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

1. Sport Science
Sport nutrition

2. What do these people have in common?

3. DIET GEARED TOWARD
COMPETITION

4. 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.

5. 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.

6. 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.

7. ▪ Each sports person will have different dietary
requirements depending on…
▪ Training
▪ Age
▪ Sex
▪ Body size
▪ Sport played
▪ Environment for training and competition

8. GENERAL PRINCIPLES
OF SPORTS NUTRITION
Recommended 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

9. 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

10. COMPETITION DIET
▪ It is important to understand nutritionally related factors that
cause fatigue & reduced performance.
▪ These being : - depletion of muscle stores
& dehydration

11. STRATEGIES TO REDUCE, DELAY OR
OFFSET THESE FACTORS

12. 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%.

13. 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

15. 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

16. CARBOHYDRATES
STARCH SUGARS
BREADS, CEREALS, RICE,
PASTA AND POTATO
TABLE SUGAR, HONEY,
FRUIT SUGAR,
LOLLIES, SOFT DRINK
AND BEER

17. 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

18. 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

19. 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

20. 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)