1. SPORTS NUTRITION
28 NOVEMBER 2017

2. Provides Adequate Nutrients For Recovery Between Sessions
Why Are Good Nutritional Practices
Important For Athletes?
      Enhances Training and Competitive Performances
    Provides Adequate Nutrients For Recovery Between Sessions
    Maintains Good Health
    Sustains Growth & Development

3. “A Proper Diet Can’t Make An Average Athlete Elite, But A Poor Diet Can Make An Elite Athlete Average”  

4. What Are The Issues?
•      Energy – Macro Nutrient Intakes For Various Sports – Do They Differ?
•      Hydration – does it affect performance?
•      Timing – When should athletes eat/drink?

5. Why Do Athletes Need Them?
Carbohydrates
Why Do Athletes Need Them?
•      Primary fuel source for most groups of athletes
•      Primary fuel source for endurance athletes is
fat but limiting fuel source is carbohydrate

6. CARBOHYDRATES What Are The Foods Sources?
Grain Products
Vegetables and Fruit
Milk Products
Extras

7. Carbohydrates –How Much Do Athletes Need?
•      Endurance Athletes & Athletes Who Train Exhaustively On Successive Days –60-70 % of total energy–If consume high energy diets then need 7-10 g/kg/d
•      Recreational Athletes & Most Active People –
55-60 % of total energy
•      Strength Athletes - ~ 55–65% of total energy
–   Depends on Training Schedule

8. FAT Why Do Athletes Need It?
•      Provides Fat Soluble Vitamins (A,D, E, K)
•      Supplies Essential Fatty Acids
•      Taste
•      Aids With Satiety
•      Primary Fuel Source For Endurance Athletes

9. FAT
Where Athletes Get It?
•      Naturally Present In Many Foods
–   Hidden vs Added Fats
•      Majority Of Fat In Diet From Fats & Oils
–   i.e. Butter, Margarine, Salad Dressings,
Sauces

10. i.e. Leaner meats, lower fat dairy products, low fat salad dressings
FAT-too much can slow down the athlete How To Reduce Intake
•      Choose Lower Fat Foods
  i.e. Leaner meats, lower fat dairy products,
low fat salad dressings
•      Trim Fat From Meats, Skin From Poultry
•      Prepare Food Without Adding Fat
•      Choose Appropriate Serving Sizes
•      Avoid Adding Fat When Possible
  i.e. butter, margarine, gravy,
mayonnaise, sauces

11. Protein Why do athletes need it? builds muscle and bone
make enzymes-required for energy and building molecules
to meet all other functions of proteins

12. Protein Where do athletes get it? Meat and alternatives
Milk and alternatives
Grain products

13. Protein Recommendations
Dietary reference intake-for healthy non-athletes
–   0.80 grams/kg body weight/day
Athletes:
–   Strength: grams/kg body weight/day
–   Endurance: grams/kg body weight/day

14. Protein Recommendations How much do athletes need?
Example
•      80 kg Male
•      Normally Active: 0.80g/kg BW/day~ 64 grams/day
•      Strength Athlete: g/kg BW/day ~ g/day
•      Endurance Athlete: g/kg BW/day ~ g/day

15. Protein Recommendations
Can You Consume Too Much Protein?
No Adverse effects have been reported for Healthy Athletes when Protein intakes are <2.0 g/kg BW/day

16. Water-Why Do Athletes Need It?
•      Water Assists in the Digestive Process & Elimination
of Waste Products
•      Major Component of Blood
•      Acts as a Coolant for Working Muscles &
Maintains Normal Body Temperature

17. Water-Where Do Athletes Get It?
•      drinks-water, juices, milks, sports drinks, tea, coffee
•      semi-solid and solid foods have some water

18. Water-how much do athletes need?
•      replace what lose-assuming normal water balance
to start
•      normal water balance means sufficient water where
and when it is needed in the body
avoid dehydration

19. Fluid Losses Experienced During Training
•      Athletes typically only replace 30-70% of sweat losses during a training session
•      Therefore, athletes are moderately dehydrated post-exercise
•      Continued fluid loss in recovery phase:
   Sweat
   Urine production
Goal:
•      Replace fluid lost during training prior to next event

20. Replacing Fluids During Activity
Dehydration
•      Starts When fluid Loss Exceeds 1% of Body Weight
•      Symptoms:
–   Headache
–   Irritability
–   Fatigue
Impact of Dehydration
Replacing Fluids During Activity
•      Thirst is not a Good Indicator
•      Water is Best Fluid if Activity is Under 1 Hour
•      Activities > 1 hour would benefit from a carbohydrate
source (6-10% CHO)
•      Cool Fluid in Small Volumes
•      Drink ~ 125 ml every minutes

21. Is Plain Water Enough? Recommendation: Remember:
•      Athletes experience >2% loss of body weight from
dehydration
•      Consume ~ % of volume lost
•      Fluid should contain sodium
•      Also consume some foods containing sodium
post-exercise
•      Recommended levels of sodium: 50mmol/Litre
•      Sports Drinks: mmol sodium/L
Remember:
•      When selecting a fluid for re-hydration, the fluid has to be palatable to the athlete. This has been shown to increase fluid consumption

22. Vitamins and minerals
Why do athletes require them?- to allow their functions
Where do athletes get them-in carbohydrate, fat and protein containing foods
How much do athletes require-amounts found in sufficient intake of foods containing carbohydrate, fat and protein
Supplements are a waste of money

23. PRE-COMPETITION MEALS
Assume a Sound Training Diet Has Been
Consumed
•    Replace Liver Glycogen Stores That Have
Become Depleted Over Night

24. Pre-Competition Meals
Purpose:
•      To Prevent Hunger During the Competition
•      To Assist with Adequate Hydration
•      To Increase the Physical & Psychological
Comfort of the Athlete

25. Pre-Competition Meals
Timing
2-4 hours before event to allow adequate digestion
•      Meal Size ~ 500 kcals
•      Meal Time ~ 2-4 hours before
•      Competition – If < 2hours before competition, smaller meal is required

26. Pre-Competition Meals
Foods Must Be Familiar To The Athlete
Pre-Competition Meals
Composition:
•      High Carbohydrate (starch)
•      Plenty of Fluids
•      Moderate in Protein Content
•      Low in Simple Sugar Content
•      Low in Fibre and Fat
•      Low in Salt & Caffeine

27. Fueling After Action Replace: – Water – Glycogen Stores
–   Electrolytes (and other minerals)
- Plenty of Fluid
-1.5 litres of fluid for every kg weight loss
- Carbohydrate
–   Within 2 hours after activity
–   Fruit, juice, crackers, bagels, lower fat yogurt
–   Ensure a full meal with adequate intake

28. Nutrition Does Impact Performance!