Deepa L.
RF Sports Nutrition
Dept. of Sports Nutrition
SAI, NSSC Bengaluru-56
Nutrition
Nutrition is the study of foods and nutrients and
their effect on health, growth, and development of the
individual.
Sports Nutrition
Sports Nutrition applies nutrition principles to
sport with the intent of maximizing performance.
The food item essentially contain one or more
constituents these are called nutrients
They include-
Carbohydrates
Proteins
Fats/Lipids
Vitamins
Minerals
Carbohydrates
Carbohydrates mainly provide energy to our body.
Carbohydrate provides 4 calories per gram
Carbohydrates are the preferred source of energy for all
body functions and muscular exertions.
Assist other foods in digestion, assimilation, and
elimination.
It is generally recommended that at least 55% of total
calories should be from carbohydrate for an average
person
A minimal daily amount of carbohydrates recommended
for an athlete is 300grams if the total intake is 2000 kcal.
It is important for an athletes to focus on eating
carbohydrates before working out because it is easily
digestible, helps increase energy stores in the muscles to
perform better and postpone fatigue.
Sources of carbohydrates
Rice
Wheat
Potato
Sweet potato
Sugar cane
Mango
Maize
Proteins
Proteins are mainly required for the
growth , development and repair of our
body tissues.
It provides a major source of building
materials for blood, muscles, skin, hair,
nails, and glands, as well as for
hormones
Protein is one of the most important
nutrients in the maintenance of good
health and vitality.
Apart from this it also produce energy
Each gram of protein=4 Calories
Sources of proteins
Milk
Egg
Meat
Pulses
Beans
Fish
Paneer
The Recommended Daily Allowance (RDA) for protein for most
people is 0.8 grams per kilogram of bodyweight
1.0 to 1.5 grams per kilogram of bodyweight for endurance athletes
and Bodybuilders.
An active body’s (person) use of proteins as a fuel to meet 2% -
5% of energy needs during rest and low/moderate exercise
It provides 10% - 15% of energy needs during endurance exercise
Protein needs are easily met by a normal diet. Athletes do not
generally need extra protein unless they are trying to gain muscle
mass or they engage in endurance sports.
Fats
Fats are essential for good health.
They constitute an important source of energy storage
in the body
It act as cushion and protect vital organs.
Carry fat-soluble vitamins like vitamins A, D. E and K.
Fat provides 9 calories per gram.
Fats can be derived from animal sources like meat,
eggs, milk and milk products and also from vegetable
sources like oils from a variety of seeds e.g. sunflower,
etc. or nuts like peanuts,
Food rich in fats
Vegetable oils
Olive oil
Groundnuts
Coconut
Nuts
Fish
butter etc
However excess consumption of fats, particularly
saturated fats, can be injurious to health.
Too much fat can cause your performance to slip.
During extreme or intense exercise, body uses stored
fat for providing the energy.
At rest or doing low to moderate amounts of work,
body will primarily use fat to burn as fuel.
Micro nutrients:-
The body requires micronutrients (minerals &
Vitamin) in small quantities for its proper
functioning.
These are required for:
- Growth and repair of body tissues
- Metabolic reactions
- Immune functions and
-Elimination of free radicals
Vitamins
Vitamins are classified into two groups.
1. Fat - soluble vitamins
Fat-soluble vitamins are soluble in fats and fat
solvents. They are insoluble in water. So these are
utilized only if there is enough fat in the body
e.g., vitamin A, D, E and K.
The fat-soluble Vitamins A, C and E have antioxidant
properties. Antioxidants offer a defense against the
damaging effects of free radicals.
2. Water -soluble vitamins
Water-soluble vitamins are (heterogeneous group)
soluble in water and so they cannot be stored in the
body. 11 types of vitamins are included in this class
e.g., Thiamine, Riboflavin, Pyridoxine, Cyanocobalamine,
niacin, pantothenic acid, biotin, folic acid and ascorbic
acid
Vitamin C, B1, B2, B6 and niacin, which are involved in
energy metabolism
Folic acid and vitamin B12 which are involved in cell
development.
Deficiency of B-group vitamins can result in premature
fatigue and inability to maintain heavy training program.
Minerals
Minerals are inorganic substances that serve a variety of functions
such as
Cofactors in enzyme-catalyzed reactions
In the regulation of acid-base balance,
In nerve conduction and muscle irritability, and as structural elements
in the body.
Classification of Minerals
Minerals may be divided arbitrarily into 2 groups.
Macro minerals: The minerals, which are required in amounts greater
than 100 mg/ day.
Ex- calcium, phosphorus, sodium, potassium and magnesium.
Micro minerals: The minerals, which are required in amounts less
than 100 mg/ day.
Ex-iron, iodine, zinc, copper , fluorine, selenium etc.
Losses of minerals can occur from strenuous exercises.
Losses of iron and magnesium are likely from sweat
particularly in hot conditions.
If dietary intake fails to compensate for these losses
athletic performance will be adversely affected
Hence iron, zinc and magnesium supplements may be
necessary. Excessive intake can be toxic.
Source of vitamins and minerals
General guidelines for health and performance in
sports
Athletes need to consume adequate energy during
periods of high-intensity and/or long-duration training
to maintain body weight and health and maximize
training effects.
Pre exercise meal eaten 3-4 hours before an event and it
to be composed of familiar foods, and be well tolerated
by the athlete.
Before exercise, a meal or snack should provide
sufficient fluid to maintain hydration. Relatively be
high in carbohydrate, moderate protein, low in fat and
fiber to facilitate gastric emptying and minimize
gastrointestinal distress.
During exercise, athletes need to replace fluid losses
and provide carbohydrates (approximately 30 to 60 g
per hour) for maintenance of blood glucose levels.
Athletes should drink 150 ml to 250 ml fluids every
10-15 minutes to maintain fluid balance.
Post exercise meals should be provide with adequate
fluids, electrolytes, energy, and carbohydrates to
replace muscle glycogen and ensure rapid recovery.
Athletes should intake of 1.0 to 1.5 g/kg body weight of
carbohydrate during the first 30 minutes and again
every 2 hours to replace glycogen stores and repair of
muscle tissue.
hydration is one of the most important aspects of
healthy physical activity.
Drinking the right amount of fluids before, during and
after every physical activity is vital to providing your
body the fluids it needs to perform properly.
There should be periodical medical check up of
athletes to assess changes in body weight, body
composition, micronutrient balance, lipid profile, etc.
in response to the diet and training.
Measure your food
Classification of Sports and Games According to
Energy Expenditure
Average Body Weight and Energy Expenditure Levels
Assumed and Allowance Suggested
