Читать реферат по английскому: "Correlation Between Proper Nutrition That Enhances Performance" Страница 2

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After carrying out this study on a random sample of the athlete population, it seems to be particularly clear that the carbohydrate intake does not meet the recommended percentage of total caloric intake that enhances performance. The mean of the percentage that carbohydrates make up of the total caloric intake was only 48.5%. There is a 95% Level of Confidence that the percentage of caloric intake that carbohydrates makes up lies between 45% and 52%. This is extremely low and proper carbohydrate consumption in the diet of an athlete is important. An example of this is an experiment that was carried out among three groups of runners. `A classic report compared fuel use during physical activity among three groups of runners, each on a different diet. For several days before testing, one of the groups ate a normal mixed diet (55 per cent of calories from Carbohydrate); a second group ate a high carbohydrate diet (83 per cent of calories from carbohydrate); and a third group ate a high fat diet (94 percent of calories from fat). The results of the test showed that the high carbohydrate diet increased the endurance of the athletes, the maximum endurance times was 167 minutes. The maximum endurance time for the normal mixed diet was 114 minutes and the high fat diet was very low at 57 minutes.(Sizer and Whitney 383) This study showed that a high carbohydrate diet enhances an athlete s endurance by ensuring ample glycogen stores and how there is a need for increased carbohydrate intake by (ENTER YOUR SCHOOL) student athletes.

The second class of nutrients is Fats and these are extremely high in energy. However, they are quite often labeled as empty calories. This is because they carry 9 calories per gram of fat and quite often hold very low amounts of vitamins and minerals. However, fats are important because they are responsible for insulation and protection of the body s major organs against trauma and exposure to cold. `Fats also provide the body with their only source of Linoleic acid which is essential for growth, healthy skin and hair .(Coleman & Steen 3). Fats also are important in the absorption and transportation of fat soluble vitamins.

Fats are divided into two categories; saturated and unsaturated. It is important that foods high in fats, saturated fats, cholesterol, sweets and alcohol are restricted especially for those athletes who are desiring a lower body weight. The amount of calories obtained from fat should be approximately 20-30 % of total caloric intake. Less than 10% of this should come from saturated fats as these types of fats increase the cholesterol levels. After analyzing the saturated fat intake, it appears that it is a little high for the athletes as the average was at 108% of the RDA, with the greatest intake being at 197% of the RDA. There is a 95% level of confidence that the RDA of saturated fat intake of LCSC athletes lies between 85% and 122%. The overall intake of fats by the athletes studied also seemed to be a little higher than the recommended percentage. The average of percentage of fat intake from the total calories consumed was 32%. Although this is not drastically over the recommended percentage it is a little high. The range of athletes fat intake lies between 28% and 35% of the total caloric intake and this is calculated with a 95% level of confidence.

A different result that was obtained from the surveys was that regarding fast food consumption. The results showed that 14% of the sample studied ate fast food 5 to 6 times a week, while 38% ate fast food 2 times a week. The remaining 48% ate fast food only on occasions. These results are of some concern as quite often many fast foods are high in fat. A diet high in fat is quite often restricting to the performance of an athlete. This is clear after the study that was mentioned earlier involving the marathon runners. Another fact that is also important is that fat is only broken for energy in one way and this is through aerobic metabolism. This means that `when the intensity of the activity becomes so great that energy demands surpass the ability to provide energy aerobically, the body cannot burn more fat. Instead, it burns more glucose. (Sizer and Whitney 387) In some cases it is believed that high fat diets promote performance in endurance athletes. The reason for this belief is because fat stores are more plentiful, whereas glycogen stores are more restricted. However, eating too much fat is more likely to decrease performance. Eating too much fat will cause a decrease in carbohydrate intake. This in turn will deplete glycogen stores found in the muscles because they cannot be maintained on a high fat diet. The preferred source of fuel in high intensity exercise is muscle glycogen over fat because fat breakdown can not supply energy fast enough. `Most athletes train at an intensity that requires carbohydrate for fuel. (Coleman and Nelson. 72)

Protein is a different class of nutrients that are essential in the diet of an athlete. An athlete should consume between 1 and 1.5 grams of protein per kilogram of body weight each day. This is quite a bit higher than the recommended 0.8 grams per kilogram of body weight for sedentary people. This is recommended by both, the American Dietetic Association and the Canadian Dietetic Association. ( Sizer and Whitney. 391). More specifically endurance athletes, such as those involved with Cross-Country, should have 1.2gm per kg daily and may also benefit from 1.4 gm per kg while carrying out prolonged endurance activity. This is to support increases in the aerobic enzymes (proteins) in the muscle, red

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