chapter 1 Fink Practical Applications In Sports Nutrition

Jones and Bartlett Publishers. NOT FOR SALE OR DISTRIBUTION.What are minerals?Minerals are also a large group of nutrients. Theyare composed of a variety of elements; however, theylack carbon. Minerals have a role in the structuraldevelopment of tissues as well as the regulation ofbodily processes. Physical activity places demandson muscles and bones, increases the need for oxygen-carrying compounds in the blood, and increasesthe loss of sweat and electrolytes from the body, allof which hinge on the adequate intake and replacement of dietary minerals. Minerals are categorizedinto major minerals (calcium, sodium, potassium,chloride, phosphorus, magnesium, and sulfur) andtrace minerals (iron, zinc, copper, selenium, iodine,fluoride, molybdenum, and manganese) based onthe total quantity required by the body on a dailybasis. Similar to vitamins, minerals are found in awide variety of foods, but mainlyare concentrated in the meatand beans/alternative andgaining the performance edgemilk/alternative groups.Each of the six nutrientshas a role in the health andproper functioning of thehuman body. Physicalactivity places extrademands on the body,increasing the importanceof the nutrients’ presencein the diet. Many of thenutrients are so critical tooptimal athleticperformance that the totaldaily requirements areincreased to meet thedemands placed on thebody. The six basicnutrients each have distinct,but also intertwining, roles,making it critical toconsume adequateamounts of each nutrienton a daily basis.What is water?Forming a category of its own,water deserves to be highlighted due to its vital roleswithin the body. The humanbody can survive for a muchgreater length of time withoutany of the macro- or micronutrients than without water. The body is made of55–60% water, representing anearly ubiquitous presence inbodily tissues and fluids. Inathletics, water is importantfor temperature regulation, lubrication of joints, and thetransport of nutrients to activetissues. In addition to plainwater, water can be obtainedfrom juices, milk, coffee, tea,and other beverages, as well as watery foods such asfruits, vegetables, and soups.How does the body produce energy?energy nutrientsCarbohydrates, proteins,and fats serve as thebody’s source of energyand are considered theenergy nutrients.6The body derives its energy from foodsingested daily. Carbohydrates, fats, andproteins are known as the energy nutrients because they serve as the body’ssource for energy. These energy nutri-CHAPTER 1 Introduction to Sports Nutritionents are quite literally chemicals that have energytrapped within the bonds between the atoms of whichthey are made. The energy trapped within these nutrients is released when metabolic pathways within thecells break down the foods into their constituent parts,carbon dioxide and water. Some of the energy releasedis conserved or captured and used to make anotherhigh-energy chemical called adenosinetriphosphate (ATP). The rest of the en- adenosine triphosphateergy is lost as heat. ATP is the body’s di- (ATP) The molecule thatserves as the body’srect source of energy for cellular work. direct source of energyWithout a constant source of ATP, mus- for cellular work.cles would not be able to generate forceand thus athletes would not be able to move or perform any physical activity. In Chapter 2, the importance of the energy nutrients, the metabolic pathwaysthat break them down, and their role in energy production during sport will be discussed in more detail.What are the Dietary Reference Intakes?Several different terms are used to classify the recommendations for macronutrients and Recommended Dietarymicronutrients. The Recommended Di- Allowance (RDA) Theetary Allowances (RDAs) were devel- average daily dietaryintake level that isoped in 1941 by the U.S. National sufficient to meet theAcademy of Sciences. The RDAs were nutrient requirements ofthe primary values health profession- the overwhelming(i.e., 98%) of aals used to assess and plan diets for in- majorityhealthy population.dividuals and groups, and to make Dietary Reference Intakesjudgments about excessive intakes. The (DRI) A newer way toRDAs still exist for many nutrients; quantify nutrient needshowever, a newer way to quantify nu- and excesses forhealthy individuals. Thetrient needs and excesses for healthy DRI expands on theindividuals has been developed and older Recommendedtermed the Dietary Reference Intakes Dietary Allowances(RDA) and takes into(DRIs). The DRIs expand on the RDAs consideration otherand take into consideration other di- dietary quantities suchetary quantities such as Estimated Av- as Estimated Average(EAR),erage Requirement (EAR), Adequate RequirementAdequate Intake (AI),Intake (AI), and Tolerable Upper In- and Tolerable Uppertake Level (UL). DRIs are continually Intake Level (UL).being reviewed, and reports on various Estimated Averagegroups of nutrients are published as Requirement (EAR) Theestimated daily intakescientific data are gathered. This com- level of a vitamin orprehensive effort to develop all com- mineral needed to meetponents of the DRIs is under the the requirements, asdefined by a specifiedauspices of the Standing Committee on indicator of adequacy,the Scientific Evaluation of Dietary Ref- of half of the healthyerence Intakes of the Food and Nutri- individuals within alife stage ortion Board, the Institute of Medicine, givengender group.and the National Academy of Sciences

Jones and Bartlett Publishers. NOT FOR SALE OR DISTRIBUTION.1.1Review of the DRI ValuesDRI ValueDefinitionDietary Reference Intake (DRI)Recommended DailyAllowance (RDA)Umbrella term for all nutrient classifications, including RDA, EAR, AI, and UL.Average daily dietary intake level that is sufficient to meet the nutrient requirements ofnearly an entire (i.e., 98%) healthy population. The established RDAs can vary based onlife stage, including age, gender, and, if appropriate, pregnancy and lactation.Daily intake level of a vitamin or mineral estimated to meet the requirements, as defined bya specified indicator of adequacy, in half of the healthy individuals within a life stage orgender group.Intake recommendation when insufficient scientific evidence is available to calculate anEAR/RDA. AI values are based on intake data of healthy individuals. However, the resultsof studies regarding the nutrient in question are not conclusive enough or more study isrequired before an EAR/RDA can be established.The highest level of daily nutrient intake that poses no adverse health effects for almost allindividuals in the general population. At intakes above the UL, the risk of adverse effectsincreases.Estimated AverageRequirement (EAR)Adequate Intake (AI)Tolerable UpperIntake Level (UL)Adequate Intake (AI)A reference intake fornutrients that is usedinstead of theRecommended DietaryAllowance. Wheninsufficient scientificevidence is available tocalculate an EstimatedAverage Requirement(EAR), then an AI isused. Similar to the EARand the RecommendedDietary Allowance(RDA), the AI values arebased on intake data ofhealthy individuals.of the United States, along with HealthCanada.1 The definitions of these valuesare reviewed in Table 1.1.What are enriched and fortifiedfoods?In the milling process of grains, thegerm and bran are removed. The germand bran contain a majority of the vitamins and minerals in whole grains,and thus the resulting refined productis less nutritious. Refined grain products include white flours, bread, pasta,Tolerable Upper Intakerice, crackers, and cereals. To preventLevel (UL) The highestlevel of daily nutrientdeficiency diseases, the Food and Drugintake that poses noAdministration mandated in 1943 thatadverse health effectsthe nutrients lost during the millingfor almost all individualsin the generalprocess of wheat, rice, and corn be repopulation.placed. The nutrients identified andthus added to refined grain productsinclude thiamin, riboflavin, niacin, and iron. The addition of vitamins and minerals to refined productsis termed enrichment.enrichment The additionFortification is the addition of a viof vitamins andtaminor mineral to a food or beverageminerals to refined/inwhichit was not originally present.processed products toincrease their nutritionalThe first successful fortification provalue.gram was the addition of iodine tofortification The processsalt in the 1920s to prevent goiterof adding vitamins orand other iodine deficiency conditions.minerals to foods orbeverages that did notIn general, fortification is not requiredoriginally contain them.by the FDA, with the exception of folic acid in grains and vitamin D in milk. Otherfortification programs aredesigned to enhance thegaining the performance edgequality of a product, such asthe addition of vitamin A to The DRIs encompass theEARs, RDAs, AIs, and ULsmilk and other dairy foods, for each macronutrient,as well as lysine to specific vitamin, and mineral basedcorn products to enhance on recent research andprotein quality. The food in- epidemiological data ofdustry has the freedom to healthy populations. Asadd any vitamin or mineral more information and dataare discovered, theseto a product. However, the recommendations will beFDA does require companies updated and revised.to show that a dietary insufficiency exists and therefore requires fortification in otherwise standardizedproducts. Some products contain vitamins or minerals not naturally found in the food or beverage,such as added vitamin D and vitamin B12 in soymilk. Other products boost existing vitamin ormineral content, such as extra vitamin C addedto orange juice. Sport supplements, such as barsand shakes, are highly fortified with a varietyof vitamins and minerals. Athletes should checklabels to ensure total daily consumption of any vitamin ormineral is not in excess ofgaining the performance edgeupper dietary limits. ForEnrichment and fortificationmore information about en- of foods and beverages arerichment and fortification, intended to help individualsvisit the Food and Drug Ad- meet their daily nutrientministration’s Web site at needs.www.fda.gov.What are enriched and fortified foods?7

Jones and Bartlett Publishers. NOT FOR SALE OR DISTRIBUTION.What are the basic nutrition guidelines?The keys to healthful eating are to consume a dietthat provides adequate nutrients to maintain health,includes a variety of foods, is balanced, and is consumed in moderation. Government agencies havedeveloped several tools that provide general healthful eating guidelines that include balance, variety,and moderation to help the American populationmaintain or improve health. The Dietary Guidelinesfor Americans and the MyPyramid food guidancesystem are two such tools that convert scientific evidence into practical applications that Americanscan use to eat more healthfully. These general guidelines are applicable to sedentary and athletic individuals alike.What are the Dietary Guidelines for Americans?The Dietary Guidelines for Americans, developedjointly by the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA), are revised and published every5 years. The first publication was in 1980. The mostrecent version of the Dietary Guidelines for Americans was published in 2005.2 The guidelines providescience-based advice for people 2 years and older ondietary and physical activity habits that can promotehealth and reduce the risk for chronic illnesses andconditions such as cardiovascular disease, diabetes,and hypertension. A healthful diet that is not excessive in calories, follows the nutrition recommendations contained in the guidelines, and is combinedwith physical activity should enhance the health ofmost individuals.The primary purpose of the Dietary Guidelinesis to provide the public with information about nutrients and food components that are known to bebeneficial for health and to provide recommendations that can be implemented into an eating and exercise plan. The 2005 Dietary Guidelines cover nineinterrelated focus areas. When the guidelines are implemented as a whole, they encourage Americans toeat fewer calories, be more physically active, andmake wiser food choices.The nine interrelated themes and the key recommendations from the 2005 Dietary Guidelines report are as follows:21. Adequate Nutrients Within Calorie Needs Consume a variety of nutrient-dense foodsand beverages within and among the basicfood groups while choosing foods that limit8CHAPTER 1 Introduction to Sports Nutritionthe intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Meet recommended intakes within energyneeds by adopting a balanced eating pattern,such as the USDA’s MyPyramid food guidance system or the Dietary Approaches toStop Hypertension (DASH) eating plan.2. Weight Management To maintain body weight in a healthy range,balance calories from foods and beverageswith calories expended. To prevent gradual weight gain over time,make small decreases in food and beveragecalories and increase physical activity.3. Physical Activity Engage in regular physical activity and reduce sedentary activities to promote health,psychological well-being, and a healthybody weight (see Figure 1.1 ).a. To reduce the risk of chronic disease inadulthood, engage in at least 30 minutes ofmoderate-intensity physical activity, abovethe usual activity, at work or at home onmost days of the week.Figure 1.1Walking for physical fitness. Obtaining 60 minutesof moderate-to-vigorous intensity activity on most days of theweek, combined with a diet that does not exceed calorie needs,helps manage weight.

Jones and Bartlett Publishers. NOT FOR SALE OR DISTRIBUTION.b. For most people, greater health benefits canbe obtained by engaging in physical activity of more vigorous intensity or longerduration.c. To help manage body weight and preventgradual, unhealthy body weight gain inadulthood, engage in approximately 60minutes of moderate-to-vigorous intensityactivity on most days of the week, while notexceeding caloric intake requirements.d. To sustain weight loss in adulthood, participate in at least 60 to 90 minutes of dailymoderate-intensity physical activity whilenot exceeding caloric intake requirements.Some people may need to consult with ahealthcare provider before participatingin this level of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercisesfor flexibility, and resistance exercises or calisthenics for muscle strength and endurance.4. Food Groups to Encourage Consume a sufficient amount of fruits andvegetables while staying within energyneeds. Two cups of fruit and 21 2 cups of vegetables per day are recommended for individuals consuming a 2,000-calorie diet, withhigher or lower amounts required dependentupon an athlete’s actual calorie needs. Choose a variety of fruits and vegetableseach day. In particular, select from all fivevegetable subgroups (dark green, orange,legumes, starchy, and other vegetables) several times a week. Consume three or more ounce-equivalentsof whole grain products per day, with therest of the recommended grains comingfrom enriched or whole grain products. Ingeneral, at least half the grains should comefrom whole grains. Consume 3 cups per day of fat-free or lowfat milk or equivalent milk products.5. Fats Consume less than 10% of calories fromsaturated fatty acids and less than 300mg/day of cholesterol, and keep trans fattyacid consumption as low as possible. Keep total fat intake between 20% and 35%of total calories, with most fats coming fromsources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, andvegetable oils.When selecting and preparing meat, poultry,dry beans, and milk or milk products, makechoices that are lean, low-fat, or fat-free. Limit intake of fats and oils high in saturated and/or trans fatty acids, and chooseproducts low in such fats and oils.Carbohydrates Choose fiber-rich fruits, vegetables, andwhole grains often. Choose and prepare foods and beverages withlittle added sugars or caloric sweeteners, suchas amounts suggested by the USDA’s MyPyramid food guidance system and DASH eatingplan. Reduce the incidence of dental caries bypracticing good oral hygiene and consumingsugar- and starch-containing foods and beverages less frequently.Sodium and Potassium Consume less than 2,300 mg of sodium(approximately 1 tsp of salt) per day. Choose and prepare foods with little salt. Atthe same time, consume potassium-richfoods, such as fruits and vegetables.Alcoholic Beverages Those who choose to drink alcoholicbeverages should do so sensibly and inmoderation—defined as the consumption ofup to one drink per day for women and twodrinks per day for men. Alcoholic beverages should not be consumed by some individuals, including thosewho cannot restrict their alcohol intake,women of childbearing age who may become pregnant, pregnant and lactatingwomen, children and adolescents, individuals taking medications that can interactwith alcohol, and those with specific medical conditions. Alcoholic beverages should be avoided byindividuals engaging in activities that requireattention, skill, or coordination, such asdriving or operating machinery.Food Safety To avoid microbial foodborne illness:a. Clean hands, food contact surfaces, andfruits and vegetables. To avoid spreadingbacteria to other foods, meat and poultryshould not be washed or rinsed.b. Separate raw, cooked, and ready-to-eatfoods while shopping, preparing, or storing foods. 6.7.8.9.What are the basic nutrition guidelines?9

Jones and Bartlett Publishers. NOT FOR SALE OR DISTRIBUTION.c. Cook foods to a safe temperature to kill microorganisms.d. Chill (refrigerate) perishable food promptlyand defrost foods properly.e. Avoid raw (unpasteurized) milk or anyproducts made from unpasteurized milk,raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meatand poultry, unpasteurized juices, and rawsprouts.Although the Dietary Guidelines listed here weredeveloped with the American population’s health inmind, athletes can benefit from implementing theguidelines in their daily nutrition planning. By selecting a variety of nutrient-dense foods, as dictatedin the guidelines, athletes can meet their energy,macronutrient, and micronutrient needs for a highlevel of sport performance. The MyPyramid foodguidance system can be used to further plan an ath-Figure 1.210Anatomy of MyPyramidCHAPTER 1 Introduction to Sports Nutritionlete’s daily food intake by practically applying theinformation in the Dietary Guidelines.What is the MyPyramid food guidance system?The United States Department of Agriculture (USDA)released the MyPyramid food guidance system in2005 (www.MyPyramid.gov). The USDA’s Centerfor Nutrition Policy and Promotion, established in1994, developed the MyPyramid system to im

current sports nutrition research, established dietary recommendations for athletes, and guidance on how to develop individualized nutrition plans for athletes participating in various sports. gaining the performance edge The field of sports nutrition is growing, and thus creating a demand for qualified sports nutrition professionals. In order to