Nutrition

Weight Loss for a Healthier and More Efficient Body:

Changes in body weight are dependent upon the amount of energy put into the body versus the amount of energy used by the body. For weight maintenance, the energy amounts must be equal. If there is an excess of energy put into the body, weight gain will result. If there is more energy burned than consumed, a weight loss will occur.

This formula is the same for athletes however, an athlete’s energy requirements are different from that of the sedentary population. For weight maintenance, an increased amount of energy must be consumed in order to equal the greater amount of energy expended. This energy goes into the body as calories. In order for the body to work most efficiently, these calories must come in the form of a well-rounded diet. Activities in different sports require different nutritional needs, but every athlete should restrict the intake of fatty foods, and be sure to eat plenty of fruits and vegetables.

If an athlete experiences a loss in weight, it could be the result of some different things. First of all, if the weight loss is unwanted, then simply not enough calories are being supplied to meet the demand. If weight loss is the goal, then the loss should result in not more than one pound of fat per week. For weight loss that occurs during a workout, be sure to drink plenty of water and sports drinks to replace that fluid weight lost. Otherwise the body will become dehydrated.

One other thing to consider is that muscle tissue weighs more that fat. As a person exercises, the body loses fat weight, but also gains muscle weight. So with long term exercise a change in body composition will result. This change will most likely lead to overall changes in weight, but will result in a more healthy and efficient body.

Dietary Supplements:

by Chris Klekker, Gateway High School Athletic Trainer

The practice of using supplements and ergogenic aids to increase athletic performance is on the increase in athletics; however there exist substantial safety concerns and myths about their use. It is very important that athletes, parents, and coaches be informed as to the current status of knowledge pertaining to supplements, which as of right now are not regulated by the Food and Drug Administration (FDA).

Many associations, including the National Federation of State High School Associations (NFHS) discourage the use of supplements by athletes because of the insufficient data concerning their long-term adverse effects, especially in adolescent athletes.

General Concerns About Supplements:

• Nutritional supplements are not regulated by the FDA
• Without FDA standards, no guarantee about amount or concentration of ingredients
• Without FDA controls, supplements lack purity and are laced with other compounds
• Very little research on short-term and/or long-term effects
• Even less research on effects in children and adolescents

• Very little research to assess effectiveness
• Insufficient evidence to prove that performance is increased in many sports

• Some supplements illegal without prescription
• Numerous supplements although legal are prohibited by sports organizations

• Performance will not be increased in athletes with nutritionally sufficient diets who use supplements
• Only athletes with nutrient insufficiency with profit from supplementation of those/that nutrient(s)
• Registered dietician should be seen to help with nutrient insufficient diets
• Athletes should have a well-balanced diet rather than dietary supplementation

• If a substance is natural, it must be safe —> False
• If a substance is natural, it must be healthy and beneficial —> False
• If a little bit is good, then a whole lot is better —> False
• Athletes are deficient in important compounds —> False
• If a substance increases muscle mass, then sports performance is enhanced —> False

• If it’s too good to be true, it probably is
• The harder YOU work, the harder it is to surrender
• There’s no short-cut to excellence, it’s all hard work
• If you win naturally, you’ll know it was YOU who won
• No drug is harmless and free of consequences
• Even natural substances in unnatural amounts can have short-term and/or long-term adverse effects
• Nutritional supplementsare not regulated by the FDA
• Without FDA standards,no guarantee about amount or concentration of ingredients
• Without FDA controls,supplements lack purity and are laced with other compounds
• Very little researchon short-term and/or long-term effects
• Even less researchon effects in children and adolescents

• Very little researchto assess effectiveness
• Insufficientevidence to prove that performance is increased in many sports

• Some supplementsillegal without prescription
• Numerous supplementsalthough legal are prohibited by sports organizations

• Performance willnot be increased in athletes with nutritionally sufficient diets who use supplements
• Only athleteswith nutrient insufficiency with profit from supplementation of those/that nutrient(s)
• Registered dieticianshould be seen to help with nutrient insufficient diets
• Athletes shouldhave a well-balanced diet rather than dietary supplementation

About Supplements

• If a substanceis natural, it must be safe —> False
• If a substanceis natural, it must be healthy and beneficial —> False
• If a little bitis good, then a whole lot is better —> False
• Athletes aredeficient in important compounds —> False
• If a substanceincreases muscle mass, then sports performance is enhanced —> False

• If it’s too good to be true, it probably is
• The harder YOU work, the harder it is to surrender
• There’sno short-cut to excellence, it’s all hard work
• If you win naturally, you’ll know it was YOU who won
• No drug is harmless and free of consequences
• Even natural substances in unnatural amounts can have short term and/or long-term adverse effects