Download §7 Sports Nutrition

For Young People
Professor Dr. Jin BQ
Dept. of Food Science & Nutrition
NJNU
Introduction

Peoples divided into tow crowds
A Residents
B Athletes
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Sport means activity increasing
For ours health
In recent 20 years

Decrease of health quality continuousely

Evaluating indexes for normal peoples
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Results: Residents in countryside better
than those in city

Students healthis for our attention more
1 Property
Activity increase with more exhausting
Up to limited level in athletes
2 N Requirement
2.1 Energy: 18.4MJ/d
CP:EE: CH2O = 1:1:4
2.2 Protein: 1.5-2.5g/kgBW
2.3 Mineral
CH2O ：Directly supply energy
Fat Less utilization than CH2O about 10-20%
Protein being acid meterials
3 Dietary guidline for sport
-High Level of CH2O
-Low level of fat
-Suitable level protein
-Enough water drinking
-Suitable dietary amount
-Familiar foods
-Good sanitation
4 Sport nutrition
eg Students in the university/college
4.1 GE: 3000 - 6000kcal/d
4.2 Ratio of Energy: Carb:Prot:Fat = 4：1：1
4.3 Important of CH2O
CH2O in Dietary Menu is very important
55-60%,
9-10g/kg BW
such as cereals, fruits and vegetables
CH2O be divided into ：Keeping blood glucose level
Especially after sports
Supporting enough energy to brain and heart
4.4 Lipids
Sutable level in diet:
25-30％/DRIs
Causes
高脂肪食物胃停留时间长
脂肪转换成能量所时间长
脂肪分解代谢为不完全氧化
β氧化-酮体: 乙酰乙酸、 β-羟丁酸、丙酮
Poor sport level
4.5 Protein
E/prot： >15%/DRIs，
1.5-2.5g/kg BW
50% from better prot.
Less prot.: Body prot. Exhausted
Body status not keeping
Over prot.: More acid meterials in body
Muscle be tired easily
Poor sport level
4.6 Water
Content： 60 %; Free & Bound water
Dehydrated: > 2-3 %，thirsty
> 5-10 %, poor sport level
> 20 %，being death
Drinking： 200ml, 30min before activity
100ml in the middle time
Suitable amount after activity
Attentions for drinking
l 1.5-2.0 L/d
l Drinking water before feeling thirsty
l Cool water is easier to be absorbed than hot W
lCool water can low body temperatuer
Run in longer distance
l 100ml before 2hs one by one
l 100ml before 10-15min
l 100ml in the middle, 10-15min/once
l 500ml after one by one
4.7 Minerals
Exhausted：Nutrients lost much (Vit. Mine)
More acids in the body
More water lost from sweat
Supplying：Keeping the balance of water
minerials
acid/alkali
Vit., CH2O & E
lNaCl: 30~40g/d
lK: 1.5g/d
Adjusting athletes’ temperature for heat-resistant
K+ richer in orange, tomato, watermelon et al
l Ca：1000~2000mg/d
Acids (lactose, urine) produced in the body to be salt
Intake less NaCl
l Fe：20~25mg/d
RBC/Hb-O & CO2
l Zn & Se：Suiltable amount
Taking part in metabolism as assistant
Effect increasing
4.8 Vitamins
l Vit.E：10~15IU/d
rich in various foods as ---l Vit.C：Enough
200~300mg/once drinker berfor 30min
l Vit.Bcom：Supplying B1、 B2 et al
Ration Principle
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Balance
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High level of CH2O
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Color, flavor
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5 meals or more
5 Dietary direction
5.1 Breakfast: Exchange for each other as follows
5.1.1 CH2O: rice/wheat---5.1.2 Milk /soya-milk---5.1.3 Fruits
5.1.4 Meat/egg /fish/chicken--5.1.5 Vegetables----
5.2 Snack
5.2.1 Apple + bread or biscuit
5.2.2 Milk/soya milk /water/juice
5.3 Lunch & supper Principle as Breakfast
6 Schedule
a. Before sport 4hs: Large
b. Before sport 3hs: Middle
c. Before sport 2hs: Less
d. Before sport 1h: Litter