Overview
This lecture covered key micronutrients, fluids, ergogenic aids, and specific nutrition concerns for athletes, focusing on performance, supplementation, and health risks.
Important Micronutrients for Athletes
- B vitamins are essential for energy metabolism (glycolysis, Krebs cycle, ETC).
- Athletes risk vitamin deficiency if they lack whole grains, fruits, or vegetables.
- Antioxidants like vitamin C help neutralize exercise-induced free radicals.
- Vitamin C supports immunity and collagen synthesis, crucial for connective tissues.
- Low vitamin C increases risk of strains and fractures in athletes.
- Iron is vital for hemoglobin, neurotransmitter function, and as an antioxidant.
- Athletes lose iron through sweat, menstruation, and inadequate intake.
- Calcium is important for bone and muscle health; deficiency increases fracture risk.
- Most athletes should meet RDAs for iron and calcium, possibly via multivitamins.
Fluid Needs and Recommendations
- Athletes should consume 9–13 cups of water daily, increasing with activity.
- Drink 2–4 gulps (≈4 oz) every 15 minutes during exercise.
- Water is sufficient for exercise under 60 minutes; sports drinks recommended for longer or heavy sweating.
- Avoid tea, coffee, soda, and alcohol before/during exercise, as they can dehydrate or cause GI issues.
- After exercise, replace fluids with 2 cups per pound lost.
- Sports drinks provide fluid, electrolytes, and carbohydrates, optimal for extended exercise.
Ergogenic Aids and Supplements
- Most athlete-targeted supplements lack proven effectiveness and have safety concerns.
- Creatine may increase muscle creatine phosphate, supporting brief, intense activity; side effects include dehydration, cramps, and rare organ risks.
- Caffeine can enhance fat use and alertness, decreases pain/effort perception, and helps endurance; dosage should be individualized.
- Excess caffeine may cause jitters, insomnia, and is banned in high doses in some sports.
Athlete Nutrition Concerns
- Female athlete triad: disordered eating, amenorrhea (no periods), and osteoporosis from calorie deficits.
- "Relative Energy Deficiency in Sport" (RED-S) describes broader consequences from low calorie intake, affecting various body systems.
- Sports at risk: gymnastics, dance, wrestling, boxing, and any with high energy needs or weight demands.
- Warning signs: weight loss, menstrual disruptions, stress fractures, or persistent fatigue.
- Early dietitian referral is advised for athletes showing these signs.
Key Terms & Definitions
- B vitamins — Vitamins needed for energy metabolism.
- Antioxidant — Substance that neutralizes free radicals.
- Collagen — Protein providing structure to connective tissues.
- Hemoglobin — Protein in red blood cells carrying oxygen.
- Ergogenic aid — Product intended to enhance athletic performance.
- Creatine — Compound that boosts muscle energy stores.
- Caffeine — Stimulant sometimes used to enhance exercise performance.
- Female athlete triad — Condition of disordered eating, amenorrhea, and osteoporosis.
- RED-S — Relative Energy Deficiency in Sport, a syndrome from low energy intake affecting health and performance.
Action Items / Next Steps
- Review textbook sections on ergogenic aids, sports drinks, and RED-S.
- Monitor daily intake of iron and calcium; consider supplements if needed.
- Observe for warning signs of energy deficiency in athletes.
- For further study, consider enrolling in DTN 334 (Sports Nutrition).