SPORT NUTRITION

DR. Dr. SURYANI. A, MSc

BAGIAN GIZI
FK-UNHAS
@2004

OBJECTIVE

UNDERSTAND NUTRITION AND

SPORTS

CALCULATE THE NUTRITION

REQUIREMENT FOR ATHTHLETES

SPECIAL CONDITION IN ACTIVITIES

OF ATHLETES

KEY TERMS

AEROBIC METABOLISM: the transfer of usable

energy through oxidative phosphorylation in the
respiratory chain in the presence of oxygen-ANAEROBIB METABOLISM: the transfer of
usable energy without the presence of oxygen
GLYCOGEN LOADING (GLYCOGEN
SUPERCOMPENSATION): a combination of
exercise and high carbohydrate diet that enables
muscles to store glycogen beyond their normal
capacity

Key terms

ATP
CREATININE PHOSPHATE
ERGOGENIC AID
GLYCOGEN
GLYCOLYSIS
LACTIC ACID
MYOGLOBIN
VO2 MAX
METABOLIC EQUIVALENT

NUTRITION - SPORTS
NUTRITION HAS BECOME
IMPORTANT FOR
PERFORMANCE NOW THAT
ATHLETES HAVE REACHED
LIMITS IN TRAINING, VOLUME
AND INTENSITY

WHY ?
EXERCISE AND EXERCISE TRAINING
DEMAND THE INVOLVEMENT OF
SEVERAL ORGAN SYSTEM, NOT ONLY
TO SUPPORT BOUTS OF ACUTE
ACTIVITY BUT ALSO TO ADAPT IN
RESPONSE TO TRAINING, THUS
PROVIDING AN IMPROVEMENT OF
PERFORMANCE

YOU ARE WHAT YOU EAT

AND

EAT TO WIN

NUTRITION REQUIREMENT

NUTRITIONAL REQUIREMENTS OF
EXERCISE

Energy and substrates for physical performance

Carbohidrat
Fat
Protein
Fluid and electrolytes
Vitamin and mineral
Ergogenic supplement

Energy and substrate for physical

perfomance
To initiate a muscle contraction
BMR, SDA, AF and GF
Heavy aerobic 4000-6000 kcal/day
Some sports athletes to reduce body and
fat mass
Frequently and intensively

TABLE : Classification of Physical Work Based

on Energy Expenditure
Work
Men
Women
Category (kcal/min) (kcal/min)

Activities

Light

2.0 4.9

1.5 3.4

Walking, reading, driving, shopping, bowling, fishing, golf

pleasure sailing.

Moderate

5.0 7.4

3.5 5.4

Pleasure cycling, dancing, volley

ball, badminton, calisthenics

Heavy

7.5 9.9

5.5 7.4

Ice skating, water skiing,

comper- itive tennis, novice
mountain, climbing, jogging

Work
Category

Men
(kcal/min)

Women
(kcal/min)

Activities

Very
heavy

10.0 12.4

7.5 9.4

Fencing, touch football, scuba

diving, basketball, swimming
(most strokes)

Unduly
heavy

> 12.5

> 9.5

Handball, squash, cross

coun- try skiing, paddleball,
running (fast pace)

Adapted from Katch FI and Mc.Ardle WD : Nutrition Weight Control and Execise, 3 rd ed.
Philadelphia, Lea & Febiger, 1988, p.111

180

nt
lle
Ex
ce

160

Go
od

Poor

PULSE RATE/MIN

170

150

Fitness (VO2 max)

Superior : 55 and over
Excellent : 50 - 54
Very good : 45 - 49
Good : 40 - 44
Fair : 35 - 39
Poor : 30 - 34
Very poor : 29 and under

140
130
120
110
100

o
o

10

16

CALORIES/MIN

20

25

FIGURE . Predicting calories burned during physical activity from pulse rate.

Carbohydrate
Most important high intensity exercise &
performance
Muscle glycogen concentration is influence
by exercise,dietary, carbohydrate intake,
and training status
0,5 - 0,6 g/day most athletes should
consumed a diet in which 50 % -70 % of the
kilo calories are from carbohydrate

Glucose

ENERGY

Glycogen

ATP

H
Lactic acid

Pyruvic acid
CO2
H
Acetyl CoA

Amino acid

Fatty acid

H
H

H
CREBS CYCLE

CO2

(Citric acid cycle)

(Tricarboxylic acid
H

ATP

Cycle)

ENERGY

CO2
H

ATP

ENERGY

FIGURE : Pathways of energy production (H = hydrogen atoms ; ATP = adenosine triphosphate

Fat
Free fatty acid are released from adipose
stores for uptake
30% of kilo calorie from fat recommended
for the average diet is also appropriate for
the athlete

PROTEIN
Additional protein increases strength and
enhance perfomance not available
The protein requirement 1,2 1,6 g/kg
body weight/day

TABLE : Liberal Estimate of Protein Requirement

for a 70-kg Male Adolescent Athlete
28.7 g

Replacement of obligatory nitrogen loss

in urine, feces, skin,and other sites
assuming largest loss

8.6 g

30% allowance for individual variation

4.8 g

Allowance for growth assuming most

rapid growth

7.5 g

Replacement of nitrogent lost in sweat

during 4 hours of vigorous exercise in
the heat

6.3 g

Allowance for increased muscle mass as

during some kinds of training

8.6 g

Allowance for loss of efficiency of

standard protein

39.5 g

Allowance for use of protein for energy

during rigorous exercise

104 g

Total estimated protein requirement = 1.5

g / kg

Fluid and electrolyte

Sweat loss
Restoration of fluid balance after exercise is
an important part of the recovery process

Vitamin and mineral

Vitamin and mineral supplements above
normal RDA are probably not necessary
Vitamin C to prevent fatique
Vitamin B the function part of coenzyim
Vitamin E to prevent lipid peroxidation

Calsium High impact exercise

Iron
Several function vital to muscle
activity

Ergogenic supplement
Ergogenic effect
Increasing fat utilization during exercise
Transfer of fatty acid into the mitochondria
for oxidation

SPECIAL CONDITION IN SOME

ACTIVITES

Nutritional consideration for an event

PRE EVENT MEAL
- High carbohydrate
- Fat should be limited
- A low protein meal
- Fluid intake should be generous to ensure
that the body is well hydrated

NUTRITION DURING PERFOMANCE

- The requirements for fluid and nutrient
supplementation during an event depends
on the intensity and duration of the event
and on the ambient temperature

POST EVENT MEAL

- Nutritional intake following the event
should be focused on rehydration,repletion
of glycogen stores and restoration of
electrolyte balance

KEYPOINTS
The main nutritional needs of an athlete are
to consume enough food to provide
sufficient energy
Daily energy needs may double for a
marathon
Extra food High in energy but sufficient
in protein and micronutrient and easily
digested and absorbed.

- CHO is the best fuel for exercise of high

intensity and high performance.
- Fat is favoured an energy substrate in low in
tensity exercise and during endurance training
- The protein requirements of athletes an 1,2-16
g/kg body weight / day
- Fluid and electrolytes an needed to replace
sweat loss of 1-2 l/hour.
- Vitamin & mineral increased dietary intake
- Caution is needed is assessing the dubious
nutritional merits of a wide range products