GENERAL CONSIDERATIONS IN SPORT NUTRITION

Dr. Petra Zaletel, assoc.prof.

Faculty of Sport, Department of Dance, Aerobics & Fitness

Ljubljana, Slovenia

GENERAL CONSIDERATIONS IN

SPORT NUTRITION

GOOD HEALTH AND STRONG PERFORMANCE

ADEQUATE NUTRITION IS ESSENTIAL TO FITNESS AND PERFORMANCE

FOR ATHLETES COMPETING, FOODS EATEN IN PREPARATION FOR COMPETITION CAN MEAN THE DIFFERENCE BETWEEN VICTORY AND DEFEAT…

CHOOSE FROM ADEQUATE SOURCES:

MACRONUTRIENTS: Carbohydrates, Proteins, FatMICRONUTRIENTS: Vitamins and Mineralsand WATER!

Pyramid dietary guidelines

VARIATY of food sources,

for sufficient amount of all required nutrients

BALANCE –

proportionality-consuming enough of each type of food. Balance also refers to matching energy intake (calories consumed) with energy expenditure (calories burned)

MODERATION – not

consuming too much of a particular food

HEALTHY DIET SHOULD CONTAIN:

• CARBOHYDRATES 60% (LOW GLYCEMIC INDEX)

• PROTEINS 20% (HIGH BIOLOGICAL VALUE)

• FAT 20% – NONSATURATED (omega 3 and omega 6)

• FIBRES

• WATER !!!

Agenda

• Welcome by the HPD Team

• Introduction of panellists

• Panel Discussion: Table Tennis in the Time of COVID-19

• Question & Answer Session

CARBOHYDRATES

To provide energy, specially during high-intensity exercise

Energy from glucose in blood and breakdown the muscle/liver glycogen ultimately powers contractile processes of skeletal, cardiac and smooth muscle tissues.

Other roles:Digestion, absorptionGlandular secretion Metabolic reactionsHomeostatic regulations

• GLYCOGEN - stored form of GLUCOSE, provides more than a half of all energy used by brain, muscles, other tissues

• Food rich in CH is specially plant food (exception lactose from milk and a small amount of glycogen from animals)

• 2/3 of energy in our diet

Consuming food rich in complex CH and fibers is one of the most important components of a healthy diet

SIMPLE and WELLREFINED CH:MONOSAHARIDES and DISACCHARIDES

COMPLEX and LESS PROCESSED:OLIGOSACCHARIDES and POLYSACCHARIDES

Candies Wholegrains

Cookies Vegetables

Cakes Legumes

Many monosaccharides linked together in chainsGenerally not so sweet like simple CH

OLIGOSACCHARIDES / beans, cabbage, broccoli, asparagus, other vegetables and wholegrains

POLLYSACCHARIDES / in plants (starch) / wheat, rice, potatoes, root crops, legumes – peas and beans

COMPLEX CHCannot be digested by human enzymes in the gastrointestinal tractNo sugar is absorbed –fibers contribute little or no energy

Fibers exists in plantsOats, apples, beans, seaweed,Wheat bran and rye bran, broccoli

FIBRES

• Limited extent in meats and not in all plants

• G. consists of a chain of glucose units with many branches, providing good enzyme action

• G. is the only stored form of CH in humans (mostly in muscles, 20% in liver)

• 1g of CH contains about 4kcal, person stores between 1500-2000 kcal of CH energy

• The amount of G stored in muscle can be temporarily increased by the diet and exercise regimen called CH loading

GLYCOGEN

Depends on level of activity:

• Sedentary lifestyle - 45%

• Regularly active 55-60%

• Very intensive activity-up to 70% CH

CH INTAKE

Higest calories from CH

75% calories from CH

Food with moderate calories from CH

Table sugar Cornflakes peas

Honey Rice broccoli

Jam Bread oatmeal

Jelly noodles dry beans

fruits legumes

cream pies

French fries

fat-free milk

FOOD SOURCES OF CH

Food with essentially no CH: beef, eggs, poultry, fish, vegetable oil, butter, margarine…

• Diet with enough CH prevents the breakdown of proteins for energy needs

• So protein can be reserved for functions of building and maintaining muscles

• If we don’t eat enough CH, body is forced in GLUCONEOGENESIS (in liver)

• If continued (starvation…) lack of proteins is seen in weakness, poor body functions

• Also to metabolize fat, a small amount of CH must be available

SPARING PROTEIN from use as an energy source

Agenda





Glycemic response

• How quickly blood glucose levels rise after a meal• Fat and protein consumed together with CH cause stomach

to empty more slowly / slower absorption – slower rise in blood glucose (fibers also)

GLYCEMIC INDEX (GI)

Ratio of the blood glucose response to given food compared to a standard or reference food (glucose or white bread) / measures how high CH food triggers a rise in blood glucose

CONSEQUENCES of the “typical”BREAKFAST

• NO ENERGY

• CRONICAL FATIGUE

•ACCUMULATION OF FAT AROUND THE WAIST

•"WOLF" HUNGER ...

• DIABETES, CARDIOVASCULAR DISEASE, BLOOD PRESSURE

MORNING EVENING

BLOOD SUGARandINSULINE LEVEL

hunger hunger

Agenda





CH as *fattening* nutrient ???NO! minimaze simple sugars yes, but maximize complex CHIn Sports? NOT ALWAYS THE SAME!

CH and sport performance

• Adequate bodily CH reserves are required for optimal athletic performance!

• CH are primary source of energy during high-intensity activities

• Also there is a major role of CH in endurance (aerobic) exercise as well as in strength and power events

Agenda





• Necessary to maintain glycogen stores, otherwise *hitting the wall*

• For brain and nervous system (fatigue) • Better fat metabolism • Protein sparing effect• Immune system…

CH and sport performance

Carbohydrate needs

• Most important source of energy

• Athletes around 60% of CH (cca 6-10g per kg /day)

• Most of them complex (pasta, rice, potatoes, fruit, cereals), with some % of simple sugars

• Difference between the high-CH diet and high-CH+high/fat meal

• Before competition less fibres

Agenda





• They give energy that is stored in the form of adipose tissue

• Are required for the formation of cell membranes

• serve as the main raw material for the production of female and male sex hormones

• offer thermal protection under the skin carry fat-solublevitamins: A, E, K, D

• protect the organs from shocks and vibrations

• are the only source of essential fatty acids that the bodycannot produce on its own

• are important in preventing cardiovascular disease

• are essential for the formation of bile acids (a form ofcholesterol)

LIPIDS

Agenda





FAT• Getting enough of the right types of fat - essential for optimal health

• should consume a diet moderate in fat and low in saturated fat, trans fat and cholesterol

• Long chain fatty acids: meat, fish, vegetable oils

• Short or medium chain FA: dairy products

SATURATED FAT / single bonds between carbonsPalmitic acid and stearic acid, found in animal foods such as meat and dairy products. Vegetable sources: palm oil, coconut oil

UNSATURATED FAT / with one double bond: MONOUNSATURATED FAT – olive and canola oilsor more double bonds: POLIUNSATURATED FAT – corn, safflower, soybean oils

• concentrated source of energy - 1g of fat provides 9kcal

Agenda





Essential fatty acids

• OMEGA 3 – fish oil, vegetable oils / important for the structure and function of cell membrane and central nervous system

• OMEGA 6 – corn and safflower oils / important for growth, skin integrity, fertility, maintaining red blood cell structure

Agenda





Food sources of lipids

• From 100% (cooking oil, butter, margarine…) to 5% in fruits andvegetables (low fat yogurt)

• Foods high in fat include nuts, bologna, avocados, bacon – they have 80% of fat; they are followed by peanut butter, cheddar cheese, steak, hamburgers, ice cream, whole milk (35-75%)

• Foods with high fat content, but no so obvious *hidden fat*: muffins, cakes, croissants, cookies, chips

Fat needs

• Up to 35 % recommended for athletes

• For fat-soluble vitamins, essential fatty acids and important source of energy

• No performance benefits have been associated with diets containing less then 15% of fat

• Limit saturated and trans fat

• Excess fat = gaining weight

Agenda





MAJOR ROLES OF PROTEINS

• major component of body cells, cell envelopes, cell walls

• are needed to make certain hormones (growth, sex hormones, insulin), enzymes and neurotransmitters (thyroxine and adrenaline)

• they serve as a source of energy for the organism in case of possibleneeds (providing 4 kcal/g)

• carry the function of maintaining the muscular system (myoglobinand hemoglobin bind oxygen in the blood and muscles)

• as structural proteins they form elastic connective tissue (collagenand keratin)

• act as protection for the immune system

• As transport proteins in the blood, they are responsible for the distribution of iron, copper, fats and oxygen in the body.

Agenda





Agenda





PROTEINS

• Proteins contain element nitrogen

• made from AMINO ACIDS; 8 essential

• Different protein contains a specific number of amino acids, which are joined together by peptide bonds - in specific order(usually proteins are intermediate size, containing 250-300 amino acids)

• Body uses 20 different amino acids to make its own protein

• Proteins have major part of lean body mass (15-20% of body weight)

Quality of proteins – BIOLOGICAL VALUE OF PROTEINS

• We should consume 0,8-1g of protein / kg (70kg man – 56g of proteins)• 1.5 g -4 g, increase in muscle mass, children, pregnant women

• Most proteins comes from animal sources• Nuts, seeds, legumes – also good source of protein

• COMPLETE PROTEINS (animal source)• INCOMPLETE proteins (plant source)

• Low-quality proteins has to be consumed in greater amount that high-quality ones, to meet the needs of protein synthesis

Agenda





• Plant proteins-lower quality proteins than animal proteins• Combining plant protein foods means to complement

amino acid patterns – higher quality• Two or more proteins combine to compensate deficiency in

essential amino acid content in each protein –COMPLEMENTARY PROTEINS

Examples of complementary proteins in food:• Beans and rice or tortillas, black bean and corn salad,

brown rice with black bean burritos, lasagna, grilled cheese sandwich, peanut butter sandwich, yogurt with nuts, peanut butter and oatmeal with some berries added

Protein complementation

Protein needs

• Essential to maintain muscle mass and strength

• Competitive athletes need more protein than 0,8-1g/kg/day – up to 1.6 or 2g/kg/day (even 4)

• Many athletes consume much more proteins than is required

• Supplements or balanced diet?

Agenda





VITAMINS IN DIET

• Are organic compounds essential in diet • They regulate body functions – growth, reproduction, maintenance

of the body

Water - soluble vitamins: B, C / Fat - soluble vitamins: A, D, E, K

GRAINS: niacin, thiamin, riboflavin, biotin, pantothenic acid

MEAT, FISH: vit. B

MILK: riboflavin (B2), vit. A and D

LEAFY GREEN: folate, vit. A, E, K

CITRUS FRUITS: vit. C

VEGETABLE OIL: vit E

Agenda





VITAMINS IN DIET

BONE HEALTH: A, D, K

Deficiency of:

• vit.E – neuromuscular problems,

• vit.D – osteoporosis,

• B1, B6, B7, B12, Folic acid – poor

growth, poor coordination, weaknes

Agenda





MINERALS

CALCIUM and PHOSPHORUS – structure & strength of bones, teeth

IODINE – thyriid hormones – regulation of metabolic rate

CHROMIUM – regulation of blood glucose levels

… also required for energy metabolism, nerve function, muscle

contraction, proper fluid distribution (electrolytes such as SODIUM,

CHLORIDE, POTASSIUM)

Vitamins and minerals needs

• In generally 28g vitamins for every 70kg of food consumed

• Small consumption is needed therefore athletes DO NOT NEED vitamin and mineral supplements IFnutrition is balanced (variety of food sources)

• Adequate vitamin and mineral intake is essential to optimal performance! Exercising is increasing the need for some micronutrients:

• Vitamins: B, C, E, (D)

• Minerals: loss of water? (sodium, potasium, chloride), iron, calcium – especially in diet restrictions of women athletes

Agenda





WATER

• 50-70% of body weight (about 40 liters)

• In various proportions in all body tissues

• Blood 90% water, muscle 75%, bone 25%, adipose tissue 20%

• Intracellular (1/3) and extracellular (2/3) fluid

• Body controls the amount of water through electrolytes

Agenda





WATER

• Helps keep the body constant temperature, even when environment is very hot or very cold

• Provides protection

• Helps remove waste products

• Serves as an important solvent and lubricant

Dietary consideration for athletes

• Adequate nutrition – essential for performance

• Diet must provide sufficient energy to fuel activity, protein to maintain muscle mass, and water to transport nutrients and cool the body

• Those who train regularly DO NOT REQUIRE additional nutrients beyond this obtained in nutritional well-balanced diet

• In general: 45 – 60% CH, 20-35% FAT, 10-35% PROTEIN

Special planning for sport performance

• Important what athlete consume before, during and after training and competition

• PRE-COMPETITION meals should be high in CH and low in fat and protein and also hydration is very important.

300-500g CH 3-4 hours before, less fibres, possible CH snack before the competition

• Have to try individually on training sessions, not competition

• Importance of glycogen supercompensation:

Example of pre-competition meal

CH supplementation during exercise

• For sport events lasting longer then 60min

• For high intensity (exceeding 70% VO2max)

• Consuming about 60g of liquid or solid CH every hour, can prevent *hitting the wall*

• Better doing regular intervals of CH consumption before!

• 60-70g/hour / optimal CH delivery (1liter of sport drink ex. Gatorade, Isostar…)

Dietary supplementation for recovery

• For recovery timing of refiling the stores is important:

• CH – immediately after the exercise 1,0-1,5g per kg of body weight every hour! / consume moderate to high glycemic index CH food (sugar candies, sugar soft drinks, fruits), latter bread, mashed potatoes, rice, spaghetti

• Intense training (resistance for ex.) also needs proper supply of amino acids also in 1-3 hours after training/competition = a drink containing 0.1g of essential amino acids per kg body mass during first hours of recovery

THANK YOU FOR YOUR ATTENTION ☺

TIME FOR QUESTIONS ☺

Documents

GENERAL CONSIDERATIONS IN SPORT NUTRITION