Download Sports Nutrition Group 1 CRUZ, Czar Martin BONAOBRA, Joseph

Sports Nutrition
Group 1
CRUZ, Czar Martin
BONAOBRA, Joseph
GARCIA, Kristel
GATTOC, Ma. Cecilia
LINDO, Jamella
MACUJA, April
MAGNO, Karlo
MARANAN, Jondel
TORRES, Charlton
USITA, Gian
Definition:
 Study and practice of nutrition and diet as it relates to athletic performance
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Most commonly considered in strength sports and endurance sports (weight lifting, body
building, cycling, running and triathlon)
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A science that provides and maintains the foood necessary for health, growth, and
physical performance
Goals:
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Improves body composition, which increases speed, quickness, mobility and strength
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Helps the speed of recovery
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Increases energy for both practice and competition
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Increases immunity
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Improves overall health
Nutritional Requirement:
o WATER: Typical requirements are 2-3 L/day.
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ENERGY: Typical requirements are 1800-2400 kcal/day.
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PROTEIN: Typically 10-15 g protein/day.
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MAJOR MINERALS: Typical requirements for
sodium and potassium are 70-100
mol/day.
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- TRACE MINERALS: For trace minerals such as
that are well
iodide , fluoride and selenium
absorbed, the requirements for enteral and parenteral nutrition
are similar. For other
trace elements, the requirements for parenteral nutrition is
substantially lower
than for enteral nutrition.
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VITAMINS: Many vitamins are given in greater quantities in patients receiving
parenteral nutrition than in those receiving enteral
nutrition.
Meals of Athletes:
1. Design a meal pattern that fits your daily routine. Plan to eat at least three times a day.
Use snacks between regular meals to help meet caloric and nutrient needs.
2. Eat a diet rich in carbohydrates (starches).
3. Drink sufficient fluids to stay hydrated during training and competition periods.
4. Eat a diet that contains a variety of foods from breads and cereals, fruits and vegetables,
meat and dairy groups.
Pre-game Rules:
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Eat lightly before an athletic competition.
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Eat complex carbohydrates, keep protein and fat intakes low
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since these slow digestion.
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Avoid bulky foods. They may stimulate bowel movements.
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Avoid gas-forming foods such as vegetables from the cabbage
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family and cooked beans.
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Eat slowly and chew well.
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Drink water to be adequately hydrated. One suggestion is to drink 2 ½ cups water 1 to 2
hours before the event. Follow this by drinking about 1 ¼ cups water 15 minutes before
the event.

Avoid drastic changes in your normal diet routine immediately prior to competition.
Some athletes prefer to use favorite foods which may give them a psychological edge.
DIET and TRAINING work together:
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Diet supplies the needed fuel sources and nutrients foor physical activity.
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Training improves the body’s use of fuel.
Post Game Rules:
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Eat carbohydrate-rich foods and beverages as soon as possible after competition.
They will replenish glycogen stores quickly and get the athlete back into performance
shape.

Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids.

Replace any potassium or sodium that has been lost during competiition or training
by using foods.

Return to your normal high carbohydrate diet at your next meal.
Hydration of Athletes:
Basic Rules for Fluid Displacement

Cool fluids are best (40-50 degrees Fahrenheit)

Plain water adequately replaces fluid for most athletes. Sports drinks or diluted juices
that have less than 10 percent carbohydrate concentration may also be fluid
replacers. Dilute fruit juice by mixing one part juice with one part water.

Don’t depend on thirst. By the time you feel thirsty, your body has already started to
dehydrate.

Weigh before and after an athletic event. Replace 2 cups of fluid for every 1 pound
lost.

Sip water or dilute fluids (less than 24 grams of carbohydrate per cup) during
competition or training. Diluted fruit juices or sports drinks provide both fluid
replacement and are sources of carbohydrate fuel.
NUTRITIONAL REQUIREMENTS
WATER: (requirement and hydration)
Water is the most essential ingredient to a healthy life. Water has many important functions in
the body including:
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Transportation of nutrients / elimination of waste products.
Lubricating joints and tissues.
Temperature regulation through sweating.
Facilitating digestion.
Importance of Water During Exercise
Proper hydration is especially important during exercise. Adequate fluid intake for athletes is
essential to comfort, performance and safety. The longer and more intensely you exercise, the
more important it is to drink the right kind of fluids.
Dehydration
Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or
more percent of one's body weight due to sweating is linked to a drop in blood volume. When
this occurs, the heart works harder to move blood through the bloodstream. This can also cause
muscle cramps, dizziness and fatigue and even heat illness including:


Heat Exhaustion
Heat Stroke
Adequate Fluid Intake for Athletes
Finding the right amount of fluid to drink depends upon a variety of individual factors including
the length and intensity of exercise and other individual differences. There are, however, two
simple methods of estimating adequate hydration:
1. Monitoring urine volume output and color. A large amount of light colored, diluted
urine probably means you are hydrated; dark colored, concentrated urine probably means
you are dehydrated.
2. Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try
to drink enough to replenish those losses. Any weight gain could mean you are drinking
more than you need.
General Guidelines for Fluid Needs During Exercise
While specific fluid recommendations aren't possible due to individual variability, most athletes
can use the following guidelines as a starting point, and modify their fluid needs accordingly.
Hydration Before Exercise
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Drink about 15-20 fl oz, 2-3 hours before exercise
Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise

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Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than
8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise



Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to
replenish glycogen stores.
FOOD:
What To Eat
Because glucose is the preferred energy source for most exercise, a pre-exercise meal should
include foods that are high in carbohydrates and easy to digest. This include foods such as pasta,
fruits, breads, energy bars and drinks. Also see: Energy for Exercise - Fat or Carbs?.
Planning
Planning is essential if you are competing in an all-day event, such as track meets or other
tournaments. Consider the time of your event, the amount of your meal and the energy required.
Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals
and snacks that you have tried before and know will sit well with you. Do not experiment with
something new on the event day.
Suggested Pre-Exercise Foods
Eating before exercise is something only the athlete can determine based upon experience, but
some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high
carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement (sports drink) 1
hour before exercise.
Pre and Post game meals
1 hour or less before competition
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fruit or vegetable juice such as orange, tomato, or V-8, and/or
fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
Energy gels
up to 1 1/2 cups of a sports drink.
2 to 3 hours before competition
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fresh fruit
fruit or vegetable juices
bread, bagels
low-fat yogurt
sports drink
3 to 4 hours before competition
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fresh fruit
fruit or vegetable juices
bread, bagels
pasta with tomato sauce
baked potatoes
energy bar
cereal with low-fat milk
low-fat yogurt
toast/bread with limited peanut butter, lean meat, or low-fat cheese
30 oz of a sports drink
Sugar and Performance
If you are an endurance athlete, evidence suggests that eating some sugar (like energy bars, some
types of candy bars, or sports drinks) 35 to 40 minutes before an event may provide energy
(glucose) to your exercising muscles when your other energy stores have dropped to low levels.
However, you should experiment with such strategies before competition because some people
do not perform well after a blood glucose spike.
Caffeine and Performance
Caffeine acts as a stimulant on the central nervous system. It had been thought to boost
endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the
muscles. Research, however, doesn't support that theory. When caffeine improves endurance, it
does so by acting as a stimulant.
Caffeine can have serious side effects for some people. Those who are very sensitive to its
effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic,
and can result in dehydration, which decreases performance.
Foods to Avoid Before Exercise
Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a
long time. They also will pull blood into the stomach to aid in digestion, which can cause
cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be
avoided in a pre-exercise meal.
Keep in mind that everyone is a bit different and what works for you may not work for you
teammate or training partner. Factor in individual preferences and favorite foods, and an eating
plan is a highly individualize thing.
PROTEIN
Recommended Daly Protein Intake
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The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body
weight per day
Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per
day
How Much Protein is That?
Not much, as it turns out. Here is a list of some high protein foods.
Fish, 3 oz, 21 grams
Chicken, 3 oz, 21 grams
Turkey, 3 oz, 21 grams
Meat, 3 oz, 21 grams
Milk, 8 oz, 8 grams
Tofu, 3 oz, 15 grams
Yogurt, 8 oz, 8 grams
Cheese, 3 oz, 21 grams
Peanut butter, 2 tbsp, 8 grams
Eggs, 2 large, 13 grams
FAT
How Fat Provides Energy for Sports
Fat provides the highest concentration of energy of all the nutrients. One gram of fat equals nine
calories. This calorie density, along with our seemingly unlimited storage capacity for fat, makes fat our
largest reserve of energy. One pound of stored fat provides approximately 3,600 calories of energy.
While these calories are less accessible to athletes performing quick, intense efforts like sprinting or
weight lifting, fat is essential for longer, slower lower intensity and endurance exercise such as easy
cycling and walking.
Using fat for fuel for exercise, however, is dependent upon these important factors:

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Fat is slow to digest and be converted into a usable form of energy (it can take up to 6
hours).
Converting stored body fat into energy takes time. The body needs to breakdown fat and
transport it to the working muscles before it can be used as energy.
Converting stored body fat into energy takes a great deal of oxygen, so exercise intensity
must decrease for this process to occur.
For these reasons, athletes need to carefully time when they eat fat, how much they eat and the
type of fat they eat. In general, it’s not a great idea to eat fat immediately before or during
intense exercise.
CARBOHYDRATES
Storing Carbohydrate
One gram of carbohydrate provides four calories of energy. Athletes often talk about
carbohydrate loading and carbohydrate depletion which refers to the amount of carbohydrate
energy we can store in our muscles. This is generally around 2,000 carbohydrate calories, but we
can change this number through depletion and loading. During depletion (from diet, exercise or a
combination) we use up the stored carbohydrate.
If we don’t replenish these stores, we can run out of fuel for immediate exercise. Athletes often
refer to this as "bonking" or "hitting the wall." In the same way, eating large amounts of
carbohydrates can increase these stores. This is often referred to as carbohydrate loading or
carbo-loading. Our maximal carbohydrate storage is approximately 15 grams per kilogram of
body weight [15 grams per 2.2 pounds]. So a 175-pound athlete could store up to 1200 grams of
carbohydrate [4,800 calories]; enough energy to fuel high intensity exercise for quite some time.