Nutrition for Athletes PDF

# Nutrition for athletes By Mohamed Samir Darwish, PhD Faculty of Agriculture Mansoura University ## What we will cover in this course? - Energy pathways. - Formula to estimate athletes calorie needs. - Macronutrients: carbohydrates, protein and fat. - Micronutrients: vitamins and minerals. - Pre...

# Nutrition for athletes By Mohamed Samir Darwish, PhD Faculty of Agriculture Mansoura University ## What we will cover in this course? - Energy pathways. - Formula to estimate athletes calorie needs. - Macronutrients: carbohydrates, protein and fat. - Micronutrients: vitamins and minerals. - Pre, during and post exercise meals. ## How nutritional needs differ? - Athletes will have different nutritional needs compared with the general-public. They may require more calories and macronutrients to maintain strength and energy to compete at their optimum level. - Athletes may also require more vitamins, minerals, and other nutrients for peak recovery and performance. - Moreover, they may need to consider meal timing and ensure adequate hydration. ## Why is diet so important for athletes? - Enables you to train longer and harder. - Delays onset of fatigue. - Maintains a healthy immune system. - Enhances performance. - Improves recovery. - Improves body composition. - Reduces potential of injury. - Helps with focus and concentration skills. ## Factors Affecting Your Fitness and Training Performance | Factors | Description | |---|---| | Training/Competition | Volume, intensity, duration, type of training/sport, degree of fatigue, recovery from previous training/competition | | Nutrition | Carbohydrate, protein and other nutrient intake, fluid and electrolyte balance | | Psychological Stress | Stress and anxiety from competition | | Lifestyle | Quality and amount of sleep, schedule, housing situation, leisure/social activities, relationship with team members, coach, friends and family, job or schooling situation | | Health | Illnesses, infection, injury, muscle soreness and damage | | Environment | Temperature, humidity, altitude | ## Nurtion Affecting Your Fitness and Training Performance - Amount. - Typing. - Timing of food intake. A great diet cannot make average athletes elite, but a poor diet can make an elite athlete average. ## 1 - Training/Competition ### Classification of Sports - **Competitive sports** - **Sports of life** ### Types of Sports - Archery - Badminton - Cricket - Bowling - Boxing - Curling - Tennis - Skateboarding - Surfing - Hockey - Figure skating - Yoga ### Types of swimming styles - Front Crawl - Breaststroke - Butterfly Stroke - Backstroke - Sidestroke ## Physiological change for athletes ### 1 - Heart rate How to calculate your maximum heart rate? $HR_{max} = 220 - AGE$ ### Exercise zones depending upon Maximum heart rate | Beats per Minute | Exercise Zones | |---|---| | 100% | VO2 Max (Maximum effort) | | 90% | Anaerobic (Hardcore training) | | 80% | Aerobic (Cardio training / Endurance) | | 70% | Weight control (Fitness / Fat burn) | | 60% | Moderate activity (Maintenance / Warm up)| | 50% | | ### 2 - VO2 Max VO2Max = max oxygen the body can utilize The body uses oxygen to burn fuel to produce energy – so more the oxygen your body can use, more the energy you can produce. Its like the "engine size" of the human body. Units: Ml/Kg/min(Milliliters of oxygen per Kg of body weight per minute) ### Average VO2 maxes | Category | VO2 max | |---|---| | Male 20-29, Average - Untrained | 35-40 ml/kg | | Female 20-29, Average - Untrained | 27-30 ml/kg | | Male Runner, Elite Trained | 85 ml/kg | | Female Runner, Elite - Trained | 77 ml/kg | ### What's VO2 Max? | Category | VO2 max | |---|---| | Heart Risk | 3 | | Health Risk | 21 | | Low Risk | 31 | | Active | 41 | | Athlete | 51 | | Pro | 61 | | Elite | 76 | **SPORTS BENCHMARKS** - Running: 69-95 - Running: 65-80 - Cycling: 58-74 - Swimming: 56-72 - Basketball: 54-70 ### 3- Types of Muscle Fiber - Slow Twitch (Type I): Used for muscle endurance type of activities. - Fast twitch (Type II): Used for muscle strength type of activities. - Intermediate: Mix between types I & II. - Each person is born with a percentage of each type of muscle fiber. ### Strength, Power and Endurance - **Muscular Strength:** - Ability to generate force against some resistance - **Muscular Endurance:** - Ability to perform repetitive muscular contractions against some resistance. - **Power:** - Ability to generate force quickly - Combination of strength & speed - Performance is limited without power. ### Power and Strength Have An Inverse Relationship with Endurance A diagram depicting the inverse relationship between power/strength and endurance. The left side has two sections, power and strength, and the right side has one section, endurance. This is repeated below. ### Muscular Adaptation Continuum | Training Type | Adaptation | |---|---| | Explosive-type training with maximal force (Low rep-range) | Neural and power-strength adaptation, Fast-twitch muscle fiber innervation | | Combination of training protocols (Moderate rep-range) | Strength-endurance adaptation, Both main muscle fiber types innervated | | Training over extended duration (High rep-range) | Metabolic and endurance adaptation, Slow-twitch muscle fiber innervation | ### The types of Muscular hypertrophy A diagram showing three overlapping circles representing the three types of muscular hypertrophy; increased neuromuscular efficiency, myofibrillar hypertrophy, and sarcoplasmic hypertrophy. Another diagram showing enlarged muscle fibers in more detail representing the three types of muscular hypertrophy; increased neuromuscular efficiency, myofibrillar hypertrophy, and sarcoplasmic hypertrophy, showing that the largest muscle fiber growth is in the myofibrillar hypertrophy circle. ### How Many sets & Reps | Category | Sets | Reps | Rest | |---|---|---|---| | Strength | 3-5 | 1-5 | 2-5 min | | Hypertrophy | 3-5 | 6-12 | 1-2 min | | Endurance | 2-3 | 12-20+ | 30-75 sec | ### Power and Strength Have An Inverse Relationship with Endurance All this means is, you can't have maximum strength/power and maximum endurance. Eventually, as you progress in your training, you’ll have to pick between the two. A diagram shows a group of runners and a group of sprinters. Both are wearing numbers. - This is the reason an elite marathon runner can't be an elite sprinter. ### Women and Strength training - Women have the same kind of muscles. - Women have 1/3 less muscle fibers. - Women do not produce as much testosterone. ### What Kinds of Muscle Fibers are there? A diagram shows a marathon runner and a sprinter with arrows pointing to each. - **Slow-Twitch Fibers:** - Endurance - O2 - Tired: lower - **Fast-Twitch Fibers:** - Power - Tired: higher