NUTRITION MANAGEMENT DURING SPORTS

1. Advanced human nutrition-II
NUTRITION MANAGEMENT
DURING SPORTS
M.Manjuladevi
I.M.Sc (Home Science)

2. Energy needs
• Energy needs
– Fuel for training
– Maintain healthy weight
– Support growth (if adolescent)
– May require frequent meals and snacks

3. Carbohydrate Needs
• Main fuel for many types of activity
• Consume ~60% of total kcal from carbohydrate
> 5 gm of carbohydrate/kg body weight
• Aerobic and endurance athletes
7-10 gm carbohydrates/kg body weight
• ~ 500-600 gm of carbohydrates/day
_ High-carbohydrate diets
– Increase glycogen stores
– Extend endurance

4. Carbohydrate needs
• Carbohydrate intake
– Before exercise
• Easily digested foods/beverages
– Pre-exercise meals and glycemic index
• Measure food to monitor its effects,
which can raise blood glucose
Photo © Photodisc

5. Carbohydrate needs
– During exercise
• Sports drinks (4–8% carbohydrate)
– After exercise
• Replenish glycogen stores
– 1 to 1.5 grams carbohydrate per kg both 30
minutes and 2 hours after exercise

6. Carbohydrate Loading
• Events lasting longer than 60-90 minutes
• Maximize glycogen stores
• Tapering of exercise while increasing carbohydrate intake
• Carbohydrate loading
– 60–70% of calories as carbohydrate
– Decrease exercise intensity prior to competition

7. Carbohydrate (CHO) Loading
600600600450450450CHO
(grams)
rest2020404060Exercis
e Time
123456Days
Before
Com-
petition

8. Fat Needs
• ~35% of total kcal
• Rich in monounsaturated fats
• Limit saturated fats
• Limit trans fat
• Fat
– Major fuel source for endurance activities
– High-fat diet not needed
– Recommendations
• Moderate fat intake: 20–35% of calories
• Limit saturated fat to less than 10% of energy

9. Protein Needs
• Recommend 1.0 - 1.6 gm protein/kg body weight
• Up to 1.7 gm/km body weight for athletes beginning strength
training
• Needs are easily met by a normal diet,sort of
– Major Protein supplements are not necessary unless
attempting to build muscle mass (protein shakes)
– Excessive protein has not been shown to be beneficial

10. Protein needs
• Protein recommendations
– Adults: 0.8 grams per kg body weight
– Endurance athletes: 1.2–1.4 g/kg
– Resistance-trained athletes: 1.6–1.7 g/kg
• Protein sources
– Foods: lean meats, fish, low-fat dairy, and egg whites
• Protein intake after exercise
– Helps replenish glycogen
• Dangers of high-protein intake

11. Current Protein Recommendations

12. Vitamins and Minerals
• Vitamin E and C
– Slightly higher needs
– Antioxidant properties
• Thiamin, riboflavin, vitamin B-6, potassium, magnesium, iron,
zinc, copper, and chromium needs
– May also be higher (role in metabolism or sweat)
• Increase intake of fruits and vegetables

13. Vitamins and Minerals
• B vitamins
– Needed for energy metabolism
– Choose variety of whole grains, fruits, and vegetables
• Calcium
– Needed for normal muscle function and strong bones
– Low-fat dairy products
– Adequate intake may be a problem for females
– Irregular menstruation/Amenorrhea
– Severe bone loss and osteoporosis
– Extra calcium does not compensate for effects of menstrual
irregularities
– Compromises bone health
– Calcium deficiency increases risk of stress fractures

14. Vitamins and Minerals
• Iron
– Needed for oxygen delivery and energy production
– Athletes have higher losses
– Lean red meats, vegetables, and enriched grains
– Iron deficiency affects performance
_ Sports anemia
_ Increase in plasma volume but not RBCs
– Women at risk because of menstruation
– Focus on iron-rich foods
– Use of iron supplement may cause toxic effects

15. Vitamins and Minerals
• Other trace minerals
_Copper and zinc
_ Avoid high-dose supplements

16. Fluid Needs
• Needs of average adults
– 9 cups per day for women
– 13 cups per day for men
• Athletes need more (depending on sweating)
• Maintenance of body’s cooling system
– Water helps dissipate heat from working muscles
• Avoid losing more than 2% of body weight during exercise
• For every 1lb. lost replace 2.5-3 cups of fluid

17. Fluid Need
• Exercise and fluid loss
– Increased losses
from sweat
– Increased with
heat, humidity
– Risk for
dehydration
© PhotoDisc

18. Fluid Need
• Hydration
– Adequate fluids before,
during, after exercise
– Water vs. sports drinks
• Duration
• Intensity
• Environmental factors

19. Sports Drinks For
Endurance Exercise
• Recommended for activity > 60 minutes
– Help maintain blood glucose level and blood volume
– Delay “bonking”
• Supply electrolytes: Na, K, P, Cl
• <60 minutes: Water adequate:
– Nutrients are easily replaced by diet