Transcript sports-nutrition

SPORTS NUTRITION
IS BASED UPON……
The basic principles that govern
general nutrition
 That is, a balance of all nutrients, a
variety of food and moderation of the
intake of that food.
 With that in mind, the importance of
the training diet has been recognised.
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THE TRAINING DIET..
Athletes now understand that they
must eat well to ensure maximum
return from heavy training schedules.
 The competition diet is established
providing athletes with knowledge of
special eating practices, before,
during and after the event to
maximise their performance.
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Each sports person will have different
dietary requirements depending on…
Training
Age
Sex
Body size
Sport played
Environment for training and competition
GENERAL PRINCIPLES
OF SPORTS NUTRITION
Recommended balanced diet for average sports
person is….
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55 – 60% Carbohydrates
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25 – 30% Fats
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10 – 15% Protein
Recommended balanced diet for more strenuous
athlete is…
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70% carbohydrates
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15 – 20% Fats
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10 – 15% Protein
GUIDELINES FOR A SPORTS
PERSON DIET
1. Increase complex carbohydrates
2. Decrease dietary fat
3. Ensure adequate protein intake
4. Increase dietary fibre
5. Decrease/eliminate alcohol
6. Decrease salt intake
7. Increase water intake
COMPETITION DIET
It is important to understand
nutritionally related factors that cause
fatigue & reduced performance.
 These being : - depletion of muscle
stores
&
dehydration
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STRATEGIES TO REDUCE, DELAY OR OFFSET
THESE FACTORS
General preparation of energy stores
(increase carbohydrate intake to ensure natural storage
capacity)
 Carbohydrate loading for endurance events
(gradually reduce training early in the week, maintain
normal diet to maintain carb levels – reduce training
further and consume high level of carbohydrates
80 – 85% of kj intake)
 Pre-competition meal
(ensure that glycogen stores are topped up for strenuous
exercise, adequate hydration)
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STRATEGIES CONT..
Carbohydrate supplementation (marathons)
(generally in fluid form in small amounts and frequent
intervals – this maintains blood glucose levels and
spares muscle glycogen)
 Glycogen replenishment
(first 15 min after exercise eat foods high in glycogen eg
fresh fruit, lollies…..
Following two hours meal high in complex carbs &
protein
 Fluid replenishment
Before, during and after
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CARBOHYDRATES
STARCH
BREADS, CEREALS,
RICE, PASTA AND
POTATO
SUGARS
TABLE SUGAR, HONEY,
FRUIT SUGAR,
LOLLIES, SOFT DRINK
AND BEER
CARBOHYDRATES
SIMPLE
COMPLEX
(contain other useful nutrients)
Preferred option for carb intake
due to being an efficient energy
source, readily used.
Stores depleted quickly so
need to be replaced frequently
Carbohydrates
stored as
GLYCOGEN in the
muscles and liver.
Muscles cannot
perform without it.
Therefore need to
be replenished
NUTRIENTS
Sources
Function
Sports of primary
use
CHO
Breads, cereals,
rice, pasta, fruit &
vegetables
The bodies main
source of energy to
carry out every-day
activities
Team Sports
(football, netball
etc)
Protein
Beef, lamb, fish,
chicken, eggs
Builds and repairs all
body cells
Marathon (Long in
duration)
Fats
Animal Products –
meat, chicken etc
(saturated)
Supply essential fatty
acids that form
membrane of cells.
Vital in hormone
production
Walking, mowing
lawns
Transport other
nutrients, cells,
hormones & wastes
around the body
All
Plants – Avocado
(unsaturated)
Water
Straight from a
tap/bottle, fruits
(oranges, pears)
Secondary energy
source when CHO’s
are used
CHO LOADING
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Where athletes need high glycogen stores for long-duration
events exceeding approximately 90 minutes, carbohydrate
loading may be a suitable strategy. CHO loading requires a
reduction in the volume of training as well as an increased
intake of CHO.
CHO loading can be beneficial because increasing CHO stores
decreases the reliance on fats, which require more oxygen to
break down and are therefore not suitable for high-intensity
work. CHO loading theoretically allows high-intensity work to
be sustained for longer periods.
Examples of when carbohydrate loading may be suitable:
 Prior to the 40km marathon in the Olympics
 Prior to an ultra marathon (100km)
 Prior to a long-distance triathlon
GLYCEMIC INDEX
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Glycemic Index (GI) ranks carbohydrates according
to their effect on blood glucose levels.
Low GI foods release glucose slowly, High GI foods
release glucose quickly.
E.g. Low GI foods include: Wholegrain Breads,
Porridge, Brown Rice/Pasta
E.g. High GI foods include: Lollies, biscuits, cakes
Refer to http://www.oztrack.com/gi.htm for
examples of pre-event and post event meal plans for
athletes.
CARBOHYDRATE GELS
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Gels consist of sugars and maltodextrins (the
same as sports drinks but without the water),
which are easily digested. Many gels come with
added electrolytes that, as with sports drinks, help
maintain fluid balance. Some gels also have added
extras such as ginseng and other herbs, amino
acids, vitamins, and Co-enzyme-Q10 (a
nonessential substance found in the body).
How are they used? Most CHO gel packs contain
100 calories or 25 grams of carbohydrate. One to
three packets should be consumed for every hour
of exercise (depending on intensity and duration).
PROTEIN SUPPLEMETATION
Many athletes increase their protein
consumption to improve muscle
repair and growth.
 Two forms
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Isolated proteins sold as protein-only
powders (such as whey protein isolate).
 Proteins mixed with a number of other
nutrients to enhance muscle growth such
as CHO.
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CAFFEINE
SUPPLEMENTATION
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Caffeine is a central nervous system stimulant.
Consumed through coffee, tea, energy drinks,
chocolate.
Not necessary for sports performance.
Has a number of effects including:
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increases heart rate and can affect heart rhythm
relaxes smooth muscle (such as intestinal muscles)
can produce symptoms of anxiety in high doses
decreases an athlete’s rating of perceived exertion—athletes
feel as though they are performing more easily than they
actually are.
QUESTIONS….
1.
2.
3.
4.
5.
What factors affect the dietary
requirements of a sports person?
What is the difference between the
average athletes intake of carbs, protein
& fat and that of an athlete of strenuous
activity?
List the guidelines for a sportsperson’s
diet?
Explain the role of the pre competition
meal and carbohydrate loading?
List some main sources of complex
carbohydrates.