Sport Nutrition

Lecture 3

Dr.Najeeb Al-Surmi
Assist Professor of Food Science and
Technology
 Macronutrient & Micronutrient
requirements of team sport athletes
OVERVIEW
• The Importance of Carbohydrates to Fuel Performance

• Carbohydrate Recommendations for Daily Intake, Before, During, and

After Training and Competition

• Practical Applications and Practical Examples Throughout the

Presentation
 REVIEW

• Carbohydrate (CHO) is the primary fuel source for moderate and high-
intensity exercise

• The stored form of CHO in the muscle and liver is called glycogen,
supplies most of this fuel and can be manipulated through diet and
training

• CHO intake throughout the day, and before and after training and
competition will help to ensure adequate glycogen stores
C H O & ENDURACE
PERFORMANCE
A large body of literature has been developed around
endurance performance and CHO intake.

When compared with placebo ingestion during exercise

longer than 2 hours, carbohydrate feeding will; prevent
hypoglycaemia, maintain high rates of carbohydrate
oxidation, delay the onset of fatigue, reduce ratings of
perceived exertion and increase endurance capacity.

Cermak & van Loon. Sports Med. 2013;43:1139-1155

Jeukendrup, A. Nutrition. 2004;20:669-677
 C H O & TEAM SPORT
PERFORMANCE
.
• Sports such as soccer, rugby, field hockey and basketball
consistently show greater intermittent high intensity exercise
capacity with CHO intake
• 10out of 12 studies found improved intermittent high intensity
exercise capacity with CHO vs. placebo

Phillips et al. Sports Med. 2011;41:559-585

Baker et al. Nutrients. 2015;7:5733-5763
DAILY
CARBOHYDRATE
RECOMMENDATIONS
FOR ATHLETES
 DAILY C H O
INTAKE
Due to the additional energy demands of TYPE OF C ARBO HYDRATE
AC TIVITY TARGETS
training, CHO recommendations for athletes
are higher than the general population.
The recommendations are meant to support Low intensity or skill- 5-3g/kg of athlete’s
CHO availability for the muscle and central based activities body weight per day
nervous system based on the demands of the
Moderate exercise
sport. program (eg, -1 h per 7-5g/kg of athlete’s
day) body weight per day
To support energy demands, recommendations
are based on body weight. Endurance program
(eg, 1-3 hour(s) per day 10-6g/kg of athlete’s
Determining the right amount is an art and a mod-high intensity body weight per day
science – choose a starting point based on exercise)
recommendations, and then alter within the Extreme commitment
range based on how the athlete feels. (eg, >4-5 hours per 12-8g/kg of athlete’s
day mod-high intensity body weight per day
exercise)

Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
 DAILY C H O INTAKE TEAM
SPORTS
Usually 5-7 g/kg per day

A wide range of CHO is recommended since each team sport

athlete's needs are different.

A baseball player falls on the lower end whereas a soccer player

falls on the higher end of suggested daily CHO intake.

Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
 DAILY C H O INTAKE STRENGTH
TRAINING
4-7g / kg per day

CHO may increase the total amount of work an athlete is able to complete
during longer duration, high volume training sessions

Athletes should consume an amount of CHO that they can tolerate and
makes them feel energized during their workout

Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
 DAILY C H O INTAKE ENDURANCE
ATHLETE
10-6g/kg per day - moderate training
12-8 g/kg per day - heavy training

Fatigue in an endurance athlete is often due to depleted muscle glycogen

and low levels of blood glucose

Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
 C H O DAILY INTAKE TEAM SPORT ATHLETE

Example #1
Shermaine plays soccer in the fall and baseball in
the spring. He weighs 79.5 kg during soccer
season and 82 kg during baseball season. What
daily amount of CHO should Shermaine consume
during each season?
Soccer requires more energy than baseball, so
Shermaine should consume more daily CHO during
soccer season and less during baseball season
• 5-7 g/kg/day
• 7 g of CHO * 79.5 kg = 556.5 g of CHO/day during
soccer season
• 5 g of CHO * 82 kg = 410 g of CHO/day during baseball
season
 C H O DAILY INTAKE ENDURANCE ATHLETE

Example #3
Rick is training for a triathlon and wants to know
how much daily CHO he should be
consuming. He weighs 86 kg and has moderate
and heavy training days. How much daily CHO
should he consume?
• 10-6g/kg/day - moderate training
• 12-8g/kg/day - heavy training
• Moderate: 6 g of CHO * 86 kg = 516 g of
CHO/day or 10 g of CHO * 86 kg = 860 g of
CHO/day
• Heavy: 8 g of CHO * 86 kg = 688 g of CHO/day
or 1,032 g of CHO/day
 CHO DURING
TRAINING AND
COMPETITION
 C H O DURING TRAINING &
COMPETITION
Team Sports
Team sport athletes, when practicing or competing
for an hour or longer, and have a performance goal,
should consume

60-30grams per hour

of easily digestible, quickly oxidized carbohydrate.

This is a time that sugars such as sucrose, glucose,
and fructose, in the right amount, are appropriate
choices.
 C H O DURING TRAINING &
COMPETITION
Endurance Sports
DURATION CHO AMOUNT CHO TYPE

30 <minutes Not needed --

Rapidly oxidized (e.g. glucose,

75-30minutes Small amounts including mouth rinse
sucrose, maltodextrin)
Rapidly oxidized (e.g. glucose,
2-1h Up to 30 g/h
sucrose, maltodextrin)
Rapidly oxidized (e.g. glucose,
3-2h Up to 60 g/h sucrose, maltodextrin)

Multiple Transportable CHO (2:1

2.5 >h Up to 90 g/h
glucose:fructose)
 C H O DURING TRAINING &
COMPETITION
Power Sports
During competition, it may not be practical for
athletes who participate in power sports such
as swimming to consume CHO
These athletes should focus on pre-exercise
CHO and post-exercise CHO intake
During training, the power sport athlete may
be exercising for several hours and should
consume 30-60 g/hour of CHO
 C H O DURING TRAINING &
COMPETITION
Strength Training

Carbohydrate intake is not

necessary during strength
sessions.

Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Science. 2011;29(1):S17-S27
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568
Stellingwerff T, Maughan RJ, Burke LM. Journal of Sports Science. 2011;29(1):S79-S89
 C H O DURING TRAINING &
COMPETITION
Type of carbohydrate consumed is important during exercise.

Choose a carbohydrate that is easily digested, rapidly absorbed and

oxidized.
Glucose (dextrose), sucrose and maltodextrin are appropriate choices.
Fructose, while oxidized more slowly, is appropriate in small amounts when
combined with the sources listed above.
The form in which CHO is consumed (gel, drink solid) does not influence
oxidation rates and athletes should choose the form that works best for
them.

Baker LB, Rollo I, Stein KW, et al. Nutrients. 2015;7:5733-5763

Pfieffer B, Stellingwerff T, Zaltas E, et. al. Medicine & Science in Sports & Exercise. 2010;42:2030-2037
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568
 C H O DURING TRAINING & COMPETITION
Example #1
Team Sport Athlete
Scott is a running back for a high school football
team. His team scrimmage is an hour long.
Scott will use the scrimmage to practice his
game-time fueling plan.
The scrimmage is an hour long and Scott
tolerates CHO well. He also has a snack about
45 minutes before starting while listening to
coach, so a good starting point could be ~30-40
g CHO. If he feels like he needs more energy,
he can gradually increase closer to the upper
end of the recommendation range at 60 g.
 C H O DURING TRAINING & COMPETITION
Example #2
Endurance Athlete
Marshall is training for a triathlon and is going
on a 90-minute bike ride.
Based on the recommendations, Marshall
should start with 30 g of CHO/hour, for a total
of ~45 g on his ride. He should pay attention
to how he feels – for example, does he have
any GI upset? How are his energy levels?
The recommendations are a starting point,
and he can adjust from there based on how
he is feeling.
 Protein

Proteins are made up of amino acids, and these proteins and amino acids
are the main building blocks of our muscles, bones, skin, tissues, and
organs. When we consume protein, our body breaks it down into individual
amino acids during digestion and then uses these amino acids to create
new proteins throughout the body. It is essential to consume an adequate
amount of protein; otherwise, the body will have to break down muscle to
obtain the amino acids that it needs to function.
 Protein -Benefits
1 – Protein Helps You Feel Full Longer.
One of the main issues for people trying to lose weight and for athletes
burning a significant amount of calories is that they are constantly hungry.
This is where consuming protein can be especially beneficial because it
helps you feel full for a longer period of time as compared to carbohydrates
or fat. So for anyone trying to minimize unhealthy snacking, look for snacks
that are higher in protein.
 Protein -Benefits

2 – Protein Boosts Metabolism.

In addition to helping to promote satiety, protein can also help increase
metabolism, which can aid in burning calories more efficiently, which is
important for anyone trying to change their body composition.
Protein, when consumed throughout the day, also helps you maintain your
muscle mass. Having adequate muscle mass also is essential in
maintaining your metabolism.
 Protein -Benefits
3 – Protein Aids with Muscle Recovery and Growth.
Not only does eating protein help prevent muscle breakdown, but it can also
help build muscles. Combining regular activity and exercise with protein
intake promotes muscle growth.
High-quality proteins contain all of the essential amino acids .like Leucine, ,
plays a major role in promoting muscle growth and recovery after resistance
and endurance exercise. These high-quality proteins exist in animal-based
protein foods such as lean poultry, beef, fish, dairy, egg products, and
whole eggs.
Protein
Athletes may need more protein in their diets than the rest of
the population in order to repair and build muscle.

Because athletes generally eat more (to meet their energy

requirements) they are likely to meet their protein needs by
choosing a balanced diet.

Athletes do not necessarily need to take supplements or

consume lots of meat. Eating more protein than the body
needs does not increase the amount of muscle in the body.

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 Protein requirements

The protein requirements of a normal adult are 0.75g per

kilogram of body weight per day. For strength and
endurance athletes, protein requirements are increased to
around 1.2-1.7g of protein per kilogram of bodyweight per
day.

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 Daily Protein Recommendations for Athletes

0.8 g/kg/day 1.6 – 1.7 g/kg/day Up to 2.1 g/kg/day

RDA for healthy adults Strength training Endurance training

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Protein -Benefits
 Fat
Lipids are substances insoluble in water, represented mainly by triaglycerols,
phospholipids and cholesterol.
Fats are important for :
• Fuel for contrcting muscles
• To help the absorption of fat-soluble vitamins
• Protection for vital organs
• And they provide an essential structure to almost all cell membranes in the human
body
WHY FATS ARE IMPORTANT

Fuel for Absorption of Insulation for Cell-

contracting fat-soluble vital organs membrane
muscles vitamins structure

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TYPES OF DIETARY FAT
● Triacylglycerols are the most abundant dietary lipids (90%).
● There are made up of three fatty acids and glycerol back bone
GLYCEROL

Fatty acids

32
TYPES OF DIETARY FAT
# of carbons Name

● Triglycerides differ in their fatty acid composition < 6 carbons Short chain
● The most abundant fatty acids are long chain fatty acids
fatty acids. 6 – 12 carbons Medium chain
fatty acids
● Long chain fatty acids contain >12 carbons in
their structure > 12 Long chain
fatty acids

1 3 5 7 9 11 13 15 17

2 4 6 8 10 12 14 16 18

Short-chain Medium-chain Long-chain

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TYPES OF DIETARY FAT
● Fatty acids also differ in their structure

1 3 5 7 9 11 13 15 17 Saturated fatty acids have

no double bonds
2 4 6 8 10 12 14 16 18

1 3 5 7 9 11 13 15 17
Mono-unsaturated fatty acids
have one double bond
2 4 6 8 10 12 14 16 18

1 3 5 7 9 11 13 15 17
Poly-unsaturated fatty acids
have multiple double bonds
2 4 6 8 10 12 14 16 18

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DIETARY SOURCES

Type of Fat
Saturated Monounsaturated Polyunsaturated

Dietary
Sources

35
 Fat

Fat intake should vary from 20% to 35% of total energy consumption.
fat consider an energy source, a vehicle for fat-soluble vitamins and
essential fatty acids, is essential in the diet of athletes.
The 2005 Dietary Guidelines, , recommend that the energy proportion
of the total energy value supplied from fatty acids be 10% composed of
saturated, 10% polyunsaturated and 10% monounsaturated, as well as
inclusion of sources of essential fatty acids, which should vary between
8 to 10g per day