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Sport Nutrition

By
Dr Marianne Ragai
Clinical Nutrition Senior Specialist at 57357
Cancer Hospital

Sports Nutrition :
Sports nutrition is defined as Application of eating
strategies to promote good health and adaptation to
training , to recover quickly after exercise session
and to perform optimally during competition

The 3 Principles .١ 2. Your Sports 3. Healthy Eating

of Sports Nutrition Tips for
Nutrition Game Plan Athletes
• Stay hydrated
• Provide fuel for your
muscles
• Promote recovery after
exercise

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R3
R4

Why is
Nutrition
Important?
To meet your daily nutrient requirements
Maximize your training program
Help control body fat
Improve your recovery
Enhance your immune system
Give you a competitive advantage by
delivering optimal performance

ENERGY
REQUIREMENT

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R3 Raul-Maro; 09/10/2013

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Energy requirement
Vary according to the athlete:
Weight
Height
Age
Sex
• Vary according to the type of exercise :
Frequency
Intensity
duration

Energy requirement for

athlete
An athlete’s energy requirements are made
up of several components :
basal metabolic needs (such as the energy
required to support cellular maintenance,
temperature regulation and immune health)
Growth
physical activity

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Energy requirement for athlete

Usually, a well-
well-balanced diet should be sufficient
in energy in order to maintain the energy balance
in individuals with increased energy
requirements because of physical activity
Athletes should have 4-6 meals per day,
including nutrient dense food
Athletes have to eat specified amounts of food at
planned times during the day and not to wait for
hunger
Eliminate harmful weight-
weight-loss strategies and
practices

Calculating Energy Requirement

Basic EE + Extra E
Calculate BEE by Harris Benedict equation:
Male :66
:66..5+(13
+(13--8(W)+
(W)+5
5(H)
(H)--6.8(A)
Female :665
:665+
+9.6(W)+
(W)+1
1.8(H)
(H)--4.7(A)
Or
Male :BW X 24.
24.2 & Female :BW X 22
Then we multiply the basal energy by an activity
factor
• Basic EE X AF

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ACTIVITY FACTOR
Activity Female Male
Sedentary 1 .1 1 .1
(sitting or standing all day) e.g. lab/computer
work, typing, painting
Mild activity 1 .3 1 .3
(walking and some movement throughout
day) e.g. student, teacher, homemaker, child
care worker
Moderate 1 .5 1 .6
(job with heavy manual labor or vigorous
intensity exercise 5-6 x/wk. for one or more
hours)e.g. roofer,
carpenter, many athletes
Intense 2 .2 2 .4
(intense physical training for many
hours every day)e.g. professional or
collegiate athletes during their seasons

Then calculate the extra energy according to

activity:
• Minutes of training X sport factor (Kcal/min)
(Kcal/min)
Then add both together (basal energy + extra
energy for exercise )

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Requirements for Energy

Activity Physical

a: Values estimated for a 50-80 kg individual

b: Moderate levels of intense training use lower level of range, high-volume intense
training uses
upper level of range
c: Values estimated for a 50-100 kg individual
d: Depending on training periodisation, and the volume and intensity of training
e: Values estimated for a 60-80 kg athlete
f: Values estimated for a 100-150 kg athlete

MACRONUTRIENT
DISTRIBUTION

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GENERAL PRINCIPLES
OF SPORTS NUTRITION
Recommended balanced diet for average sports
person isH.
55 – 60%
60% Carbohydrates
25 – 30%
30% Fats
10 – 15%
15% Protein

Recommended balanced diet for more strenuous

athlete isH
70%
70% carbohydrates
15 – 20%
20% Fats
10 – 15%
15% Protein

Gm/kg BW
The field of sport nutrition has departed from
calculating macronutrients requirements as a
percentage of the total energy requirement to
instead focus on determining requirements
expressed as grams per kilogram (g/kg) body
weight (BW).
The g/kg BW requirement ensures that adequate
macronutrients are provided in respect of total
energy intake and that there is some flexibility
when it is necessary to individualise nutrition
plans according to specific training regimes.

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The Effect of Diet on Physical Endurance

Maximum
endurance time:

Fat and protein diet

57 min

Normal mixed diet

114 min

High-carbohydrate diet
167 min

Carbohydrate
Carbohydrate is the optimal fuel for exercise
Primary source for power & high intensity exercise
( more than 70 % vo2
vo2 max)
Prolonged and intermittent, intense training
depletes carbohydrate (glycogen) stores resulting
in poor performance and fatigue.
Consume carbohydrate with every meal.
Body has limited capacity to store CHO ( in
muscles and liver), so must be replenished
regularly

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Carbohydrate

Athlete can achieve suitable glycogen store

by :
Tapered exercise
Rest
Adequate CHO in diet

Carbohydrate
It is recommended that athletes
obtain a greater proportion of
energy in their diet from
carbohydrate
Athletes should ingest 6 to 12
gm/kg/day
Complex carbohydrate are
preferable
Carbohydrate requirement
depends on training load (
frequency, intensity and duration)

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Why Complex Carbohydrates?

Compared to ingesting simple carbohydrates,
ingesting complex carbohydrates:
Increases muscle glycogen stores better
Improves performance and delays fatigue
Causes less stomach upset and indigestion
Leads to lower blood sugar and insulin levels
Provides other beneficial nutrients
Fiber, vitamins and minerals

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Glycemic index of food

The glycemic index is a tool designed to rank CHO
containing foods according to the blood-
blood-glucose
response that is elicited after consumption of
these foods, relative to that of glucose or white
bread
High glycemic index CHO Low- moderate glycemic
index CHO
Quickly enter blood stream Slowly enter blood stream
Best to eat after exercise Desirable prior to exercise
Honey, sugar, potato to provide a sustained
source of CHO
Vegetable, apple, brown
bread

Glycemic Index
HIGH LOW
Glucose, honey White & whole meal
raisins pasta
Bananas, Beans & lentils
watermelon
Porridge, All Bran
Cornflakes, Coco
Pops Apples, oranges,
White rice peaches
Potato, sweet potato Yoghurt
white bread Brown bread
Chocolate

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Protein:
rotein:
Dietary protein requirements are elevated with
strength or endurance training
There are increased requirements in the case of
strength or resistance training because protein
supports :
Muscle protein synthesis
Reduces muscle protein breakdown
Repairs muscle damage
Food is the easiest, most effective, and least
costly way to meet protein needs
Exercise intensity and duration, gender and age
also influence protein requirements

Protein
If an athlete's diet contain too little CHO, protein
from the diet will be used to provide energy. This
is not desirable as protein should be available for
forming and repairing muscle tissue which is the
main function of protein
Because athletes generally eat more to meet their
energy requirements so, they are likely meet their
protein needs by choosing a balanced diet
Eating more protein than the body needs does not
increase the amount or the size of the muscles in
the body
Consume extra protein not needed by the body is
burned for energy or stored as fat

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Protein
Amount :
Type of activity
Non athletes
Endurance athletes
Strength and speed athletes
Maximum for adult athletes
Adolescent athletes
Gm/kg/day
0.8 – 1.2
It is recommended that these
1.2- 1.4 requirements are reached
through diet alone. Additional
1.4- 1.8
supplementation is not
1-2 necessary, especially when
the energy intake is optimal
Up to 2

Dietary protein intake should consist of high quality

protein. Protein quality can be measured by the Protein
Digestibility--Corrected Amino
Digestibility Amino--Acid Score (PDCAAS),
where a score of close or equal to 1 indicates protein of
high quality
Dietary protein sources with a similar score include, milk
(casein and whey), egg and meat products

• According to the IOC, protein intake above these

guidelines does not have any additional benefit and
can promote amino-
amino-acid catabolism and protein
oxidation
• High protein intake leads to:
Affect muscle ability to train and compete at peak
levels
Resulting in diuresis causing dehydration
High protein is usually associated with increase fat
which will be an obstacle in maintaining low fat diet
• High amino acids leads to :
Dehydration and calciuria
Kidney and liver stress
Substitution of other nutrients in the food

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Fat
Source of stored energy, burned mostly during
low-
low-level activity and when other sources are not
available
It is important to consume adequate amounts of
fat to ensure optimal health, maintenance of
energy balance,
balance, optimal intake of essential fatty
acids and fat-
fat-soluble vitamins
vitamins,, as well as to
replenish intramuscular triacylglycerol stores.
The amount of required fat depends largely on the
training status and goals of the athletes
Availability of CHO and aerobic condition are
essential for fat oxidation to produce energy

Fat
20 to 35%
35% of total calories should come from fat
High fat diet →low CHO diet which lead to
decrease endurance due to depletion of muscle
glycogen
Fat restriction less than 20%→fail
20%→fail to consume
adequate energy and nutrient (fat soluble
vitamins)
In general 0.5-1.5gm/kg/d is adequate
Less than 10%
10% of total calories should come from
saturated fats
Cholesterol intake should be less than 300 mg/day

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TIPS TO REDUCE FAT

Reduce the portion size: size: is a very practical way to
reduce fat and energy intake
foods:: Reduce butter, margarine, oil or
Add less fat to foods
spreads
Select lean cuts meat and Choose low fat dairy
products
Limit take-
take-away/snack foods
Choose low fat cooking methods: methods: grilling, roasting, broiling,
baking, steaming, or poaching
Substitute fruits and vegetables for fat containing snack foods

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HYDRATION

Hydration
Proper fluid intake before, during and after
training or competition is the simplest practice
to maximize performance
Yet, proper hydration is often overlooked or
ignored
Serious consequences on performance and
health result from improper fluid intake,
especially when exercising in warm
environments

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Fluid and electrolyte recommendations

for physical activity
Before exercise :
Pre-hydration should be initiated several
Pre-
hours before exercise to ensure fluid
absorption and normal urine output
Beverages and sodium containing salted
snacks can increase the sensation of thirst
and retain fluids

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Fluid and electrolyte recommendations

for physical activity
During exercise :
Fluid programs should be customized for each
individual based on body weight measurements
before and after exercise
Athletes should aim to prevent more than 2% body
weight loss during exercise
Fluid should contain carbohydrate and
electrolytes to maintain fluid balance and exercise
performance
Sports drink is the best choice

Sport drinks
Sports drinks are
beverages whose stated
purpose is to help
athletes replace water,
electrolytes and energy
during training or
competition
Sports drinks can be split
into three major types

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Fluid and electrolyte recommendations

for physical activity
After exercise :
Normal meals and beverages will induce eu eu--
hydration
If more rapid recovery is required 1.5 liter of
fluid per kg body weight loss during exercise
should be ingested
Beverages and snacks should contain sodium
to help with rapid recovery, stimulation of
thirst and fluid retention

Fluid replacement beverages,

tea, iced tea, coffee, cola,
caffeinated water and some of
the new caffeine containing
energy drinks are poor choices
because of their diuretic effect
and variable carbohydrate
content
The best for recovery drink is low
fat dairy product as it rich in
carbohydrate and branched
chain amino acid

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Vitamins and minerals

Vitamins and minerals

In small amount, vitamins function as catalysts
which are substances that increase the speed of a
reaction without being used up by the reaction
The fact that vitamins are not used up explains
why they are needed only in small amounts
However, nutrient supplements do not enhance
the performance of well-
well-nourished athletes, who
take recommended energy from nutrient dense
diet that meet his RDA

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Vitamin and Mineral

Supplements Are Not Needed
The American College of Sports Medicine, have stated:
• In general, no vitamin and mineral supplements
should be required if an athlete is consuming
adequate energy from a variety of foods
• If an athlete is dieting, eliminating foods or food
groups, is sick or recovering from injury, or has a
specific micronutrient deficiency, a
multivitamin/mineral supplement may be appropriate.
• No single nutrient supplements should be used
Nieman DC. Exercise Testing and
without a specific medical or nutritional reason (e.g.,
Prescription: A Health-Related
Approach. 6/e.

iron supplements to reverse iron deficiency anemia).

Copyright ©2007 McGraw-Hill
Higher Education. All rights reserved.

Meal planning

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Meal planning
Fill the ¾ of your dish with
diet rich in carbohydrates,
carbohydrates,
such as vegetables, fruit,
grains and breads
Fill the other quarter with
food rich in protein low in fat
such as low fat fish, low-
low-fat
chicken breast,
breast, low-
low-fat lean
red meat, legumes and low fat
dairy products

Pre--exercise meal
Pre
Importance :
Provide adequate fuel supplies primarily
carbohydrate in the blood and muscles
Provide adequate amount of water
Help to avoid sensations of hunger or
fatigue
Allow the stomach to be relatively empty at
the start of competition
Help to prevent or minimize gastrointestinal
stress

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Pre--exercise meal
Pre
Preparation :
Provide athlete with foods he/she likes
Choose foods high in carbohydrate, moderate in
protein and low in fat providing for easy digestibility
Avoid simple sugars and high glycemic index food
to avoid high insulin release causing hypoglycemia
Avoid gas forming food (beans, onions and cabbage
family
Avoid spicy and bulk food
Avoid foods and drinks that contain caffeine.
Caffeine stimulates the body to increase urine
output, which can contribute to dehydration
problems, and a full bladder can be very
uncomfortable

Pre--exercise meal
Pre
Varies from person to person
Varies from sport to sport
Each athlete has to learn through trial and
error
Tried and true favorites
Physiologically comfortable
Psychologically pleasing

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Pre--exercise meal
Pre
Timing :
Large meal :4
:4-6 hours→ 500
500--600 calories
High in carbohydrate
Moderate in protein
Low in fat
Low glycemic index CHO
Plenty of fluids
Lighter meal :2
:2-3 hours→ 200
200--300 calories
Semi--liquid meal
Semi
Minimal protein
Snack :1
:1-2 hours→ small liquid snack with no
sweets or simple sugars (sport drink or fluid
replacement drink)

Pre--exercise meal
Pre
Advantages of liquid meals over
solid meals for pre-
pre-competition
nutrition:
Well balanced in nutritional value
High carbohydrate content
No bulk, easily digested
Practical
Can be taken closer to the
competition

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CHO in pre-
pre-exercise meal
Aim :
Less hunger before and during exercise
Maintains optimum glycogen stores which
is usually depleted with high intensity or
long duration exercise
Delay fatigue and help to increase
performance during exercise session

CHO in pre-
pre-exercise meal
Recommendations :
Emphasize complex CHO
1 to 4 gm /kg
/kg about 1 to 4 hours prior to the
events usually low glycemic index
Consume less closure to the event
Early morning training before eating or
drinking lead to decrease liver glycogen and
impair performance especially in endurance
training

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Protein before exercise

Protein is not given directly before
exercise because it delay gastric
emptying and slow digestion
Can be given in the pre-
pre-exercise meal
3-4 hours before exercise
The ISSN recommends that protein
should be included with CHO in the
pre--event meal
pre
This can be achieved by including
0.15
15--0.25 g/kg BW protein with the
recommended 1-2 g/kg BW
carbohydrates in the pre-
pre-event meal 3-
4 hours before training or competition

During exercise
For a training session that lasts less than one
hour, water is sufficient
When exercising for more than one hour, consider
a sports drink
This will help replenish some of the lost
carbohydrate burned for energy as well as
electrolytes (notably sodium) lost in sweat
Commercially sold sports drinks (gatorade
(gatorade,,
powerade)) are concentrated 4-6%
powerade
You can make your own sports drink by mixing
fruit with water and adding a pinch of salt

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Recovery
RECOVERY
Workouts and Recovery involves
competitions deplete reloading carbohydrate
your glycogen stores fuel stores, repairing and
building new muscle
Muscle tissue gets tissue, and rehydrating
damaged as you train
Recovery doesn’t start
and compete, and
after exercise until you
requires repair
provide your body the
Your muscles also are components it needs:
being stimulated to Carbohydrates
adapt to your training
workload Protein
Fluids and sodium

Role of insulin in replenish

stores
Depending on the extent of depletion, it can
take as long as 24 hours to fully replenish
glycogen stores, but the first 2 hours post
workout are the most critical
Given the right fuel, glycogen synthesis
during this time can occur as much as 2-3
time faster than normal
This due to increased sensitivity of muscles
cells to insulin which rises in response to an
increase in blood sugar (after eating CHO)

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It is the insulin’s job to remove glucose from

the blood and store it, preferably as
glycogen
At most times during the day, there is a limit
to the amount of glycogen that can be
stored at one time, and once that limit has
been reached, the remaining blood sugar
may be stored as fat
The exception to his storage limitation is the
two hours immediately following a tough
workout

The general idea is to take advantage of the

body’s natural post-
post-exercise sensitivity to
insulin by providing it with food that will
Raise insulin levels
Put glucose in blood stream quickly
Enhance the conversion of glucose to
glycogen
Increased blood flow to the muscle
Enzymes that produce glycogen are most active

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Post exercise meal

After exercise, the ACSM recommends that
the primary goals of recovery should be to
provide sufficient fluid, electrolytes, energy
and carbohydrates to replace muscle
glycogen stores and facilitate recovery. The
addition of proteins can provide amino
acids for the maintenance and repair of
muscle protein
The rate of glycogen re-
re-synthesis is more
rapid in the first 2 hour following exercise

Post exercise meal

Description :
CHO: 1-1.5 gm /kg mostly high glycemic index
which allows for greater glycogen synthesis
Ptn : the ¼ grams of CHO (3
(3-4 :1) rich in branched
chain amino acids
Fluids and sodium for rehydration
Timing :
As soon as possible after training or competing
(within 30–
30–45 minutes
minutes))
And then again after 2 hours

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CHO after exercise

Aim
Aim::
To replace muscle glycogen stores
To prevent gradual depletion of muscle
glycogen stores over time caused by
repetitive daily bouts of heavy exercise
Important especially in those who trained
more than once per day
To decrease muscle breakdown
Trained muscle store more glycogen than
untrained one

Protein after exercise

The ISSN recommendation for recovery is to add
protein to carbohydrates at a carbohydrate to
protein ratio of 3-4:1, or by around 0.2-0.5 g/kg BW
protein
There is consensus from the ACSM, ISSN and IOC
on the beneficial effect of the ingestion of around 20
g high biological values protein with carbohydrates
within 30 minutes post exercise. This recovery
strategy can be achieved through dietary sources
Additional supplementation is not warranted
Of the best choices of protein in this meal is low-
low-fat
dairy products because milk is very rich in branched
chain amino acids

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PRACTICAL NOTES

Example
Meal timing :
Swimming practice or running at 8 AM :
• The night before : large dinner high in
carbohydrate, moderate in protein, low in fat with
plenty of fluids
• At 6 AM : small semisolid meal (200
(200-- 300 kcal) high
in carbohydrate with low glycemic index
• At 7 AM : liquid meal rich in CHO low glycemic
index with no added sugar , no protein nor fat
(sport drink or water)
• If you want a larger meal you have to wake up at 4
AM

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Example
Meal timing :
Cycling practice or basketball match at 10 AM :
• At 6 AM : large breakfast high in carbohydrate,
moderate in protein, low in fat with plenty of fluids
• At 8 AM: small semisolid meal (200
(200-- 300 kcal) high
in carbohydrate with low glycemic index
• At 9 AM : liquid meal rich in CHO low glycemic
index with no added sugar , no protein nor fat
(sport drink or water)

Example
Meal timing :
Football match at 8 PM :
• Breakfast : large meal
• At 4 PM : large lunch high in carbohydrate,
moderate in protein, low in fat with plenty of fluids
• At 6 PM: small semisolid meal (200
(200-- 300 kcal) high
in carbohydrate with low glycemic index
• At 7 PM : liquid meal rich in CHO low glycemic
index with no added sugar , no protein nor fat
(sport drink or water)

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‫ر‬mi Q|_RT ٢ ‫س و‬m\Rs ‫ورن‬m ‫ق‬Z‫ ط‬fT ‫م‬i‫زوع ا[د‬cT ‫ن‬Z[ ‫وب‬m
vw•‫و‬m‫[^و‬YZ ‫ن‬Z[ ‫وب‬m fT ‫ن‬sYT Q_‫ط‬e
v\Rx f‫|ط‬T ‫ر‬mi ‫\رة‬Zm Q|R_T v\Rx ‫م‬i‫زوع ا[د‬cT ‫ن‬ZRZ ‫ق ارز‬Z‫ط‬
Y‡cYT ‫وز او‬T
ƒZ‫ر‬TZ ‫ت‬i‫و‬w ‫ و‬vg\Z ‫ض‬Y\Z ‫ر\ش و‬e QcZ‡Z ‫\ض‬Z‫ت ا‬i‫و‬w ٢

Thank
You

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