Suryani Sport Nutrition

SPORT NUTRITION

DR. Dr. SURYANI. A, MSc DR. Dr. SURYANI. A, MSc

BAGIAN GIZIBAGIAN GIZI

FK-UNHASFK-UNHAS

@200@20044

OBJECTIVE

UNDERSTAND NUTRITION AND UNDERSTAND NUTRITION AND SPORTSSPORTS

CALCULATE THE NUTRITION CALCULATE THE NUTRITION REQUIREMENT FOR ATHTHLETESREQUIREMENT FOR ATHTHLETES

SPECIAL CONDITION IN ACTIVITIES SPECIAL CONDITION IN ACTIVITIES OF ATHLETESOF ATHLETES

KEY TERMS

AEROBIC METABOLISM: the transfer of usable AEROBIC METABOLISM: the transfer of usable energy through oxidative phosphorylation in the energy through oxidative phosphorylation in the respiratory chain in the presence of oxygen-- respiratory chain in the presence of oxygen--

ANAEROBIB METABOLISM: the transfer of ANAEROBIB METABOLISM: the transfer of usable energy without the presence of oxygenusable energy without the presence of oxygen

GLYCOGEN LOADING (GLYCOGEN GLYCOGEN LOADING (GLYCOGEN SUPERCOMPENSATION): a combination of SUPERCOMPENSATION): a combination of exercise and high carbohydrate diet that enables exercise and high carbohydrate diet that enables muscles to store glycogen beyond their normal muscles to store glycogen beyond their normal capacity capacity

Key terms

ATPATP CREATININE PHOSPHATECREATININE PHOSPHATE ERGOGENIC AIDERGOGENIC AID GLYCOGENGLYCOGEN GLYCOLYSISGLYCOLYSIS LACTIC ACIDLACTIC ACID MYOGLOBINMYOGLOBIN VO2 MAXVO2 MAX METABOLIC EQUIVALENTMETABOLIC EQUIVALENT

NUTRITION - SPORTS

NUTRITION HAS BECOME NUTRITION HAS BECOME IMPORTANT FOR IMPORTANT FOR

PERFORMANCE NOW THAT PERFORMANCE NOW THAT ATHLETES HAVE REACHED ATHLETES HAVE REACHED

LIMITS IN TRAINING, VOLUME LIMITS IN TRAINING, VOLUME AND INTENSITYAND INTENSITY

WHY ?

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

PROVIDING AN IMPROVEMENT OF PROVIDING AN IMPROVEMENT OF PERFORMANCEPERFORMANCE

YOU ARE WHAT YOU EAT

ANDAND

EAT TO WINEAT TO WIN

NUTRITION REQUIREMENT

NUTRITIONAL REQUIREMENTS OF EXERCISE

Energy and substrates for physical performanceEnergy and substrates for physical performance CarbohidratCarbohidrat FatFat ProteinProtein Fluid and electrolytesFluid and electrolytes Vitamin and mineralVitamin and mineral Ergogenic supplementErgogenic supplement

Energy and substrate for physical perfomance

To initiate a muscle contractionTo initiate a muscle contraction BMR, SDA, AF and GFBMR, SDA, AF and GF Heavy aerobic Heavy aerobic 4000-6000 kcal/day 4000-6000 kcal/day Some sports athletes Some sports athletes to reduce body and to reduce body and

fat massfat mass Frequently and intensivelyFrequently and intensively

TABLE : Classification of Physical Work Based on Energy Expenditure

Work Work CategoryCategory

Men Men (kcal/min)(kcal/min)

Women Women (kcal/min)(kcal/min)

ActivitiesActivities

LightLight 2.0 – 4.92.0 – 4.9 1.5 – 3.41.5 – 3.4 Walking, reading, driving, shop- Walking, reading, driving, shop- ping, bowling, fishing, golf ping, bowling, fishing, golf pleasure sailing.pleasure sailing.

ModerateModerate 5.0 – 7.45.0 – 7.4 3.5 – 5.43.5 – 5.4 Pleasure cycling, dancing, volley Pleasure cycling, dancing, volley ball, badminton, calisthenicsball, badminton, calisthenics

HeavyHeavy 7.5 – 9.97.5 – 9.9 5.5 – 7.45.5 – 7.4 Ice skating, water skiing, Ice skating, water skiing, comper- itive tennis, novice comper- itive tennis, novice mountain, climbing, joggingmountain, climbing, jogging

Work Work CategoryCategory

Men Men (kcal/min)(kcal/min)

Women Women (kcal/min)(kcal/min)

ActivitiesActivities

Very Very heavyheavy

10.0 – 12.410.0 – 12.4 7.5 – 9.47.5 – 9.4 Fencing, touch football, scuba Fencing, touch football, scuba diving, basketball, swimming diving, basketball, swimming (most strokes)(most strokes)

Unduly Unduly heavyheavy

>> 12.5 12.5 >> 9.5 9.5 Handball, squash, cross Handball, squash, cross coun- try skiing, paddleball, coun- try skiing, paddleball, running (fast pace)running (fast pace)

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

o

o

100

110

120

130

140

150

160

170

180

5 10 16 20 25

Goo

d

Exce

llent

Poor

PU

LS

E R

AT

E/M

IN

CALORIES/MIN

Fitness (VO2 max)

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

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

Carbohydrate

Most important Most important high intensity exercise & high intensity exercise & performanceperformance

Muscle glycogen concentration is influence Muscle glycogen concentration is influence by exercise,dietary, carbohydrate intake, by exercise,dietary, carbohydrate intake, and training statusand training status

0,5 - 0,6 g/day 0,5 - 0,6 g/day most athletes should most athletes should consumed a diet in which consumed a diet in which 50 % -70 % of 50 % -70 % of the kilo calories are from carbohydratethe kilo calories are from carbohydrate

Glycogen

Pyruvic acid

ATP

Glucose

ENERGYH

Lactic acid

CO2

H

Acetyl CoA Fatty acidAmino acid

H

H

ATP

H

H

H

CO2CREBS CYCLE

(Citric acid cycle)

(Tricarboxylic acid

Cycle)

CO2

H ATP ENERGY

ENERGY

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

F a t

Free fatty acid are released from adipose Free fatty acid are released from adipose stores for uptakestores for uptake

30% of kilo calorie30% of kilo calorie from fat recommended from fat recommended for the average diet is also appropriate for for the average diet is also appropriate for the athletethe athlete

P R O T E I N

Additional protein increases strength and Additional protein increases strength and enhance perfomance enhance perfomance not available not available

The protein requirement The protein requirement 1,2 – 1,61,2 – 1,6 g/kg g/kg body weight/daybody 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 lossSweat loss Restoration of fluid balance after exercise is Restoration of fluid balance after exercise is

an important part of the recovery processan important part of the recovery process

Vitamin and mineral

Vitamin and mineral supplements above Vitamin and mineral supplements above normal RDA are probably not necessarynormal RDA are probably not necessary

Vitamin C Vitamin C to prevent fatique to prevent fatique Vitamin B Vitamin B the function part of coenzyim the function part of coenzyim Vitamin E Vitamin E to prevent lipid peroxidation to prevent lipid peroxidation

Calsium Calsium High impact exercise High impact exercise Iron Iron Several function vital to muscle Several function vital to muscle

activity activity

Ergogenic supplement

Ergogenic effectErgogenic effect Increasing fat utilization during exerciseIncreasing fat utilization during exercise Transfer of fatty acid into the mitochondria Transfer of fatty acid into the mitochondria

for oxidationfor oxidation

SPECIAL CONDITION IN SOME ACTIVITES

Nutritional consideration for an event

PRE EVENT MEALPRE EVENT MEAL

- High carbohydrate- High carbohydrate- Fat should be limitedFat should be limited- A low protein mealA low protein meal- Fluid intake should be generous to ensure Fluid intake should be generous to ensure

that the body is well hydratedthat the body is well hydrated

NUTRITION DURING PERFOMANCENUTRITION DURING PERFOMANCE

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

POST EVENT MEALPOST EVENT MEAL

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

KEYPOINTS

The main nutritional needs of an athlete are The main nutritional needs of an athlete are to consume enough food to provide to consume enough food to provide sufficient energysufficient energy

Daily energy needs may double for a Daily energy needs may double for a marathonmarathon

Extra food Extra food High in energy but sufficient High in energy but sufficient in protein and micronutrient and easily in protein and micronutrient and easily digested and absorbed.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 available to the athletes.