Sports nutrition year 10

Sport Science Sport nutrition

What do these people have in common?

DIET GEARED TOWARD COMPETITION

QUESTIONS to be answered 1. What factors affect the dietary requirements of a sports

person?

2. What is the difference between the average athletes intake of carbs, protein & fat and that of an athlete of strenuous activity?

3. List the guidelines for a sportsperson’s diet?

4. Explain the role of the carbohydrate loading?

5. Explain the role of hydration

6. List some main sources of complex carbohydrates.

Sport nutrition IS BASED UPON……▪ The basic principles that govern general nutrition

▪ That is, a balance of all nutrients, a variety of food and moderation of the intake of that food.

▪ With that in mind, the importance of the training diet has been recognised.

THE TRAINING DIET..▪ Athletes now understand that they must eat well to ensure

maximum return from heavy training schedules.

▪ The competition diet is established providing athletes with knowledge of special eating practices, before, during and after the event to maximise their performance.

▪ Each sports person will have different dietary requirements depending on…

▪ Training

▪ Age

▪ Sex

▪ Body size

▪ Sport played

▪ Environment for training and competition

GENERAL PRINCIPLESOF SPORTS NUTRITIONRecommended balanced diet for average sports person is….

▪ 55 – 60% Carbohydrates

▪ 25 – 30% Fats

▪ 10 – 15% Protein

Recommended balanced diet for more strenuous athlete is…

▪ 70% carbohydrates

▪ 15 – 20% Fats

▪ 10 – 15% Protein

GUIDELINES FOR A SPORTS PERSON DIET

1. Increase complex carbohydrates

2. Decrease dietary fat

3. Ensure adequate protein intake

4. Increase dietary fibre

5. Decrease/eliminate alcohol

6. Decrease salt intake

7. Increase water intake

COMPETITION DIET▪ It is important to understand nutritionally related factors that

cause fatigue & reduced performance.

▪ These being : - depletion of muscle stores & dehydration

STRATEGIES TO REDUCE, DELAY OR OFFSET THESE FACTORS

Carb Loading Increasing the amount of carbohydrates in someone's diet before a competition or game

1-4 days of exercise taper (reduction of exercise) while following a high carbohydrate diet (7-12g/kg body weight) is sufficient to elevate muscle glycogen levels.

improve endurance exercise

can improve performance over a set distance by ~ 2-3%.

During exercise meal(high GI)▪ Restores muscle store levels reducing/delaying onset of

fatigue

▪ High in glycogen

▪ Example

▪ Gu energy gel, glycodin tablets,

sports drinks, lollies etc

Post exercise meal▪ Carbohydrates and protein

Carbohydrates replenish glycogen stores

Protein rebuilds muscle tissue that is damaged during exercise

▪ optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein)

▪ A study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate

CARBOHYDRATES

STARCH SUGARS

BREADS, CEREALS, RICE, PASTA AND POTATO

TABLE SUGAR, HONEY, FRUIT SUGAR, LOLLIES, SOFT DRINK AND BEER

CARBOHYDRATES

COMPLEX

(contain other useful nutrients)

Preferred option for carb intake due to being an efficient energy source, readily used.

Stores depleted quickly so need to be replaced frequently

SIMPLE

Carbohydrates stored as GLYCOGEN in the muscles and liver.

Muscles cannot perform without it. Therefore need to be replenished

Hydration (BEFORE DURING & AFTER)▪ Insufficient hydration fatigues your muscles, reduces your

coordination and causes muscle cramps.

▪ Fluid requirements vary due to Genetics, Body size, Fitness, Environment and Exercise intensity

ACTIVITY – ISOTONIC SPORTS drink▪ 1 cup water (not carbonated)

▪ 2 Tablespoons lemon juice

▪ small pinch of salt

▪ Flavoring and sweetener to taste

Reference

http://news.bbc.co.uk/sportacademy/hi/sa/healthy_eating/newsid_2132000/2132209.stm

Straight from a tap/bottle, fruits (oranges, pears)

The bodies main source of energy to carry out every-day activities

Protein

Supply essential fatty acids that form membrane of cells. Vital in hormone production

Sports of primary use Water All

CHO Beef, lamb, fish, chicken, eggs

Function Animal Products – meat, chicken etc (saturated)

Plants – Avocado (unsaturated)

Walking, mowing lawns

Secondary energy source when CHO’s are used

Marathon (Long in duration)

Builds and repairs all body cells

Transport other nutrients, cells, hormones & wastes around the body

Sources Breads, cereals, rice, pasta, fruit & vegetables Fats Team Sports (football,

netball etc)