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ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
1
Assessment of Sports Nutrition Knowledge in Collegiate Women Track and Field
Athletes
Rachael Martinez & Nicole Alai
San Francisco State University
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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Introduction
Sports nutrition plays an important role in achieving and sustaining health among
athletes, and it has been shown that athletes that consume a healthy diet achieve better
performance (Ozdoğan, Y., & Ozcelik, A. O, 2011). Nutrition is a very important
component in sports because it is responsible for the function of many bodily systems,
such as energy production and muscle recovery (Academy of Nutrition and Dietetics,
(n.d.)). There are many reasons why athletes don’t use nutrition to help with
performance, one major reason that we will be focusing on is lack of knowledge (Torres-
McGehee, T, 2012). Our goal is to resolve knowledge deficits in the athletic community,
as well as educate them on basic nutrition requirements that will lower their dietary
inadequacies. To successfully reach our goal we will be implementing a program that
consist of an educational nutrition presentation, and pre and post surveys. The
presentations will teach the athletes and coaches the types of foods that should be
consumed based off of the American Dietetic Association’s nutrient recommendations.
This program has been designed to assess the nutrition knowledge and increase
awareness of proper nutrition in collegiate track and field athletes at San Francisco State
University. By applying our nutrition program, we hope that the participants will gain
more knowledge on proper sports nutrition, which will result in better health and in the
future increased performance.
Explanation of the Project Design
This program will teach athletes the importance of proper nutrition and its
influence on performance. It is imperative for athletes to eat a well-balanced diet, to
prevent injury and promote muscle recovery. Educating athletes on the health benefits of
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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consuming fruits, vegetables, whole grains, and water will allow them to make better
food choices in the future. Also, teaching athletes how to build their meals will
encourage them to prepare their own meals at home, which will ultimately decrease their
saturated and trans-fat intake.
The San Francisco State Women’s Track and Field team and coaches will be
involved with our program. We will provide the tools and knowledge to prepare and
educate the athletes and coaches. They will be responsible for participating in the
educational presentation, and completing a pre and post survey that will measure their
results. Although this program is specific to the San Francisco State Universities
women’s collegiate track team, we hope that with its successful outcomes we can begin
incorporating it into all college sports teams.
Our goal is to increase: the awareness of healthy eating for athletes and coaches,
the nutrition education among participants, which will potentially improve their
performance in future athletic competitions. Ultimately, we are aiming to educate athletes
and coaches with research supported nutrition information that will decrease preventable
injuries, and lower mineral deficiencies.
This program will be implemented on the San Francisco State University campus
as well as online. We will begin by choosing ten participants from the team (hurdler/
sprinters), which will be given a packet before practice on healthy recipes, meal planning,
and recommended calorie and water consumption before and after competitions. The
purpose of only providing ten females with this information, is to determine whether
nutrition information through meal plans, before the intervention impacts pre-survey
results. Pre surveys will then be delivered through email using the Survey Monkey
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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website, and after implementing our nutrition intervention we will deliver a post survey
using the same method. Our nutrition education presentation will take place on the San
Francisco States track field before practice, which will allow easy and convenient access
for all the participants.
This program will begin March 24, 2014, and end April 18, 2014. The length of
the program will be for four weeks, which is during the athlete’s track season. During
this time frame we will measure the programs goal of increasing athlete’s nutrition
education through a pre and post nutritional survey. The survey questions will determine
whether the nutrition information provided, has made the athletes more health conscious,
and has changed any of their bad eating habits.
Funding for the program will be set at 3,000 dollars, and the money will be
allocated into two costs, direct and indirect. The direct cost involves expenditures that are
made by the project and directly allocable to the project. For example funds will be used
for food models, displays, and handouts. Indirect costs will be expenditures that are not
specifically used for the project. Examples include: personal purchases, accounting,
building depreciation and utilities.
The program will be evaluated by providing a post survey. The post survey will
determine the effectiveness of the educational tools used in the program by testing what
they have learned. Questions in the post survey will cover topics such as: nutrition
recommendations, balancing a meal before and after competition, hydration and
supplementation. The survey will also give us more information on whether the coaches
and athletes understood the nutrition information that was provided during the four week
period.
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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Review of Literature
According to numerous studies we will be examining in greater detail, a major issue that
continues to arise within collegiate athletes is that many of them do not have the proper
nutrition knowledge to make healthy decisions, which results in dietary inadequacies that
affect their athletic performance and overall health.
Research conducted by the Journal of International Society of Sport Nutrition,
studied the nutrition knowledge of 343 student athletes. Their goal was to increase the
nutrition knowledge of sportsmen and their trainers, to reduce fatigue in athletes, which
would ultimately help them train and compete for longer periods/recover faster
(Ozdoğan, Y., & Ozcelik, A. O, 2011). Their study consisted of a questionnaire that was
split into two categories: the first, obtained information about the demographic
characteristics of students, while the second portion, consisted of true and false
statements related to nutrition knowledge. Results from their research found, that among
the 343 participants 67.9% did not believe that vitamin supplementation was needed for
all athletes, 12.8% believed that skipping meals was a justifiable way to lose weight
quickly, 25.1% believed that chocolate, biscuit, and chips are appropriate foods to
consume after training, and less than half (37.6%) did not believe that salt is an essential
part of a healthy diet (Ozdoğan, Y., & Ozcelik, A. O, 2011). Overall, the mean score for
nutrition knowledge among the participants was 12.2 +/- 3.5, which is considered low
and indicates inadequacy of nutrition knowledge among participants in the study
(Ozdoğan, Y., & Ozcelik, A. O, 2011). They concluded that because athletes and
coaches were insufficiently knowledgeable about nutrition the athletes were unable to
successfully enhance performance and optimal health. Therefore, this study supports the
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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importance of implementing nutrition education into athletic programs, because currently
students and coaches do not understand the importance of eating a healthy diet and are
unaware of the negative effects an unhealthy diet has on performance. Nutrition
education is necessary among athletes because their food choices, dietary practices and
physical activity behavior do in fact influence their overall health.
The second article, Sports Nutrition Among Collegiate Athletes, Coaches, Athletic
Trainers, and Strength and Conditioning Specialists, provides more support on why it is
important to educate athletes and coaches on nutrition, and where nutrition deficits in
knowledge are occurring. This study used a larger focus group compared to the study
conducted by the Journal of International Society of Sport Nutrition. In this study 579
participants consisting of athletes, coaches, athletic trainers and sports certified specialist
that were part of the Collegiate Athletic Association were required to answer a
questionnaire (Torres-McGehee, T, 2012). The questionnaire covered topics on nutrition
resources and domains regarding basic nutrition, supplements and performance, weight
management, and hydration (Torres-McGehee, T, 2012). Questions were answered using
a 10-point Likert scale, which ranked questions about nutrition programs attended,
nutrition resources available, perceived nutrition knowledge, and habits (Torres-
McGehee, T, 2012). Results from this questionnaire will be helpful in assessing the
barriers that are hindering athletes eating habits. Results from this study concluded that
among the participants the average of knowledge for all topics covered in the
questionnaire was 68.5% with 35.9% coming from the coaches, and only 9% coming
from the athletes (Torres-McGehee, T, 2012). Therefore, coaches and athletes have
inadequate nutrition knowledge that falls below the average scores, with their lowest
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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results coming from questions about micro and macronutrient knowledge (Torres-
McGehee, T, 2012). Results also showed that weight management questions scored
second lowest among the topics, and participants had confidence in their answers
(Torres-McGehee, T, 2012). This suggests that athletes are relying on their coaches to
provide them with weight gain and weight loss information, however, since coaches are
misinformed they are providing athletes with incorrect information (Torres-McGehee, T,
2012). Therefore, the importance of educating both coaches and athletes on sports
nutrition is critical and in need, because coaches and athletes are not knowledgeable
about nutrition therapy, and are unaware of nutrition problems that affect the athletes
health, performance, and wound/injury healing. As a result, inaccurate information that
is unsupported by research is being passed along to athletes who are interested in learning
how to obtain a healthy diet/lifestyle.
The third article, Nutrition and Athletic Performance, by the American Dietetic
Association helped establish where we should expect nutrition related knowledge deficits
and dietary inadequacies among participants. Their research focused on dietary
recommendations among athletes, such as: macronutrient needs, adequate fluid intake,
snacking/meals before, during, and after exercise, adequate energy requirements, and
deficiency risks among athletes. According to the American Dietetic Association it is
important for athletes to consume a diet with 1.2-1.7g/kg of Protein, 6-10g/kg of
Carbohydrates, approximately 16-24 oz of fluid for every pound of body weight lost
during exercise, and no more than 10% saturated fat, 10% polyunsaturated fat, and 10%
monounsaturated fat (American Dietetic Association, 2009). They also recommend that
female athletes consume adequate amounts of primary minerals such as: calcium, iron,
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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zinc, and magnesium, because these tend to be low in the diets of athletes (American
Dietetic Association, 2009). Mineral recommendations are very important in athletes
because they help prevent nutrient deficiencies that can cause stress fractures (due to
calcium deficiency), impaired muscle function (due to iron deficiency), and impaired
endurance performance (due to magnesium) (American Dietetic Association, 2009).
Another important recommendation researchers found, that helps sustain fluid and
electrolyte balance in athletes, as well as endurance exercise performance, are beverages
containing electrolytes and carbohydrates (American Dietetic Association, 2009).
Recommendations provided in this research will be helpful for the educational portion of
our program and will help us successful educate athletes and coaches on reliable nutrition
requirements. It will also provide supported explanations to why these recommendations
are important to follow and how they vary among workouts.
The fourth article, Vitamin Needs of Athletes, is similar to the American Dietetic
Association article in that it focused on nutrient needs for athletes. Information provided
in this research article was useful in establishing how dietary inadequacies of specific
vitamins can affect the performance of athletes. According to the Academy of Nutrition
and Dietetics, vitamins such as: Thiamine, Riboflavin, Niacin, B6, B12, Folate, Biotin,
and Vitamins D & C provide important roles in energy and immunity of athletes
(Academy of Nutrition and Dietetics, (n.d.)). Research from this article concluded that
vitamins B6, Thiamin, Niacin, Riboflavin, Folate, Biotin, and B12 all play important
roles in producing energy for athletes during exercise. While Vitamin C & D play other
important roles such as: protection from infection and damage of body cells (prevents
bruising), production of more collagen (to hold muscle together), and bone health among
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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athletes (Academy of Nutrition and Dietetics, (n.d.)). By determining which vitamins are
helpful in producing energy we can establish ways to increase athletic performance by
incorporating foods that have energy producing vitamins.
The fifth article, The Female Collegiate Cross Country Runner: Nutritional
Knowledge and Attitude, focused on nutritional knowledge deficits among athletes and
coaches, as well as athletes attitudes toward nutrition education. Similar to the other
studies examined, this study found that female athletes appear to lack nutritional
knowledge, and indicates that nutritional education is needed for both athletes and those
that influence this population (such as coaches) (Zawila, L., & Steib, C, 2003). This was
determined by conducting a questionnaire which was filled out by 60 female collegiate
cross country runners from six colleges in Illinois and Michigan (Zawila, L., & Steib, C,
2003). Results showed, that among the 60 participants 35% of them prepared their own
food, while 65% were limited by their food selection because they either ate at a dining
center on campus or did not prepare their own food (Zawila, L., & Steib, C, 2003).
Those that prepared their own food seemed to score higher on nutritional knowledge
portions of the questionnaire. Results also showed, that runners rated magazines, parents,
coaches, and teammates as being their primary sources for obtaining nutritional
information (Zawila, L., & Steib, C, 2003). Other significant findings from the study
included, low scores on questions related to nutrition for athletic topics, and vitamins and
minerals (Zawila, L., & Steib, C, 2003). While 90.6% of the runners scored positively on
questions related to attitudes towards nutrition, such as: does your knowledge of nutrition
affect how you eat? (Zawila, L., & Steib, C, 2003). Overall, this article is helpful in
supporting our argument that nutrition related knowledge deficits are common among
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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collegiate athletes, but it also addresses that collegiate athletes are more interested in
eating healthier. Therefore, the chances of the nutrition program being successful may be
higher, since more collegiate athletes are willing to make healthier changes to their diet
and are interested in learning about nutrition.
The final article, A Comparison of the Effects of Three Different Nutrition
Education Methods on Nutrition Knowledge, Attitudes, Practices of Female University
Student Athletes, clearly establishes the need to educate collegiate athletes on nutrition.
The research conducted for this study is closely related to how we have structured our
own nutrition program. Their study was conducted on 58 intercollegiate athletes who
were evaluated using pre and post surveys, three day food diaries, an online dietary
analysis program, a large group lecture, a small group discussion, and one-on-one
nutrition consultations (Franke, 1988). The goal of this research study was to increase
athlete’s nutrition knowledge through the implementation of varies educational tools.
Results found, that after implementing their nutrition education program for four weeks
they saw a significant increase among the treated group when compared to the control
group (Franke, 1988). According to the results, athletes that participated in the nutrition
program had a significant increase to their nutrition knowledge, while those that did not
participate (control) had no change to the nutrition knowledge (Franke, 1988). Athletes
among the three treatment groups (large group lecture, small group discussion, etc)
showed no significant difference in their scores, therefore, all three methods seem to be
equally effective in increasing nutritional knowledge among athletes (Franke, 1988).
Results also concluded that there were no attitude changes from when the program first
began to when the program was complete (Franke, 1988). The positive results gained
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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from this study provides support that by implementing educational nutrition tools for
athletes we can increase their nutritional knowledge to better their diets and health.
Methods and Tools for Assessing and Delivering the Program
Data for this nutrition program will be collected using a pre survey and a post
survey. Both the pre and post surveys will be completed via email using a website
called Survey Monkey. Each survey will consist of ten nutrition related questions that
cover topics such as: hydration, energy sources, supplementation, calcium importance,
and balanced meal planning. Topics chosen for our surveys were reflective of topics that
researchers have found athletes to be knowledge deficient in.
Before providing the participants with the pre survey ten pre-selected sprinter and
hurdler athletes will be given a small packet, which consist of healthy meal options, as
well as meal and hydration recommendations. A week later all participants including the
ten pre-selected sprinter/ hurdler athletes will be given a pre survey to determine current
nutrition knowledge. A week after delivering the pre survey we will present an
educational nutrition lecture on the SFSU’s track field before practice. The educational
presentation will consist of a short lecture on healthy eating for the female athlete, as well
as a question and answer portion that will allow the presenters to quiz the participants on
the information taught during lecture. After the lecture is completed, researchers will
provide all the participants with a handout that contains information on: nutrients,
vitamins, minerals, hydration, and my plate (before, during, and after a race). A week
after implementing the educational portion of the program we will send out a post survey,
which will contain the same ten questions previously given in the pre survey. Once all
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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the data is gathered it will be inputted into Microsoft Excel, and organized into graphs to
help compare the pre and post survey results of each participant.
Only a few tools are required to assess the successfulness of this nutrition
program. They include: computers, Microsoft Excel, online survey monkey, as well as
pre and post surveys.
Potential Outcomes
The athletes and coaches will complete the program with a better understanding
about the importance of sports nutrition. They will know what to eat to fuel the body
before and after practice and track meets to help increase energy and assist with muscle
recovery. Completion of pre and post surveys will help to identify any changes in
knowledge and behavior before and after the program. Athletes will become more
knowledgeable about the health benefits of consuming different fruits, vegetables and
whole grains. This program also hopes to identify any knowledge deficiencies in topics
such as: macronutrients, vitamins and minerals. This can be studied by inserting
questions into the pre and post surveys that challenge participant’s knowledge on
different food sources that provide energy and specific vitamins and minerals. Results
from these questions will determine if whether athletes know where to find specific
macro and micro nutrients with in their diet. Implementation of this program will increase
the athlete’s awareness and basic knowledge of nutrition as it relates to maintaining
health and optimizing performance.
Results
As we have mentioned in the methods section of our research we had divided are
participants into two groups. The first group, consist of ten hurdler/sprinters that
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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received a nutrition handout prior to taking the pre survey, this group is represented as
group A in the following tables. The second group, consist of the remaining 6 track and
field runners who did not receive a nutrition handout prior to the survey, this group is
represented as group B in the following tables.
According to results in Table 1, group A answered more correct questions during
the pre-survey than they did in the post survey. Results also show, that for questions 1, 3,
9 and 10 there was an increase in the number of participants that answered these
questions correctly in the post survey compared to the pre-survey.
Table 1. Group A’s pre and post survey results this table represents the number of correct answers
for the pre and post survey athlete who received nutrition information prior to the pre-survey
Results from Group B shown in Table 2 show that more participants improved there
survey scores in the post survey. According to the results shown below, group B had
more participants answer questions 1, 2, 3, 5, and 9 correctly in the post survey compared
to the pre-survey. Results also show, that there were only two questions in the post
survey that group B received less correct answers in than the pre-survey. Therefore,
0 2 4 6 8
10 12
1 2 3 4 5 6 7 8 9 10
Num
ber o
f Athletes
Survey Ques3ons
Pre and Post Survey Group A
Pre-‐A correct
Post-‐A Correct
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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group B either improved or received the same answers in the post survey, for eight out of
the ten survey questions, than they did in the pre-survey.
Table 2. Group B’s pre and post survey results this table represents the number of correct answers
for the pre and post survey athletes who did not receive nutritional information prior to the pre-
survey
Results for Table 3 show all data that was collected for both the pre and post surveys of
group A and group B. According to the results, group A participants correctly answered
more survey questions for both the pre and post survey in comparison to group B.
Results also showed that, group A and B had significantly less participants answer
questions 5, and 6 correctly.
0
2
4
6
8
10
1 2 3 4 5 6 7 8 9 10
Num
ber o
f Athletes
Survey Ques3ons
Pre and Post Survey Group B
Pre-‐B correct
Post-‐B Correct
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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Table 3. Group A and B’s pre and post surveys compared side and side this table represents all
correct answers for the pre and post surveys for both group A and group B.
Discussion
After reviewing the results, group A’s nutrition knowledge had not improved after
providing nutritional education, which was unexpected. However, results did show that
after providing nutrition education, group A participants had increased the number of
athletes that correctly answered questions on energy expenditure, my plate, calcium
sources, and electrolyte importance. This did not come as too much of a surprise, since
other studies, such as those done on collegiate swimmers, have shown that implementing
nutrition education, results in knowledge improvements within athletes (Trumbo, 2011).
Unlike group A, group B results showed, an increase in athletes nutritional
knowledge after receiving nutrition education. Results also showed, that athletes in
group B had a significant increase in important sports nutrition topics such as: sources of
macronutrients in the diet that provide energy for fuel, muscle restoration, protein, as well
as the importance of vitamins, minerals, and electrolytes. Group B represented the results
we had expected to receive from our program, because we had found similar research
0 2 4 6 8 10 12
1 2 3 4 5 6 7 8 9 10
Num
ber o
f Athletes
Survey Ques3ons
Pre and Post Surveys Group A and B
Pre-‐A correct
Post-‐A Correct
Pre-‐B correct
Post-‐B Correct
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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studies done on other collegiate sports teams. For instance, a research study done on a
female collegiate softball team, which implemented a nutrition education program that
also used pre and post questionnaires. After providing a pre and post questionnaire they
too saw scores increase in the post survey as a result of nutrition education (Haymen,
2008).
Results for both groups showed that group A had received more correct responses
compared to group B for both surveys. Group A may have answered more questions
successfully because they were provided with nutrition information before those in group
B. These athletes may have utilized the meal planning handout during the week before
the pre-surveys were distributed, therefore improving their scores.
Results for Both groups also showed that, survey questions which covered topics
such as: serving sizes, fats, meal timing, and hydration sources were answered incorrectly
most. Research done by The Sports Journal, explains that collegiate athletes commonly
have minimal nutritional knowledge, which can explain why participants in our program
scored so poorly on numerous survey questions (Dunn, D., Turner, L. & Denny, G.,
2011).
In order to meet the needs of our athletes better, we would change our program so
that more hands on activities would be implemented, that way more athletes can be
involved in the presentation. This may be a more effective way in learning and
remembering nutrition information, rather than lecturing and asking questions. Also if
we were able to have nutrition demonstrations in a kitchen, once a week, for 2 months,
we believe nutrition knowledge within the female collegiate track team would increase at
a faster rate. Many of the athletes were already showing interest in food sources and
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
17
meal planning, so by utilizing a kitchen to prepare meals and discussing how to cook
certain foods, we can further educate athletes using hands on experience.
Our nutrition education demonstration did show some positive results, therefore,
has furthered the body of knowledge of nutrition education as a successful way to
increase nutrition knowledge. However, more time is needed to examine whether our
intervention can be more effective in increasing sports nutrition knowledge, in female
collegiate track and field athletes.
Summary
This program will teach athletes the importance of proper nutrition and its
influence on health and performance. The San Francisco State Women’s Track and Field
team and coaches will complete this program, which will result in better eating habits, an
increased understanding of sports nutrition and its influence on race performance and
recovery. This program will be implemented on campus before track and field practice,
and online from March 24, 2014, to April 18, 2014. Information to be provided include:
surveys, and handouts. Funds will be allocated for visual food models, and displays,
printing of handouts, and granola bars for prizes during the educational presentation.
Program effectiveness will be analyzed based off the athlete and coaches post surveys.
The conclusion of this program will provide athletes with a better understanding as well
as knowledge of nutrition as it pertains to sports and health.
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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Reference List
Academy of Nutrition and Dietetics. (n.d.). Vitamin needs of athletes. Retrieved from http://www.eatright.org/public/content.aspx?id=7087 American Dietetic Association. (2009). Nutrition and athletic performance. Medicine & Science in Sports & Exercise: 41, 709-731. doi: 10.1249/MSS.0b013e31890eb86 or http://journals.lww.com/acsmmsse/fulltext/2009/03000/nutrition_and_athletic_performance.27.aspx Dunn, D., Turner, L. & Denny, G. (2008). Nutrition knowledge and attitudes of college athletes. The Sport Journal. Retrieved from http://thesportjournal.org/article/tag/spring/page/28/ Franke, N. (1988). A comparison of the effects of three different nutrition education
methods on nutrition knowledge, attitudes, practices of female university student athletes. U.M.I, Retrieved from http://0-search.proquest.com.opac.sfsu.edu/docview/303710020/162D360D5DD44640PQ/7?accountid=13802
Hayman, A. (2008, May 1). Implementing a Nutrition Education Program for Collegiate Female Athletes. . Retrieved , from https://etd.ohiolink.edu/rws_etd/document/get/def1281550523/inline Torres-McGehee, T. (2012). Sports nutrition knowledge among collegiate athletes, coaches, athletic trainers, and strength and conditioning specialists. Journal of Athletic Training: 47 (2), 205-211. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418133/ Trumbo, K. (2001, June 29). The effect of sports-focused nutrition education among men and women collegiate athletes. . Retrieved , from http://cardinalscholar.bsu.edu/handle/123456789/194658?mode=full Ozdoğan, Y., & Ozcelik, A. O. (2011). Evaluation of the nutrition knowledge of sports department students of universities. Journal of the International Society of Sports Nutrition, 8. doi:10.1186/1550-2783-8-11 or
http://www.jissn.com/content/8/1/11
Zawila, L., & Steib, C. (2003). The female collegiate cross country runner: Nutritional knowledge and attitudes. Journal of Athletic Training: 38,1, 67-74. Retrieved from
proquest.com.opac.sfsu.edu/docview/206648146/fulltextPDF?accountid=13802
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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APPENDIX
Handout 1: Given to Sprinter and Hurdlers Handout 2: Given to all Track Team Athletes Survey for Group A Survey for Group B Data of Results
Healthy Meal Options for SFSU Athletes Breakfast:
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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1. Toast with fruit: >1-2 pieces of toast with Almond Butter/Peanut Butter > Add sliced bananas/blackberries/apples/ any fruit 2. Egg Sandwich: >2 eggs (scrambled/over-easy/no salt added) > Whole-wheat toast/whole wheat tortilla. >Cheese: feta, swizz, parmesan (IN MODERATION) > Can add: tablespoon of ketchup or 2 tablespoons of hot sauce 3. Oatmeal with Fruits/seeds/nuts > Store bought in packets or ½-1 cup of oatmeal from a bag > water/fat-free milk/almond milk > Add any fruit: mango, apply, blueberries, raspberries, blackberries
> Add almond, walnuts, raisins, cranberries, flax seeds, pumpkin seeds, and chia seeds 4. Cereal with fruit > Nature’s Path: Pumpkin Flax Granola > Kashi Go lean Cereal >Fat-Free/ Low Fat milk/ Almond Milk > Add blueberries, raspberries, bananas, apples, cinnamon, any fruit is good 5. Yogurt with granola and fruit > greek yogurt/fat free > add granola > add any fruit Lunch: 1. Turkey/Chicken sandwich > Whole-wheat bread >turkey or Chicken breast > tablespoon of mayo/mustard/ condiments in general > lettuce/spinach/swiss chard >tomato, cucumber, sprouts, avocado etc. > 1 slice of the cheese of your choice. 2. Arugula salad with beets, goat cheese and chicken/ turkey meat >Arugula (handful) > cooked turkey meat or chicken breast > beets (2) >Goat cheese (1 tablespoons) >walnuts >olive oil vinaigrette dressing 3. Chicken Pasta Salad > Cooked (preferably whole-wheat) pasta > Grilled Chicken breast/turkey meat > Red bell peppers, green bell peppers, small cherry tomatos, spinach > Olive oil and lemon > Can add cheese but in moderation (preferably parmesan or feta) 4. Grilled Chicken with brown rice
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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> Grilled chicken (can purchase in bag form from the store) > Brown rice (can purchase in individual containers from trader joes)/couscous/quinoa > Can cook it with onions, garlic, mushrooms, spinach, bell peppers, etc. Snacks:
1. Apple or banana slices and peanut butter 2. Whole-grain crackers and cheese 3. Carrot and celery sticks with dressing 4. Cottage cheese or yogurt with fresh or canned fruit 5. Energy bars, breakfast bars, or granola bars. 6. Crackers and hummus (garbanzo bean dip) 7. Trail mix with nuts and dried fruit
Dinner: 1. Chicken with couscous salad > Boneless, skinless chicken breast grilled > Couscous (can purchase from trader joes. It is very easy to make) > Cherry tomato > Snap peas > Basil >Lemon Juice 2. Spaghetti with Turkey meatballs and > whole-wheat spaghetti >turkey meatballs > tomato sauce > onions, bell peppers, basil, cherry tomatos 3. Turkey avocado burger with whole-wheat bun > Whole-wheat Bun > Turkey patty > lettuce, spinach, tomato, onions etc. > avocado > easy on the condiments: mayo, mustard, ketchup etc >> make homemade sweet potato fries (wash, cut in to slivers, put on pan with olive oil, and a little bit of salt and pepper, bake at 350 for like 25 min) The Pre-Game Meal A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide 500 to 1,000 calories.
The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides
ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES
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consistent energy to the body and are emptied from the stomach in two to three hours.
High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance events.
Avoid a meal high in fats. Fat takes longer to digest as does fiber- and lactose-containing meals. Table 2: Recommendations for hydration. Day before Drink fluids frequently Pre-event meal 2-3 cups water 2 hours before 2-2 1/2 cups water 1/2 hour before 2 cups water Every 10-15 minutes during the event 1/2 cup cool (45-55 degrees) water After event 2 cups fluid for each pound lost Next day Drink fluids frequently (it may take 36
hours to rehydrate completely).
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FOOD GROUPS IMPORTANT FOR THE FEMALE TRACK ATHLETE
1
CARBOHYDRATES
Carbohydrates provide us with the primary fuel for most endurance activities because they are easily digested and quickly used by your body. Studies have shown that carbs are correlated to significant improvements in athletic performance.
Light to moderate training
5 to 7 grams per kilogram
2.3 to 3.2 grams per pound
Heavy training load and high intensity
7 to 10 grams per kilogram
3.2 to 4.5 grams per pound
Extreme training and high intensity races (longer than four to five hours)
> 10 to 12 grams per kilogram
>4.5 to 5.5 grams per pound
Good sources: breads, grains, legumes, vegetables, fruits, cereals, milk/ alternatives
2
PROTEINS
Proteins are important for athletes because they provide maintenance and repair to skeletal muscle after training, and they aid in fluid balance while promoting immune function. Light to moderate training
1.2 to 1.7 grams per kilogram
0.55 to 0.8 grams per pound
Heavy training load and high intensity
1.4 to 2.0 grams per kilogram
0.7 to 0.9 grams per pound
Good sources: animal proteins, soy, whey
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1
Fats
Fat is a vital source of energy for lengthy, lower to moderate-intensity exer cise and spor t training. Healthy sources of fat include: fatty fish, nuts, nut oils, vegetable oils, spreads made from a vegetable oil base, avocados and olives. Dairy and animal products contr ibute energy and nutr ients to your diet, opt for leaner options, such as low-fat or fat-free milk, low-fat cheeses and lean, tr immed meats. This way, you get calcium and protein with much less saturated fat. Minimize consumption of foods that contain trans fats such as hydrogenated oils. Calcium
Calcium is especially important for growth, maintenance and repair of bone tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, and normal blood clotting. Inadequate dietary calcium and vitamin D increase the risk of low bone mineral density and stress fractures. Female athletes are at greatest risk for low bone mineral density if energy intakes are low, dairy products and other calcium-rich foods are inadequate or eliminated from the diet, and menstrual dysfunction is present.
Good sources: spinach, kale, soybeans, white beans, calcium fortified foods (dairy products and juices), collards
2
Vitamins
Vitamins do not provide energy, but they are crucial for turning food into energy. While vitamins will not enhance your performance, a shortage is sure to get you down. A few important vitamins include:
Vitamin B12=breakdown carbohydrates and proteins for energy. DRI: 1.1 mg.
Good sources: Whole and enriched grains and fortified cereals
Vitamin B6=is involved in over 100 metabolic reactions in your body, including the production of energy and hemoglobin, a protein in red blood cells. Intakes below the DRI can hurt performance.
Good sources: Meat, fish, poultry, eggs, beans whole grains, seeds and oysters
Vitamin D=important for bone health, A physician may suggest Vitamin D and/or calcium supplements for some athletes. DRI: 200IU.
Good sources: Fortified milk and cereals, oil, seafood and eggs
FOOD GROUPS IMPORTANT FOR THE FEMALE TRACK ATHLETE CONTINUED
Eat Healthy, Drink Healthy
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WHY ITS IMPORTANT TO EAT HEALTHY AND DRINK HEALTHY
1
Why its important for athletes to eat right
eating a balanced diet that meets your energy needs will: • help you train longer and at a higher intensity • delay the onset of fatigue • promote recovery • help your body adapt to workouts • improve body composition and strength • enhance concentration • help maintain a healthy immune function • reduce the chance of injury • reduce the risk of heat cramps and stomach
aches How Much Food Should you Be Consuming to Meet the Energy that you are Expending The amount of food (kcals) needed to achieve energy balance is dependent on the amount of energy used in activity also known as energy expenditure. Energy expenditure varies for different exercises and is dependent on the duration, frequency, intensity of the exercise, the sex of the athlete, prior nutritional status, heredity, age, and body size.
Why is Hydration Important for Athletes? Hydration is especially important for athletes because it can compromise their aerobic exercise performance, and may impair mental/ cognitive performance. It may also prevent muscle cramps, electrolyte deficits, and muscle fatigue.
2
How Much Water Should Athletes be Consuming? • at least 4 hrs before exercise athletes should drink
approximately 5-7ml per kg body weight • drinking fluids during exercise is ideal, however, is
not always possible because the maximum sweat rates exceed maximum gastric emptying rates which limits the amount of fluid that is absorbed. • After exercise it is important for athletes to drink at
least 16-24 oz of fluid for every pound of body weight lost during exercise. This will provide rapid recovery from dehydration that may have occurred during exercise.
What types of Fluids Should Athletes Consume? • Beverages that have electrolytes and Carbs can
help athletes sustain fluid and electrolyte balance and endurance exer cise performance.
• Spor ts dr inks that contain Sodium and Potassium help replace sweat electrolyte losses. The potassium is impor tant for fluid electrolyte balance, nerve transmission. Sodium is a cr itical electrolyte for athletes with high sweat losses.
• Beverages with 6-8% Carbs are recommended for exer cise events lasting longer than 1 hr
1
Before a Run Before a run pre-run snacks are a great way to boost glucose levels and top off Carb stores that are needed for fuel for longer and harder runs. The more time for digestion, the larger the snack. For a snack two hours ahead, try: • a bowl of cereal • peanut butter sandwich • a small smoothie and muffin For a snack one hour ahead,try: • a sports drink • a handful of dry cereal • a slice of toast with honey • a waffle with jam * Aim for 15 to 25 grams of carbohydrate in the hour
before a run
2
After a Run After a run Post-run snacking is going to repair, restore, and replete, so I recommend both protein and carbohydrate containing foods within 15 minutes. For a post run snack, try: • 8 ounces of low fat chocolate milk • Trail mix with dried fruit, soybeans, cereal or
pretzels • A peanut butter and jelly sandwich or wrap • An energy bar with a mix of carbohydrate and
protein • A handful of salted nuts with pretzels • Pita bread with hummus
When To Eat!
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Survey A Results
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Q1 Energy expenditure depends on: body size, and the type, intensity, and duration of activity?
Answered: 11 Skipped: 05 (45.45%) Answer Choices –
Responses –
– True
54.55% 6
– False
0.00% 0
– don't know
45.45% 5
Q2 Protein is the body's primary energy source and main fuel for athletes?
Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
54.55% 6
– False
45.45% 5
– don't know
0.00% 0
Q3 An athlete's plate should consist of 1/2 protein, 1/4 fruits and vegetables and 1/4 carbohydrates?
Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
72.73% 8
– False
18.18% 2
– Don't know
9.09% 1
Q4 Examples of good sources of carbohydrates for athletes are meats, candy and ice cream?
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Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
0.00% 0
– False
90.91% 10
– Don't know
9.09% 1
Q5 A 5 ounce piece of meat is equal to the size of a deck of cards
Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
36.36% 4
– False
9.09% 1
– Don't know
54.55% 6
Q6 Unsaturated fats are liquid at room temperature, these fats decrease the risk of heart disease?
Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
18.18% 2
– False
9.09% 1
– Don't know
72.73% 8
Q7 Athletes should take vitamin and mineral supplements if their diet is balanced and adequate because it can enhance athletic performance?
Answered: 11 Skipped: 0 Answer Choices –
Responses –
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– True
45.45% 5
– False
45.45% 5
– Don't know
9.09% 1
Q8 Athletes should drink 20-30 ounces of fluids every half hour of practice?
Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
36.36% 4
– False
45.45% 5
– Don't know
18.18% 2
Q9 Chocolate milk is not very good drink for athletes because it has too much sugar?
Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
0.00% 0
– False
81.82% 9
– Don't know
18.18% 2
Q10 Chloride and potassium are the most important electrolytes depleted in sweat?
Answered: 11 Skipped: 0 Answer Choices –
Responses –
– True
36.36% 4
– False
0.00% 0
– Don't know
63.64% 7
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Survey B Results
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Q1 Energy expenditure depends on: body size, and the type, intensity, and duration of activity?
Answered: 9 Skipped: 0 Answer Choices –
Responses –
– True
88.89% 8
– False
0.00% 0
– don't know
11.11% 1
Q2 Protein is the body's primary energy source and main fuel for athletes?
Answered: 9 Skipped: 0 Answer Choices –
Responses –
– True
11.11% 1
– False
88.89% 8
– don't know
0.00% 0
Q3 An athlete's plate should consist of 1/2 protein, 1/4 fruits and vegetables and 1/4 carbohydrates?
Answered: 9 Skipped: 0 Answer Choices –
Responses –
– True
66.67% 6
– False
33.33% 3
– Don't know
0.00% 0
Q4 Examples of good sources of carbohydrates for athletes are meats, candy and ice
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cream? Answered: 8 Skipped: 1
Answer Choices –
Responses –
– True
0.00% 0
– False
100.00% 8
– Don't know
0.00% 0
Q5 A 5 ounce piece of meat is equal to the size of a deck of cards
Answered: 9 Skipped: 0 Answer Choices –
Responses –
– True
77.78% 7
– False
22.22% 2
– Don't know
0.00% 0
Q6 Unsaturated fats are liquid at room temperature, these fats decrease the risk of heart disease?
Answered: 9 Skipped: 0 Answer Choices –
Responses –
– True
77.78% 7
– False
0.00% 0
– Don't know
22.22% 2
Q7 Athletes should take vitamin and mineral supplements if their diet is balanced and adequate because it can enhance athletic performance?
Answered: 9 Skipped: 0
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Answer Choices –
Responses –
– True
44.44% 4
– False
55.56% 5
– Don't know
0.00% 0
Q8 Athletes should drink 20-30 ounces of fluids every half hour of practice?
Answered: 8 Skipped: 1 Answer Choices –
Responses –
– True
37.50% 3
– False
37.50% 3
– Don't know
25.00% 2
Q9 Chocolate milk is not very good drink for athletes because it has too much sugar?
Answered: 9 Skipped: 0 Answer Choices –
Responses –
– True
11.11% 1
– False
88.89% 8
– Don't know
0.00% 0
Q10 Chloride and potassium are the most important electrolytes depleted in sweat?
Answered: 9 Skipped: 0 Answer Choices –
Responses –
– 55.56%
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True 5 – False
11.11% 1
– Don't know
33.33% 3
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Questions Pre-‐A correct Post-‐A Correct
1 6 8 2 5 4 3 2 3 4 10 9 5 1 0 6 1 0 7 5 5 8 5 5 9 9 10 10 0 1
0
2
4
6
8
10
12
1 2 3 4 5 6 7 8 9 10
Axis Title
Axis Title
Pre and Post Survey Group A
Pre-‐A correct
Post-‐A Correct
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Questions Pre-‐B correct Post-‐B Correct
1 6 8 2 2 8 3 2 3 4 8 8 5 1 2 6 2 0 7 5 5 8 3 3 9 4 8 10 3 1
Pre-‐Survey Chart Group A vs. Group B
0 1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10
Num
ber of Athletes
Survey Questions
Pre and Post Survey Group B
Pre-‐B correct
Post-‐B Correct
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Questions Pre-‐A correct Pre-‐B correct 1 6 6
2 5 2 3 2 2 4 10 8 5 1 1 6 1 2 7 5 5 8 5 3 9 9 4 10 0 3
0
2
4
6
8
10
12
1 2 3 4 5 6 7 8 9 10
Num
ber of Athletes
Survey Questions
Pre-‐Survey Group A vs. Group B
Pre-‐A correct
Pre-‐B correct
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Post-‐Survey Chart Group A vs. Group B Questions Post-‐A Correct Post-‐B Correct
1 8 8 2 4 8 3 3 3 4 9 8 5 0 2 6 0 0 7 5 5 8 5 3 9 10 8 10 1 1
0 2 4 6 8 10 12
1 2 3 4 5 6 7 8 9 10
Num
ber of Athletes
Survey Questions
Post-‐Survey Group A vs. Group B
Post-‐A Correct
Post-‐B Correct
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