The six basic nutrients of sound nutrition, part II. (Powerline 2001).

AT MICHIGAN STATE, WE subscribe to a nutrition pro gram that is predicated on universally accepted scientific facts.

In developing a nutritional strategy, we refer to the Food Guide Pyramid constructed by the U.S. Dept. of Agriculture - an ergogenic template that proportionally assays the six basic nutrient categories: carbohydrates, protein, fat, vitamins, minerals, and water.

Part I (in last month's issue) covered the first four of these nutrients. Part II will cover the minerals and water, plus several other facets of a well-rounded nutritional program.

Minerals

Minerals are inorganic elements present in all living cells. They regulate the speed of various reactions in the body and maintain both the water and acid-base balance in our systems.

Calcium, potassium, phosphorus, magnesium, iron, sodium, chronium, selenium, and zinc combine in many ways to form structures (e.g., bones and teeth) and accommodate vital functions (e.g., transport oxygen in the blood, assist in muscle contractions and nerve transmission, and promote tissue-healing/growth).

Note to female athletes: Iron is an integral component of hemoglobin, the protein that transports oxygen from the lungs to the muscles. An iron deficiency can lead to anemia, which may produce overwhelming fatigue. Females in the menses stage must realize that iron is lost through menstrual bleeding. They should, therefore, include lean cuts of beef, lamb, pork, and the dark meat of skinless turkey and/or chicken in their meals at least a few times per week.

Added focus should also be placed on iron-fortified or iron-enriched cereals and bread products. These foods plus others with a high Vitamin C concentration (various citrus whole fruits and juices) may enhance iron absorption.

Vitamin and mineral summary: Vitamins and minerals are essential components of a healthful diet. Our nutritional needs for them can be easily met by adhering to the recommendations of the FGP. There is little, if any, danger in taking a daily over-the-counter vitamin/mineral supplement as an "insurance" policy. But we strongly recommend that athletes check with their family physician before engaging in any of the mega-dose strategies promoted by various sources.

Water: Nature's Supplement

Water is the most required nutrient of our diets. It is involved in nearly every bodily function.

The general recommendation of eight 8-ounce glasses of water per day may be fine for the average, sedentary individual, but athletes probably need more.

We also ask athletes to monitor their urine. A properly hydrated athlete will urinate approximately every two to four hours, and his urine will be pale in color. Dark, concentrated urine is usually a sign of inadequate water in the system and could be an indicator of dehydration.

Fluid intake should be an ongoing process. During strenuous exercise, practice, or games, the athlete should consume at least 8-10 ounces of water or a non-carbonated sports drink every 15-20 minutes.

After exercising, the athlete should consume approximately one quart of fluid per 1,000 calories expended. That sounds like a lot, but it is needed and should be done gradually over a period of several hours.

Reading Food Labels

The Food and Drug Administration (FDA) now requires very informative labeling on food packaging. We encourage our athletes to check these labels to make wise food decisions.

The first point of emphasis is the serving line, which is provided in familiar units: cups, pieces, and the metric system (e.g, grams). These serving sizes are based upon the amount of food people typically eat.

All of the information at the top of the label is dependent upon the serving size, not necessarily the entire contents of the package. The package may contain several servings, which add to the numbers indicated on the label.

Note to the calorie-conscious athlete: One gram of fat equals 9 calories, while one gram of carbohydrate and one gram of protein each equals 4 calories.

To help keep track of the calorie intake, you may purchase a "calorie counter" at almost any grocery store.

Food label highlights: The % Daily value (DV) column on the far right of the food label is based on a 2,000 calorie per day diet. Many athletes, especially large males, consume much more than that. But the numbers can still help them make healthier food choices.

A rule of thumb in deciphering such information is that 5% or less is considered low for that particular nutrient, and 20% or more is considered to be on the high end.

This knowledge will help you determine how "good" or "bad" the food is from a health standpoint when examining the Total Fat, Saturated Fat, Cholesterol, and Sodium categories per serving.

Obviously, it would be wise to stick to foods (especially snacks) that are in the 5%-15% range per serving in those areas.

Conversely, you should search for foods that have higher DV%s in the carbohydrate, vitamin, and mineral listings.

Neither Sugars nor Proteins list a DV%. In the case of Sugars, no DV% has been established because no recommendations have been made for the total amount to be eaten each day. Keep in mind that the Sugars listed in the label include the naturally occurring ones (as in fruit and milk) as well as those added to the food.

Since Protein intake is not believed to be a concern for adults and children over four years of age, there is no listed DV%. The exception is when a food claim such as "High Protein" is made. This will require a DV% listing.

You will notice that Vitamins A and C, and the Minerals Calcium and Iron have earned their own special slots on the label. This is due, of course, to their importance in the diet and the fact that many individuals must track their daily intake of these nutrients.

Caution is the operative word when terms like Reduced Fat, Light, and Low Fat are emblazoned on the label in neon colors.

Reduced Fat simply means that the food has 25% less fat than the manufacturers' regular brand of that same food.

Light means that the food has 50% less fat than the original version. Again, the total fat in the original version is the telling tale.

Low Fat means that the product has 3 grams of fat per serving of two tablespoons. As we mentioned last month, be sure to check the saturated fat line, as that is the type of fat you want to keep as low as possible.

Gaining Good Weight

Most inquiries we receive on nutrition deal with gaining weight. It seems that everyone is searching for a special diet or mystical elixir for packing-on the muscle.

Last month, we discussed the importance of a sound strength-training program in conjunction with a sensible nutrition strategy that is predicated on the Food Guide Pyramid (FGP).

This is not to say that a balanced caloric intake cannot be given a "boost" with one of the so-called "supplements" currently on the market. However, the truth is that it is very much possible to get the needed amount of daily calories and nutrients from whole food.

If an athlete is having difficulty gaining or maintaining good weight, the following simple daily caloric intake formula should be put into effect: Current body weight x 19 or 20.

Example: A 200-lb. athlete who is attempting to gain weight or, at the worst, maintain his current body weight, should be consuming between 3,800 and 4,000 calories per day. Again, the approximate breakdown of those calories in a diet would be 60% carbohydrate, 15% protein, and 25% fat.

Slight adjustments can be made as time elapses (e.g., 21 calories x BW, etc.), depending on the desired results.

Final Rep

Anyone who desires to purchase supplements should be fully aware of what he's getting. The label on a dietary supplement must contain enough information on the composition of the product to enable the buyer to make an informed decision.

The manufacturer is responsible for ensuring the safety of the product and the truthfulness of the listed information (that it is not misleading in any way).

Unfortunately, some supplements are in a "buyer beware" market. Manufacturers and distributors do not have to register with the FDA or get FDA approval to produce and sell dietary supplements.

Any supplements that contain ingredients that might pose potential health problems should clearly indicate these concerns on the label.

Finally, it is imperative for the collegiate athletes to compare the listed ingredients on any supplement they are considering with the NCAA List of Banned Substances, to make sure they are in compliance with the rules.

High school associations in some states may have similar rules and regulations on banned substances in supplements, and the coaches must disseminate this information to their athletes.

References

* American Dietetic Assn. & Canadian Dietetic Assn.: "Position on Physical Fitness and Athletic Performance," Journal of the American Dietetic Assn., 1993

* P.M. Lincoln: "Do Athletes Need More Protein and Amino Acids?", International Journal of Sports Nutrition (Supplement), 1995

J. Tarnopolsky, et al.: "Evaluation of Protein Requirements for Strength Trained Athletes," Journal of Applied Physiology, 1986-1995

Nutrition Facts

Serving Size 1 cup (228g)

Serving Per Container 2

Amount Per Serving

Calories 250            Calories from Fat 110
                            % Daily Value (*)

Total Fat 12g                             18%
  Saturated Fat 3g                        15%
Cholesterol 30mg                          10%
Sodium 470mg                              20%
Total Carbohydrate 31g                    10%
  Dietary Fiber 0g                         0%
  Sugars 5g
Protein 5g

Vitamin A                                  4%
Vitamin C                                  2%
Calcium                                   20%
Iron                                       4%

(*)Percent Daily Values are based on a 2.000 calorie diat Your Daily
Values may be higher or lower depending on your calcrie needs
                    Calcries:  2.000    2.500

Total Fat           Loss than  85g      80g
  Sat Fat           Loss than  20g      25g
Cholesterol         Loss than  300mg    300mg
Sodium              Loss than  2.400mg  2.400mg
Total Carbohydrate             300g     375g
  Dietary Fiber                25g      30g