Sports Nutrition PDF

Sport Nutrition Dr. AHMED ABDEL-HALIM Clinical Nutrition Specialist Lecturer at Badr University in Cairo Why is Nutrition Important? Good nutrition is essential to:  Preserve and build muscle  Maintain healthy bones  Maximize oxygen transport and use  Repair existing cells and create new tis...

Sport Nutrition Dr. AHMED ABDEL-HALIM Clinical Nutrition Specialist Lecturer at Badr University in Cairo Why is Nutrition Important? Good nutrition is essential to:  Preserve and build muscle  Maintain healthy bones  Maximize oxygen transport and use  Repair existing cells and create new tissue  Maintain optimal fluid and electrolyte balance  Provide energy Nutrition Can Significantly Improve Athletic Performance Healthy Food Choices Adequate Fueling Hydration Understanding supplements Energy…What is it and Where does it come from?  Energy is the ability to perform work  Energy comes from food and is measured in calories  Calories come from:  Carbohydrate  Protein  Fat What is the Best Diet for Athletes? A well balanced diet that includes variety ~20% ~15% Carbohydrates ~65% Protein Fat The Food Guide Pyramid Fats & Sweets: sparingly Dairy: 2-3 servings Vegetables: 3-5 servings Meat: 2-3 servings Fruits: 2-4 servings Grains: 6-11 servings Following the Food Guide Pyramid will help achieve a well balanced diet The Best fuel for our muscles is Carbohydrates!! High carb foods are grains, fruits, vegetables, dairy, and beans Carbohydrates  CHO should always provide at least 55% of total daily calorie (TDC) intake. Ideally 6070% of TDC.  Stored as glycogen in the muscles  Preferred/ Major source of energy  Broken down rapidly  Power muscle contraction  Provide fuel for the brain  Aids in fat metabolism  Protein sparing effect  Allows protein to be used for tissue maintainence/repair verses energy Carbohydrate Needs A. Before exercise consuming low glycemic CHO immediately (< 30 min) allows for relatively slow absorption and slow glycogen depletion . B. During exercise: 30-60 grams per hour, ex.: sport drink contributes to temperature regulation C. After exercise To speed up glycogen replenishment, consume 50-75 g moderate to high glycemic index within 15 minutes. Under optimal CHO intake, takes 20 hrs to replenish glycogen stores at rate of 5% per hour. Carbohydrate Needs in Intense Exercise*  Successive days of intense training gradually deplete glycogen reserves even with typical CHO intakes which lead to Staleness. )state in which the athlete has difficulty maintaining standard training regimens or achieve previous goals) with symptoms includes fatigue, poor exercise performance, altered mood, weight loss, muscle stiffness and soreness, and loss of interest in high-level training  High CHO diet (70 % of caloric intake) for 3 days increased muscle power and endurance time What about Protein?  Protein is required to build, repair and maintain muscle mass.  However, eating protein does not build muscle in itself….you must do the work (weights, exercise, etc)  Eating additional protein beyond your needs does not give you any added benefit  Not immediately available as an energy source for exercise.  In general, 15-20% TDC intake. Protein and Exercise  Endurance athletes: 1.2–1.4 g/kg  Resistance-trained athletes: 1.6–1.7 g/kg  Protein sources:  Foods is the best source of protein lean meats, fish, low-fat dairy, and egg whites  Protein supplements are not necessary  Protein intake after exercise helps replenish glycogen Fat Needs Too much can cause cramps Not enough can cause fatigue more quickly Try to limit high fat foods before and during exercise. Foods to avoid before & during exercise: chips, ice cream, nuts, nut butters, french fries, doughnuts, fried meats, pizza, chocolate, salami, burgers In general, limit TDC intake < 25 % fat. PreWorkout Meals Goal: To provide adequate  Carbohydrate  Energy  Optimal hydration Pre Workout Meals  Be consumed within 3-4 hours before exercising sufficient time to digest & absorb.  Reasons precompetition meal high in CHO:  Foods high in lipid & protein digest slowly  Protein can increase water requirements and impair performance in the heat. Low CHO meal can hinder performance  Contain 150 – 300 g CHO in solid or liquid  Benefits of liquid meal that it also contribute to fluid needs, absorb rapidly leaving no residue What and When should eat after Workout?  In the first 30 minutes:  Replace fluids and electrolytes (Sports drinks )  Eat high-carbohydrate foods Examples: Banana, Yogurt, Granola Bar  Within 2 hours:  Drink 2-3 cups of fluid for every pound lost  Eat a high-carbohydrate meal with some protein  Example: Meat Sandwich, Rice and Beans  Aim for 3:1 carbohydrate-to-protein  Fluid and electrolyte replacement Proper Hydration The best way to stay well hydrated for exercise is to drink • Before • During • After Remember! Drink regardless of whether you are thirsty or not! Thirst is not a good indicator of hydration status. If you wait until your thirsty it may be too late. How much do I drink and when ??? Way Before Right Before Drink 2-3 cups of fluid 2 to 3 hours before playing Drink 1 cup of fluid 10 to 30 minutes before playing During After Drink 1 cup of fluid every 15 minutes Drink at least 2 cups for every pound of lost weight Signs of Dehydration:  Warning Signs:  Headache  Fatigue  Confusion  Nausea  Muscle Cramps  Dizziness  Decreased speed, energy, muscle strength Dehydration can immediately diminish performance Supplements: Helpful or Harmful?  Supplements can be dangerous  There is a lack of research on their effectiveness  They can be expensive  They are not regulated by the FDA (food and drug administration) and their safety must be questioned  High intakes can be extremely dangerous A Better Alternative to Supplements  Train hard  Eat enough to support your training  Eat an extra 500-1,000 calories per day  Eat a variety of foods from all food groups  Eat several small meals and snacks every day  Remember Carbs are most important  Natural foods are best! Female Athlete Triad Sports and exercise are healthy activities for girls and women of all ages. Occasionally, a female athlete who focuses on being thin or lightweight may eat too little or exercise too much. Doing this can cause long-term damage to health. It can also hurt athletic performance or make it necessary to limit or stop exercise. Three interrelated illnesses may develop when a girl or young woman goes to extremes in dieting or exercise. Together, these conditions are known as the "female athlete triad." Female Athlete Triad an interrelation of amenorrhea, osteoporosis, and disordered eating that would exist simultaneously  Breaking the triad  Screening, referral, and education  Multidisciplinary efforts  Proactive sports education  Reducing eliminating the emphasis on body weight, group weigh-ins, treating each athlete individually, and facilitating healthy weight management  Premature osteoporosis  Treat with hormone therapy Sports Drinks For Endurance Exercise  Recommended for activity > 60 minutes  Help maintain blood glucose level and blood volume  Supply electrolytes: Na, K, Cl  Activity <60 minutes: Water is adequate Nutrients are easily replaced by diet