Course: “Personal Trainer” – Module 7 – Sports Nutrition

INTRODUCTION:

Nutrient is any substance whose elimination or suppression in the diet causes, over a more or less prolonged
period of time, a deficiency disease, while food is any substance that, once incorporated into the body, fulfills
a nutritional function and contributes to the formation of tissues, ensures the reproduction process and
guarantees energy production.

The ingestion of food constitutes the process that provides raw material for obtaining metabolic energy that
can be used to sustain vital activity and the expenses that take place in the physiological economy of the
individual, but to obtain this energy from its natural receptacles and transform it. to a usable form, a period
of digestion occurs, which leads to the energy released being fixed in stable macroergic compounds, generally
ATP, which remains available for the most dissimilar functions that require it.

An adequate supply of a whole food supplement not only helps to maintain high energy reserves, but also
prevents the permanence of toxins in the body and facilitates evacuation.

Nutrition , according to Professor Grande Covian, is defined as: " The set of processes through which
our body uses, transforms and incorporates into its structures, a series of chemically defined substances that
it receives from the outside as part of food, and eliminates their transformation products".

In short, nutrition is the process by which the body uses food. Nutrition aims to address the three
fundamental premises of metabolism:

a. Maintain health and life

b. Achieve individual growth.
c. Allow playback.

To achieve these ends, the chemical reactions of an organism occur in two vital directions:

a. Capture, storage and use of energy that comes from outside

b. Formation of the very structures that constitute the organism.

From the physiological point of view, nutrition includes "all those physiological processes or mechanisms
aimed at obtaining energetic or structural compounds necessary to rebuild the organism or to maintain
its optimal functional state", that is, contributing to systemic homeostasis.

Food fulfills three main functions:

a. Plastic, to form matter and allow structural growth, fulfilled fundamentally by proteins,
b. Fuel, whose function falls on carbohydrates, and fats in some cases.
c. Regulatory, fulfilled by vitamins and minerals, which activate and catalyze the different processes
enzymatic.

Thus, the absorbed nutrients are used by the body mainly, some to obtain energy (carbohydrates and fats),
constituting the energy metabolism and others are mainly used for the construction of tissues and organs
(proteins), constituting the regenerative metabolism. or constructive. Food, the form and way of obtaining
food and incorporating it into the body, is essential for the maintenance of life. In fact, no human being can
live without supplying the nutrients that provide an adequate source of energy that the organism will use to
start the cells as the elemental machinery of vital processes. The primary dietary need is to provide oxidative
substrates to meet energy requirements. Otherwise, the metabolism becomes progressively catabolic and

Page 1
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
destructive, reducing anabolism to a minimum, which affects growth. Likewise, the foods ingested provide the
body with a source of tissue repair and construction. They are regulatory and essential elements for highly
complex processes, such as the synthesis of proteins, nucleic acids, hormones, and enzymes, among others.
The body energy demands are:

• Cell growth and renewal.

• Maintain body temperature
• muscle work
• Active transport of ions and molecules

Foods contain potential chemical energy between the bonds of the constituent molecules, which when
released and transformed make possible:

• Mechanical variations such as muscle contraction,

• Electrical activity, such as the generation and transmission of nerve impulses.
• Different types of substance transport, such as secretion processes, reabsorption and
filtration.
• Act chemically, as occurs in cases of formation of new molecular bonds during the biosynthesis of
complex organic compounds

Food as it is ingested could not concretely resolve these needs. For this reason, the Digestive System is
responsible for transforming them into simple substances that can be assimilated by the body, thanks to
which they are transformed into simple blocks or units that immediately pass into the blood and/or lymphatic
stream and from there to all the cells of the body. where they will be used rationally. In fact, food does not all
cover the same needs. Some collaborate as a source of energy, such as carbohydrates and lipids, proteins act
as repairers and builders, and minerals and vitamins play a regulatory and protective role. From another point
of view, the nutrients we ingest, according to the quantity required, can be divided into macro and
micronutrients. Macronutrients make up the majority of the diet and are carbohydrates, fats and proteins. As
sources of energy, none of them are essential in themselves for the body, but they are essential for the
products that result from their transformation during digestion. However, vitamins and minerals
(micronutrient elements) are organic compounds that do not produce energy, are part of food and are
essential for health.

Diet, as well as any other parameter of metabolic support, has its rules and regulations in well-founded
guidelines that lead to a disciplinary regime called DIET. From a dietary-nutritional point of view, this must be
characterized by being: sufficient and, above all, balanced. A diet is sufficient when it provides the amount of
food necessary to cover the body's energy and plastic needs. Foods that are assimilated must replace the
energy losses experienced daily so that body weight is maintained within adequate limits.

For a diet to be complete, it must be made up of foods that contain all the nutrients that the individual needs
to consume daily, that is, it must include foods from the three basic groups.

The diet is balanced when it maintains a certain proportion between the energy provided by the nutrients that
the individual incorporates and the energy expenditure that the individual has in 24 hours. Currently, the
most accepted norm is the one that considers a percentage caloric distribution of: 15-18% protein intake, 22-
25% lipids and 60% carbohydrates or carbohydrates. We catalog a balanced diet as one that, being

Page 2
 Course: “Personal Trainer” – Module 7 – Sports Nutrition consumed daily
provides qualitatively and quantitatively the calories and nutrients necessary for the normal functioning of the
human organism.

Energy reserve in the body:

The carbohydrate reserves in the body are:

1. muscle glycogen
2. liver glycogen
3. Glycemia (blood glucose).

The fat reserves in the body are:

1. Free fatty acids from adipose tissue.

2. intramuscular triglycerides
3. Plasma lipoprotein triglycerides.
4. Dietary fatty acids.

The protein reserves in the body are :

1. intracellular pool
2. Dietary proteins
3. Structural proteins (contractile myofibrils)

General metabolism, a set of enzymatically coupled biochemical reactions that occur inside the cell in which
substances are degraded or synthesized, is differentiated into two phases: anabolism and catabolism.
Anabolism is the constructive process through which specific substances specific to the body are produced
from the simple nutrients absorbed. Catabolism is the destructive process and involves the elimination of the
body's own substances or nutrients absorbed from intermediate metabolism. Catabolism and anabolism take
place in cells concurrently and are closely related through intermediary metabolism, which is defined as the
set of chemical stages that, from energy substrates (which are degraded), build more complex materials
again.

In recent years, the role of nutrition in the preparation of athletes has received well-deserved recognition.
Research programs have been directed to the study of the effects that specific nutrients produce on sports
performance, as well as to the study of the effect of regular and intense training on the metabolism,
hormonal regulation and nutritional status of the athlete.

NUTRITION AND SPORTS:

Sports nutrition should be seen as the branch of human nutrition that deals with the nutrition of people who
train regularly, considering this as an essential part of the recovery process, and with the aim of preserving
the state of health, increasing specific performance, allowing the development of muscle mass and the
adequate formation of energy reserves (adenosine triphosphate, phosphocreatine, glycogen, triglycerides and
amino acids).

Nutrition, in the field of sport, must be focused from an energetic point of view, since it is necessary to
provide the means so that sports performance in competition is as high as possible, with a few being the
most gifted and dedicated. , those who will make sport and performance

Page 3
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
ment a fundamental part of a few years of his life. For the rest (the majority), sport will constitute a relaxing
recreation against the stresses of daily life and a means to keep the body in good shape and obtain a higher
degree of physical health, to which a good diet essentially contributes, and in which the important thing is to
value their excess (weight control and fat percentage) more than their deficiencies.

Good nutrition alone is not enough to become a champion. However, inadequate nutrition can interfere with an
athlete's good performance, exchanging a possible victory for an unacceptable defeat. Knowing the use that
our body gives to macronutrients in the performance of sporting activity has a cardinal impact on this.

One of the considerations to take into account is the use of fats, which is slower, requires more O2 (oxygen)
compared to carbohydrates and provides more ATP than carbohydrates. Furthermore, lactate inhibits the
mobilization of FA from adipose tissue. Although proteins do not have an energetic function, under certain
conditions the contribution of ATP from some amino acids can become significant. Regarding this topic, there
is evidence from several studies:

Essen compared intermittent work with continuous 60-minute work and discovered that in intermittent work,
less glycogen and more lipids were used.

Symons and Jabobs evaluated that high-intensity, short-duration exercise is not affected by low muscle
glycogen concentrations.

Le Blanc concluded in one of his studies that the DID (digestion-induced thermogenesis) of HC is lower in
trained subjects, which would cause a saving effect on the use of glucose.

The factors that influence fuel use depend on:

1. Intensity and duration of the test

2. Type of exercise: continuous or intermittent.
3. Degree of training.
4. Food Plan.

1. Intensity and duration

The maximum intensity of a strength exercise is the maximum resistance that can be overcome in a single
repetition (1RM), for example the maximum weight that can be lifted in one go.

The use of substrates is related to the type of physical activity that involves the intensity and duration of the
exercise, which condition each other. At a high intensity the duration must necessarily be short, while at low
intensities the corresponding exercise can be maintained for longer.

In maximum intensity exercises, only glucose can be used as an energy substrate (anaerobically). It can be
used 18 times faster than aerobically. At 70% of Vo2 max. or when working intermittently, aerobic glycolysis is
used.

At 60% of Vo2 max. Half muscle glycogen and half fat are used. (Sympathetic adrenal stimulation promotes
the secretion of adrenaline and norepinephrine), which inhibit pancreatic insulin secretion, increasing the use
of FA (fatty acids) for oxidation. At 40-60% of Vo2 max. More and more fat is used, and less muscle glycogen,
which is depleted as time goes by. Regarding duration, fatty acids can provide 60-70% of the energy in
exercises of 60% intensity for 4-6 hours. When resistance exercise is performed, the glycogen in type I fibers
is depleted, and when sprinting is performed intermittently, the glycogen in type II fibers is depleted.

2. Type of exercise:

The different types of activities include weight lifting, gymnastic exercises, with special equipment (elastic

Page 4
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
bands, balls, flexible bars, rings, hand weights, etc.), with weight machines that involve the training of muscle
groups. .

3. Training status:

Training facilitates and anticipates the use of fatty acids with the consequent saving of glycogen (the deficit of
which produces fatigue) due to the following mechanisms:

• Training improves oxygen consumption, the number of mitochondria, and capillaries. (Which makes
the use of fatty acids possible)
• The trained person accumulates lactic acid more slowly and this inhibits lipase.
• The trained person has a greater reserve of muscle glycogen (stimulates glycogen activity
synthetase). Training increases glycogen stores and uses them less.

Resistance must increase as muscle strength improves, so that the recommended intensity is maintained and
in order to avoid delayed muscle pain.

4. Food Plan:

Nutrition plays an important role in an athlete's performance and in the final results they obtain. Nutrition can
alter training capacity through its role in maintaining optimal health. In this way, all the body's adaptations to
exercise can be ensured, such as the increase in the need for oxygen for the exercising muscles, and the
increase in the breakdown of energy substrates. Before, during and after the competition, proper food
selection ensures adequate blood sugar levels, an optimal level of hydration, muscle and liver glycogen
storage, as well as the prevention of hunger before and during the event. People who train, for whatever
sport, must consider that good nutrition and good eating habits are essential components for their training.
Finally, health professionals must be updated about the special needs for specific sports and to improve the
health assessment and monitoring of athletes. It can be stated that nutrition is a task for the entire year and
not only for competition periods. At the same time, nutritional recommendations are located between
"traditions" and scientific medical prescription. Athletes need information on which to base dietary decisions.

In general terms, sports tests or specialties manifest physical qualities differently: strength, resistance, speed
and combinations between them. Each one has characteristics of duration, muscles and organs that are set in
motion, place of performance, influence of climate, etc., which will determine the energy expenditure and
nutrient needs of the athlete. If expenses and needs are different, the diet that covers them must also be
different. When a diet is poorly balanced or deficient, the body suffers in the initial period a series of
metabolic, biochemical and physiological alterations that can contribute to reducing its performance and
adaptation to training. Its progression over time gives rise to pathological changes, with or without clinical
manifestations in more advanced states, which can lead to and be included in a chronic fatigue and/or
overtraining syndrome.

Of course, energy and dietary requirements vary with the individual's age, sex, physical activity and different
physiological states, such as pregnancy and lactation, among others, so the diet must be appropriate to these
variants before described; so that each individual consumes according to their particularities, characteristics
and states. In general, there is no need to have a special diet to do the sport , however, we must take
into account the sports specialty that the subject practices, the dedication to the sport and of course, the
intensity and time that the activity is carried out, that is, , professional and/or amateur or recreational field. For
this reason, meals must be rationally balanced in relation to the effort made, for which it is necessary to assess
the nutritional needs of the athlete in relation to the different phases considered in sports practice: training,
competition and recovery. Good sports form actually implies a good state of health, however, we cannot
expect good results in sports, only with a correct diet without adequate training. The food ration during
training must be as balanced as when the individual does not compete (rest phase), being increased
quantitatively and qualitatively according to the needs of each athlete within their specialty.

It has been observed that the lack of nutrition knowledge is very common in the sports community.

Page 5
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
In fact, many professionals are not always aware of the recommendations that should be given to athletes.
Many of the differences found in the recommendations are more related to specific amounts of proteins,
glucose and vitamin or mineral supplements, than to the eating habits that athletes should have. During
training, the athlete must ensure a complete diet that ensures not only the recovery of fluids and nutrients lost
daily, but also helps recovery and preparation for the next training session. Energy needs vary greatly
depending on the sport you practice. A general rule is that, if the athlete's weight shows large variations in
short periods of time, it should be considered that the energy needs are not being met, which should suggest
carrying out an evaluation of dietary intake. It is important to make some adjustments to your energy intake to
maintain proper body weight.

The importance of Macronutrients is due to the fact that these substances, consumed as components of food,
provide us with energy and other substances essential for growth, development and maintenance of life and
state of health. Although a balanced diet is the key to success during the training period, during competition
times it is important to focus on more specific nutrients. The selection of pre-competition meals or snacks must
consider some particular guidelines, such as:

• Prevent hunger before or during the event.

• Ensure adequate blood sugar (glycemia) levels
• Provide the optimal level of hydration.
• Prevent or delay the onset of fatigue due to depletion of reserves (mainly glycogen).
• Provide foods that are easy and quick to digest.
• Include foods familiar to the athlete.
• Allow the time necessary for digestion to pass: 3-4 hours if the meal was heavy, 2-3 hours if it was a
light meal and 1-2 hours for a snack or blended/liquid meal or according to the level of tolerance.
• Select foods with which the athlete is familiar (Law of Adequacy).
• Prefer foods rich in carbohydrates such as pasta, cereals, bread, fruits and cookies.
• Limit the consumption of foods rich in sugar, rich in fat and rich in fiber, foods very
spicy or spicy and alcoholic beverages.
• If you compete in the next 2 hours, prefer small amounts of carbohydrates: fruits,
drinks, cookies and/or breads.
• Drink enough fluids before, during and after training and competition.

At the end of the competition, rehydrate and select foods rich in carbohydrates, especially if there is another
competition the next day.

Page 6
 Course: “Personal Trainer” – Module 7 – Sports Nutrition

Carbohydrates are made up of sugars, but not all of them have the same varieties in their composition.
Carbohydrates are classified as simple or rapidly absorbed and complex or slowly absorbed.

H.C. quickly absorbed: they are made up of glucose, sucrose, fructose or dextrose: honey, sugar, fruit
juices, refined flours and their derivatives, such as sweets, white bread, etc.

H.C. slow absorption: they are made up of more complex molecules, which to be absorbed by our body
must be digested by the stomach and intestine before being absorbed as simple sugars. In this group are
starch, glycogen, cellulose: whole grains, legumes, vegetables and whole fruits, with peel or skin. In general,
the speed of absorption depends on the fiber or fat content and the handling it has received; the more refined
it is, the higher the glycemic index of a food.

Glycemic Index (GI): measures the speed with which the absorption of Carbohydrates is carried out and the
subsequent effect on blood sugar levels (glycemia). The baseline at 100 is based on the response to oral
ingestion of Glucose.

I.G. HIGH I.G. HALF I.G. LOW

White rice. Bean of
Glucose Sucrose Banana. Grape. soy. Chickpeas.
Maltose, Bread Raisins. Bread Lentils. Barley.
white guy with saved Rye. Chickpeas.
French. of oatmeal. Plum. Cherry.
Baguette. Instant oatmeal. Peanut. Beans.
Cookies of Pumpkin. Walnuts.
low fat water . Sweet potato. Almonds.
Corn flakes Grain corn Sunflower.
flakes. whole Yoghurt. Milk.
Cooked carrot.
Mashed and
potatoes creamy.
of dad. Dried fruits.
Soda. Noodles.
Artificial juices. Spaghetti.

The intake of carbohydrates before, during and after exercise is another important point to control in order to
optimize performance during exercise. Recommendations are based on the energy substrates used during
exercise. Muscle glycogen is the preferred substrate for high-intensity exercise, as is blood glucose. However,

Page 7
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
since glycogen stores are limited, the muscle will depend on blood glucose to meet its needs. This will cause a
risk of hypoglycemia if no exogenous source of carbohydrates is obtained. Therefore, dietary recommendations
will help achieve an optimal level of glycogen reserves in the muscles and liver, and maintain an adequate level
of blood sugar. The food before each competition must be rich in carbohydrates (more than 65% of the total
energy requirement), with complex carbohydrates (breads, cereals, rice, pasta,...) as the main sources of
carbohydrates. Small amounts of simple carbohydrates are recommended to optimize glycogen storage before
beginning exercise. A diet rich in carbohydrates optimizes their use during exercise. A diet rich in fat increases
the use of fatty acids during exercise, but decreases the possibility of maintaining a good intensity over time,
so it does not improve performance. Just as physical fitness is improved with training, the metabolism in the
trained person varies in the same way. That is to say, given the same caloric intake, a trained subject can use
that fuel differently. It is absolutely not advisable to reduce CH below 50% of the VCT (total caloric value),
since under these conditions it is possible that gluconeogenesis is triggered, implying strong protein
mobilization.

It is clear that all of these recommendations to increase glycogen stores are aimed at helping athletes, such as
those in endurance events, who depend on this source of energy. Athletes competing in weight class events
(judo, boxing, wrestling, etc.) should not seek to increase glycogen stores as these are also associated with
water storage.

Fats or lipids:
Lipids are low molecular weight, non-polymeric organic substances. They are esters resulting from the reaction
of fatty acids with glycerin.

Classification :
Simple fatty acids are carbon structures of different lengths; they all have an acidic functional group. They can
be short chain (4 to 6 carbons), medium chain (6 to 12 carbons) or long chain (more than 12 carbons).
Depending on whether there are double bonds between the carbons and the number of these, they are called
saturated (no double bond), monounsaturated (one double bond) or polyunsaturated (more than one
double bond).

Features :
• Energetic: they are the most concentrated form and main source of energy. When oxidized, it provides 9
Kcal. x gr. It is the way in which energy is stored: adipose tissue in the form mainly of triglycerides.
• They protect the integrity of the skin.
• They constitute between 50 and 60% of the brain mass.
• They cushion vital organs from trauma.
• They are excellent thermal insulators.
• Essential for the synthesis of hormones.
• They are part of cell membranes and sheaths that surround nerves.

Essential fatty acids: Ac. Fats that the body cannot synthesize and must be provided by the diet. They are
polyunsaturated: Omega 6 and 3.

Food sources :
Saturated fat.
Of animal origin: mainly abundant in meat, eggs and whole dairy products and derivatives.
Of plant origin: in coconut, coconut and palm oil and in cocoa.
Monounsaturated fat . Abundant in olive oil, canola, olives and peanuts.
Polyunsaturated fat . Abundant in seed oils, nuts and fish.

Requirements:
It is recommended that dietary fats provide between 20 and 30% of daily energy needs. This 30% must be
composed of 10% saturated fats (fat of animal origin), 10% unsaturated fats (olive or canola oil) and 10%
polyunsaturated fats (seed oils and nuts). In addition, linoleic and linolenic acids, which are considered
essential, must be present. In case of need to restrict fats due to dyslipidemia, for example
hypercholesterolemia, saturated fats can be reduced from 10% to 7%. However, restriction is difficult because
many protein foods also provide fat.

Page 8
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
Proteins:

Proteins can be classified according to their conformation as fibrous, which are linked to mechanical or
protective actions, such as elastin, collagen and keratin. Or globular , enzymes, some hormones and
antibodies belonging to this class. Due to their chemical composition, they can be divided into simple ones ,
when their hydrolysis produces only amino acids, and conjugates, when in addition to amino acids it produces
other inorganic or organic components.

The quality of proteins depends on their content of essential amino acids.

There are eight essential amino acids (leucine, isoleucine, threonine, methionine, valine, tryptophan, lysine and
phenylamine) and these cannot be synthesized by the body, so they must be consumed through food.

Features:
• Structural or plastic: main solid material of muscles, organs and glands and forming skin, nails, hair, blood
cells, etc.
• Regulation of body processes. Examples:
Hemoglobin: oxygen transport.
Antibodies: resistance of the body to the disease.
Enzymes: specifically catalyze various metabolic processes.
Hormones: regulate metabolic reactions.
• As vitamin precursors: e.g. Tryptophan from niacin or Vit. B 3
• Energy: the body always prioritizes other substrates (HC, Fats) and not proteins to obtain energy. If the
diet does not provide enough calories through fats and carbohydrates, dietary and starter proteins will be
catabolized for energy, providing 4 Kcal. x gr.

Food sources:
Proteins of animal origin have greater biological value than those of plant origin, since the majority are
complete proteins that contain all the essential amino acids in adequate quantities and proportions.
However, vegetable proteins can complement each other, since not all of them are deficient in the same amino
acids, combining legumes and cereals.

A point that has been much discussed is related to the protein needs of athletes. The general consensus is that
between 15 and 20% of total energy should come from proteins with a minimum consumption of 1 to 1.5
grams per kilo of weight. Because protein contributes only a small percentage of total energy in strength and
endurance sports, athletes do not benefit from consuming large amounts of protein from the diet or amino
acid supplements. To cover the caloric requirement of an adult under normal conditions, 2500 Kcal is enough.
daily of which 18% (approximately 120gr.) correspond to the protein fraction. This protein requirement can be
achieved with the daily consumption of the following foods, mainly those that provide proteins of high
biological value.

Food Suggestions to Cover Protein Requirement (120 gr.).

FOOD QUANTITIES EQUIVALENCES
Milk or Yogurt (Whole or skim). 450-500 CC. 2 large cups or glasses.
Spreadable skim or cream cheese 35-40 gr. 3 tablespoons.
Whole egg (white and yolk). 40-50 gr. 1 unit.
1 cassette-sized portion or 4
Fresh Port Salud type cheese. 60 gr.
machine slices.
Can of Tuna in water or oil or 120 gr. 1 small drained can.
Beef Vienna sausages 110 gr. 3 units.
Dairy or bran bread 85-90 gr. 4 slices.

Water Requirement : Hydration and carbohydrate intake are the two main parameters to follow as the
competition approaches, taking into account the dehydration and hyperthermia that physical activity can
produce.

Dehydration can be caused by:

Page 9
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
• Intense physical effort (involuntary dehydration).
• Restriction of fluid intake before and/or during activity.
• Exposure to very hot and humid environments.
• Diuretic intake.

Adverse effects of dehydration on physical activity.

Physiological Effects on
Body weight
consequences performance.
loss
Up to 1% There are no effects No alteration
From 1.1 to 2% Thirst appears
Downside Risk
Strong feeling of thirst- Decrease
From 2 to 2.9%
dry mouth between 3-10%
Alteration in
Decrease
From 3 to 3.9% concentration and
between 5-15%
cognitive functions.
Decrease between
From 4 to 5.9% More concentrated
10-20%
urine, headache
Decrease between
From 6 to 8% Fatigue, weakness,
20-30%
increased Temp. bodily
Cardiac disturbances,
Greater than Decrease greater
mental confusion,
8% than 30%.
numbness

The main recommendations are to drink fluids normally during the 24 hours before exercise and to drink about
500 ml of fluids 2 hours before exercise begins to promote optimal hydration and allow sufficient time for the
excretion of excess water. During exercise, athletes should begin drinking fluids at regular intervals from the
beginning, in order to achieve optimal replacement of fluids lost in sweat. During exercises lasting less than an
hour it is recommended to drink only water. However, for exercises lasting more than an hour, 30 to 60g of
glucose per hour is recommended, in drinks with a concentration of less than 10%. This can be achieved by
taking about 600 to 1200 ml/hour of special solutions containing 4 to 8% (g/100ml-1) of carbohydrates in the
form of glucose, sucrose or maltodextrin. Carbohydrate concentrations above 10% can cause movement of
water towards the intestinal lumen as a consequence of the high osmolarity of these drinks. It is
recommended to add sodium (0.5 to 0.7g/L of water) to the solution when practicing longer duration exercises
(about 4 hours) to increase the taste of the drink, promote fluid retention and possibly to prevent
hyponatremia in some athletes who ingest large amounts of fluids. There is no scientific evidence to justify
adding sodium to the oral rehydration solution to promote water absorption at the intestinal level, as long as
the meal preceding exercise contains adequate amounts of sodium.

FATIGUE INJURIES:

FATIGUE: feeling of tiredness or exhaustion that occurs during or after performing physical exercise. It is a
defensive mechanism that aims to prevent the appearance of irreversible cellular injuries, when organic
functions are altered due to:

• Decrease in energy reserves, mainly muscle glycogen.

• Accumulation of substances resulting from metabolism, such as lactic acid.
• Enzymatic, hormonal and electrolyte changes.

One of the ways to evaluate the subjective perception of fatigue or physical exhaustion is through the “Borg
Scale”.

Page 10
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
CRAMPS: Sudden, involuntary and painful contraction of a muscle caused by requiring a sudden effort, which
can manifest in people without prior training to perform certain activities, without the corresponding warm-up
or with some degree of dehydration. The most characteristic symptoms are: severe pain that prevents
movement of the affected limb and the presence of sustained contracted muscle.

If corresponding measures are not taken to reverse the feeling of Fatigue, this can result in the appearance of
fractures in which the main factor involved is inadequate training in which the workload exceeds the
physiological resistance threshold of the bone tissue. They are often observed when the athlete begins his
training practice if the due previous warm-up, repetitive weight loads and the increase in muscular power
exceed the capacity of the bone, which does not increase its resistance before several weeks of performing. a
training program. Stretching or elongation exercises, especially of the posterior thigh and calf region, can be
useful to prevent muscle and tendon injuries of the lower extremities. Any muscle that has been subjected to
sustained or intense exercise improves its recovery if it is stretched properly.

Nutritional guidelines to prevent fatigue:

• Adjust the quantity and quality of nutrients from the diet.

• Suitable for providing water and electrolytes through hydration.
• Adequate contribution of proteins and carbohydrates according to requirement.
• Sufficient Total Caloric Value in the diet depending on the type of activity carried out.
• Adequate rest to promote recovery.
• Food supplementation in case of nutritional deficiencies (anemia, hypovitaminosis).
• Adequate body composition (% fat mass, muscle mass and total body water)

FOOD SUPPLEMENTATION:

The use of dietary supplements increases day by day among young athletes and adolescents who
they practice some type of physical activity; in an attempt to gain weight, muscle mass and greater
endurance, in
short time and without too much effort. They are not substitutes for a good training program and the
consumption of an adequate diet.

A dietary supplement is defined as a wide range of products that are legally sold as supplements. In 1994, the
United States Congress defined a dietary supplement as a product that, added to the total diet, contains at
least one of the following elements: vitamins, minerals, herbs, amino acids or other dietary substance, or a
concentrate, metabolite , constituent, extract or combinations of those
ingredients.

Terms such as "nutritional supplements", "nutritional ergogenic aids", "sports supplements", "sports foods",
"therapeutic nutritional supplements" are used to describe the wide variety of products that collectively make
up the sports supplement industry. and "nutraceuticals"

To classify these supplements we can use their characteristics:

• The function (for example, increased muscle mass, immuno-protection, energy supply)
• The form of presentation (for example, capsules, tablets, powders, drinks or foods)
• The availability (for example, advertising pharmaceutical specialty, sale by mail, sale by
Internet) and
•
basis).
Scientific basis (for example, with scientific basis, without scientific basis, with doubtful scientific

It should be noted that dietary supplements are not substitutes for a good training program and the
consumption of an adequate diet. On the other hand, dietary supplements may play little or no role in the
training of athletes.

Page 11
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
A supplement is, by definition, something that accompanies another essential thing, although in some cases
supplements can themselves be an essential part of a healthy nutrition regimen. The FDA (Food and Drug
Administration) defines nutritional supplements as “products consumed orally to supplement a diet.”
healthy".
According to this definition, the main objective of supplementation is to provide nutrients to complete a healthy
diet. However, nutritional supplements do not replace it, and this is still the best way to prevent disease risks
and provide essential nutrients. However, the use of supplements should not be confused with doping or
doping. Within the substances that increase physical performance there are two categories: those that increase
it without health risks, and those that do so to the detriment of the health of the individual who consumes
them. In the first category is supplementation and in the second is doping. The side effects of the latter can
result in serious metabolic alterations or even death. As an example, supplementation based on synthetic
hormones (anabolic steroids) or those capable of affecting the nervous system central,
this prohibited.
However, there is a third category in which we place substances that only, in certain quantities, increase
physical performance with harm to health, such as caffeine.

The use of food supplements, nutritional ergogens, amino acids and creatine, among others, increases day by
day among young athletes and adolescents who lift weights or carry out some type of physical activity; in a
desperate attempt to gain weight, muscle mass and greater endurance, in a short time and without too much
effort.
To do this, they buy products of dubious origin and purity, which are excessively expensive, without stopping
to analyze whether their diet or training are well planned.

Athletes, especially younger ones, should experience gradual improvement in performance (a process that can
take a few years), training hard and accompanying that training with an adequate nutritional plan, also being
aware that supplements do not replace training. and the
nutrition.

It is common for adolescents to attend nutritional consultations who want to obtain a muscular and defined
body, almost instantly and without effort. Advertising in the different media and the desire to attract the
attention of the opposite sex are the causes that motivate these young people to want to develop their bodies
and focus their attention on products that are advertised as building muscle mass, gaining weight and physical
performance enhancers.

The International Olympic Committee and the organizations responsible for sports in each country are
responsible for regulating the regulations that decide in which category different substances are placed.

Nutritional Supplements is a broad term for a range of products that includes:

- amino acids.

- enzymes.

- herbal supplements.

- metabolic supplements.

- mineral supplements.

- vitamin supplements.

They are sold in different forms depending on the ingredients and nature of the supplements. They can be
presented in capsules, concentrates, bars, extracts, liquids, powders, gels and tablets.

Among the permitted supplements it is possible to find AA (amino acids), Creatine, protein and carbohydrate
mixtures, isolated amino acids, branched chain (valine, leucine, isoleucine), vitamins, minerals, etc.

Page 12
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
Uses of nutritional supplements: Supplementation has a series of uses in the search for quality of life
through healthy nutrition:

- Provide missing nutrients in diets.

- Provide extra nutrients in periods of extreme need such as pregnancy or peaks of stress.
- Improve physical performance.
- Help increase muscle mass.
- Help accelerate the loss of adipose tissue.

Examples: Sports drinks, sports gels, HC powders or supplements, shakes as meal replacements, bars,
multivitamins and minerals, iron, calcium supplements, etc.

Carbohydrates.

Carbohydrates are the main source of dietary energy for high-intensity aerobic exercises, but muscle and liver
reserves are limited. Carbohydrate overload can increase glycogen stores, postponing fatigue and improving
performance. Some metabolites, such as fructose 1-6 diphosphate and lactate salts, do not provide any
ergogenic effects beyond that provided by natural sources such as glucose.
Other components that have been studied to improve water absorption are carbohydrates that do not increase
osmolarity, that is, they do not make the drink hypertonic and hinder absorption, such as maltodextrin, a
glucose polymer with lower osmolarity.
Dextrose: Quick-to-use energy module, soluble in water at a concentration of 10%. It can be used for
rehydration, along with salts.
Maltodextrins: Caloric module with low osmolarity and rapid use, due to its effective absorption at the
intestinal level. Soluble in water at a concentration of 10%.
Glucose gels: Typically, each container provides about 15 or 30 grams of glucose which, due to its
consistency, favors the rapid absorption and use of this nutrient.
Glucose tablets: They contain around 90% glucose, so each 5-gram tablet provides 4.5 grams of glucose.
The tablets can be dissolved in the mouth or chewed and swallowed as they dissolve. They can also be diluted
in a little water, fruit juice or milk.

Importance of HCs in the exercise:

• Before: Storage and formation of reserves (muscle and liver glycogen)
• During: Performance and duration of the activity.
• After: Recovery and replacement.

Proteins .

In athletes who train strength or power there is an increase in muscle protein needs. Strength training
associated with the increase in the availability of amino acids provided by the diet induces an increase in
protein biosynthesis and a decrease in the rate of protein degradation that ultimately leads to greater muscle
development. A greater increase in muscle mass is observed after four weeks of strength training, when
protein intake is increased by incorporating up to 2g/kg into the intake. Weight/day, in subjects who perform
strength training. By consuming quantities greater than 2g/kg, the oxidation of amino acids increases without
observing an additional increase in protein biosynthesis, and it can be generally estimated that quantities
greater than that mentioned above are not necessary nor do they present any greater benefit.
The anabolic effect associated with strength training, although it appears in both sexes, is greater in men than
in women due to a greater profile of anabolic hormones in men. An optimal protein intake, to achieve
maximum muscle development, could be estimated at 1.7-1.8g/kg weight/day.

Protein concentrates (AA): Proteins are perhaps the most commonly used dietary supplement. Nitrogen
balance studies showed that with increased energy expenditure due to exercise, the excretion of this
component does not increase. Some studies have shown that protein supplementation does not improve
endurance performance. However, other studies confirmed that supplemented protein could increase muscle
mass, if consumed by strength athletes. In fact, protein ingested above nutritional and physiological
requirements increases nitrogen retention. More recent studies suggested that branched chain amino acids

Page 13
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
served as a source of energy during endurance exercise, as plasma levels of these amino acids were found to
play important roles in the origin of central fatigue during exercise; but the effects of supplementation with
these amino acids have not been shown to have ergogenic effects in practice, particularly when compared to
carbohydrate supplementation.

Excess amino acids are transformed into body fat and after losing weight, an increase in urea is generated with
subsequent renal overload. The amino group is eliminated with water, which would increase the athlete's
dehydration. The nutritional recommendations for the population (RDA) for proteins are 0.8g/Kg of the
individual's weight.

Creatine: Creatine (creatine monohydrate) is a colorless, crystalline substance that is used in muscle tissue
for the production of phosphocreatine , an important factor in the formation of adenosine triphosphate (ATP),
the source of energy for muscle contraction. and many other functions of the body. It is a biological molecule
with a great resemblance to amino acids and similar in terms of molecular weight that is synthesized in the
body, from the amino acids methionine, glycine and arginine, present in the daily diet in meat and fish: 5
grams of creatine for each kilo of meat. Creatine is found mainly in the muscles, as it acts intimately in
obtaining energy. In muscles we find about 125 millimoles of creatine for every kilogram of muscle mass. The
main characteristic of this substance is that it is capable of joining with a phosphoric acid molecule, forming a
high-energy bond with it. The resulting product is phosphocreatine (PC). Creatine accumulates in skeletal
muscles bound to a phosphate molecule -phosphocreatine-, which is the immediate source of energy for
muscle contraction. Phosphocreatine is essential during short-duration, high-intensity exercises, such as weight
lifting, as it delays the formation of lactic acid and therefore the onset of fatigue. It also reduces muscle
fatigue as it prevents the formation of acids. In the muscle, creatine is found 40% in isolated form and the
remaining 60% in the form of phosphocreatine, that is, in the energetically charged form. It can be beneficial
for those who practice short-term, high-intensity exercise sports such as weight lifting, baseball, and high-
speed sprints. It has an effect by giving energy in the initial phase of muscle contraction. According to recent
studies, it was established that, to achieve an ergogenic effect, it is advisable to take an initial daily load of 20
to 30 grams of creatine for six days and continue with a maintenance dose for the rest of the month. A 20
percent increase in creatine in the muscle was then observed. It is also possible to achieve this result with a
dose of 5 grams daily throughout the month. It can also help increase muscle mass and strength in this type of
sports. It brings water to the muscle cells, lengthening the muscle and making it stronger in the end.

It is sold as a supplement in the form of “creatine phosphate” , which is more bioavailable, that is, easier
for the body to use.

Adverse effects :

Some undesirable effects were detected when ingesting this supplement, such as an increase in body weight
due to fluid retention and not due to an increase in muscle mass. This is because creatine is osmotically active;
That is, it attracts the flow of water into the cells. As a consequence of this water retention, muscle cramps,
dehydration and heat intolerance were observed. Therefore, it is considered advisable to maintain a strict
hydration regimen in those athletes who ingest creatine.

Calcium Caseinate : It is a concentrated protein module, with the contribution of 90% of the proteins
derived from cow's milk, of high biological value and highly soluble. It also provides calcium so, beyond
contributing to muscle development, it prevents bone decalcification. Its granulated (powder) consistency
allows it to be used diluted in liquid media, as well as complementing other types of preparations such as:
drinkable or shaken yogurt, puree, smoothies, soups, flan, ice cream.

Lipids.

Lipids represent the source of energy for moderate intensity aerobic exercises. Lipid deposits such as adipose
tissue and triglycerides are abundant. Triglycerides provide free fatty acids (FFA), which are the main source of
energy during exercise. Managing dietary lipids increases FFA oxidation and spares muscle glycogen, delaying
fatigue and prolonging exercise.

Page 14
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
Dietary fat overload is a strategy that involves the consumption of fat at approximately 70% of total energy,
with the desire to increase the contribution of endogenous fat as an energy source during exercise, although
experiments that tended to prove This lacked an experimental design. New research does not scientifically
support fat overload.
Medium chain triglycerides (MCT) : Oral supplement with optimal digestion and excellent absorption,
therefore they enter the circulation more quickly than dietary fats. It was theorized that they would be a more
efficient source of energy during exercise. However, recent research does not show a significant contribution
of TCMs to energy metabolism during exercise. New research will be necessary in this field. Yo I A AAhA H
IA

Vitamins.

Research indicates that vitamin deficiency can have adverse effects on physical performance, but not all
literature supports that vitamin supplements are necessary for physically active individuals who consume a
balanced, calorie-adequate diet. Scientific studies show that long-term vitamin supplementation, more than 8
months, does not have significant effects in laboratory studies or physical performance tests. However, vitamin
supplements may be recommended for athletes who consume a low-calorie diet to control of
weight.
Some vitamins such as antioxidants (Beta carotenes, C and E) have been theorized to prevent muscle damage
associated with the generation of free radicals during high intensity exercise.

Minerals.

As with vitamins, research indicates that mineral deficiency can affect physical performance. Iron deficiency is
very common among athletes, particularly women on weight control diets. In general, research indicates that
mineral supplements are not necessary for physically active people on a balanced diet. Some minerals are
marketed as anabolic agents. Some research suggests that supplementation with Chromium Picolinate
increases lean mass and decreases body fat, which was refuted by well-designed experiments. With respect to
boron and vanadium, there is not enough data to support their possible effects
anabolic.
Phosphorus salts (phosphates) act as components of ATP, phosphocreatine, 2,3 DPG (diphosphoglycerate) and
in the buffer system. Based on this, it has been postulated that phosphates have ergogenic effects such as an
increase in VO2 max, a decrease in lactate production, etc. although more are necessary studies
for corroborate these data.

Sport drinks:

According to Spanish legislation, Royal Decree 1444/2000 of July 31, sports drinks are considered among
food preparations for dietary and/or special regimes, in the heading of foods adapted to intense muscle
wasting, especially for athletes. These drinks have a specific composition to achieve rapid absorption of water
and electrolytes, and prevent fatigue, with three fundamental objectives:
- Provide carbohydrates that maintain an adequate concentration of glucose in the blood and delay the
depletion of glycogen stores.
- Replacement of electrolytes, especially sodium.
- Water replacement to avoid dehydration.
These drinks must have good palatability, so it is reasonable to think that they will be consumed more easily
than plain water.
In February 2001, the Directorate-General for Health and Consumer Protection of the European Commission,
through the Scientific Committee on Food, drafted a report on the composition of foods and beverages
intended to cover energy expenditure in a major effort. muscle, especially in athletes.
This document indicates that specially adapted foods and liquids help solve specific problems so that optimal
nutritional balance can be achieved.
These beneficial effects are not limited only to athletes who perform regular and intense muscular exercise,
but also to those people who make significant efforts due to their jobs or in adverse conditions, and to those
people who do physical exercise and train during their leisure time. This document indicates that the sports
drink must provide carbohydrates as a fundamental source of energy and must be effective in maintaining
optimal hydration or rehydrating, recommending the following margins in the composition of drinks to be taken

Page 15
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
during sports practice:
- Not less than 80 Kcal. per liter.
- No more than 350 Kcal. per liter.
– At least 75% of the calories will come from carbohydrates with a high glycemic index (glucose, sucrose,
maltrodextrins).
– No more than 9% carbohydrates: 90 grams per liter.
– Not less than 460 mg. of sodium per liter (46 mg per 100 ml / 20 mmol/l).
– No more than 1150 mg sodium per liter (115 mg per 100 ml / 50 mmol/l).
- Exercise intensity above 80% of VO2max.
The time it usually takes for the stomach to empty 1 liter of liquid varies between 1-1.5 h, but this rate of
gastric emptying depends on a wide range of factors, among which the nature of the solutes and the energy
value are determining factors. of the drink31. Starting from the approximate amount of 600 ml, the greater the
volume of gastric contents, the faster the emptying. As the volume decreases, evacuation slows. For this
reason, to maintain it at an adequate rate it is advisable to replace the amounts eliminated through repeated
ingestion of liquids.
The absorption of carbohydrates, water and electrolytes takes place in the first portions of the small intestine
(duodenum and jejunum).
It is estimated that optimal amounts for intestinal absorption are between 600-800 ml for water, and about 60
grams for glucose. When you drink more than a liter of fluids per hour, excess fluids can accumulate and cause
intestinal discomfort.

According to the nutritional composition, three types of drinks can be differentiated for different needs:
• Energetic or Hypertonic : very rich in carbohydrates, they are assimilated more slowly but have an important
peculiarity: they contain quite a few carbohydrates, so they are useful after finishing an effort to recover
energy reserves, replenishing glycogen reserves in muscle and liver.
• Isotonic : they are suitable for consumption during exercise, they pass quickly through the stomach and are
quickly assimilated by the intestine. Normally, isotonic drinks are isotonic or slightly hypotonic , since an
excessive concentration of solutes will hinder water absorption. To prevent this from happening,
carbohydrates should not exceed 10% of the drink.
• Hypotonic : They have little or no amount of carbohydrates and a greater amount of mineral salts. They
replace the water and salts that are lost by the body and help prevent dehydration after exercise. They
quench thirst more quickly, provide few calories and pass through the stomach at maximum speed, also
being quickly assimilated in the intestine.

Energy bars :

They are high energy density foods, with a higher protein content, compared to a conventional cereal bar
that allows you to quickly provide energy anywhere, without any cooking or preparation requirements.

ERGOGENIC AIDS:

The term ergogenesis means energy production, if a certain manipulation improves performance through the
production of energy, it is called ergogenic (ergo=strength, genics=generators, that is, "force-generating
substances") and if it reduces it ergolytic, Therefore, an ergogenic aid is any substance or phenomenon that
improves performance.
Ergogenic aids or ergogens are substances, strategies or treatments that are theoretically designed to improve
physical performance beyond the effects of normal training. Some ergogens are used during training to
enhance the effects of training, others are used just before or during the sporting event to provide an
immediate competitive effect. In general, ergogens are designed to improve athletes' power (physiological
ergogens), mental strength (psychological ergogens, for example hypnosis) or mechanical action (mechanical
ergogens). Physiological ergogens, particularly pharmacological or nutritional substances, are designed to
increase physical power and improve the metabolic processes involved in energy production during he
exercise.
Within the regulations of each sport, the use of psychological or mechanical ergogens is legal. However, the
use of some physiological ergogens, particularly drugs or methods such as blood doping, are prohibited

Page 16
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
because they grant an unfair competitive advantage and put health at serious risk. of the
athlete.
Some examples that can be detailed are:

Ginseng : This substance has antioxidant properties, which can increase performance, however its
indiscriminate use can cause hypertension and insomnia. It is used as a treatment in patients with
cardiovascular disease, producing an increase in oxygen uptake; however, identical results have not been
found in athletes. Ginseng supplementation has been theorized to mitigate exercise stress and possess
ergogenic qualities, however, this was not demonstrated by well-designed scientific studies.

Guarana: Stimulant substance whose active ingredient is guaranine. The guarana seed contains
approximately 6% caffeine and has no caloric content on its own.

Carnitine : It is a compound analogous to vitamins that facilitates the transport of long-chain fatty acids into
the mitochondria for use in energy production, so it can be assumed that an increase in the availability of
Carnitine can produce an increase in fat consumption as a substrate for energy production, with a glycogen-
saving effect.
However, studies carried out with oral doses of Carnitine (from 500 mg to 2 g) could not support this theory.
According to studies carried out in recent years, the administration of dietary supplements with L-carnitine,
which is a chemical variant of carnitine, helps prevent and alleviate the symptoms of certain forms of
peripheral neuropathy.

L-carnitine : Known for its intervention in the transport of fatty acids into the cell mitochondria. It is used as
a fat reducer and as a possible improver of the use of fat as energy. Although it does not increase the tonic
effect of caffeine, it could be a good combination to facilitate the use of fatty acids given the effectiveness of
caffeine in inducing and increasing lipolysis .

Nitric Oxide: is a volatile gas that acts as a great vasodilator allowing greater oxygenation. It is generated
during physical activity through L-Arginine . The recommended dose ranges between 3 and 10 grams; excess
of this substance can be toxic to the body. Its use is recommended in resistance activities or for recovery after
exhausting periods of training.

Inosine : It is a nucleoside that facilitates the synthesis of ATP, acts on the breakdown of muscle glycogen
and on the supply of blood and oxygen, which is why it has been suggested that endurance and strength
athletes could benefit from a supplementary supply, but More studies will be necessary to verify this.

Baking soda (sodium bicarbonate):

It is considered an alkaline salt, it serves to maintain the acid-base balance. Several athletes consume it,
diluted in water, to neutralize the accumulation of lactic acid, a waste product of anaerobic respiration where
he muscle burning glucose without the utilization of oxygen.

Caffeine :
The absorption of caffeine is rapid. The maximum concentration in the blood is reached between 30 and 45
minutes after ingesting it, if we do not have a significant amount of food in the stomach that could delay its
absorption, and after three hours half of what has been absorbed has been eliminated. Its metabolization is
almost complete and only 10% or less is excreted from the body almost without modification.
Increases fatty acid utilization during prolonged exercise in events longer than 30 minutes, but ineffective for
increasing high-intensity activities lasting less than 10 minutes. Moderate consumption of this substance is
considered a daily amount that does not exceed 250 mg. Three 8-ounce cups of coffee (250 milligrams of
caffeine) per day are considered a moderate or average amount of caffeine. Filter and instant coffee are
considered an important source of caffeine. This is a powerful stimulant of the cerebral cortex, it acts on the
motor part to achieve faster and more effective movements. Caffeine also dilates the coronary arteries,
achieving greater irrigation to the heart, relaxing the muscles of the bronchi, promoting breathing. The
International Olympic Committee and the United States Olympic Committee put caffeine in large
doses on the list of prohibited drugs. If a urine concentration of 12 micrograms of caffeine per
liter of urine tests positive in the drug test for caffeine, this brings
as result the

Page 17
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
disqualification of athlete. These illegal levels of caffeine are detected
in it organism Yeah
Over 2 or 3 hours, 7 cups of coffee, 16 colas, 34 cups of iced tea, or 11 capsules of headache
medications containing caffeine were consumed. Its consumption should be controlled or limited before
competing or training because its diuretic effect can contribute to dehydration, as well as calciuria (loss of
calcium through urine) and increased blood pressure.

FOOD PORTION CAFFEINE (Mg.)

Instant coffee 1 cup 80 - 100 mg
Decaffeinated 1 cup 0.5 – 5 mg.
coffeetea
black 1 cup 40 – 90 mg.
Drinks Cola 1 glass 30 – 90 mg.

Most frequent errors:

A study sponsored by the International Olympic Committee, carried out in 2001 at the accredited anti-doping
control laboratory in Cologne (Germany), analyzed 634 nutritional supplements and found that 15% contained
substances included in the Prohibited List that were not indicated in the leaflet and another 10% contained
prohibited substances in very small quantities. Most of the substances containing banned substances included
anabolic androgenic steroids. The names of the products that contained banned substances were amino acid
supplements, protein powders, and products containing creatine, carnitine, ribose, guarana, zinc, pyruvate,
beta-hydroxy beta-methylbutyrate, tribulus terrestris, plant extracts, vitamins and minerals.
Teenagers and fitness fans look for magical and instant solutions in these products, often recommended by
gym owners, instructors or trainers, and are disappointed when, despite having purchased that supplement
and having spent a lot of money, They don't get the results they expected. Many times they have not stopped
to analyze where the error lies in their poor sports performance and poor muscle development. Consultation
with a sports nutritionist or sports doctor is necessary in order to find these errors. The most common is
usually an unbalanced diet, excessively rich in proteins, with few carbohydrates and few fats, also poorly
prepared routines, with poor load allocation, excessive or few sets and repetitions, disordered work of the
muscle groups, little or no control by the specialized professional, poorly planned training, without continuity
and little progressive, without adequate alternation of stimuli and recoveries, etc.

Adverse effects:

The risk of long-term use of supplements and high doses is much greater than that resulting from short-term
use. This is why the use of supplements should not be recommended, especially in young athletes.

In the case of professional athletes, it will be necessary to evaluate in each case what type of supplement to
give, what dose, in what specific cases, taking into account factors such as unfavorable medical conditions,
drug interactions, pregnancy, etc.; that is, make intelligent use of the supplement, always with the supervision
of a medical team sufficiently prepared for it. Another important point to take into account is the purity of the
product, that it is free of contaminants, that it has been widely studied both in its effects on performance, as
well as its adverse effects and that it has the approval of the health agency of each country, and that it is duly
certified.

Recommendations:

Supplements with various essential nutrients or commercial dietary supplements generally DO NOT improve
exercise performance in physically active and well-nourished individuals.
Nutritionists believe that athletes can get the energy and nutrients they need through selecting foods from all
groups, including whole grains, fruits, vegetables, meat and dairy products. Dietary supplements are designed
to complement the diet, not to replace it.

The main recommendation for teenagers or anyone who wants to start a physical or sporting activity, or for
those who want to improve their performance, is, first of all, to consult to the
doctor.
This will indicate a general check-up, blood and urine tests, electrocardiogram, and other studies that he
considers necessary, which will give an idea of the general state of health and the existence of some type of

Page 18
 Course: “Personal Trainer” – Module 7 – Sports Nutrition
pathology. for can prescribe the activity physical chord to each case.

Consultation with a professional nutritionist will be necessary in order to determine errors in nutrition and plan
a balanced diet, with a specific calorie intake according to sex, age, activity, etc., with an adequate distribution
of micro and macronutrients and to correct some type of deficiency (for example anemia) or some excess or
pathology (for example hypercholesterolemia) while providing everything necessary to support the training
load and allow adequate recovery and glycogen resynthesis muscular.

It is the specialized nutritionist or sports doctor who, evaluating each case, will see whether or not it is
necessary to administer some type of supplement, and what supplement will be necessary to provide and at
what time, whether before, during or after training or competition.

If you really want to practice a sport seriously, gain muscle mass and increase your performance, and at the
same time take care of your health, following the steps mentioned above is vitally important, and just as we
should not self-medicate, we should not take supplements without consulting a doctor. specialized
professional.

Conclusions :

1. Nutrition is one of the most important factors in the total performance of an athlete, hence it is
necessary that in any sport they must consider that good nutrition and good eating habits are
essential components for their training.
2. The factors that influence fuel use are the intensity and duration of the test, type of continuous or
intermittent exercise, diet, degree of training and history of diseases.
3. Trainers should also recognize potential nutritional problems and should integrate the development of
good eating habits into their annual training plan.
4. Health professionals must be updated about the special needs for specific sports and to improve the
health assessment and monitoring of athletes.
5. Before, during and after the competition, proper food selection ensures adequate blood sugar levels,
an optimal level of hydration, muscle and liver glycogen storage, as well as the prevention of hunger
before and during the event.
6. A large part of injuries in athletes can be prevented through a correct Nutrition Plan, appropriate for
each training session and with the corresponding supplementation in particular cases.

Page 19