yNutrition in Exercise and sports

Fitness - refers to the characteristics that enable the body to perform physical activity.
Regular exercise - is important to one’s physical, mental and emotional health. Exercising
conditions the body for greater stamina, increases energy output for weight reduction,
maintains normal serum cholesterol and blood glucose levels and relieves stress.

13 Benefits of regular and adequate physical activities

1. Help maintain optimal body composition
2. Increase muscle ratio of the body’s muscles to fat is greater
3. Improve the possibility of weight loss when that is necessary
4. Increase the efficiency of muscle fibers to produce energy
5. Increase the efficiency of hormones (insulin, lipoprotein, lipase, epinephrine) to
regulate energy metabolism,..
6. Decrease the production of lactic acid, which interferes with energy production
7. Strengthen the heart, lungs and circulatory system
8. Increases the flow of oxygen to the heart and brain
9. Strengthen the bones because the muscles that support the bones are developed.
10. Increase levels of HDL over LDL and decrease levels of some triglycerides
11. Raise rates of based metabolism
12. Help control appetite
13. Increase brain power and concentration

Sports nutrition - is defined as the study and practice of nutrition and diet as it relates to
athletic performance
- Is concerned with the type and quantity of fluid and food by an athlete, and deals with
nutrients, supplements and organic substances.

Guidance Regarding Exercising and Sports Activities

1. All teenageers and young adults should be encouraged to exercise in ways best
suited to their lives. The exercised body is more likely to remain healthy htan one that
remains sedentary, because historically the human required great energy exchange
to obtain food, protect itself and to survive the elements.
2. Each teenager and young adult should participate in activities that maintain the
elements of fitness, body compositions, cardio-respiratory functions, and muscular
strength endurance, and flexibility. Raising the heart rate to at least 50% but no more
than 75% of maximum for 15 mins. With 5 minutes warm-up and cool down, at least
3 days a week will maintain cardio-respiratoyr fitness.
3. The maximum heart rate of adolescents has been shown to be about 200. This
number can be used until age 20 when the usual calculation for adults (subtracting
the age from 330 to derive the maximum heart rate) can begin.
4. Stressful exercise is unnecessary and undesirable. Continuous gradual improvement
and maintenance are effective. A few well-flexibility and endurance.
5. Adolescents who participate in sports as well as those who do not should develop
personal programs to assure fitness is maintained between seasonal participation in
organized programs.

Nutrient Needs of Athletes

Adolescent athletes require specific nutritional support, primarily to maintain normal growth
and physiologic malnutrition in spite of the physical stress. Energy is the basic factor

Carbohydrates - are important during prolonged or sustained exercise to maintain blood

glucose levels and to replace muscle glycogen.

Macronutrient Training Day meal Pre=competition and Post-competition or

Tournament Meal Recovery meal

Carbohydrate 60-65% 65-70% 75%

Protein 10-20% 10-15% 10%

Fat 20% 20% 15%

Carbohydrate loading - is the process of changing the type of foods eaten adn adjusting the
amount of training to increase glycogen stores in the muscles. This principle started in 1939
when scientists observed that athletes consuming a high carbohydrate diet for three days
could perform heavy work twice as much as those fed a high fat diet for the same three
days.

Carbohydrate is the most efficient fuel for athletic performance especially intense aerobic
and anaerobic activity. The energy from carbohydrate sources can be released within
exercising muscle up to 2x faster than can energy from fat. Carbohydrate is the preferred
fuel for the working muscles

There is only a limited store of carbohydrate in the body as glycogen (liver and muscles )
and it should be replaced after exercising. Low intake of carbohydrate affects mental health
during competition and training and concentration.

Fat - 20-30% of total energy needs

Protein - excessive protein before a competitive game is discouraged to reduce frequent
urination and kidney load for urinary excretion. The key to protein’s successful role is the
athlete’s diet is moderate.

Adverse Effect of Too much Protein

- contrary to popular belief, too much protein is deleterious to athletes because of the
following reasons:
1. Negative effects on kidney and liver
2. Proteins does not give instant energy
3. Reroutes blood supply from brain, liver and muscle into digesting heavy protein in the
stomach.
4. Metabolism of protein requires more water.
5. Too much protein leads to elevated calcium excretion in athletes.

Vitamins and Minerals

Fluid - because exercises and sports activities produce heat, which must be eliminated from
the body quickly to maintain body temperature, adequate fluid intakes must be furnished.
Hydration Guidelines for Athletes
Before Exercise: drink 4-8oz, 1-2hours before exercise
During Exercise: drink at least 4-5oz every 10-15 minutes
After Exercise: drink at 16oz for every pound of weight lost

Ergogenic aids - are substances or devises that enhances energy production, use on
recovery and provide athletes with a competitive advantage

Use of Nutritional Supplements and Ergogenic Aids

The pressure to win contributes to athletes’ search for a competitive edge. Many recreational
and elite athletes use supplements and ergogenic aids with the expectation of improved
performance. Nutrition supplements and ergogenic aids include products that:
a. Provide calorie (liquid supplements and energy)
b. Provide vitamins and minerals (multivitamins supplements)
c. Contribute to performance during exercise and enhance recovery after exercise
(sports drinks and carbohydrate supplements)
d. Are believed to stimulate and maintain muscle growth (purified amino acids)
e. Contain micronutrients, herbal nad or cellular components that are promoted as
ergogenic aids to enhance performance (caffeine, chromium picolinate, creative and
pyruvate)

Most nutrient supplements are unnecessary for athletes who select a variety of foods and
meet energy needs. Protein in food is just as effective as supplemental protein for muscle
building. Creatine is an effective supplement for muscle building for well-trained athletes to
increase exercise performance and strength in concordance with their dietary regimen but
little evidence for other products. Leucine may be the most important amino acids for
stimulation of muscle protein synthesis and is an important signaling compound in muscle.

New studies found that milk, especially skin milk and chocolate milk maybe the new sports
drink as milk leads to protein synthesis which boosts net muscle protein balance.
Compared to plain water and sports drink, chocolate milk is effective at replacing fluids lost
as sweat and maintaining normal body fluid levels

Nutrition Guidelines for Athletes

1. Maintain healthy body weight at all times
2. Eat a variety of foods
3. Liberalize carbohydrates. Be moderate in protein. Be controlled in total fats.
4. Eat more fruits and vegetabl\es for adequate fiber
5. Avoid excessive sugar and abusive salt intake.
6. Minimize alcohol or caffeine
7. Drink lots of water before, during and after games or competitions.
8. Mind your iron and calcium stores. Iron is important for healthy blood volume and
efficient oxygen uptake. Calcium is required for integrity of skeletal structure.
9. Practice good eating habits
10. Eat the pyramid food way
11. Use vitamins and mineral supplementation only as needed and under physician care
or advice.
12. Get ample rest and sleep
13. Avoid alcoholic drinks