Documente Academic
Documente Profesional
Documente Cultură
5
Sept. / Oct. 2008
NSCAs
P T
www.nsca-lift.org
erformance raining
J ournal
Sports Nutrition
Features
Body Composition &
Its Affects on the Sports
Performance Spectrum
Dawn Weatherwax-Fall, RD,
CSSD, LD, ATC, LAT, CSCS
Do Athletes Maintaining
Healthy, Well-Balanced
Diets Really Need
Nutritional Supplements?
Donovan T. Santas, CSCS,*D
Sports Nutrition
special issue
Sponsored by
NSCAs
P T
about this
PUBLICATION
erformance raining
J ournal
NSCAs Performance Train-
ing Journal is a publication
of the National Strength and
Conditioning Association
(NSCA). Articles can be ac-
cessed online at www.nsca-lift.
org/perform.
NSCA Mission
Brian K. Schilling, PhD, CSCS
As the worldwide authority on
strength and conditioning, we Mark Stephenson, ATC, CSCS,*D
support and disseminate re-
searchbased knowledge and David J. Szymanski, PhD, CSCS,*D
its practical application, to im-
prove athletic performance and Chad D. Touchberry, MS, CSCS
fitness.
Joseph M. Warpeha, MA, CSCS,*D,
Talk to us
Share your questions and com- NSCA-CPT,*D
ments. We want to hear from
you. Write to NSCAs Perfor-
mance Training Journal Edi-
tor, NSCA, 1885 Bob Johnson
Drive, Colorado Springs, CO
80906, or send email to kcin-
ea@nsca-lift.org.
10 Do Athletes Maintaining
Healthy, Well-Balanced Diets
Really Need Nutritional
Supplements?
Donovan T. Santas, CSCS,*D
This article looks at the need for athletes to appropri-
ately supplement a well-balanced, whole food-based
diet for optimal nutrient levels, and discusses the
current use of supplements by athletes.
departments
4 Mind Games
Learning from Olympians
14 Training Table
Does Your Diet
Suzie Tuffey Riewald, PhD, Pass Muster?
NSCA-CPT Debra Wein, MS, RD, LDN,
As an athlete, you were undoubtedly one of the 4 bil-
lion people that watched the recent Olympic Games
CSSD, NSCA-CPT,*D
Take a look at five basic tenets for a good diet, and
in Beijing. This article takes a look at some of the out-
how you can easily determine your caloric require-
standing performances of the 08 Olympics, and how
ments.
proper mental skills played into the performances.
8 Fitness Frontlines
G. Gregory Haff, PhD, CSCS,*D, FNSCA
16 Ounce Of Prevention
Recognizing Disordered Eating
table of
13 InNutritional
The Gym
Quality vs.
associated with disordered eating. The purpose of
this article is to present the signs and symptoms as-
sociated with disordered eating.
Nutritional Quantity:
Properly Fueling Athletes for
Optimal Performance
Kyle Brown, CSCS
Looking at the label does not always guarantee you
are buying a nutritious product. This article discusses
how to look beyond the label and find foods that not
only are healthy, but can better fuel your performance.
about the
AUTHOR
Learning From Olympians
Suzie Tuffey Riewald
received her degrees
in Sport Psychology/
A s an athlete, you were undoubtedly one of the 4
billion people that watched the recent Olympic
Games in Beijing. People across the globe tuned in to
eon was stabbed and killed in a random act of violence
while visiting a Beijing landmark just days before the
start of the Games. Consequently, the team was with-
Exercise Science from witness amazing athletic performances from a mul- out their head coach for several matches and had to deal
the University of North titude of sports. While watching these phenomenal with the emotional turmoil of losing someone who had
Carolina Greensboro.
athletes perform, we cannot help but be awed by the been very close to the team. The assistant coaches and
She has worked for USA
physical and technical prowess of these athletes who are athletes had to manage their emotions and maintain fo-
Swimming as the Sport
able to do things most of us do not even dream about. cus on the task at hand. The end result, they won gold,
Psychology and Sport
What performance stands out in your mind? beating Brazil in four sets. Additionally, in the process
Science Director, and most
recently as the Associate Many will immediately think of Michael Phelps of getting to the gold medal game, the US team had to
Director of Coaching when recalling the 2008 Olympic Games. He won fight through a number of 5-set matches where in any
with the USOC where eight gold medals, setting seven world records in one of them it would have been very easy just to throw
she worked with various the process. The commentators talked often of his in the towel. However, they consistently rose to meet
sport national governing physique that is so suited to swimming and his the challenge. Talk about maintaining focus through an
bodies (NGBs) to develop
amazing technical skills. emotional roller coaster.
and enhance coaching
For some, it may be the marathoners who run sub Michael Phelps drive for 8 gold medal could have
education and training.
five minute miles for 26.2 miles. ended very early were it not for the performance of his
Suzie currently works
teammates on the 4x100 meter relay. Jason Lezak was
as a sport psychology Others may remember the gymnasts who have phe-
consultant to several
the last swimmer on the relay team and entered the wa-
nomenal body control and awareness. They per-
NGBs. ter 0.6 seconds behind the world record holder in the
form athletic feats that seem beyond the realm of
100 meter freestyle, Frenchman Alain Bernard had an
the physically possible, often times seeming to defy
insurmountable lead for all intents and purposes. Lezak
gravity.
lost another 0.2 seconds to the French swimmer over
All of the sports; shooting, wrestling, badminton, the first 50 meters of the race, only to swim nearly a
equestrian, soccer, volleyball, fencing, and so on of- second faster over the final 50 metersturning in the
fer examples of phenomenal physical feats. fastest relay split every recorded (46.07 seconds) while
The physical, physiological, and technical prowess of leading the US to victory by 0.08 seconds. How spec-
the Olympians is, in many instances, quite evident. But, tacular was this feat and how much did the mental com-
what else separates these athletes? Are there other skills ponent come into play? In the individual 100 meter
or characteristics that they possess? Let me give a few freestyle, Lezak won the bronze with a time of 47.67
examples and you tell me the skills or characteristics a full 1.7 seconds slower than his relay performance.
that enable such astounding performances: While swimmers definitely benefit from the relay start,
swimmers typically only swim several tenths of a sec-
Chen Ruolin, a 15-year-old diver competing in her first
ond faster in the relay compared to the individual event.
Olympic Games, stood on the 10-meter platform get-
Clearly something else played into this phenomenal re-
ting ready for her last dive. She needed 9.5s and 10s
lay performance.
to win the gold. In preparation for the dive, her move-
ments indicated she was going through her dive in her Yes, mental skills certainly seemed to be a factor im-
head then she walked to the edge of the platform, did pacting performance. In their pursuit of excellence, the
not hesitate, and dove. She nailed the dive and won the athletes used mental skills to manage their emotions,
event, scoring four perfect 10s and three 9.5s, despite to deal with the environment, to maintain an effective
the pressure-filled internal and external environment. focus, to enhance their performance. Do you manage
performance expectations? Are you able to deal with
Unexpected tragedy struck the US mens volleyball
distractions? Do you have a strong determination and
team. The father-in-law of head coach Hugh McCutch-
commitment?
Speed
Call 800-556-7464
www.performbetter.com
30-18866 Speed_SC_7.25x4.34.ind1 1 12/6/07 3:45:55 PM
Kendrick, IP, Harris, RC, Kim, HJ, Kim, CK, Dang, VH,
Lam, TQ, Bui, TT, Smith, M, and Wise, JA. The effects
of 10 weeks of resistance training combined with beta-
alanine supplementation on whole body strength, force
production, muscular endurance and body composition.
Amino Acids 34:547 554. 2008.
Sports
Obesity is a worldwide epidemic that contrib- It is widely documented that exercise training
utes to a multitude of health issues. One weight can increase the formation of markers of oxida-
management method is manipulating the ra- tive stress. Vitamin C and E are two powerful
Nutrition
tio of carbohydrates and protein in the diet. antioxidant molecules which can affect the for-
Through manipulating the diet it is hoped that mation of markers of oxidative stress. Several
a greater maintenance of lean body mass occurs studies have demonstrated the potential ability
Program
while enhancing the decrease in body fat. One of vitamin C and E supplementation of markers
potential tool in this process is the use of whey of oxidative damage in humans. However, very
protein supplementation. Based upon this line few studies have examined the effects of combin-
of reasoning the present study was designed to ing supplementation with training and how per-
examine the effects of whey protein supplemen- formance may be impacted. Therefore the pres-
tation on fat loss and lean body mass. One hun- ent study was to examine the effects of vitamin
dred and fifty eight subjects between the ages of C and E supplementation on markers of oxida-
20 50 years of age who had a bodymass index tive stress, muscle damage, and performance in
between 30 42 kg/m2 were recruited for this elite soccer players. Ten male soccer players were
investigation. All subjects had their dietary in- randomly divided into two matched groups; 1)
take reduced by 500 kcals per day and consumed 1000 mg vitamin C and 800 mg of vitamin E
a whey protein shake or isocaloric placebo 20 and 2) maltodextrine. All supplements were ad-
minutes before breakfast and dinner each day ministered in a double blind fashion and were
for 12 weeks. Body fat and anthropometric mea- consumed in conjunction with the subjects
surements were taken every four weeks. Both the regular diets. Training loads were identical for
placebo and whey protein groups significantly the three month intervention. There were no
decreased body mass. However, the whey pro- differences in the markers of oxidative stress be-
tein group tended to lose more body fat (+1.19 tween the two treatment groups. However, the
1.52 kg), which corresponded to about 6.1% vitamin C and E group demonstrated significant
of their body fat mass. Since a 5% reduction in reduced markers of muscle damage in response
fat mass has been linked to a reduced disease to the high intensity efforts associated with soc-
risk in obese patients this finding is considered cer training. Even though less muscle damage
important. In addition to the fat mass loss the was noted there were no differences in actual
whey protein group tended to maintain more performance measures between the two treat-
lean body mass. Based upon these findings the ment groups.
inclusion of whey protein supplements as part
of a weight loss plan may result in more optimal Zoppi, CC, Hohl, R, Silva, FC, Lazarim, FL, Neto,
losses of body fat when compared to simply re- JM, Stancanneli, M, and Macedo DV. Vitamin C
ducing caloric intake. and E supplementation effects in professional
soccer players under regular training. Journal
of the International Society of Sports Nutrition
presented by
Frestedt, JL, Zenk, JL, Kuskowski, MA, Ward, LS,
3:37-44. 2006.
and Bastian, ED. A whey-protein supplement
increases fat loss and spares lean muscle in
obese subjects: A randomized human clinical
study. Nutr Metab (Lond) 5:8. 2008. www.nsca-lift.org/
NSCASportsNutrition/
Do Athletes Maintaining
Healthy, Well-Balanced
Diets Really Need
about the
AUTHOR Nutritional Supplements
Donovan T. Santas Donovan T. Santas, CSCS,*D
was named Blue Jays
Major League Strength
& Conditioning Coach A s a child how many times did you hear: eat your
fruits and veggies!? As an adult, particularly as an
athlete, eating fruits and vegetables is one of the only
The RDA and Optimal
Levels of Intake
in January 2003 after
serving as minor league significant ways to get some of what the body needs When examining nutritional deficiencies you need to be
coordinator since 2001. from its food. Why? Because organically grown, anti- aware of the void between the Recommended Dietary/
He graduated in 1999 from oxidant-rich fruits and vegetables represent one of the Daily Allowance (RDA) and Optimal Levels of nutri-
the University of Wisconsin only nutritious food sources readily available. Unfortu- ent intake of vitamins, minerals, and antioxidants. The
La Crosse with a B.S nately, getting your well-balanced daily servings of nu- RDA suggests standard intake levels to meet the mini-
in Exercise and Sports trient-rich food is a difficult task as most commercially mum nutrient requirements for the majority of healthy
Science, majoring in
processed foods are stripped of nutritional value and, individuals. In contrast, optimal levels are generally
Strength and Conditioning.
worse yet, potentially full of toxins due to overuse of much higher than the RDA, and are based on what your
He is member of the
fertilizers, pesticides, and herbicides. This combination body needs to function relative to your activity level
National Strength &
of over-processing and contamination not only fills our and to avoid chronic degenerative diseases, like heart
Conditioning Association
(NSCA) and sits on the
restaurants but also our supermarkets with high-calorie disease and cancer. In some cases, optimal nutrient lev-
board of the Professional and/or high-glycemic and low-nutrient food options. els can be as much as thirty times greater than the RDA.
Baseball Strength & Therefore, you have to be more diligent than ever to Because of strenuous physical demands, athletes consis-
Conditioning Coaches make quality food choices. And, as an athlete, to ensure tently require optimal levels of most nutrients. How-
Society (PBSCCS). In the peak performance and to ward off chronic degenerative ever, to meet the optimal nutrient levels in some cases
offseason, he resides in diseases, you need to appropriately supplement a well- would require eating a substantial amount of foods rich
Tampa, Florida with his balanced, whole food-based diet for optimal nutrient in the needed nutrients. This is just not possible in most
wife, and devotes his free levels. situations. Consequently, adding a high-quality multi-
time to conducting youth vitamin and mineral complex to your diet can ensure
In the world of serious and professional sports, supple-
athlete workshops on
ments are arguably one of the most misunderstood optimal levels of nutrients for recovery from intense ac-
strength & conditioning
and overwhelming topics. Adding to the confusion is tivities and to boost your bodys immune system.
and sports performance
nutrition. the constant influx of the next best thing products, Another obstacle to filling nutritional gaps is an ath-
making too-good-to-be-true claims. Because athletes letes schedule. Many times fast food, caffeine, and long
are always looking for an edge, they are often easy prey gaps between meals are the common daily routine. Ath-
for the billion-dollar supplement industry market- letes need foods that will sustain their energy over long
ing gurus. So what exactly are supplements? Are they periods, not create roller coasters of blood sugar highs
replacements for whole foods, as some manufacturers and lows. As such, you should always try to avoid high-
would have you believe? By design, supplements should glycemic carbohydrates, regardless of the time of day.
supplement, filling in the nutritional gaps of a quality The glycemic index (GI) measures a foods immediate
diet. Generally, these nutritional gaps are seen as a lack effect on blood sugar (2). The GI is based on a 1 to
of vitamins, minerals, and antioxidants. However for 100-point scale with pure glucose at 100. Refer to the
athletes, a lack of foods that enhance metabolism and table 1 to view ratings on representative foods. High-GI
prevent catabolism are also viewed as deficiencies. foods of 70 or more, like white bread, potatoes, jelly
the International Olympic Committee (IOC) Use of only certified products greatly eases ath- closely monitor your diet and make whole food
sampled 240 supplements purchased in America, letes anxiety over choosing supplements but it choices that consist of a balance of fruits and
revealing 18.8% contained steroids.(1) We can also greatly limits supplement options. Current- vegetables, low-glycemic carbohydrates, and
never be sure if the companies are intentionally ly, there are as few as 20 certified products listed high-quality protein.
adding banned substances in hopes of boosting on the MLB approved list and only three mul-
product effectiveness, or if the machinery is just tivitamins. Ideally, athletes should not deviate
Reference
not properly cleaned between different produc- from certified products; however, due to limited 1. Associated Press. Study: Quarter of Dietary
tions. Regardless, the results are products that availability you might elect to take uncertified Supplements Tested Contain Steroids, Banned
unsuspecting athletes assume are safe additions products. In that case, it is wise to consume only Stimulants. [Press release] (Thursday, December
to their training and recovery programs, but those products that have voluntarily followed 06, 2007).
could cause positive banned-substance tests. the Good Manufacturing Process that reflects 2. Brand-Miller, J, Foster-Powell, K. The New
the pharmaceutical model and are considered Glucose Revolution. New York, NY: Marlow &
Over the last decade banned substance testing
pharmaceutical grade as opposed to merely FDA Company. (2006).
has increased at all levels of competition, in-
regulated. 3. MacWilliam, L. Nutrisearch Comparative Guide
cluding high school, collegiate, and professional
to Nutritional Supplements. Vernon, BC Canada:
sports. This elevated level of testing has made Although athletes should always take a food- Northern Dimentions. (2007).
supplement use a buyer-beware business and first approach to their diet, less than adequate
prompted numerous sports organizations to food sources and demanding schedules have cre-
institute certification standards. For example, ated a need for quality supplementation to en-
the National Football League (NFL) and Ma- hance performance, speed recovery, and prevent
jor League Baseball (MLB) have both adopted a chronic degenerative disease. Yet the quality and
certification program for supplements that relies safety of nutritional products will continue to
on the independent testing company NSF. NSF be a major concern until more stringent produc-
Certified for Sport nutritional supplements tion standards are imposed across the supple-
are tested for accuracy in labeling as well as ment industry. Until then, you should make a
banned substances. Under NFL and MLB poli- concerted effort to use only those products from
cies, teams can not supply players with uncerti- companies that are willing to self impose more
fied products; however, players are free to make stringent regulations and meet certification re-
individual purchases of uncertified products at quirements to set themselves apart from the rest
their own risk. of the market. Nonetheless, you should always
about the
AUTHOR
Nutritional Quality vs.
Kyle Brown is a health
and fitness expert
whose portfolio includes
Nutritional Quantity:
everything from leading
workshops for Fortune Properly Fueling Athletes
for Optimal Performance
500 companies and
publishing nutrition
articles in top ranked
fitness journals, to training
S
celebrity clientelefrom o many athletes are hung up on finding that magic The basic premise is that certain foods are opti-
pro athletes to CEOs
pill, powder, or potion to give them a competitive malforhuman consumption. We ate a particular way
to multiplatinum
edge. They spend hundreds of dollars monthly on the for roughly all but the last 10,000 years of our over
recording artists. Kyles
latest fad supplements, yet their nutritional foundation 2.7 million years of human existence and our bodies
unique approach to
is pathetic at best. They use exercising for hours a day have not adapted to processing these new man made
health and fitness
emphasizes nutrition and
as a justification for their sub par nutritional intake of or genetically modified convenience foods. On the
supplementation as the processed carbohydrates and convenience foods. Their other hand, our bodies adapted to an omnivore diet of
foundation for optimal bodies may look fit on the outside, which further justi- healthy lean meats, veggies, a little fruit, healthy oils,
wellness. After playing fies this rationalization. However, if more athletes put and nuts and seeds (3).
water polo for Indiana the same effort into being properly fueled as they do Now that we are in the 21st century, how do we apply
University, as well as in into training for their sport, their performance would this prehistoric optimal way of eating into our chaotic,
London, Kyle became increase exponentially (1). modern day lifestyle? A good rule of thumb is if it
involved in bodybuilding
There is a really big difference between nutritional qual- does not spoil quickly, do not eat it. Look for fresh,
and fitness for sport
ity and nutritional quantity. Nutritional quantity is raw, organic foods that can be sourced by nature not a
specific training. Kyle
is the creator and Chief
what most people focus on. They think they know what laboratory. As an athlete, if you put the same respect
Operating Officer for FIT is healthy because they look at the nutrition facts panel and effort into fueling your body as a race car crew does
365Complete Nutritional for the number of calories, grams of protein, carbohy- into fueling its car or a racehorse team does into nour-
Shake (www.fit365.com). drates, and fat. They first look at the calories and if it ishing its horse, you will have the competitive edge you
is some relatively low number like 200 or less they will are looking for.
think it is acceptable. Next, they look to see if the pro-
tein is over 10 grams, the fat is less than five grams, and
References
the carbohydrates are less than 10 grams. If it meets 1. Coyle, EF. Fat metabolism during exercise: New
these rough criteria they will deem the product as concepts. Sports Science Exchange #59, 8(6) 1996.
healthy. Instead, they should be focusing on the nu- 2. Ha, E, Zemel, MB. Functional properties of whey, whey
tritional quality of the product. What ingredients make components, and essential amino acids: Mechanisms
up the calories, grams of protein, carbohydrates, and fat underlying health benefits for active people (review).
and how will their bodies utilize these ingredients? Journal of Nutritional Biochemistry. May;14(5):251-8.
2003
The key is to look at the history of nutritional degenera-
3. Cordain L. Implications of Plio-Pleistocene Hominin
tion (what did we do before we messed everything up)
Diets for Modern Humans. In: Early Hominin Diets: The
and what the rest of the animal kingdom is doing suc- Known, the Unknown, and the Unknowable. Ungar, P
cessfully. Most humans disassociated themselves from (Ed.), Oxford University Press, Oxford, pp 363 83.
the source of where food comes from and are ignorant 2006.
to how food serves as a source of fuel in their bodies.
For example, protein is not just for building muscles
but it provides you with sustained energy (2).
Table 2
Daily Amount of Food from Each Calorie Group
CALORIE LEVEL 1000 1200 1400 1600 1800 2000 2200 2400 26000 2800 3000 3200
Fruits 1 cup 1 cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5 cups
Vegetables 1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups
Grains 3 oz eq 4 oz eq 5 oz eq 5 oz eq 6 oz eq 6 oz eq 7 oz eq 8 oz eq 9 oz eq 10 oz eq 10 oz eq 10 oz eq
Meat and Beans 2 oz eq 3 oz eq 4 oz eq 5 oz eq 5 oz eq 5.5 oz eq 6 oz eq 6.5 oz eq 6.5 oz eq 7 oz eq 7 oz eq 7 oz eq
Milk 2 cups 2 cups 2 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups
Oils 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp
Discretionary 165 171 171 182 195 267 290 362 410 426 512 648
calorie allowance
NOTE: If you require calories beyond 3200, simply find two tables that equal your caloric requirement and eat the recommended servings. For instance, for 4000
calories, double the suggested servings for the 2000 calorie recommendations.
Reference
1. Center for Nutrition Policy and Promotion, Energy Levels For Proposed Food Intake
Patterns. http://www.cnpp.usda.gov/Publications/MyPyramid/DevelopmentMaterials/
FedlRegNoticeSept2003/table2.pdf, accessed September 7, 2008.
about the
AUTHOR Recognizing Disordered
Jason Brumitt is an
instructor of physical
Eating Habits in Athletes
R
therapy at Pacific
ecent publications in the sports medicine litera-
University in Hillsboro,
ture have highlighted the prevalence and severity
Appropriate Responses to
of eating disorders. Left untreated, eating disorders will Suspected Disordered Eating
Oregon. He is a board
certified sports physical
cause serious detrimental health effects and possibly What should be done if you suspect that an athlete has
therapist, an athletic
lead to death. Many coaches, athletic trainers, and ad- an eating disorder? The National Athletic Trainers
trainer, and a certified
ministrators may be familiar with the classic eating dis- Association published this year a position statement
strength and conditioning
order diagnoses of anorexia nervosa (AN) and bulimia regarding the identification and management of ath-
specialist with distinction.
nervosa (BN), but may be less familiar with the signs letes with disordered eating. The authors of the posi-
He may be reached at
and symptoms associated with disordered eating. An tion statement recommend first that the athlete who is
jbrumitt72@hotmail.com.
athlete may possess signs of disordered eating that over suspected of having an eating disorder be approached
time evolve into AN, BN, or a third condition known and questioned by an authority figure. The author-
as an eating disorder-not otherwise specified (1). ity figure, such as a coach, athletic trainer, or teacher,
should have a good relationship with the athlete. More
Disordered eating is also associated with the female ath-
than likely the athlete will deny having an eating disor-
lete triad, a medical condition consisting of low energy
der. If the signs and symptoms still suggest a problem,
availability, amenorrhea, and osteoporosis (2). While a
he or she should be referred to an appropriate physician
majority of the literature explores the prevalence of fe-
for a medical evaluation (1).
male eating disorders or the female athlete triad, male
athletes may also be at risk. The prevalence of disor-
dered eating in female athletes has been estimated to Additional Reading
be as high as 62%, whereas as a surprising 33% of male Each athletic program should implement a disordered
athletes may demonstrate behaviors associated with eating management protocol in order to help facili-
disordered eating (1). The purpose of this article is to tate the appropriate care for at risk individuals (1). One
present the signs and symptoms associated with disor- tool that may help an athletic department design and
dered eating. Due to the severity of these conditions, implement policies and procedures is the National Ath-
recognition of at risk athletes by a coach and/or an ath- letic Trainers Association position statement on iden-
letic trainer with the subsequent referral of the at-risk tifying and managing athletes with disordered eating
(1). This publication may be accessed for free at: http://
athlete to an appropriate medical provider is crucial.
www.pubmedcentral.nih.gov/articlerender.fcgi?tool=p
ubmed&pubmedid=18335017.
Signs and Symptoms
of Disorder Eating References
Athletes who have eating disorders may demonstrate 1. Bonci CM, Bonci LJ, Granger LR, Johnson CL, Malina
many physical or psychological characteristics (1 3). RM, Milne LW, Ryan RR, Vanderbunt EM. National
These behaviors include changes in eating habits (un- athletic trainers association position statement:
necessary dieting, not eating, secretive or ritualistic preventing, detecting, and managing disordered eating
eating habits), changes in exercise behaviors (excessive in athletes. J Athl Train. 43(1): 80 108. 2008.
exercise or unnecessary exercise), depression, restless- 2. Nattiv A, Loucks AB, Manore MM, Sanborn CF,
ness, substance abuse, and issues related to body image Sundgot-Borgen J, Warren MP; American College of
(critical about ones own body appearance and feelings Sports Medicine. American College of Sports Medicine
of being fat) (1). position stand. The female athlete triad. Med Sci Sports
Exerc. 39(10): 1867 1882. 2007.
N
Amanda is the director
utrition is something that affects everyone. Ev- below the 2005 Dietary Guidelines for Americans
of performance nutrition
eryone needs fuel and everyone needs nutrients. of 14g per 1,000 calories consumed) that is recom-
and research at Athletes
Yet everyone eats for completely different reasons. As mended (5). The total intake of carbohydrates in
Performance (www.
an athlete on the field or as an athlete competing in general should be based on size and activity level.
athletesperformance.com)
and Core Performance the game of life, putting thought behind what goes Typically this will range from anywhere between
(www.coreperformance. into your mouth can do wonders for health, but most 3 10g of carbohydrates per kg body weight with
com). She earned her importantly performance. The thought process behind the lower end (three grams) representing the light
bachelors degree in choosing the right foods or combinations of foods seems training recreational athlete to the upper end (10g)
Nutritional Science from to be the most paralyzing for most athletes. There are so representing the endurance athlete in a heavy train-
the University of Arizona many different opinions, ways of doing things, answers ing phase. In the real world, if you feel energized,
and Masters degrees in to weight loss, answers to weight gain everywhere you recover fully, are at a healthy performance weight,
both Sports Nutrition and turn that it can become confusing to a point where act- and are performingyou are probably eating the
Exercise Physiology from
ing on good intentions seems to halt. By no means do right amount of carbohydrate.
Florida State University.
I want to downplay the complexity of nutrition, but 2. Eat a Rainbow Often. The vitamins and minerals
what does all the science matter if behavior does not that our bodys need naturally come from the foods
Amanda works directly
change? In working with athletes over the years, we that we eat, specifically fruits and vegetables. Eat-
with the AP Performance
break down our methodology into 10 Rules to Live ing a variety of fruits and vegetables in a multitude
Nutrition Team to
help create year-long by that can be simplified to five categories: eat clean, of colors will help to ensure that you are getting
systems of success eat often, hydrate, recover, mindset. These five catego- the variety of nutrients that you need. Gone are
for all AP athletes and ries will allow us to assist out clients in streamlining the days of the 5 a Day campaign. It has been
coordinates the companys their healthy eating efforts. replaced with simply, More Matters. Some of the
performance research.
best fruits based on their total anti-oxidant capac-
Amanda delivers both
educational seminars and
10 Rules to Live By: ity per size are blueberries, blackberries, raspber-
1. Come Back to Earth. This simply means to choose ries, strawberries, granny smith apples, sweet cher-
individual consulting to
the least processed forms of foods, specifically car- ries, and black plums. In terms of vegetables, the
a variety of professional
and elite sports bohydrates, when building the majority of your Harvard school of public health is a bit more gen-
organizations, state and meals. Typically the less processed the foods and eral in its guidelines by recommending to reach for
national conferences. She the closer the food that you are eating is to its natu- stewed tomatoes, dark leafy greens, and anything
contributes to sports and ral state, the better it will be fore you. An easy way that is rich in yellow, orange, and red color. It all
fitness based publications, to do this on the carbohydrate side of things is to sounds so simplistic, but still the average American
sits on various advisory simply look at the label and the amount of fiber only consumes about three out of the five to 15
boards for sports nutrition that is in the product. If the product has at least recommended servings per day. The athlete needs
education development the nutrients in these foods to enhance recovery,
three grams of fiber or more per serving, it is a good
and position papers, and serve as intermediates in energy production, and
choice. If it does not have that amount of fiber, put
has edited sports nutrition
it back and find something that does. According to an improved immune system.
books and educational
the American Heart Association, Americans eat an
texts.
average of 15 grams of fiber per day, which is far