SPORTS NUTRITION

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SPORTS NUTRITION
MADHU ARORACHIEF DIETICIAN, RDGovt. Medical
College Hospital CHANDIGARH
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SPORTS SUPPLEMENTS

• Sports supplements promise increased power and
  strength, athlete performance and better overall
  health.
• These can however be dangerous and expensive too.
• Stimulating herbs such as Guarana and Yohimkine
  can cause anxiety and dizziness. E.g. ephedra can
  have adverse effect such as nervousness,
  irregular heartbeat and can be deadly in some
  cases.

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• CREATINE supplements may negatively affect kidney
  function and promote dehydration.
• Amino Acid and Protein supplements are an
  unnecessary expense when diet alone can meet
  protein needs.
• No supplement in the world can take the place of
  hard training and Proper nutrition and Food
  should be the first priority in an athletes
  nutrition program.

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TIMING OF MEALS

• Proper nutrition is important not just on the day
  of competition but on the daily basis.
• Eating a meal or snack an hour or so before
  athletic activity will provide energy without
  having full stomach.
• It is also important to replenish the bodys
  stores after athletic activity.

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• A meal or snack within one hour of activity will
  ensure this.
• Carbohydrate should be the main focus, along with
  small protein amounts.

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Carbohydrates

• Energy yielding
• Fuel for body cells
• Brain-100g/day of glucose
• Monosaccharide, Disaccharide, Polysaccharide
• Requirement- age, sex, activity etc.
• Food grains, legumes, vegetables, fruits, sweets

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Proteins

• Growth, body building
• Repair of wear tear
• Hormones, digestive juices, plasma proteins, Hb,
  enzymes
• Amino acids
• -Essential
• -Non essential

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Protein Quality

• Complete proteins
• Incomplete proteins
• Supplementary value of proteins
• BCAA (branched chain amino acids)
• -fuel for skeletal muscles
• -advocated in liver diseases

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Fats/Lipids

• Concentrated source of energy
• Cholesterol - base for hormones
• - cell membranes
• Fat soluble vitamins
• Palatability, satiety
• Visible/invisible fats
• Vegetable oils, dried fruits, nuts, milk, butter,
  eggs, ghee, flesh foods

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• Iron
• Required for
• - Synthesis of myoglobin haemoglobin
• - Tissue growth
• - Loss in faces, urine, skin, menstruation
• Deficiency
• - Anemia, pica, fatigue, premature labour
• Food sources
• - Whole green cereals and millets
• - Legumes pulses
• - GLV, lean meat, eggs, dried fruits nuts,
  
• jaggery

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• Calcium
• Required for
• - Rapidly expanding skeleton
• - Transmission of nerve impulses
• - Muscle contraction
• Deficiency
• - ? bone mass, osteoporosis
• Food Sources
• - Milk milk products
• - GLV
• - Fish seafood
• - Nuts oil seeds

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• Ascorbic Acid
• Required for
• - Synthesis of collagen
• - Synthesis of intercellular cement subs
• - Absorption of iron
• - Antioxidant
• Deficiency
• - impaired formation of connective tissue
• - hemorrhage - bleeding gums
• Food Sources
• - Amla, guava, fruits, GLV, salad vegetable,
• Potatoes, sprouted pulses.

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FADS AND FALLACIES
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• If You Stop Exercising, Your Muscles Will Turn to
  Fat
• Fat and muscles are two different tissue types.
  One can not convert to the other. The truth is
  that muscles atrophy when not used.
• Therefore, if you continue to eat as you always
  have, but stop exercising, you will see an
  increase in body fat and a loss of muscle mass.

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• Athletes need supplements to achieve maximum
  performance 
• Heavy marketing by Sports Nutrition Industry has
  convinced many athletes that they cannot achieve
  their full athletic potential without using
  nutritional supplements such as creatine and whey
  protein.
• While some such supplements offer proven benefits
  under certain circumstances, there is no evidence
  that these benefits cant be matched with regular
  foods. 

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• Eating immediately after a workout will improve
  recovery.
• Endurance athletes need to take in carbohydrates
  immediately after a workout to replace glycogen
  stores, and a small amount of protein with the
  drink enhances the effect.
• Drinking low-fat chocolate milk or a carbohydrate
  drink, like Gatorade, is better for the body, as
  they replace glycogen stores lost during
  exercise. Protein is not going to help build
  muscle, so strength athletes do not need to eat
  immediately following their workout.

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• Consuming extra protein is necessary to build
  muscle mass.
• Contrary to claims of some protein supplement
  companies, consuming extra protein does nothing
  to bulk up muscle unless you are also doing
  significant weight training at the same time.
  Even then the increased requirement can easily
  come from food.
• A potential problem with supplements is that body
  has to work overtime to get rid of excess
  protein, and can become distressed as a result.

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CASE STUDIES

• Ritu is 35 year old.
• Mother of two children.
• Dedicated marathon runner.
• She does workout daily 330 am.
• 11/2 hour running 7-8 miles on treadmill and
  15-20 min. stretching and strength building with
  free weights.
• She does long run to 10-15 miles
• She has a marathon coming in 2 months.

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• Ritu works in an office where she should be back
  by 6 am.
• She is vegetarian. Skips breakfast, eats lunch at
  desk. Dinner is runned because of her childrens
  homework, housework
• Since 6 months Ritu has gained 8 lbs, 3.6 kg
  which she has to lose before marathon.
• She claims to eat a low fat diet (10-15 of
  calories from fat).
• She has come for a nutritional program.

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Question????

• Is it reasonable to expect Lisa to meet her
  weight goal before marathon?
• What fat intake for Lisa is recommended?
• Is Calcium a concern for Lisa?
• What protein intake would you recommend?
• Which Vitamins are of concern?
• Pre-Marathon diet?

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CASE STUDY

• Rohit is a 22 year old football player.
• Wants to bulk up and lose fat weight.
• At the time of consultation he weighs 300lbs (Ht
  63).
• He wants to loose about 15-20 lbs while
  maintaining muscle mass.
• A 24 hr recall reveals that he is eating 10 micro
  waved chicken breasts for breakfast with a glass
  of skimmed milk.

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• In lunch he takes 15 micro waved chicken breasts
  and sometimes a cup of vegetables.
• For dinner he eats 20 chicken breasts with 2
  glasses of milk.
• He says this the diet he usually goes on to loose
  weight and gain lean tissue.
• Complaints of staying alert and awake in the
  afternoon.

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• His 40 yard sprint times are slipping and has not
  lost any weight in past 2 weeks on his current
  diet.
• He believes that by eating more protein and
  taking a protein supplement, he will add bulk to
  his muscles and at the same time lose fat weight.
• He has been told that by taking certain Amino
  Acids, his fat would melt away while his muscles
  would begin to grow.

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QUESTION????

• How many grams of protein is Rohit consuming,
  what is Protein per Kg of body weight
  consumption?
• Rohit is so tired in the afternoon, and why are
  his sprint times decreasing?
• Rohit believes that he needs to take protein
  supplement to maintain his competitiveness. What
  would you tell him?

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• What level of protein would you recommend for
  him?
• How would you advise diet to loose weight?
• What other dietary changes would you recommend
  for Rohit?

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FOODS TO BE AVOIDED FOR SPORTS PERFORMANCE

• If you are preparing for an athletic performance,
  donot eat a large meal too soon prior to the
  activity, because you may get an upset stomach,
  as well as generally feeling slower and more
  sluggish.
• Some food to be avoided before an athletic
  performance are anything with a lot of fat, such
  as doughnuts, French fries, candy bars, potato
  chips and high fat meats.

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• It is also highly recommended to avoid any foods
  or drinks containing caffeine, because it may
  give you a short energy boost, but then make you
  "crash".
• It also may cause some negative side effects in
  people, such as nausea and headaches.

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PRE-GAME MEAL GUIDELINES

• Avoid foods high in fat and protein, as these
  take longer to digest. For example fatty meats,
  French fries, cheeseburgers.
• Maintain adequate fluid levels in extended
  events, such as marathons, continuous replacement
  is necessary.

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• Liquid meals (drink with a high carbohydrate
  content) are recommended if solid meals are
  difficult to digest. Correctly prepare, they can
  be an adequate source of nutrition and energy,
  and contribute significantly to hydration.
• It is important to realize that patterns for
  pre-game eating need to be established over a
  period of time and new foods should not be added
  to a diet without a trial period.

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Nutritive sports drinks

• Frosty Pine-Orange Yogurt Smoothie
• Ingredients
• 12 ounces orange juice
• 1/2 cup pineapple chunks, drained
• 1 1/4 cups low-fat vanilla yogurt
• Preparation1. Combine all ingredients in a
  blender or food processor.2. Blend on high speed
  for 2-3 minutes, or until frothy. Serve
  immediately.

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• Yield
• 2 servings
• Nutritional InformationPer serving 233
  calories,
• 9 g protein,
• 45 g carbohydrate,
• 2 g fat (1 g saturated fat),
• 7 mg cholesterol,
• 30 Daily Value of calcium,
• 153 mg sodium.

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• Tofu Strawberry-Banana Smoothie.
• Ingredients
• 3/4 cup silken tofu
• 1 cup frozen strawberries
• 1 frozen banana, cut into pieces
• 1/2 cup soymilk
• 2 tablespoons peanut butter (optional, for more
  flavor and protein)
• 2-3 ice cubes
• Preparation
• Place all ingredients in blender blend until
  mixture smooth.

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• Yield1 serving
• Nutrition InformationPer serving
• 338 calories,
• 20 g protein,
• 46 g carbohydrate,
• 12 g fat,1.7 g saturated fat,
• 8.5 g fiber,
• 0 mg cholesterol,
• 31 mg sodium.

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• Some examples of high carbohydrate Pre-exercise
  meals include
• Breakfasts oatmeal or whole grain cold cereal,
  skim milk or soy milk, fruits like bananas or
  berries, fruit juices, yoghurts and pancakes.
• Lunch turkey, tuna, peanut butter sandwich,
  whole wheat pasta salad, fruit, yoghurt and fruit
  juices.
• Dinners Baked chicken, fish, potato, pasta, rice
  and vegetables.
• Snacks Energy bars, fruits, cereals, yoghurt and
  fruit.

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