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sports nutrition - slides presented for year 10 level on sports nutrition.
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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)