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**Informative Research Product Organizer **
 * **Research Topic: **the effect of nutrition and diet in athlete’s performance. ||


 * **Focusing Statement: **Proper nutrition and a balanced diet can enhance an athlete’s performance. ||

Proper nutrition and diet for athletes is a topic that has been thoroughly researched. There are a variety of different views on what consists of the best diet primarily based on the type of sport, duration, intensity, and any dietary restrictions due to religion or personal beliefs. Proper nutrition for athletes has been narrowed down beyond simply a general diet that is good to follow. It has been divided into different phases based on whether you’re eating before the game, and how long before, after the game, and how long after, and during the game. Additionally, research on the topic has reached the topic has reached the point where the effects of individual nutrients, such as electrolytes, have been identified and synthesized into sports drinks and energy bars. However, whether or not the benefits of these products outweigh there cons is a highly debated topic. Although there is no one set diet that is the best for all athletes, even if they play the exact same sport at the exact same level, there has been extensive research on how specific nutrients affect the body and how those effects can enhance athlete’s performance. ||
 * **Essential Background Information for Introduction: **


 * **Potential Hook/Grabber ( **Story, anecdote, quote about your issue**):**

Have you seen how strong popeye is? You got to eat your greens to stay that fit. ||

Although many people are under the impression that fat should be avoided as much as possible, our bodies actually still need it as a source of energy and to take in fat-soluble vitamins. || ** Evidence/Quotes: ** Carbohydrates are the bodies primary source of energy and help maintain proper blood glucose and glycogen levels. || **Evidence/Quotes: **
 * **Topic 1: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Primary macro/micro nutrients used by athletes and their effects. ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Fat intake should be adequate to provide the essential fatty acids and fat-soluble vitamins, as well as to help provide adequate energy for weight maintenance. Overall, diets should provide moderate amounts of energy from fat (20% to 25% of energy); however, there appears to be no health or performance benefit to consuming a diet containing less than 15% of energy from fat ” <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">(ADA/DoC/ACoSM 1). ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Carbohydrates are important to maintain blood-glucose levels during exercise and to replace muscle glycogen ” (ADA/DoC/ACoSM 8).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Data are not presently available, however, to suggest that athletes need a diet substantially different from that recommended in the Dietary Guidelines for Americans [50] or the Nutrition Recommendations for Canadians [51] [55% to 58% of energy from carbohydrate …” (ADA/DoC/ACoSM 21). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Protein is also an integral nutrient for athletes, not only does it help build strong bones, but it also aids in the building and repairing of tissues, muscle growth and repair and also a small source of energy. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“protein intake… for building and repair of tissue” (ADA/DoC/ACoSM 1).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue.” (ADA/DoC/ACoSM 14).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“…12% to 15% of energy from protein …” (ADA/DoC/ACoSM 21). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">While generally going more unnoticed, micronutrients such as vitamins and minerals play quite a large role in preparing an athlete to perform at peak levels. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Thiamin, riboflavin, vitamin B-6, niacin, pantothenic acid, and biotin are involved in energy production during exercise [4,70-74], whereas folate and vitamin B-12 are required for the production of red cells, protein synthesis, and in tissue repair and maintenance ” (ADA/DoC/ACoSM 30).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Thiamin, riboflavin, vitamin B-6, niacin, pantothenic acid, and biotin are involved in energy production during exercise [4,70-74], whereas folate and vitamin B-12 are required for the production of red cells, protein synthesis, and in tissue repair and maintenance “ (ADA/DoC/ACoSM 31).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“The antioxidant nutrients--such as vitamins A, E, and C, beta carotene, and selenium--play an important role in protecting the cell membranes from oxidative damage” (ADA/DoC/ACoSM 32).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Calcium is especially important for the building and repair of bone tissue and the maintenance of blood calcium levels ” (ADA/DoC/ACoSM 32). ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Sufficient hydration is crucial for anyone, but particularly athletes. Our body uses water to facilitate nearly all of its bodily functions, and as a result, dehydration can be crippling to an athlete. One key thing to note is that our bodies use water to facilitate the process of absorbing nutrients, so even if you have the perfect diet, if you aren’t hydrated you may not be receiving the full benenfits. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“When you are dehydrated, a smaller amount of blood circulates through your body. Your heart pumps less blood with each beat and your muscles do not get enough oxygen from your blood. Soon exhaustion sets in and your athletic performance suffers” (Schuler 3). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Athletes are advised to drink enough fluids to counteract the amount that they will lose due to sweat from their sport. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Dehydration can have serious repercussion, and as a result our bodies give off multiple signs when we are becoming dehydrated. A key thing to remember is that if you feel thirsty, you are already dehydrated. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 2: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Importance of hydration ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Dehydration decreases exercise performance; thus, adequate fluid before, during, and after exercise is necessary for health and optimal performance. Athletes should drink enough fluid to balance their fluid losses. Two hours before exercise 400 to 600 mL (14 to 22 oz) of fluid should be consumed, and during exercise 150 to 350 mL (6 to 12 oz) of fluid should be consumed every 15 to 20 minutes depending on tolerance. After exercise the athlete should drink adequate fluids to replace sweat losses during exercise. The athlete needs to drink at least 450 to 675 mL (16 to 24 oz) of fluid for every pound (0.5 kg) of bodyweight lost during exercise” (ADA/DoC/ACoSM 12). ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">There's one way to know for sure if you're drinking enough: Weigh yourself before and after a long race or training session. Almost **all** the weight you lose is water. Replace each lost pound with 24 ounces (3 cups) of fluid. Another indicator of hydration status is your urine. If your bladder goes longer than 3 hours without a cry for help, you're probably not drinking enough, Spano says. Color matters, too; urine shouldn't be darker than a pale lager” (Schuler 4). ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Whether participating in a more cardiovascular oriented sport or a more strength based sport, what you eat just before your practice or game is important in reaching your maximum performance level. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Cardiovascular oriented sports: <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> “75% of the meal should constitute of carbohydrates …add protein and fiber to deliver a steadier supply of energy through the workout and prevent fatigue resulting form only consuming carbs…30-60 minutes before game time…” (Men 4).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 3: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The significance of the timing in getting the most out of your diet ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Strength based sports: <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> “Carbohydrates should constitute 65% of a pre-workout meal, and protein should constitute the rest…1-2 hours before workout out in order to jumpstart recovery and prevent muscle loss” (Men 4).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">During the game, practice, or workout is commonly referred to as the “energy phase,” and focuses upon maintaining glycogen levels, reducing fatigue, and preventing dehydration. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Two hours before exercise 400 to 600 mL (14 to 22 oz) of fluid should be consumed” (ADA/DoC/ACoSM 12). ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Ivy and Portman emphasize the importance of **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">nutrient ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> delivery and of sparing carbohydrate and protein, limiting immune suppression, minimizing **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">muscle ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> damage and setting the stage for faster postworkout **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">recovery” (Bell-Wilson4). **

**<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">A scientific review by Jeukendrup concluded that **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">performance ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> benefits could be found when subjects ingested as little as 16 grams (g) of carbohydrate per hour--with the type consumed appearing to have little effect on the benefit (2004) ” (Bell-Wilson 5).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“…and during exercise 150 to 350 mL (6 to 12 oz) of fluid should be consumed every 15 to 20 minutes depending on tolerance…” (ADA/DoC/ACoSM 12). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Immediately after the game practice, or workout is generally referred to as the “anabolic stage,” and focuses on repairing, reducing of pain, and replenishing lost nutrients stores. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Ivy and Portman summarize the characteristics and goals of this phase as (1) a shift from catabolism to anabolism; (2) enhancement of **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">muscle ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> blood flow; (3) replenishment of glycogen stores; (4) repair and growth of tissue; and (5) reduction of **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">muscle ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> damage and bolstering of the immune system (2004). Immediately following exercise, a myriad of factors create an environment for glycogen repletion and **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">muscle ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> tissue growth and repair. Among these factors is the enhanced activity of anabolic hormones (see "Endocrinology 101"), including insulin, testosterone, growth hormone and insulin-like growth factor ” (Bell-Wilson 7).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“After exercise, the body is primed to replenish its glycogen stores, and protein repair and synthesis are required … <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">A combination of protein and carbohydrate replenishes **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">muscle ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> glycogen more rapidly than does carbohydrate alone ” (Bell-Wilson 8).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“The second objective in the anabolic phase is to create an environment conducive to **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">muscle ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> repair and growth ” (Bell-Wilson 9). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The final stage, referred to as the growth, stage, is aptly named. Taking place for essentially the remainder of the day, the focus of the growth stage is growth of all kinds, particularly muscle growth. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“In addition, enhancing **muscle** protein synthesis and **muscle** growth is important. MacDougall et a[. determined that protein synthesis is elevated by 50% at 4 hours following resistance training, and by 109% at 24 hours, with a return to baseline at 36 hours (1995). in addition, further evidence supports consuming protein and carbohydrate prior to exercise to **enhance** postexercise protein synthesis (Tipton et al. 2001). Feeding **muscle** growth and repair, as well as maintaining optimal glycogen stores, is imperative during the growth phase. Achieving a positive nitrogen balance during this time by providing adequate protein will aid in **muscle** gains (Phillips 2004)” (Bell-Wilson 10). ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The primary electrolytes are calcium, potassium, magnesium, and sodium, all of which perform a number of tasks and all leave our bodies when we sweat. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Calcium is especially important for the building and repair of bone tissue and the maintenance of blood calcium levels ” (ADA/DoC/ACoSM 32).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 4: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The effects of electrolytes and pros/cons of sports drinks ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“The body uses sodium to regulate [|blood pressure] and blood volume. Sodium is also critical for the functioning of muscles and nerves <span class="apple-converted-space" style="font-family: 'Times New Roman',serif; font-size: 12pt;">” (Clark 5).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“The proper level of potassium is essential for normal cell function. Among the many functions of potassium in the body are regulation of the heartbeat and the function of the muscles ” (Clark 7).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“[Magnesium] is needed in energy metabolism, glucose utilization, protein synthesis, fatty acid synthesis and breakdown, muscle contraction, hormonal reactions, and in the maintenance of cellular ionic balance” (Clark 8). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Although clearly, electrolytes serve their purpose, athletes generally don’t need to replenish their levels during competition unless it is particularly intense or long. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">““If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. However, if you exercise hard for more than four hours in the heat (such as marathoners, tri-athletes, or long distance cyclists,) you may benefit from replacing electrolyte losses…” (Clark 2). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Because most athletes general won’t need to replenish their electrolyte levels, it is generally recommended that they stay away from sports drinks as they are just taking in unneeded ingredients such as sugar and excess carbohydrates. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Sport **drinks** are useful only to student athletes who engage in prolonged, rigorous activity, according to a clinical report issued by the American Academy of Pediatrics” (Sullivan 1).


 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Too many **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">children ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> and adolescents consume both types of **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">drinks ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> without any knowledge of their potentially deleterious health effects (Pediatrics 2011; 127:1182-9). Carbohydrates and caffeine are the chief concerns in the beverages, according to the report ” (Sullivan 3).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“For most **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">children ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> and adolescents, daily electrolyte requirements are met sufficiently by a healthy balanced diet; therefore, **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">sports ** **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">drinks ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> offer little to no advantage over plain water ” (Sullivan 5). ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">In an attempt to get even further ahead of the competition, some athletes take nutritional supplements such as creatine, fish oil, and whey protein in order to enhance their bodily functions by making sure they have the highest quality of everything they need. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 5: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The impact of nutritional supplements and caffeine ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">A mountain of research has shown that creatine supplementation increases muscle stores of creatine phosphate—a source of energy for maximum-intensity efforts—and enhances the gains in strength and power that result from strength and power training ” (Fitzgerald 1).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Adequate omega-3 intake is needed for healthy cell walls, nervous system function, immune function, and more ” (Fitzgerald 2).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Whey protein is a calorically efficient, versatile source of [|high-quality protein], protein fractions, and amino acids” (Fitzgerald 5). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Although not necessarily a nutritional supplement and by some considered to be detrimental, caffeine has adamant supporters regarding its benefits for athletes. <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Even though the more commonly known sources of caffeine, coffee and sports drinks, aren’t great for athletes, caffeine by itself can be beneficial in increasing endurance. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">They found that runners who have caffeine sprint faster than those who don't have caffeine. Researchers think the stimulant enhances reaction time and running speed ” (Applegate 20.

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“In a study done last year…They found that cyclists who have caffeine ride farther and think faster on cognitive tests than the no-caffeine group ” (Applegate 1).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Researchers found that having a drink with caffeine rebuilds glycogen stores 66 percent more than a carb-only drink” (Applegate 4).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Caffeine does more than keep you awake. If you're a long-haul athlete, it can boost your performance, help you use more fat for energy (thus sparing your precious glycogen), and reduce post-training pain” (Schuler 9). ||

**<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Informative Research Product Organizer **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Research Topic: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">the effect of nutrition and diet in athlete’s performance. ||


 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Focusing Statement: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Proper nutrition and a balanced diet can enhance an athlete’s performance. ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Proper nutrition and diet for athletes is a topic that has been thoroughly researched. There are a variety of different views on what consists of the best diet primarily based on the type of sport, duration, intensity, and any dietary restrictions due to religion or personal beliefs. Proper nutrition for athletes has been narrowed down beyond simply a general diet that is good to follow. It has been divided into different phases based on whether you’re eating before the game, and how long before, after the game, and how long after, and during the game. Additionally, research on the topic has reached the topic has reached the point where the effects of individual nutrients, such as electrolytes, have been identified and synthesized into sports drinks and energy bars. However, whether or not the benefits of these products outweigh there cons is a highly debated topic. Although there is no one set diet that is the best for all athletes, even if they play the exact same sport at the exact same level, there has been extensive research on how specific nutrients affect the body and how those effects can enhance athlete’s performance. ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Essential Background Information for Introduction: **


 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Potential Hook/Grabber ( **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Story, anecdote, quote about your issue**):**

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Have you seen how strong popeye is? You got to eat your greens to stay that fit. ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Although many people are under the impression that fat should be avoided as much as possible, our bodies actually still need it as a source of energy and to take in fat-soluble vitamins. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 1: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Primary macro/micro nutrients used by athletes and their effects. ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Fat intake should be adequate to provide the essential fatty acids and fat-soluble vitamins, as well as to help provide adequate energy for weight maintenance. Overall, diets should provide moderate amounts of energy from fat (20% to 25% of energy); however, there appears to be no health or performance benefit to consuming a diet containing less than 15% of energy from fat” (ADA/DoC/ACoSM 1).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ <span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;">Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">” (Schuler 5). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Carbohydrates are the bodies primary source of energy and help maintain proper blood glucose and glycogen levels. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Athletes benefit the most from the amount of carbohydrates stored in the body. IN the early stages of moderate exercise, carbohydrates provide approximately 50 percent of the energy requirement” (Men 3). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Protein is also an integral nutrient for athletes, not only does it help build strong bones, but it also aids in the building and repairing of tissues, muscle growth and repair and also a small source of energy. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ <span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;">Imagine living in a house that's constantly under construction. That's what it's like inside your body, where three shifts of molecular laborers tear down and build up muscle tissue <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">** all ** <span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;"> day, every day. After strength training, your body's construction crew wants to work overtime, but it needs the right building materials. "Consume protein as soon as possible after strength exercise”” (Schuler 6)
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Carbohydrates are important to maintain blood-glucose levels during exercise and to replace muscle glycogen” (ADA/DoC/ACoSM 8).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue.” (ADA/DoC/ACoSM 14). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">While generally going more unnoticed, micronutrients such as vitamins and minerals play quite a large role in preparing an athlete to perform at peak levels. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Antioxidants are substances that offer protection to cell membranes and prevent oxidative **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">stress to the tissues of the body by neutralizing toxic oxygen molecules and free radicals” (Neri 4). **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“The antioxidant nutrients--such as vitamins A, E, and C, beta carotene, and selenium--play an important role in protecting the cell membranes from oxidative damage” (ADA/DoC/ACoSM 32). ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Sufficient hydration is crucial for anyone, but particularly athletes. Our body uses water to facilitate nearly all of its bodily functions, and as a result, dehydration can be crippling to an athlete. One key thing to note is that our bodies use water to facilitate the process of absorbing nutrients, so even if you have the perfect diet, if you aren’t hydrated you may not be receiving the full benefits. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“When you are dehydrated, a smaller amount of blood circulates through your body. Your heart pumps less blood with each beat and your muscles do not get enough oxygen from your blood. Soon exhaustion sets in and your athletic performance suffers” (Schuler 3).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 2: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Importance of hydration ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Athletes are advised to drink enough fluids to counteract the amount that they will lose due to sweat from their sport. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;">Dehydration can reduce blood volume and diminish blood flow to the organs, slowing down your [|brain] -- and you along with it ” (Strand 3) ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Dehydration decreases exercise performance; thus, adequate fluid before, during, and after exercise is necessary for health and optimal performance. Athletes should drink enough fluid to balance their fluid losses. Two hours before exercise 400 to 600 mL (14 to 22 oz) of fluid should be consumed, and during exercise 150 to 350 mL (6 to 12 oz) of fluid should be consumed every 15 to 20 minutes depending on tolerance. After exercise the athlete should drink adequate fluids to replace sweat losses during exercise. The athlete needs to drink at least 450 to 675 mL (16 to 24 oz) of fluid for every pound (0.5 kg) of bodyweight lost during exercise” (ADA/DoC/ACoSM 12).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Before exercise drink one to two cups (8 to 16 ounces) of fluid before exercise. Then drink another half-cup right before exercise…During exercise drink one-half cup to one cup every 15 to 20 minutes…After exercise replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise” (Discovery 3-5) || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Dehydration can have serious repercussion, and as a result our bodies give off multiple signs when we are becoming dehydrated. A key thing to remember is that if you feel thirsty, you are already dehydrated. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">There's one way to know for sure if you're drinking enough: Weigh yourself before and after a long race or training session. Almost **all** the weight you lose is water. Replace each lost pound with 24 ounces (3 cups) of fluid. Another indicator of hydration status is your urine. If your bladder goes longer than 3 hours without a cry for help, you're probably not drinking enough, Spano says. Color matters, too; urine shouldn't be darker than a pale lager” (Schuler 4).

“… watch for signs of dehydration, which can include: lack of need to urinate for more than 3.5 hours, dark colored urine, fatigue, and lethargy…” (Nisevich 5). ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">During the game, practice, or workout is commonly referred to as the “energy phase,” and focuses upon maintaining glycogen levels, reducing fatigue, and preventing dehydration. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 3: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The significance of the timing in getting the most out of your diet ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

**<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">A scientific review by Jeukendrup concluded that performance benefits could be found when subjects ingested as little as 16 grams (g) of carbohydrate per hour--with the type consumed appearing to have little effect on the benefit (2004)” (Bell-Wilson 5).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ <span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;">It is generally accepted that carbohydrate (CHO) feeding during exercise can improve endurance capacity (time to exhaustion) and exercise performance during prolonged exercise <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">” (Schuler 12). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Immediately after the game practice, or workout is generally referred to as the “anabolic stage,” and focuses on repairing, reducing of pain, and replenishing lost nutrients stores. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“After exercise, the body is primed to replenish its glycogen stores, and protein repair and synthesis are required … A combination of protein and carbohydrate replenishes muscle glycogen more rapidly than does carbohydrate alone” (Bell-Wilson 8).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ <span style="color: #494949; font-family: 'Times New Roman',serif; font-size: 12pt;"> It appears that the evidence presented in the literature universally supports the concept that the greater the depletion of skeletal muscle glycogen, then the stronger the stimulus to replenish stores upon the cessation of exercise, provided adequate carbohydrate is supplied” (Tardie 7). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The final stage, referred to as the growth, stage, is aptly named. Taking place for essentially the remainder of the day, the focus of the growth stage is growth of all kinds, particularly muscle growth. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“In addition, enhancing muscle protein synthesis and muscle growth is important. MacDougall et a[. determined that protein synthesis is elevated by 50% at 4 hours following resistance training, and by 109% at 24 hours, with a return to baseline at 36 hours (1995). in addition, further evidence supports consuming protein and carbohydrate prior to exercise to enhance postexercise protein synthesis (Tipton et al. 2001). Feeding muscle growth and repair, as well as maintaining optimal glycogen stores, is imperative during the growth phase. Achieving a positive nitrogen balance during this time by providing adequate protein will aid in muscle gains (Phillips 2004)” (Bell-Wilson 10).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;">“The duration of elevated protein synthesis rates following resistance training was analyzed by Chesley and colleagues. Their results show a 50% and 109% increase in protein synthesis rates at four and 24 hours post- exercise respectively ” (Kirksick 3). ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The primary electrolytes are calcium, potassium, magnesium, and sodium, all of which perform a number of tasks and all leave our bodies when we sweat. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Calcium is especially important for the building and repair of bone tissue and the maintenance of blood calcium levels” (ADA/DoC/ACoSM 32).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 4: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The effects of electrolytes and pros/cons of sports drinks ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ <span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;"> It is an essential amino acid necessary for the regeneration of tissues, and the building and healing of broken bones ” (Men 9). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Although clearly, electrolytes serve their purpose, athletes generally don’t need to replenish their levels during competition unless it is particularly intense or long. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">““If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. However, if you exercise hard for more than four hours in the heat (such as marathoners, tri-athletes, or long distance cyclists,) you may benefit from replacing electrolyte losses…” (Clark 2).
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“What about the sodium in most sports drinks? The average exerciser does not need to replace sodium or other electrolytes during exercise…[However,] If you are participating in an ultra-endurance event that lasts four hours or more, you should consume a sports drink that contains sodium and other electrolytes” (Nisevich 4) || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Because most athletes general won’t need to replenish their electrolyte levels, it is generally recommended that they stay away from sports drinks as they are just taking in unneeded ingredients such as sugar and excess carbohydrates. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence /Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **


 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Too many **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">children ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> and adolescents consume both types of **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">drinks ** <span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> without any knowledge of their potentially deleterious health effects (Pediatrics 2011; 127:1182-9). Carbohydrates and caffeine are the chief concerns in the beverages, according to the report” (Sullivan 3).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“But the carbohydrates can be a problem if <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">you’re trying to lose or maintain your weight. <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">A typical 32-ounce bottle of sports drink contains <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">about 56 grams of carbohydrates—all sugar” (Clark 6). ||

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">In an attempt to get even further ahead of the competition, some athletes take nutritional supplements such as creatine, fish oil, and whey protein in order to enhance their bodily functions by making sure they have the highest quality of everything they need. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;"> Evidence/Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Topic 5: **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">The impact of nutritional supplements and caffeine ||
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Adequate omega-3 intake is needed for healthy cell walls, nervous system function, immune function, and more” (Fitzgerald 2).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ <span style="color: black; font-family: 'Times New Roman',serif; font-size: 12pt;">We know that omega-3 can protect the heart, the lungs, the kidneys, really every organ system that we know of, including the brain <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">” (Stoll 2). || <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Although not necessarily a nutritional supplement and by some considered to be detrimental, caffeine has adamant supporters regarding its benefits for athletes. <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Even though the more commonly known sources of caffeine, coffee and sports drinks, aren’t great for athletes, caffeine by itself can be beneficial in increasing endurance. || **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Evidence/Quotes: **
 * **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Explanation **
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“ **<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">They found that runners who have caffeine sprint faster than those who don't have caffeine. Researchers think the stimulant enhances reaction time and running speed” (Applegate 20.

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">“Caffeine does more than keep you awake. If you're a long-haul athlete, it can boost your performance, help you use more fat for energy (thus sparing your precious glycogen), and reduce post-training pain” (Schuler 9). ||