Sports Nutrition Le9 PDF

Sports Nutrition Le9 By: Dr. Awatif Almehmadi Performance Influencing Factors Genetics Training & conditioning Nutrition Key Terms Exercise Physiology: Science of the response and Sports Nutrition: Integration and application of adaptation of bodily systems to the challe...

Sports Nutrition Le9 By: Dr. Awatif Almehmadi Performance Influencing Factors Genetics Training & conditioning Nutrition Key Terms Exercise Physiology: Science of the response and Sports Nutrition: Integration and application of adaptation of bodily systems to the challenge imposed by scientifically based nutrition and exercise physiology movement. principles that support and enhance training, performance, and recovery. Key Terms 2 Physical Activity:bodily Exercise: physical activity movement resulting that is planned, in an increase in structured, and purposive. energy expenditure above resting levels. Sport: competitive physical activities. Nutrition: Science of ingestion, digestion, absorption, metabolism and biochemical functions of nutrients Sports that encourage Gaining weight Weight/ Body Sprinting power lifting building American Rugby Judo football Wrestling Sumo Boxing  Determinants of the Athlete’s Energy Requirements During intense exercise During prolonged exercise Glycogen stored in muscles and liver is Fat stores are predominant fuel source predominant fuel source, followed by fat stores Now estimate your physical activity score  In general, athletes do not require a special diet or Nutrition supplements for Athletes Even in resistance training and body building, protein in excess of 20% of daily energy intake is not needed Recommendations Carbohydrate intake Carbohydrate loading Protein intake Fat intake Pre/post -exercise meal  Simple (sugars) and Complex (starches) Major fuel source for exercising muscle Athletes should 60 to 70% of total calories should come from carbohydrates Complex carbohydrates (starches) are preferable ! Why Complex Carbohydrates? Compared to sugars, starches are better as a pre- exercise meal because they: Increase muscle glycogen stores better. Improve performance and delay fatigue. Lead to lower blood sugar and insulin levels. Promote faster stomach emptying. Provide other beneficial nutrients fiber, vitamins and minerals.  Importance Less hunger during and after exercise Maintains optimum glycogen stores Pre Recommendations workout Emphasize complex carbohydrates Meal (starches) Avoid high fat and high protein foods Slower gastric emptying can cause stomach upset Avoid high fiber or gas forming foods which can lead to crampy abdominal pain  Post workout : Toreplace muscle glycogen stores Toprevent gradual depletion of muscle glycogen stores over time caused by repetitive daily bouts of heavy exercise Todecrease muscle breakdown  Amount of glycogen stored in muscle tissue can be increased greatly through carbohydrate loading Carbohydrate Increases the body’s pre-exercise glycogen stores Loading by 50 to 100% Benefits endurance athletes who compete for longer than 90 minutes Can increase Can increase Diet should be endurance up to performance by 2 altered 20% to 3%  Carbohydrate Loading: One Example Days prior to event Exercise duration Carbohydrate intake 6 90 minutes 5 gm/kg/day 5 40 minutes 5 gm/kg/day 4 40 minutes 5 gm/kg/day 3 20 minutes 10 gm/kg/day 2 20 minutes 10 gm/kg/day 1 rest 10 gm/kg/day Carbohydrate loading strategies Untrained athletes Trained athletes Depletion phase Depletion phase unnecessary. Three to four days Low carb diet Endurance exercise Loading phase Loading phase 24-36 hours Three days High carb diet High carb diet (Karlsson and Saltin 1971). (Sherman et al. 1983, 1981) Protein Athletes require more protein than non- athletes 18 to 20% of total calories should come from protein Protein intake should be adjusted to type of training 1.2 to 1.4 g/kg/day recommended for endurance athletes 1.5 to 2 g/kg/day recommended for strength athletes Dietary protein requirements General public, protein RNI 0.8 g kg/ d Average 75 kg body weight = 60g protein Energy intake 2400 kCal day Average diet ~15% protein 360 kCal day of protein Protein requirements for athletes Optimal intakes for strength training 1.4 - 2 g kg/ d 110 kg body weight ~4500 kCal per day Average diet 15 % protein 675 kCal protein 169 g protein per day Protein Quality Protein quality Phenylalanine (Phe) Valine (Val) Tryptophan (Trp) Threonine (Thr) Isoleucine (Ile) Methionine (Met) Histidine (His) Lysine (Lys) Leucine (Leu)  Protein timing Resistance exercise stimulates hypertrophy 2-3 hours post exercise Hypertrophy only achievable with immediate availability of amino acids Maximum stimulation of protein synthesis with immediate consumption of high quality protein in recovery phase 20 g dose is thought to be optimal 2/3 of a chicken breast 2/3 a serving of tuna A large serving of nuts A large glass of skimmed milk  Periodization of training Frequent large meals Varying in size according to training period Nutritionally balanced 50% CHO, 15-20% protein, 20-35% fat Protein in every meal Not all animal protein Potentially supplements, If desired Or in the absence of quality food Muscle dysmorphia The Adonis complex- Bigorexia Overlap with orthorexia Consequences Psychological Nutritional Social Health PED usage https://www.beateatingdisorders.org.uk/  Major source of energy 25 to 30% of total calories should come from fat Less than 10% of total calories should come from saturated fats Cholesterol intake should be < 300 mg/day Average body fat by sport Sport Men % Women % Basketball 7-12 18-27 Bodybuilding 6-7 8-10 Cycling 8-9 15-16 Football 8-18 - Gymnastics 3-6 8-18 Running 4-12 8-18 Swimming 4-10 12-23 Tennis 12-16 22-23 Powerlifting 6-16 17-20 Dangers of very low body fat Women 2 l 100-300 mg per workout Sodium