Sports Nutrition PDF

# Sports Nutrition ## Dr. Touseef I. Khan ## Objectives: - Outline the dietary requirements of athletes and compare to normal requirement. - Outline some commonly used supplements and the scientific basis behind it. - Present an argument for or against the use of supplements ## Outline the dieta...

# Sports Nutrition ## Dr. Touseef I. Khan ## Objectives: - Outline the dietary requirements of athletes and compare to normal requirement. - Outline some commonly used supplements and the scientific basis behind it. - Present an argument for or against the use of supplements ## Outline the dietary requirements of athletes and compare to normal requirement. - Dietary requirement for normal adults - Dietary requirement for athletics - Energy - Macronutrients - Micronutrients - Nutrition for female athletes ## Dietary requirement for normal adults | Nutrient | Quantity Per Day | |:-----------------|:-----------------| | Energy | 2000Kcalorie | | Protein | 50 grams | | Fat | 70 grams | | Saturated Fatty Acids | 24 grams | | Carbohydrates | 310 grams | | Sugars | 90 grams | | Dietary Fiber | 30 grams | | Sodium (salt) | 2.3 grams | ## Energy - Each athlete has unique energy requirements, which support their ability to meet total nutritional goals. - For everyday dietary planning and evaluation, energy requirements can be predicted via estimations of RMR and activity levels. Research methods such as indirect calorimetry and DLW allow energy requirements to be measured, and may be useful to confirm situations in which an athlete has a true energy balance abnormality. - Many athletes are over-focused on reducing body mass and body fat below levels that are consistent with long-term health and performance. - Restrained eating can cause significant detrimental outcomes to body function. - Leptin may be involved in modulating or mediating some of these changes. ## Energy Needs Daily calorie needs based on age, gender, and activity level | Age (Years) | Gender | Sedentary (Not Active) | Moderately Active | Active | |:------------|:--------------|:-----------------------|:-------------------|:-------| | 2-3 | Male or female | 1,000 | 1,000 | 1,000 | | 4-8 | Male | 1,200-1,400 | 1,400-1,600 | 1,600-2,000 | | | Female | 1,200-1,400 | 1,400-1,600 | 1,400-1,800 | | 9-13 | Male | 1,600-2,000 | 1,800-2,200 | 2,000-2,600 | | | Female | 1,400-1,600 | 1,600-2,000 | 1,800-2,200 | | 14-18 | Male | 2,000-2,400 | 2,400-2,800 | 2,800-3,200 | | | Female | 1,800 | 2,000 | 2,400 | | 19-30 | Male | 2,400-2,600 | 2,600-2,800 | 3,000 | | | Female | 1,800-2,000 | 2,000-2,200 | 2,400 | | 31-50 | Male | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 | | | Female | 1,800 | 2,000 | 2,200 | | 51 and older| Male | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 | | | Female | 1,600 | 1,800 | 2,000-2,200 | ## Carbohydrate - Official dietary guidelines for athletes are agreed in their recommendation of high carbohydrate. - Carbohydrate intake ranges of 5 to 7 g/kg/day for general training needs and 7 to 10 g/kg/day for the increased needs of endurance athletes. ## Why are Carbohydrates Important for Athletes? - Carbohydrates are one of the most important nutrients needed in an athlete's diet. - Carbohydrates are vital to help reach peak performance during physical activity because they provide: 1. Energy 2. Muscle Gain ## Muscle Gain - Without an adequate amount of stored glucose in the body, other nutrients, such as fat or muscle protein, are utilized to make energy. - With the correct amount of carbohydrates available to muscles, protein can be free to do its main job of repairing and rebuilding muscle tissue, which maximizes muscle gain. ## Protein - The Recommended Dietary Allowance (RDA) for protein, 0.8 g/kg of body weight per day, is designed to maintain nitrogen balance in the body for the average adult; a negative nitrogen balance indicates that muscle is being broken down and used for energy. - While maintaining nitrogen balance is critical for health, studies now suggest that the RDA may not be the amount of protein needed to promote optimal health. - To achieve that, they say, more protein is needed, and studies now suggest that athletes, active people, and older individuals require even more. - A study recently published in the *Journal of Nutrition* found that muscle protein synthesis was 25% higher when protein was distributed across the three meals compared to when most protein was consumed at one meal, even when total protein intake was the same. - A number of well-controlled studies are now published in which "higher" protein diets have been shown to be effective in promoting weight reduction, particularly fat loss. - Of relevance to athletes and those in clinical practice is the fact that higher protein diets have quite consistently been shown to result in greater weight loss, greater fat loss, and preservation of lean mass as compared with "lower" protein diets. ## Protein-Rich Foods - Beef steak (3.5 oz): 29 g - Salmon (4 oz): 29 g - Lentils (1 cup): 18 g - Greek yogurt (5 oz): 14 g - Skim milk (8 oz): 8 g - Tofu, firm (3.5 oz): 7 g - Egg (1 large): 6 g ## Protein Specific Guidelines - Develop a meal plan that will supply adequate calories, carbohydrate, and protein each day. - Distribute the protein equally across meals. - Emphasize high-quality protein. - Base protein intake on weight, not on percentage of calories. - Base protein intake on the individual's sport and intensity level. ## Fat - Adequate intake of fat is necessary for numerous metabolic activities that promote optimal health. For example, vitamins A, D, and E require fat for proper absorption. Fat intake for an athlete should range between 20-35% of total daily calories. - Current dietary guidelines recommend that 10% of fat intake should come from monounsaturated sources, 10% from polyunsaturated sources, and no more than 10% from saturated fat. ## The Effect of Diet on Physical Endurance - Fat and protein diet: 57 min - Normal mixed diet: 114 min - High-carbohydrate diet: 167 min ## Micronutrients - Micronutrients function in a variety of roles that optimize health. They are involved in energy production, blood synthesis, maintenance of bone health, and immune function. - They also aid in the process of muscle and tissue repair during recovery from exercise or injury. - Vegetarian athletes may be at risk for low intakes of iron, calcium, vitamin D, riboflavin, zinc and vitamin B12. ## Nutrition for Female Athletes - Inadequate nutritional intake is more common in female athletes than in their male counterparts. Proper diet is vital for active individuals to maintain adequate energy during physical activity and for postactivity recovery. - Female athletes, particularly endurance athletes, are less likely to achieve the previous carbohydrate intake guidelines. This is due to chronic or periodic restriction of total energy intake in order to achieve or maintain low levels of body fat. - Female athletes who participate in sports that encourage leanness such as gymnastics, distance running, diving, and classical ballet, have inadequate nutritional intake. [5, 6] - Koutedakis and Jamurtas found that female dancers consume less than 70% of recommended daily energy needs. [7, 8] - Female athletes are at increased risk for iron, calcium, vitamin B, and zinc deficiencies. These nutrients are vital for building bone and muscle and for energy production. Vegetarians are particularly at risk for developing deficiencies in these vitamins and