This document discusses sports nutrition and provides information on several key topics: 1) It defines sports nutrition and outlines how it has evolved over time to focus on hydration, energy replenishment, and protein in addition to traditional carbohydrates. 2) It describes the different energy systems used in exercise and how carbohydrates, fats, and proteins contribute as fuels. 3) It provides nutritional guidelines for athletes including recommendations for carbohydrate, protein, fat, vitamin, mineral, and fluid intake to support training, recovery, performance and overall health.

2. SPORTS NUTRITION

3. Introduction
Sports nutrition can be defined as the application of nutrition
knowledge to a practical daily eating plan focused on providing the fuel for
physical activity, facilitating the repair and rebuilding process following hard
physical work, and optimizing athletic performance in competitive events, while
also promoting overall health and wellness.

4. Evolution and growth of sports nutrition as a
discipline
• One of the scientists — Robert Cade — formulated a precisely balanced
carbohydrate and electrolyte beverage to assist the Gator players with
recovery after sweating and exercise. They called the remedy Gatorade.
• It has been more than 50 years since the debut of the sports beverage
business, and much has changed.
• While hydration and energy replenishment continue to be important, protein
has become a pivotal component of many sports beverages.

5. • Many are now designed to rehydrate, replenish and refuel.
• No longer are athletes the only ones drinking the beverages. Active
consumers aspiring to feel, look and perform at their best find these drinks
attractive.
• The concept of active nutrition continues to develop as interest spreads
beyond the traditional core base of bodybuilders, endurance athletes and
high-level sportsmen.
• Today, the sports nutrition is a mainstream category and more consumers are
seeking health and fitness everyday as a lifestyle choice.

6. • Aerobic — with oxygen
• Uses oxygen-dependent energy system for energy (oxidative
phosphorylation)
• Endurance activities “Endurance” or “ultra endurance” athletes
• Examples: Triathlon, Marathon
• Anaerobic — without oxygen
• Uses energy system that is not dependent on oxygen (creatine phosphate
replenishes ATP rapidly, or anaerobic glycolysis)
• Short in duration and high in intensity “Strength” or “power” athletes
• Examples: Sprints, Shot Put, Heavy Weight-lifting
Types of Exercise

7. Nutrition and Physical Performance
• “Exercise is medicine”
• Physical fitness
• Cardiorespiratory fitness
• Muscular strength
• Muscular endurance
• Body composition
• Flexibility
Photos © PhotoDisc

8. Physical Fitness and Testing Parameters

11. Cardio respiratory Fitness
VO2max (Maximum Oxygen Consumption Capacity)
• The Bruce maximal graded exercise test protocol was followed to measure the
VO2max.
• The subject run on a Treadmill (LE 200, Viasys, German) with a initial speed of 1.7
mph at 10% grade.
• The inclination of the Treadmill was increased by 2% after every 3min interval.
• The speed was increased from 1.7 mph to 2.5mph, 3.4mph, 4.2mph, 5.0 mph, and
5.5 mph with an interval of 3min at each stage upto exhaustion.
• RQ (Respiratory Quotient) more than 1 also considered as a criteria for measuring
VO2max. Expired gas was analyzed breath by breath technique with a metabolic
analyzer

12. Muscular strength Testing

13. Photos © PhotoDisc
• Strength, power and muscular endurance are fitness components with many things in
common. They require the application of muscular force to overcome resistance while
in motion; they involve muscular contraction of a specific muscle or muscle group;
and they are measurable components of fitness.
• Muscular endurance is the ability of a muscle or muscle group to exert force to
overcome a resistance many times.
• Often the resistance is the body itself. The measurement of muscular endurance is
based on the number of repetitions performed. Muscular endurance is specific to the
assessment.
• MC Gill Core Endurance test
• Plank hold
• Static squat
• Maximal push test
Muscular Endurance Testing

14. MC Gill Core Endurance test

15. Plank hold Test

16. Static squat Test
• To assess lower body muscular endurance
• The stands on both feet with the back to a
wall, hips and knees flexed to a 90° angle.
• Instruct client to lifted one foot 5 cm o” the
ground and hold for as long as possible.
• Timing begins when foot is lied and ends it
when makes contact with the ground.
• Record maximum time for each leg.

17. Maximal Push Test
• To assess upper body muscular endurance.
• The protocols for the Maximal Push Up Test and the Modified Push Up Test are as follows:
• Push-Up Test (Completed with the client on their toes)
• Lie on the mat, hands shoulder-width apart & fully extend the arms.
• Lower the body until the elbows reach 90 degrees.
• Return to the starting position with the arms fully extended.
• The feet are not to be held for the client.
• The push up action is to be continuous with no rest.
• Complete as many press-ups as possible.
• Record the total number of full body press-ups.

18. Somatotype Rating

19. Photos © PhotoDisc
• Heath – Carter method of Somatotype rating. The following equations were uses for
calculating somatotype.
• Endomorphy = ─ 0.7182 + 0.1451 × ∑SF ─ 0.00068 × ∑SF2 + 0.0000014 × ∑SF3 where ∑SF
= (sum of triceps, subscapular and supraspinale skinfolds) multiplied by (170.18/height in cm).
This is called height-corrected endomorphy and is preferred method for calculating
endomorphy)
• Mesomorphy = 0.858 × humerus breadth + 0.601 × femur breadth + 0.188 × corrected arm
girth + 0.161 × corrected calf girth ─ height × 0.131 +4.5
• Three different equations are used to calculate ectomorphy according to the height -weight
ratio (HWR):
• If HWR is greater than or equal to 40.75 then, Ectomorphy = 0.732 × HWR ─ 28.58.
• If HWR is less than 40.75 and greater than 38.25 then, Ectomorphy = 0.463 × HWR ─ 17.63.
• If HWR is equal to or less than 38.25 then, Ectomorphy = 0.1

20. Anthropometric and physiological
measurement
• Various techniques for measuring body
composition
• Work capacity

21. Anthropometric Assessment
• Height
• Weight
• Mid-upper arm circumference (MUAC)
• Demi-span or arm span
• Knee height
• Sitting height
• Skin fold thickness
• Head circumference
• Body fat

22. Weight and Body Composition

23. • Weight gain
• Increase muscle and reduce fat
• Weight loss
• Lose fat and maintain muscle
• Avoid dangerous
weight-loss practices

24. • Female athlete triad
• Disordered eating
• Lean-sport athletes at risk
• Amenorrhea
• Higher prevalence in athletes
• Results from increased physical activity, weight loss,
low body fat, and insufficient energy intake
• Premature osteoporosis
• Treat with hormone therapy

25. • Breaking the triad
• Screening, referral, and education
• Multidisciplinary efforts
• Proactive sports education
• Reducing the emphasis on body weight, eliminating group weigh-ins,
treating each athlete individually, and facilitating healthy weight
management

26. Develop an Active Lifestyle

27. Nutritional demands of sports and
dietary recommendations

28. Sports nutrition principles are based on sound general nutrition principles
• Dietary Reference Intakes (DRI)
• Dietary Guidelines for Indians
• MyPlate (previously My Pyramid)
• Other meal planning systems
• Can be modified to reflect demands of training and competition

30. Energy Systems, Muscles and
Physical Performance

31. • ATP-CP energy system
• Quick source of ATP
• Cellular ATP and creatine phosphate
• Fuel for 3 to15 seconds of maximal effort

32. • Lactic acid energy system
• Breakdown of glucose to lactic acid (lactate)
• Doesn’t require oxygen
• Rise in acidity triggers
muscle fatigue

33. • Oxygen energy system
• Breakdown of carbohydrate
and fat for energy
• Requires oxygen
• Produces ATP more slowly

34. • Teamwork in energy production
• Anaerobic systems
• Aerobic systems
• Glycogen depletion
• Steady drop for first 1.5 hours
• Entirely depleted ~ 3 hours
• Endurance training
• Decreases reliance on anaerobic systems
• Extends availability of glycogen

35. • Muscles and muscle fibers
• Slow-twitch fibers
• Fast-twitch fibers
• Relative proportion
determined by genetics

36. Optimal Nutrition for Athletic Performance
• Consume adequate energy and nutrients
• Maintain appropriate body composition
• Promote optimal recovery from training
• Maintain hydration status

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

38. Carbohydrate and Exercise

39. • Carbohydrate provide energy for muscle contraction
• Adequate carbohydrate intake prevents proteins from being used as energy.
• Carbohydrate depletion:
• Recommendation- Athletes in heavy training should have an intake of 6-
10g/kg body weight to prevent daily carbohydrate and glycogen depletion
(ADA, 2000). The amount required depends on : Athletes TDEE, type of
sports, environmental condition etc.
smaller sugars (glucose,
fructose, galactose) get
absorbed and provide
energy
Rest of the glucose is
stored as glycogen in
muscle and liver.

40. Before exercise- serves 2 purpose
• Keeps the athlete from feeling hungry before exercise
• Maintains optimal level of blood glucose for exercising muscles (ACSM, 2009)
• Should provide 200-350 gm of carbohydrate, 3-4 hrs before the event.
• Eg- toast with jelly, baked potato, spaghetti +tomato sauce, cereal with
milk etc.
• During exercise- For exercise lasting longer than an hour, carb intake ensures
availability of sufficient amount of energy during later stages of exercise and
improves performance, maintains blood glucose level too.

41. • High-carbohydrate diets
• Increase glycogen stores
• Extend endurance
• Carbohydrate loading
• 60–70% of calories as
carbohydrate
• Decrease exercise intensity
prior to competition

42. • 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
• 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
Photo © Photodisc

43. Dietary Fat and Exercise

44. • 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
• Avoid trans fat as much as possible

45. Protein and Exercise

46. • 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

47. Vitamins, minerals
and athletic performance

48. • B vitamins
• Owing to increased energy requirements and exercise-induced production of
free radicals, higher amounts of B- vitamins with anti- oxidant properties are
required for athletes.
• Needed for energy metabolism
• Choose variety of whole grains, fruits, and vegetables
• The B-vitamin requirement is 1mg/1000 kcal for thiamin and riboflavin and10-
20mg/1000 kcal for niacin.
• Intake of retinol may be placed at 1000-2000 micrograms per day
• Vitamin E, which is an antioxidant should be taken at the level of 10-20 IU
• Vitamin C, which is also essential for iron absorption , its intake should be 100
200mg/day.

49. • Calcium
• Needed for normal muscle function and strong bones
• Low-fat dairy products
• Adequate intake may be a problem for females
• Iron
• Needed for oxygen delivery and energy production
• Athletes have higher losses
• Lean red meats, vegetables, and enriched grains
• Other trace minerals
• Copper and zinc
• Avoid high-dose supplements

51. Fluid Needs During Exercise

52. • Be aware of sweat loss
• 1 kg water loss after exercise = 1 liter of water loss
• Develop a conscious drinking pattern
• What to drink
• When to drink
• How much to drink
• Before activity – plain cold water/ glucose- electrolyte drink
• During activity- glucose- electrolyte drink/ juice
• After activity- glucose- electrolyte drink juice continue till urine is pale,
• 1gm weight loss= 1 ml of water
• Coconut water, sugarcane juice, sports drink are also consumed.
STEPS FOR ADEQUATE HYDRATION

53. • Food and fluid before exercise
• Relieve hunger, help with
hydration
• Volume depends on amount
of time prior to exercise and
GI tolerance
• In general, a meal or snack
should be – high CHO,
moderate protein, low fat.
• Replace fluid lost in sweat and
provide CHO
© PhotoDisc

54. Food and fluid after exercise
• Replenish nutrients lost during exercise and help to
speed recovery
• CHO to replenish muscle glycogen
• Protein to repair muscle tissue
• Fluid to restore hydration
• Electrolytes if large amounts lost in sweat
• Hydration
• Adequate fluids before, during, after exercise
• Water vs. sports drinks
• Duration
• Intensity
• Environmental factors

55. Nutrition Needs of Youth in Sports
• Priority on growth and development
• Meals/snacks both before and after exercise
• Caution: High tolerance for exercise in heat
© Glen Jones/ShutterStock, Inc.

56. Nutrition Supplements and
Ergogenic Aids

57. • Include products and practices that
• Provide calories
• Provide vitamins and minerals
• Contribute to performance and enhance recovery
• Are believed to stimulate and maintain muscle growth
• Amino acids
• “Andro” and DHEA
• Caffeine
• Carnitine
• Chromium
• Coenzyme Q10

58. • Creatine
• Ephedrine
• Ginseng
• Glutamine
• Medium-chain triglyceride oil
• Sodium bicarbonate
• Reasons for use
• Nutrition
• Physiological
• Psychological
• Biomechanical
• Pharmacological