Sports

Nutrition
Autumn 2015

Sports nutrition
Aim:

Acquire knowledge about and an

understanding of the connection between
nutrition and physical activity

Content:

Water balance
Energy and nutrients in relation to optimal
exercise
Energy depletion during exercise
Dietary supplements

Before we
start

Sports nutrition
Practical approach with foundation in the
scientific evidence and biochemistry and
physiology
Argumentation from the evidence
What is expected from us
how can we help the athlete?
Frequently asked questions and problems

Aim of the optimal diet

Health

Performance

Recovery

Dietary Counseling of athletes

Food

for thought:

Great diversity among athletes

Evident in personality trades that is the
foundation for their success in a given
sports:
Aesthetic

disciplines
Martial arts
Team sports (w/w.o. contact)
Quantifiable disciplines
Etc.

 Careful

not to take knowledge and/or

interest in nutrition for granted

Several

factors are determining optimal

performance not all are related to
nutrition and physical fitness

Great complexity
Dietary counseling of athletes is situated in
a field of great complexity:

The Athlete
Team
Coach
Organization
Family
Media
Etc.

A world of comprimices

Often its not possible to follow the

recommendations the perfect plan is the
plan that work!

Several daily trainings sessions

Travel days
Participation in social/media/sponsor activities
Lack of interest, knowledge and/or energy to
cook/shop
economy

Ethical dilemas
Health

is not always of greatest

importance to the athlete/team/coach/
organization

The ethical challenges of accepting the

whishes of the athlete
Weight

regulation
Supplements (drugs?) grey area
Training volume and type

Agenda for
today

Themes for today

Metabolism

repetition
From what sources do we get the energy
when we exercise
How much energy do we need to be
physical active
Demands of the athletic diet
Fluid

Before/during/after
Special environment

Interaction of the three energy

system
Carbohydrates

Carbohydrates
And Lipids
(protein)

Interaction of the three energy

system

Utilization of nutrients during

training
The higher intensity the
higher a part of the energy
expenditure is from CHO
90 sec. sprint
Walk (25% of VO2max):

Energy requirements during

exercise
During

exercise energy expenditure may

(briefly) increase up to 20 times the resting
level.
Most sports activities lasting more than a
few minutes require 5-15 times REE
However on a daily basis the energy
expenditure is rarely much above 2 times
the resting level even in athletes who
train several hours every day.

Reference value of energy

Metabolic Equivalent Turnover

(MET)

A term to express how much BMR (kJ/hour) increases

due to a
specific exercise bout (fx running 10 km/h for 60 min)
The metabolic cost is expressed as metabolic
equivalents
(METs)
PAL can be calculated as the daily weighted
average MET value
Metabolic equivalent value
Intensity of the activity
1 MET EE when sitting quietly ~ 3,5 mL O2/kg/min =
1 kcal/kg/h

PAL

Examples of daily EE using MET

Demands of
the diet
What does an athlete require
from the diet
- Compared to the normal
population

Energy stores
Muscle

Only available for the muscle cells in which

it is stored

Liver

glycogen (400 g)

glycogen (100 g)

Becomes available to all tissues when

broken down and transported to blood as
glucose

Blood

glucose (20g)
Body fat (several kg)

Becomes available to all tissues when

broken down to FFA and transported to
blood. Transport and oxidation rates for FFA
may be limiting

Demands of the diet

Sufficient

energy (fat and CHO)

Cover the need of CHO
Cover the need of proteins (quality)
Cover the need of vitamins and minerals
Sufficient fluid
Palatability

volume convenience

Energy distribution E% and

g/kg/day
Normally
Carbohydrates
Fat
Protein
Athletic
Carbohydrates
Fat
Protein

E%
50-55
<30
15

g/kg/day
----0,8

3-12
--- (rest)
1,2-1,8 (2-2,5)

Sports
nutrition
Fluid balance
Before/during/after exercise

Hyperthermi reduces
performance

Lower O2 uptake

Lower Vo2max

Rise in core temperature

metabolical
disturbances
Faster accumulation of
lactate
Research: unknown why
hyperthermi reduces the
performance certain
that exhaustion
happens at high core
temperature

The effect of a fluid deficit on

performance

Thirst
Bad

indicator!?
The body is not very
fast at equalizing a fluid
deficit
0.033xkg = L/day (+ loss
during exercise)
Check the color of the
urine
Remember toilet size!!

Recommendations on fluid
intake during activity

Drink 400-600 mL water 2 hours before training

Drink 300-450 mL in the 15-20 minutes before
training
150-300ml every 15min (tolerance varies)

Individualize plan practice!!!

Temperature (15-20), taste flavored

CHO addition (4-8 %) promotes the rate of gastric

emptying
Above 8 % inhibit the rate of gastric emptying

Above 10 % (soft drink): net movement into the

intestinal lumen because of high osmolality -> may
cause dehydration and diarrhea
ACSM, Position stand Exercise and fluid
replacement, 1996

Sports drink is an advantage:

More than 60 min hard exercise. Drink 1,5 - 2
dl per 15 min
From the beginning, if the CHO depots in the
body does not seem sufficient
When you exercise several times during a day
Content of CHO and Sodium:
4-8 % CHO (4 - 8 g per 100 ml)
50-70 mg Na pr 100 ml (1250-1750mg
NaCl/1000ml)

Electrolytes - Sodium
Loss

through sweat
Na can stimulate the uptake of sugar and
water in the intestine and thereby helps to
maintain ECF
Sweating for > 4-5 hours potential
Hyponatriemia (aware of the slow runner)

Electrolytes - Sodium
Soft

drink:
10 mg/100 mL ~ 4 mmol/L
Sports drinks:
10-30 mmol/L
Chocolate milk: 48 mg/100 mL ~ 21mol/L
Taste

Practical design your own

drink
Content of CHO and
Sodium:
4-8 % CHO (4 - 8 g
per 100 ml)
50-70 mg Na pr 100
ml (1250-1750mg
NaCl/1000ml)

By

adhering to
guidelines try
making your own
sports "drink
Chose one of the
group members
and make one liter
of the secret elixir

Post exercise Rehydration

Practical issues
Replacement of fluid:
Temperature
Palatability
Replacement of
Electrolytes
Key role in fluid
retention decrease
urine production

Test for fluid loss

150% of fluid/weight loss
Make a replacement
strategy

CHO
Electrolytes

30% as an immediate primer

Interspace the rest in equal
portions every 15-30 min for 3h

50mmol/l Na(2-2,5g NaCl/l)

?

No Caffeine and alcohol

Recommendations

The hot environment

External

temperature

Weather
Indoor/outdoor
Airflow/ventilation
Lighting
Uniform

Exercise in hot environments

CHO metabolism is augmented in the heat

Lipid metabolism is decreased during exercise
in a hot environment
Performance is more impaired by the
heat/fluid balance than CHO availability
CHO concentration of 4-8% does not impair
fluid absorption, should therefor be included
To ensure fluid retention Na should be
included in the ingested fluid replace Na
loss
Increased intake might be needed

Special considerations
Glycerol

1-1,5g/kg + 25-35ml/kg before activity

BCAA

Antioxidants

Student assignment
Case 1

Describe the characteristics of

the fluid balance for a male
Basketball player (85kg) during
a Summer practice
How will his current fluid intake
affect his performance
The team are to play a
weekend tournament
consisting of three games on
Saturday and two games plus
a potential third game on
Sunday:

You are to make a fluid strategy

for the team to follow during the
tournament
Consider how you will either
communicate or otherwise
effectuate the strategy

Case 2

Describe the characteristics of

the fluid balance for a male
tennis player (74kg)during the
summer practice
How will his current fluid intake
affect his performance
His will be playing a weekend
tournament consisting of two
games on Saturday and one
games plus a potential second
game on Sunday:

You are to make a fluid strategy

for him to follow during the
tournament
Consider how you will either
communicate or otherwise
effectuate the strategy