Sports Nutrition Lecture PDF

Al Ayesha Farooq Lecturer  Ergo, the Greek word Ergon, refers to work; Genic from Genman; means to generate.  Anything that enhances a person’s ability to perform work OR  In case of athletes, to perform better in sport.  The ultimate goal of using ergogenic aids is to...

Al Ayesha Farooq Lecturer  Ergo, the Greek word Ergon, refers to work; Genic from Genman; means to generate.  Anything that enhances a person’s ability to perform work OR  In case of athletes, to perform better in sport.  The ultimate goal of using ergogenic aids is to gain a competitive edge over the opponent.  Nutritional: Any supplement, food or practice involving manipulation of the diet that results in the enhancement of work capacity or athletic performance. E.g : CHO loading; protein supplement, sports drinks etc.  Physiological: Any practice or substance that enhances the function of body’s various systems (muscular, cardiovascular & neurological), resulting in improved athletic performance. E.g: bicarbonate buffering, blood doping, physical training, warming up etc. Such as making muscle bigger and stronger you need strength training and protein supplements.  Psychological: Any practice or treatment that enhances athletic performance through changes in the athlete’s mental state. e.g: Visualization, relaxation techniques, sports psychology session etc.  Sports psychologists meet with athletes to help them learn mental strategies for overcoming fears and to improve concentration. In Visualization; athlete develops a mental picture of him/her self performing what he or she is about to do physically.  Biomechanical: special equipment, devices or other “External” products that the athlete uses to enhance performance. E.g more aerodynamic body suits (for swimming or track athletes), oversized tennis rackets, clap skates, weight belts etc.  Pharmacological: any substance or compound classified as a drug or hormonal agent that is used to improve work output and/ or sport performance. E.g: Hormones (e.g growth hormones, erythropoietin, anabolic androgen steroids), caffeine, beta-blockers etc.   A product (other than tobacco) intended to supplement the diet and contains one or more of the following dietary ingredients. 1. Vitamins 2. Minerals 3. Herbs or other botanical 4. Amino acid 5. Dietary substance to supplement diet by increasing the total dietary intake. 6. Concentrate, metabolite, constituents, extracts etc.  Supplement use among athletes makes up a large percentage of total supplement scales. ✓ Because athletes are always looking for an edge over their competitions. ✓ For health, for improved strength & power, and to increase muscle gain ✓ Energy enhancers ✓ Weight loss ✓ No substitute for an appropriately planned training regimen & nutrition schedule ✓ Athletes need to be aware of the safety, efficacy, actions and laws regarding dietary supplements. ✓ Sports nutrition professionals shouldn’t advocate “supplements should not be taken”. ( it will lose the credibility with athlete) ✓ Instead should work with athlete to help them make informed decision about supplements use. 1. Does the product contains a banned substance? Ingredient list….. Up-to date information of banned substances. 2. Is there any scientific research that supports the reported claim? To determine its benefits Peer reviewed research literature ( Reviews by other athletes of using this supplement). 3. Is the supplement safe? The benefit to risk ratio must always be evaluated for any supplement. 4. How much does the supplement cost? Cost v/s proposed benefits (worth). Supplements are typically more expensive than the whole foods (4-5 benefits same then choose the least expensive one).  DSHEA: dietary supplement health and education act A legislative act passed in 1994 to help regulate the dietary supplement industry.  FTC: Federal Trade Commission Regulates the advertising of dietary supplements. Ensures truth in advertising on supplements labels, in print advertising and in commercials  IOC: International Olympic Committee  GMP: Good Manufacturing Practices for Pharmaceuticals. Establishes guidelines for personnel, facilitates design & cleanliness, equipment, testing, storage, production & process controls, yield, packaging and shipping of products.  USP: United State Pharmacopeia A non-profit organization that establishes and verifies standards for the quality, purity, manufacturing, practices and ingredients in supplement products.  WADA World Anti-Doping Agency & USADA United states Anti-Doping Agency To educate the athlete about doping, reinforce the idea of fair play and Sanction those who cheat.  The practice of enhancing the performance through the use of foreign substances or artificial means.  Dutch word “dop”, name of an alcoholic drink made from grape skins. Used by Zulu warriors to enhance their physical powers in battle. In 20th century, for drugging of race horses.  It risks the health of athletes.  A situation resulting from an athlete ingesting a dietary supplement that unknown to him or her can result in positive test for a banned substance.  One must know about the herbal substances that are related to or may be converted to a banned substance within the body.  DOUBLE DOPING; do 1st to increase performance and in 2nd take Binders  Ingredient was listed on the food label but athlete didn’t know it was in banned list  Names given are not recognized as being related to banned substances. The supplement manufacturer may not declare a banned substance in its ingredient list.  Added as a by-product of other ingredients or via contamination in production process.  NOTE: Inadvertent doping doesn’t exempt athletes from punishment and embarrassment.  Anabolic  Pro hormones  Hormone releasers  Fat reducers  Anti-catabolic  Vitamins and minerals  A substance that enhances the body’s ability to build tissue.  In sports: those that increases muscle mass by promoting protein synthesis.  Anabolic Steroids: are synthetic hormones that play a similar role to that of testosterone.  E.g: Protein powders: increases strength & aids in muscle growth and development. Vanadyl Sulfate: forces glucose, proteins and aminoacids into the muscles at a higher rate. This leads to faster and more complete bulking, while reducing the risk of fat gain.  Pro Hormone: A molecule or substance that can be readily converted to a biologically active hormone. E.g Androstenedione; the most well known of the pro hormones and requires only one enzymatic step to be converted to testosterone.  Hormone Releaser: A substance or substances that stimulate an increased quantity and/or frequency of release of hormones within the body. E.g Chonidine; increases growth hormone level in the body.   Some athletes consider fat as dead weight.  Supplements that decreases body fat could enhance performance by making the athlete lighter. E.g Caffeine: stimulate Central Nervous System, increases lipolysis, elevates Blood pressure, heart rate, causes lose bowels& gastric upset. Chromium (Cr.): enhances the action of insulin, increases muscle mass thus increases metabolic rate. It is a metallic element that people need very small quantities. USED BY:  Endurance Athletes  Athletes in appearance sports  The general Public &  Athletes participating in weight tiered sports.  MODE OF ACTION:  Reduces fat absorption  Increases body ability to mobilize more fat  Decreases Appetite  A nutritional compound that slows the breakdown process within the body (catabolism of proteins).  Tilting the metabolic balance towards increased tissue building (Anabolism). USED BY:  Olympic weight lifters  Power lifters  Body Builders  Throwing sports athletes  E.g: BCAA’s increases the availability of valine, leuicine & isoleucine for various functions, thereby sparing muscle tissue- appears to be safe.  Serve key role in body functions critical to sport performance.  If not deficient, supplementation beyond RDA has no effect.  Small dietary requirement usually met by a well- balanced diet.  To make sure, adequate intakes are met taking a good quality multivitamin/mineral as an “insurance policy”.  Mega dosing is neither warranted nor recommended.  E.g.: Leucine, spares muscles by increasing the availability of leucine which is used by various tissues for energy. 1. ENDURANCE ATHLETES : Commonly used supplements are those that enhances: o Energy o Muscular Endurance e.g Caffeine o Recovery between workouts o Fat Metabolism o Cardiorespiratory Capacity. E.g 1- Energy Bars: provides energy for prolonged endurance performance but should not be used as a meal replacement. 2- Energy Gel: quick supply of CHO during endurance exercises.  2- STRENGTH/POWER ATHLETES  Use supplements that:  Increases strength 1- Anabolic agents: increases muscle mass& strength ( leads to abnormal growth, liver & heart diseases, stroke & aggression etc) 2- Chromium: increases muscle mass, decreases fat mass, improves blood glucose and lipid levels. Sufficient amount can be use in daily diet.  Increases anaerobic metabolism  Increases muscle mass.  The list ranges highly effective but also posses severe side effects (e.g steroids) to minimally effective and relatively safe (e.g Chromium) 3- SPORTS TEAM ATHLETES  For physical or energy requirements of the position the athlete plays. EXAMPLE: 1. Baseball, Hockey, Football & Basket ball player: commonly reports using Creatine. Creatine Monohydrate: Increases power & strength. They are more likely to try hormone releasers, pro hormones and /or anabolic steroids. 1. Volleyball, Soccer & Field Hockey Athletes: Interested in maintaining or losing weight, keeping energy levels high. Thank you ☺