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Sports Nutrition: Recipe for Winning Sports Nutrition: Recipe for Winning Karen Leslie Lee-Pineda, RND, MSPH Philippine Sports Commission-Sports Science Center Karen Leslie Lee-Pineda, RND, MSPH Philippine Sports Commission-Sports Science Center
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Sports Nutrition: Recipe for Winning

Dec 24, 2021

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Page 1: Sports Nutrition: Recipe for Winning

Sports Nutrition:

Recipe for Winning

Sports Nutrition:

Recipe for Winning

Karen Leslie Lee-Pineda, RND, MSPH

Philippine Sports Commission-Sports Science Center

Karen Leslie Lee-Pineda, RND, MSPH

Philippine Sports Commission-Sports Science Center

Page 2: Sports Nutrition: Recipe for Winning

Sports Nutrition Sports Nutrition

A study involving the application of

nutritional principles to enhance sports

performance (Williams, Melvin).

A study involving the application of

nutritional principles to enhance sports

performance (Williams, Melvin).

Page 3: Sports Nutrition: Recipe for Winning

Energy from Food Energy from Food

Macronutrient

carbohydrates, protein and fats

(provides energy)

Micronutrient

vitamins and minerals (do not provide

energy)

Macronutrient

carbohydrates, protein and fats

(provides energy)

Micronutrient

vitamins and minerals (do not provide

energy)

Page 4: Sports Nutrition: Recipe for Winning

Carbohydrates for Exercise Carbohydrates for Exercise

Carbohydrate is the master fuel for

athletes

Glucose (blood sugar)

Muscle glycogen and liver glycogen

Carbohydrate is the master fuel for

athletes

Glucose (blood sugar)

Muscle glycogen and liver glycogen

Page 5: Sports Nutrition: Recipe for Winning

Carbohydrates for Exercise Carbohydrates for Exercise

Muscle glycogen: main source of energy

for physical performance.

Liver glycogen: helps maintain blood

glucose.

Muscle glycogen: main source of energy

for physical performance.

Liver glycogen: helps maintain blood

glucose.

Page 6: Sports Nutrition: Recipe for Winning

Muscle and Liver Glycogen Muscle and Liver Glycogen

Page 7: Sports Nutrition: Recipe for Winning

Types of Carbohydrates Types of Carbohydrates

Simple carbohydrate foods

cause large and rapid changes in blood

glucose levels on ingestion ( a rapid rise,

followed by a rapid and often greater fall).

Complex carbohydrate foods

more nutritious foods;

digestion and absorption are slower, producing

a flatter and more sustained blood glucose and

insulin response.

Simple carbohydrate foods

cause large and rapid changes in blood

glucose levels on ingestion ( a rapid rise,

followed by a rapid and often greater fall).

Complex carbohydrate foods

more nutritious foods;

digestion and absorption are slower, producing

a flatter and more sustained blood glucose and

insulin response.

Page 8: Sports Nutrition: Recipe for Winning

COMPLEX

oRice

oBread

oCorn

oCrackers

oNoodles

oPotatoes

oVegetables

Page 9: Sports Nutrition: Recipe for Winning

SIMPLE

Candies

Table Sugar

Honey

Chocolates

Soft drinks

Fruits

Milk

Some Vegetables

Page 10: Sports Nutrition: Recipe for Winning

Nutrition Before Exercise Nutrition Before Exercise

fuel muscles & store glycogen

provide proper hydration

maintain a normal blood glucose level

fuel muscles & store glycogen

provide proper hydration

maintain a normal blood glucose level

Page 11: Sports Nutrition: Recipe for Winning

When should I eat? When should I eat?

Fat, protein and fiber rich foods take longer

to digest than other foods.

AIS Sports Nutrition, last updated July 2009

Australian Sports Commission

Fat, protein and fiber rich foods take longer

to digest than other foods.

AIS Sports Nutrition, last updated July 2009

Australian Sports Commission

Page 12: Sports Nutrition: Recipe for Winning

When should I eat? When should I eat?

Large amount of foods will take longer to

digest.

General guide: 3-4 hours before exercise

for a regular meal or about 1-2 hours

before exercise for a lighter snack.

AIS Sports Nutrition, last updated July 2009

Australian Sports Commission

Large amount of foods will take longer to

digest.

General guide: 3-4 hours before exercise

for a regular meal or about 1-2 hours

before exercise for a lighter snack.

AIS Sports Nutrition, last updated July 2009

Australian Sports Commission

Page 13: Sports Nutrition: Recipe for Winning

Carbohydrate

Recommendation

Carbohydrate

Recommendation

3 to 5 grams of carbohydrates per pound

of body weight

7 to 11 grams per kilogram of body weight

or 6 to 10 grams per kilogram of body

weight

3 to 5 grams of carbohydrates per pound

of body weight

7 to 11 grams per kilogram of body weight

or 6 to 10 grams per kilogram of body

weight

Page 14: Sports Nutrition: Recipe for Winning

Carbohydrate

Recommendation

Carbohydrate

Recommendation

3 to 5 grams of carbohydrates per pound

of body weight

7 to 11 grams per kilogram of body weight

or 6 to 10 grams per kilogram of body

weight

3 to 5 grams of carbohydrates per pound

of body weight

7 to 11 grams per kilogram of body weight

or 6 to 10 grams per kilogram of body

weight

Page 15: Sports Nutrition: Recipe for Winning

Ex: 150 lb athlete

150lb x 3grams = 450grams

150 x 5grams = 750grams

Ex: 150 lb athlete

150lb x 3grams = 450grams

150 x 5grams = 750grams

Page 16: Sports Nutrition: Recipe for Winning

Breakfast

544 grams CHO Meal (approximate)

Rice

Chicken

Adobo Banana

4 cups

2 pieces

1 piece

184 g

-

10 g

AM Snack

Pasta with

meat sauce Garlic bread

1 cup

2 pieces

23 g

23 g

Page 17: Sports Nutrition: Recipe for Winning

Lunch

Rice

Beef Afritada

Vegetable

Guisado Orange

3 cups

2 MBS

1 cup

1 piece

138 g

-

3 g

10 g

PM Snack

bread Peanut butter

3 pieces 1 Tablespoon

45 g 3 g

Page 18: Sports Nutrition: Recipe for Winning

PM Snack 544 grams CHO Meal

Bread Peanut butter

3 pieces 1 Tablespoon

45 g 3 g

Dinner

Rice

Grilled

Stuffed Fish

Pinakbet Pineapple

2 cup

2 slices

1 cup 1 slice

92 g

-

3 g 10 g

Page 19: Sports Nutrition: Recipe for Winning

Protein For Exercise Protein For Exercise

Endurance athletes

1.2 - 1.4g/kg/day

Resistance and strength training

1.2 - 1.7g/kg/day

Growing teenage athlete

1.5 - 2.0g/kg/day

Endurance athletes

1.2 - 1.4g/kg/day

Resistance and strength training

1.2 - 1.7g/kg/day

Growing teenage athlete

1.5 - 2.0g/kg/day

Page 20: Sports Nutrition: Recipe for Winning

Protein Food Sources Protein Food Sources

Animal sources: meat, fish, poultry,

seafoods, eggs, milk and dairy products,

and glandular organs (liver, spleen, etc).

Animal sources: meat, fish, poultry,

seafoods, eggs, milk and dairy products,

and glandular organs (liver, spleen, etc).

Page 21: Sports Nutrition: Recipe for Winning

Protein Food Sources Protein Food Sources

Plant sources: Legumes (munggo), beans,

nuts and seeds, cereals and grains, soy,

vegetables, and processed vegetable

proteins like tofu, vegemeat, etc.

Plant sources: Legumes (munggo), beans,

nuts and seeds, cereals and grains, soy,

vegetables, and processed vegetable

proteins like tofu, vegemeat, etc.

Page 22: Sports Nutrition: Recipe for Winning

Potential Problems with High

Protein Diets

Potential Problems with High

Protein Diets

Excess protein is converted to fat.

Increased protein in the diet may inhibit

the replacement of muscle glycogen.

Takes longer to digest if used as a pre-

game meal.

Excess protein is converted to fat.

Increased protein in the diet may inhibit

the replacement of muscle glycogen.

Takes longer to digest if used as a pre-

game meal.

Page 23: Sports Nutrition: Recipe for Winning

Fat For Exercise Fat For Exercise

Important fuel source for prolonged

activities.

Slow sources of energy.

Important fuel source for prolonged

activities.

Slow sources of energy.

Page 24: Sports Nutrition: Recipe for Winning
Page 25: Sports Nutrition: Recipe for Winning

Benefits Of Eating During

Extensive Exercise

Benefits Of Eating During

Extensive Exercise

Maintain normal blood sugar

Provide energy

Prevent Dehydration

Maintain normal blood sugar

Provide energy

Prevent Dehydration

Page 26: Sports Nutrition: Recipe for Winning

Who Will Benefit? Who Will Benefit?

Event that lasts for more than

60 to 90 minutes

Event that lasts for more than

60 to 90 minutes

Page 27: Sports Nutrition: Recipe for Winning

Sports longer than 90 minutes Sports longer than 90 minutes

A carbohydrate intake in the range of 30-

60grams per hour (100 to 250 calories)

works for most athletes; or

Consume 0.7 gms. per lb. body wt

A carbohydrate intake in the range of 30-

60grams per hour (100 to 250 calories)

works for most athletes; or

Consume 0.7 gms. per lb. body wt

Page 28: Sports Nutrition: Recipe for Winning

Ultra-endurance events

(> 4 hours)

Ultra-endurance events

(> 4 hours)

50 - 90grams per hour

Important to replace salt losses and to

consume protein.

50 - 90grams per hour

Important to replace salt losses and to

consume protein.

Page 29: Sports Nutrition: Recipe for Winning

Nutrition Recovery Nutrition Recovery

Nutrition recovery immediately after a

training session or event has been shown

to positively effect subsequent exercise

performance.

Nutrition recovery immediately after a

training session or event has been shown

to positively effect subsequent exercise

performance.

Sports Dietitians Australia. June 2012

Page 30: Sports Nutrition: Recipe for Winning

Nutrition For Recovery Nutrition For Recovery

To reload and refuel the muscle glycogen

lost.

To replace fluids and electrolytes lost.

To repair and produce new muscle protein

and red blood cells.

To reload and refuel the muscle glycogen

lost.

To replace fluids and electrolytes lost.

To repair and produce new muscle protein

and red blood cells.

Page 31: Sports Nutrition: Recipe for Winning

Recovery Foods Recovery Foods

recovery carbohydrates

recovery proteins

recovery fluids

recovery electrolytes

recovery carbohydrates

recovery proteins

recovery fluids

recovery electrolytes

Page 32: Sports Nutrition: Recipe for Winning

Recovery Carbohydrates Recovery Carbohydrates

Consume carbohydrates within 30 minutes

after exercise

Carbohydrate rich meal (complex and

simple)

Consume 0.5 GM.CHO/lb.or 1 GM/kg body

weight

Consume carbohydrates within 30 minutes

after exercise

Carbohydrate rich meal (complex and

simple)

Consume 0.5 GM.CHO/lb.or 1 GM/kg body

weight

Page 33: Sports Nutrition: Recipe for Winning

Example: 150 lb. Athlete Example: 150 lb. Athlete

150 x 0.5 GM. CHO per lb.

= 75 GM.CHO x 4 cals/gram CHO

= 300 calories

150 x 0.5 GM. CHO per lb.

= 75 GM.CHO x 4 cals/gram CHO

= 300 calories

Page 34: Sports Nutrition: Recipe for Winning

Sample Recovery Snacks

Containing 75 Grams

Carbohydrates

Sample Recovery Snacks

Containing 75 Grams

Carbohydrates

2 slices of bread (23gms)

2 tsp of jam (5gms)

1 cup pasta / spaghetti (23gms)

1 pc banana (10gms)

1 (8oz) sports drinks (14gms)

2 slices of bread (23gms)

2 tsp of jam (5gms)

1 cup pasta / spaghetti (23gms)

1 pc banana (10gms)

1 (8oz) sports drinks (14gms)

Page 35: Sports Nutrition: Recipe for Winning

Recovery Protein Recovery Protein

To stimulate the release of insulin

To repair damaged tissue.

- For both resistance and endurance

athletes, consume 15-25g of high quality

protein in the first hour after exercise.

To stimulate the release of insulin

To repair damaged tissue.

- For both resistance and endurance

athletes, consume 15-25g of high quality

protein in the first hour after exercise.

Page 36: Sports Nutrition: Recipe for Winning

Recovery Protein Recovery Protein

a good ratio: 1 gram of protein:

3 grams of carbohydrates

a slice of chicken w/ 2 slices of

bread

spaghetti with tomato sauce and little

lean meat

a good ratio: 1 gram of protein:

3 grams of carbohydrates

a slice of chicken w/ 2 slices of

bread

spaghetti with tomato sauce and little

lean meat

Page 37: Sports Nutrition: Recipe for Winning

Muscle Repair and Building Muscle Repair and Building

Chocolate milk is a quick and easy post-

recovery drink.

Non-fat chocolate milk: 26grams

Carbohydrate and 8grams of protein;

correct ratio of carbohydrates and

proteins.

Chocolate milk is a quick and easy post-

recovery drink.

Non-fat chocolate milk: 26grams

Carbohydrate and 8grams of protein;

correct ratio of carbohydrates and

proteins.

Page 38: Sports Nutrition: Recipe for Winning

Recovery Fluids Recovery Fluids

replace 2 -3 cups of fluid per pound of

sweat lost

to assure adequate rehydration: urine

should be clear.

best choices: water, watery foods, juices,

high-carbohydrate sports drinks and soft

drinks

replace 2 -3 cups of fluid per pound of

sweat lost

to assure adequate rehydration: urine

should be clear.

best choices: water, watery foods, juices,

high-carbohydrate sports drinks and soft

drinks

Page 39: Sports Nutrition: Recipe for Winning

Recovery Electrolytes Recovery Electrolytes

Sodium and potassium

Maintenance of water and electrolyte

balance

Sodium and potassium

Maintenance of water and electrolyte

balance

Page 40: Sports Nutrition: Recipe for Winning

Potassium: potatoes, banana, orange

juice, raisins, pineapple juice, yoghurt

Sodium: pizza, spaghetti, salted crackers,

cheese, instant noodle soup, potato chips

Potassium: potatoes, banana, orange

juice, raisins, pineapple juice, yoghurt

Sodium: pizza, spaghetti, salted crackers,

cheese, instant noodle soup, potato chips

Page 41: Sports Nutrition: Recipe for Winning

Rest Rest

Two days of rest with high carbohydrate

diet and no exercise

Two days of rest with high carbohydrate

diet and no exercise

Page 42: Sports Nutrition: Recipe for Winning

Sample of Recovery Foods Sample of Recovery Foods Food Items

CHO (gm)

PROT (gm)

Na (mg)

K (mg)

2 cups spaghetti with meat balls & tomato sauces

78

38

2,018

1,332

2 glasses pineapple juice, unsweetened

64

2

6

670

1 big banana

20

1

1

451

1 cup ice cream

32

5

116

257

2 glasses of fresh orange juice

52

4

4

992

Sources: Nutrition and Diet Therapy, 1994 by Lutz and Przytulski Nutrition for the Food Service Professional, 1997 by Karen Eich Drummond 1

Page 43: Sports Nutrition: Recipe for Winning

Fluids and Hydration Fluids and Hydration

Page 44: Sports Nutrition: Recipe for Winning

Functions Functions

Water maintains body temperature under

various environmental conditions.

Water maintains fluid and electrolyte

balance.

Water maintains body temperature under

various environmental conditions.

Water maintains fluid and electrolyte

balance.

Page 45: Sports Nutrition: Recipe for Winning

Functions Functions

Water maintains blood volume. Blood

transports oxygen and nutrients to the cells

Water maintains blood volume. Blood

transports oxygen and nutrients to the cells

Page 46: Sports Nutrition: Recipe for Winning

To know when athletes are adequately hydrated:

Check the color (clear, pale yellow),

frequency and volume of urine.

Urine color should be pale ( not clear) and frequent.

Certain foods and vitamin supplements can change urine color.

To know when athletes are adequately hydrated:

Check the color (clear, pale yellow),

frequency and volume of urine.

Urine color should be pale ( not clear) and frequent.

Certain foods and vitamin supplements can change urine color.

Page 47: Sports Nutrition: Recipe for Winning
Page 48: Sports Nutrition: Recipe for Winning

Thirst is a poor predictor of an athlete’s

fluid needs.

Thirst is a poor predictor of an athlete’s

fluid needs.

Thirst occurs with a 1 percent loss in body

weight.

2 to 4 percent losses physical

performance is impaired irritability,

nausea, lethargy

5 to 6 percent losses impaired

temperature regulation and increased

heart rate and breathing rates

Thirst occurs with a 1 percent loss in body

weight.

2 to 4 percent losses physical

performance is impaired irritability,

nausea, lethargy

5 to 6 percent losses impaired

temperature regulation and increased

heart rate and breathing rates

Page 49: Sports Nutrition: Recipe for Winning

Signs and Symptoms of

Dehydration

Signs and Symptoms of

Dehydration

Mild Dehydration:

Thirst, fatigue, decreased appetite, heat intolerance, light headedness,

small amount and very

concentrated urine

Severe Dehydration:

Difficulty swallowing, shriveled and

dry skin, stumbling, sunken eyes and

poor vision, delirium, muscle spasms

Mild Dehydration:

Thirst, fatigue, decreased appetite, heat intolerance, light headedness,

small amount and very

concentrated urine

Severe Dehydration:

Difficulty swallowing, shriveled and

dry skin, stumbling, sunken eyes and

poor vision, delirium, muscle spasms

Page 50: Sports Nutrition: Recipe for Winning

Factors to Consider in

Choosing a Beverage

Factors to Consider in

Choosing a Beverage

Concentration

Intestinal Absorption

Concentration

Intestinal Absorption

Page 51: Sports Nutrition: Recipe for Winning

Concentration and Intestinal

Absorption

Concentration and Intestinal

Absorption

Carbohydrate solutions of about 4 to 8

percent concentration empty from your

stomach faster.

Drinks of less than 4 percent concentration

would not supply enough carbohydrates

to enhance performance.

Carbohydrate solutions of about 4 to 8

percent concentration empty from your

stomach faster.

Drinks of less than 4 percent concentration

would not supply enough carbohydrates

to enhance performance.

Page 52: Sports Nutrition: Recipe for Winning

Drinks of 10 to 12 percent concentration

(soft drinks, energy drinks) emptied more

slowly.

Drinks of 10 to 12 percent concentration

(soft drinks, energy drinks) emptied more

slowly.

Page 53: Sports Nutrition: Recipe for Winning

Determine the percentage carbohydrate in a

drink

Ex: Drink contains about 14 grams of sugar in a 240ml bottle.

14 grams / 240 ml = 0.058 x 100%

= 6%

= 6grams/100ml

Drink contains about 14 grams of sugar in a 240ml bottle is equivalent to about 6grams per 100ml or 6%

Determine the percentage carbohydrate in a

drink

Ex: Drink contains about 14 grams of sugar in a 240ml bottle.

14 grams / 240 ml = 0.058 x 100%

= 6%

= 6grams/100ml

Drink contains about 14 grams of sugar in a 240ml bottle is equivalent to about 6grams per 100ml or 6%

Page 54: Sports Nutrition: Recipe for Winning

Fluids to be Avoided

Fluids to be Avoided

Carbonated Drinks

make athletes feel full

cause stomach upset

Carbonated Drinks

make athletes feel full

cause stomach upset

Page 55: Sports Nutrition: Recipe for Winning

Caffeinated Drinks Caffeinated Drinks

sources: coffee, colas, chocolate, tea

diuretic, predisposing factor for

gastrointestinal problems

sources: coffee, colas, chocolate, tea

diuretic, predisposing factor for

gastrointestinal problems

Page 56: Sports Nutrition: Recipe for Winning

Alcoholic Beverages Alcoholic Beverages

depressant

Decreased muscle blood flow

Sedative

Diuretic

Poor source of CHO & B-vitamins.

depressant

Decreased muscle blood flow

Sedative

Diuretic

Poor source of CHO & B-vitamins.

Page 57: Sports Nutrition: Recipe for Winning

Soft Drink/Fruit Juice

too high in carbohydrate and too low in

electrolytes.

It decreases voluntary fluid intake due

to carbonation.

Soft Drink/Fruit Juice

too high in carbohydrate and too low in

electrolytes.

It decreases voluntary fluid intake due

to carbonation.

Page 58: Sports Nutrition: Recipe for Winning

Energy Drinks

Energy drinks are not sports drinks.

Energy drink has 12% or higher carbohydrate concentration.

Many add caffeine, vitamins, and herbal supplements as stimulants.

These additives have no impact on sport performance.

Energy Drinks

Energy drinks are not sports drinks.

Energy drink has 12% or higher carbohydrate concentration.

Many add caffeine, vitamins, and herbal supplements as stimulants.

These additives have no impact on sport performance.

Page 59: Sports Nutrition: Recipe for Winning

Drinking Plan Drinking Plan

Before practice/competition: 1 to 2 cups

of fluid 15 to 30 minutes before exercise

During practice/competition: 1/2 to 1-1/2

cups of fluid every 15 to 20 minutes.

After practice/competition: 2 to 3 cups of

fluid for every pound lost.

Before practice/competition: 1 to 2 cups

of fluid 15 to 30 minutes before exercise

During practice/competition: 1/2 to 1-1/2

cups of fluid every 15 to 20 minutes.

After practice/competition: 2 to 3 cups of

fluid for every pound lost.

Page 60: Sports Nutrition: Recipe for Winning

Estimating Your Fluid Losses Estimating Your Fluid Losses

Weigh yourself before exercise in minimal

clothing.

Weigh yourself at the end of your session in

minimal clothing.

Replace 2 to 3 cups of fluid for every

pound lost.

Weigh yourself before exercise in minimal

clothing.

Weigh yourself at the end of your session in

minimal clothing.

Replace 2 to 3 cups of fluid for every

pound lost.

Page 61: Sports Nutrition: Recipe for Winning

Hydration Guidelines Summary Hydration Guidelines Summary

Glucose dilution should be between 4-8%

or 6-8%.

Avoid any diuretic stimulation (alcohol,

caffeine, tea, regular soda, aspirin or any

diuretic pill) 24 hours before any

competition

Drink on schedule

Glucose dilution should be between 4-8%

or 6-8%.

Avoid any diuretic stimulation (alcohol,

caffeine, tea, regular soda, aspirin or any

diuretic pill) 24 hours before any

competition

Drink on schedule

Page 62: Sports Nutrition: Recipe for Winning

Weigh in before and after exercise

Check urine to monitor hydration tips

Weigh in before and after exercise

Check urine to monitor hydration tips

Page 63: Sports Nutrition: Recipe for Winning

Vitamins, Minerals … And

Supplements

Vitamins, Minerals … And

Supplements

vitamins and minerals do not provide

energy, BUT they are important in

metabolic and energy production.

do not improve performance

safest practice: choose a ‘multi’ type

preparation

vitamins and minerals do not provide

energy, BUT they are important in

metabolic and energy production.

do not improve performance

safest practice: choose a ‘multi’ type

preparation

Page 64: Sports Nutrition: Recipe for Winning

For more information, please contact Ms. Karen Leslie Lee-Pineda, MSPH, RND Cell no. : +63917-541-3733 Email Address: [email protected]