Sports Food Presentation

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SPORTS FOOD

Seminar on

By:Lokesha, T. K.


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Contents

Introduction

Intensity and sources of energy

Recommended dietary allowances

Basic requirements of sports food

Classification of sports food

Sports drinks

Energy drinks

Milk and milk products in sports food

conclusion


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FOOD

Food is a material usually of plant or animal origin,that consists of essential body nutrients, thatsupplies energy to mind and body to performvarious functions in the body

SPORTSAny physical activity or game under certain rule

ATHLETE

Generic term used for sportsmen and sportswomen

SPORTS FOODFood which covers special nutritional requirementsof sports person or athlete

(www.tax.ohio.gov)

INTRODUCTION


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Group Energy (Kcal /day)

Infants 583-843

Pre-school children 1240-1690

School children 1970-2190

Adolescent-Boy-Girl

2450-26402060

Adult-Male-Female

2425-38001875-2925

Sports person 3000-6000

Energy requirements for different age

groups

( ICMR,Hyderabad )


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TO OBTAIN ADEQUATE NUTRITION TO OPTIMISEPERFORMANCE

Athletes Have Special Needs!

Require More Nutrients

Protein, Fat Carbohydrates

Vitamins and Minerals

Why sports food?


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Increased level of energy

Decreased weakening of muscle tissue

Injury prevention

Decreased time of recovery

Increased stamina

Decreased percent body fat

Improved health

IMPROVED PERFORMANCE!

( Robert et al., 1999 )

Benefits of Sports food to a Sports person


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Intensity and sources of energy

Ultra endurance-Tennis,Golf

FatsAerobicLow intensitylong duration

Walking,

Jogging

FatsAerobicModerate to

low intensity

Marathon,,

Running drills,Cyclists

Muscle

glycogen+Circulatingblood glucoseand fatty acids

50% Anaerobic

+50% Aerobic

Moderate

intensity longduration

Track runners,Swimmers,

Weight lifters

Glucose andGlycogen

Anaerobicproduction of

ATP

High intensityshort duration

ExamplesSourcesPathwayIntensity

( Rao,1996)


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( Brown, 2005 )


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3000-6000135-225120-200400-600

1.5-3.050-851080-2500

3-63-630-6080-150

29255020280

0.4301200

1.21.51640

22255020280

0.4301200

1.11.31440

18755020280

0.4301200

0.91.11240

32006020350

0.4281200

1.61.92140

28756020350

0.4281200

1.41.61840

24256020350

0.4281200

1.21.41640

Energy, KcalProtein, gmFat,gmCarbohydrates, gmVits. And mineralsCal, gmIron, mgVit A, g

Thiamine, mgRiboflavin, mgNiacin, mgVit C, mg

HWMWSWHWMWSW

Sportsperson

WomenMan

Requirements ( per day)

Nutrient

Recommended dietary allowances

(National Institute of Nutrition & ICMR, Hyderabad)


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Energy requirement for different

intensity sports

430-573251-322

TennisGolf

Low intensity longduration

179-465430-501322-501322-573

WalkingJoggingBadmintonBasket ball

Moderate to lowintensity

573-716573-644430-752358-644

MarathonFootballCyclistsSkiers

Moderate intensity longduration

1074-1289501-788859-1146

Track runnersSwimmersSprint cyclist

High intensity shortduration

Energy required(cal/hr)

ExamplesIntensity


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Essential for recovery &

controls muscle break down

Contribute 10-15% ofenergy

Recommended level(ada)

1.5-1.7 gm/Kg.bw

Build & maintain muscle

mass

Contribute 40% ofenergy

Recommended level

(ADA)

1. Protein

Primary fuel-contribute 65-70

% of energy

Requirement- 400-600

gm/day Recommended level ( ADA)

7-10 gm/ Kg . bw

Must replenish

After exercise- 1gm/Kg.bw/2hrs

Continuous exercise- 30-60gmper hr

Contributes 40% ofenergy

Requiremen-300-350gm

per day

Recommended level(ADA)

5-6 gm/ Kg . bw

Maintain glucose &

glycogen level

1. CHO

Sports personNon sports personNutrient

Basic Requirements of Sports food


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Contributes 20-25%of

energy

Utilized during low

intensity exercises

Recommended level-

120-200 gms / day

Omega-3 fatty acids-

increase stamina &

maintain cardiovascular

health of an athlete

Contributes 10% of energy

Require for growth,recovery

& maintenance of health

Protective padding for

organs Recommended level ( ADA)

20 gms / day

1. Fat

Cont..


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Electrolytes (minerals like sodium andpotassium) in sports drink:

Encourage drinking Replace the electrolytes lost in sweat

Help in maintenance of fluid balance

Sodium is the main electrolyte lost in sweat

Potassium lost in small amounts in sweat( Vrijens et al., 1999 )

1.Carbohydrate-electrolyte solution


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Essential nutrients

Minerals

Vitamins

Essential fatty acids

Other food components

Caffeine

CreatineAntioxidant (Vit. E & C &-Carotene):

FFA (Oleic, Capric & Caprylic)

1.Supplements


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1.Pre-game

1.During game

1.After game

Classification of Sports food


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To ensure adequate energy for the body duringworkouts and to avoid stomach upset

Carbohydrates are the best choice

Eat a small meal or snack 2 hrs beforeexercise

Avoid very high fat foods, Sugars andsweets

Drink plenty of liquids for pre-exercisehydration

( McKinley health centre, 2002 )

1.Pre-game Sports food


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Plan properly to access your race-day nutrition

Consider weather conditions

Start drinking right away and keep drinking

every 15-20 min

Carbohydrate-electrolyte solutions are best

Why drinking fluids so important?


1.During game Sports food


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Dehydration can impair performance and

increase risk of heat illness

Three levels of severity:

- Heat cramps- Pain, involuntary muscle stress

- Heat exhaustion- Headache, Nausea, Vomiting, Weakness,Rapid pulse, sweating

- Heat stroke- High body temperature, Drowsiness,Irrational behavior, COLLAPSE COMA

( Vrijens et al., 1999 )

Dehydration and Heat-illness


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Start the muscle recovery process with a combination ofCHO- and protein

Eat -CHO- rich foods/fluids within 1 to 2 hrs after hard

exercise to replenish glycogen stores

Try full strength juices as it contain more CHO-,

potassium

Eat at least 50-100 g of CHO- within 2 hrs of a hardworkout

Drink plenty of fluids!


1.After game Sports food


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Before Sports- Drinking 1 to 2 cups of cool water 1 to 2 hrs beforestarting sport

- Drinking 1 to 1 cups of cool water 10 to 15 min beforesport

During Sports

- Drinking 1 to 2 cups of sports drink every 20 min

more you sweat - more fluid you need to drink

After Sports- Within 2 hrs, drinking 3 cups of cool sports drink forevery pound of body weight lost during exercise

Drink on a schedule; dont wait until

thirsty

( Wenger et al., 2001 )

When & What To Drink?


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Sports drinks are specially formulated -CHO electrolyte drinks which are designed to:

Boost the performance Deliver nutrients to yield quick energy

Also supply fluid

It is recommended for activities lasting longer forone hour

( Kim, 2004 )

Sports Drinks


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Isotonic sports drink- Similar no. of dissolved particles per unit vol. as

blood plasma

Hypotonic sports drink

- Quickly replace fluid, no -CHO

- For gymnasts

Hypertonic sports drink

- High level of -CHO

- After game or long events

( Kim, 2004 )

Types of sports drinks


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Continuous aerobic activity (>30 min)

High intensity activity (>45 min)

Intermittent activity (>60 min)

After exercise to promote recovery

Those who do not like water

For use in hot weather

( Davis et al., 1999)

When are sports drinks useful?


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FAO has taken out a patent on a manufacture of

bottle coconut water

Full of salt, sugar & vitamins

Very good hydration properties

Natural isotonic beverage

Coconut water


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Energy drinks

Energy drinks are meant to supply mental and physical

stimulation for a short period of time. They usuallycontain caffeine, taurine and glucurono-lactone,carbohydrate, protein and fat

(Murray, 2003 )


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FLOW CHART FOR PRODUCTION OF

ENERGY DRINKS

Milk

solids

Veg.oil Sugar Supplement

s

Blending

Adjust TS to 35-40%

Pre-heating(

65C)

Homogenization

Spray drying(90C &185C)

Dry blending of Vitamins

Packaging & Storage

Malt

( Aristocrat pharmaceutical ltd )


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Fluid milk Cheese

Low-fat fermented dairy products

Whey: Utilized in preparation of sports beverages

(Kampinga & Colaco, 2003; Choudhari, 2004; Beucler et al., 2004) Whey proteins

Milk and milk products in sports food


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Nutrition basis

whey protein -excellent protein

quality

612.161Soy protein

762.577Casein

732.980Beef

823.191Cows milk

923.2104Whey protein concentrates

943.8100Whole egg

NPUPERBVProtein source

( Peter H. Brown, 2005 )

Basic nutrition


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Essential amino acids profile of key proteins

(mg/g protein)

-22-17His

11171118Trp

29473869Thr43664968Val

33544763Ile

39572421Met

78939732Phy

27706393Lys

688685105Leu

WheatEggSoyWPC80

Amino acids

( Peter H. Brown, 2005 )

Basic nutrition


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Whey

Ultrafiltration(50C,100 PSi)

Retentate( 25% TS,18% Protein)

Spray drying(70C & 175C)

Dried WPC ( 70-75% Protein)

Dry blending(sugar,color,flavour & other supplements)

Packaging and storage

Ready to drink WPC beverage mix

Flow chart for production of Ready to drink

WPC beverage mix

( Singh et al,1999


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Raw mango based RTS sports beverage

Squash-like beverage

Raw pineapple-20%,sugar-7.5%,

stabilizer- 0.15% & salt- 1.2%

-using hydrolyzed whey permeate

( Singh et al., 2004 )

Development of Whey Drink at NDRI


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Whey protein and Malt based:

-Resource high protein, Navartis Healthcare Pvt. Ltd.

Milk solids , veg. Oil and Malt based:

-Complan, Heinz India ltd.

Milk solids and malt based:

-Horlicks, GSK

-Bourn vita, Cadbury

-Maltova, GSK

-Milo, Nestle India ltd

Glucose, cocoa powder, malt and milk solids based

- Boost drink

- Boost freeze- Boost plus

Commercially available sports foods in India


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Concept of well-balanced diet is the basic nutritionalrequirements for athlete

Choose a proper pre- and post- game food

Keep hydrated during game

The beneficial effects are also intended for other targetgroups

There is no single magic food that has all the nutrientsyour body needs, you need to eat a variety of foods

Conclusion


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Documents

Sports Food Presentation