Nutrition in Exercise and Sports

NUTRITION IN EXERCISE AND SPORTS GUIDANCE REGARDING EXERCISING AND SPORTS
ACTIVITIES
Fitness - refers to the characteristics that enable the
body to perform physical activity. 1. All teenageers and young adults should be
encouraged to exercise in ways best suited to
Regular exercise - is important to one’s physical, mental their lives. The exercised body is more likely to
and emotional health. Exercising conditions the body for remain healthy than one that remains
greater stamina, increases energy output for weight sedentary, because historically the human body
reduction, maintains normal serum cholesterol and required great energy exchange to obtain food,
blood glucose levels and relieves stress. protect itself and to survive the elements.
13 BENEFITS OF REGULAR AND ADEQUATE PHYSICAL 2. Each teenager and young adult should
ACTIVITIES participate in activities that maintain the
1. Help maintain optimal body composition elements of fitness, body compositions, cardio-
respiratory functions, and muscular strength
2. Increase muscle ratio of the body’s muscles to endurance, and flexibility. Raising the heart rate
fat is greater to at least 50% but no more than 75% of
3. Improve the possibility of weight loss when that maximum for 15 mins. With 5 minutes warm-up
is necessary and cool down, at least 3 days a week will
maintain cardio-respiratoyr fitness.
4. Increase the efficiency of muscle fibers to
produce energy 3. The maximum heart rate of adolescents has
been shown to be about 200. This number can
5. Increase the efficiency of hormones (insulin, be used until age 20 when the usual calculation
lipoprotein, lipase, epinephrine) to regulate for adults (subtracting the age from 330 to
energy metabolism. derive the maximum heart rate) can begin.
6. Decrease the production of lactic acid, which 4. Stressful exercise is unnecessary and
interferes with energy production undesirable. Continuous gradual improvement
and maintenance are effective. A few well-
7. Strengthen the heart, lungs and circulatory
flexibility and endurance.
system
5. Adolescents who participate in sports as well as
8. Increases the flow of oxygen to the heart and
those who do not should develop personal
brain
programs to assure fitness is maintained
9. Strengthen the bones because the muscles that between seasonal participation in organized
support the bones are developed. programs.
10. Increase levels of HDL over LDL and decrease NUTRIENT NEEDS OF ATHLETES
levels of some triglycerides
Adolescent athletes require specific nutritional support,
11. Raise rates of based metabolism primarily to maintain normal growth and physiologic
malnutrition in spite of the physical stress. Energy is the
12. Help control appetite basic factor
13. Increase brain power and concentration Carbohydrates - are important during prolonged or
Sports nutrition - is defined as the study and practice of sustained exercise to maintain blood glucose levels and
nutrition and diet as it relates to athletic performance to replace muscle glycogen.
 Is concerned with the type and quantity of fluid

and food by an athlete, and deals with
nutrients, supplements and organic substances.
Macronutrie Trainin Pre=competiti Post-
3. Reroutes blood supply from brain, liver and
nt g Day on and competitio
muscle into digesting heavy protein in the
meal Tournament n or
stomach.
Meal Recovery
meal 4. Metabolism of protein requires more water.
5. Too much protein leads to elevated calcium
Carbohydrat 60- 65-70% 75% excretion in athletes.
e 65%
VITAMINS AND MINERALS
Protein 10- 10-15% 10% Fluid - because exercises and sports activities produce
20% heat, which must be eliminated from the body quickly
to maintain body temperature, adequate fluid intakes
must be furnished.
Fat 20% 20% 15%
Hydration Guidelines for Athletes
Before Exercise: drink 4-8oz, 1-2hours before exercise
Carbohydrate loading - is the process of changing the
type of foods eaten adn adjusting the amount of During Exercise: drink at least 4-5oz every 10-15
training to increase glycogen stores in the muscles. This minutes
principle started in 1939 when scientists observed that After Exercise: drink at 16oz for every pound of weight
athletes consuming a high carbohydrate diet for three lost
days could perform heavy work twice as much as those
fed a high fat diet for the same three days. Ergogenic aids - are substances or devices that
enhances energy production, use on recovery and
Carbohydrates are the most efficient fuel for athletic provide athletes with a competitive advantage
performance, especially intense aerobic and anaerobic
activity. The energy from carbohydrate sources can be USE OF NUTRITIONAL SUPPLEMENTS AND ERGOGENIC
released within exercising muscle up to 2x faster than AIDS
energy from fat. Carbohydrate is the preferred fuel for
The pressure to win contributes to athletes’ search for a
the working muscles
competitive edge. Many recreational and elite athletes
There is only a limited store of carbohydrate in the body use supplements and ergogenic aids with the
as glycogen (liver and muscles ) and it should be expectation of improved performance. Nutrition
replaced after exercising. Low intake of carbohydrates supplements and ergogenic aids include products that:
affects mental health during competition and training
a. Provide calorie (liquid supplements and energy)
and concentration.
b. Provide vitamins and minerals (multivitamins
Fat - 20-30% of total energy needs
supplements)
Protein - excessive protein before a competitive game is
c. Contribute to performance during exercise and
discouraged to reduce frequent urination and kidney
enhance recovery after exercise (sports drinks
load for urinary excretion. The key to protein’s
and carbohydrate supplements)
successful role is the athlete’s diet is moderate.
d. Are believed to stimulate and maintain muscle
ADVERSE EFFECT OF TOO MUCH PROTEIN
growth (purified amino acids)
- contrary to popular belief, too much protein is
e. Contain micronutrients, herbal nad or cellular
deleterious to athletes because of the following
components that are promoted as ergogenic
reasons:
aids to enhance performance (caffeine,
1. Negative effects on kidney and liver chromium picolinate, creative and pyruvate)
2. Proteins does not give instant energy Most nutrient supplements are unnecessary for athletes
who select a variety of foods and meet energy needs.
Protein in food is just as effective as supplemental
protein for muscle building. Creatine is an effective
supplement for muscle building for well-trained athletes
to increase exercise performance and strength in
concordance with their dietary regimen but little
evidence for other products. Leucine may be the most
important amino acids for stimulation of muscle protein
synthesis and is an important signaling compound in
muscle.
New studies found that milk, especially skin milk and
chocolate milk maybe the new sports drink as milk leads
to protein synthesis which boosts net muscle protein
balance.
Compared to plain water and sports drink, chocolate
milk is effective at replacing fluids lost as sweat and
maintaining normal body fluid levels
NUTRITION GUIDELINES FOR ATHLETES
1. Maintain healthy body weight at all times
2. Eat a variety of foods
3. Liberalize carbohydrates. Be moderate in
protein. Be controlled in total fats.
4. Eat more fruits and vegetabl\es for adequate
fiber
5. Avoid excessive sugar and abusive salt intake.
6. Minimize alcohol or caffeine
7. Drink lots of water before, during and after
games or competitions.
8. Mind your iron and calcium stores. Iron is
important for healthy blood volume and
efficient oxygen uptake. Calcium is required for
integrity of skeletal structure.
9. Practice good eating habits
10. Eat the pyramid food way
11. Use vitamins and mineral supplementation only
as needed and under physician care or advice.
12. Get ample rest and sleep
13. Avoid alcoholic drinks

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NUTRITION IN EXERCISE AND SPORTS GUIDANCE REGARDING EXERCISING AND SPORTS

 Is concerned with the type and quantity of fluid

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