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Sports Nutrition:
Recipe for Winning
Sports Nutrition:
Recipe for Winning
Karen Leslie Lee-Pineda, RND, MSPH
Philippine Sports Commission-Sports Science Center
Karen Leslie Lee-Pineda, RND, MSPH
Philippine Sports Commission-Sports Science Center
Sports Nutrition Sports Nutrition
A study involving the application of
nutritional principles to enhance sports
performance (Williams, Melvin).
A study involving the application of
nutritional principles to enhance sports
performance (Williams, Melvin).
Energy from Food Energy from Food
Macronutrient
carbohydrates, protein and fats
(provides energy)
Micronutrient
vitamins and minerals (do not provide
energy)
Macronutrient
carbohydrates, protein and fats
(provides energy)
Micronutrient
vitamins and minerals (do not provide
energy)
Carbohydrates for Exercise Carbohydrates for Exercise
Carbohydrate is the master fuel for
athletes
Glucose (blood sugar)
Muscle glycogen and liver glycogen
Carbohydrate is the master fuel for
athletes
Glucose (blood sugar)
Muscle glycogen and liver glycogen
Carbohydrates for Exercise Carbohydrates for Exercise
Muscle glycogen: main source of energy
for physical performance.
Liver glycogen: helps maintain blood
glucose.
Muscle glycogen: main source of energy
for physical performance.
Liver glycogen: helps maintain blood
glucose.
Muscle and Liver Glycogen Muscle and Liver Glycogen
Types of Carbohydrates Types of Carbohydrates
Simple carbohydrate foods
cause large and rapid changes in blood
glucose levels on ingestion ( a rapid rise,
followed by a rapid and often greater fall).
Complex carbohydrate foods
more nutritious foods;
digestion and absorption are slower, producing
a flatter and more sustained blood glucose and
insulin response.
Simple carbohydrate foods
cause large and rapid changes in blood
glucose levels on ingestion ( a rapid rise,
followed by a rapid and often greater fall).
Complex carbohydrate foods
more nutritious foods;
digestion and absorption are slower, producing
a flatter and more sustained blood glucose and
insulin response.
COMPLEX
oRice
oBread
oCorn
oCrackers
oNoodles
oPotatoes
oVegetables
SIMPLE
Candies
Table Sugar
Honey
Chocolates
Soft drinks
Fruits
Milk
Some Vegetables
Nutrition Before Exercise Nutrition Before Exercise
fuel muscles & store glycogen
provide proper hydration
maintain a normal blood glucose level
fuel muscles & store glycogen
provide proper hydration
maintain a normal blood glucose level
When should I eat? When should I eat?
Fat, protein and fiber rich foods take longer
to digest than other foods.
AIS Sports Nutrition, last updated July 2009
Australian Sports Commission
Fat, protein and fiber rich foods take longer
to digest than other foods.
AIS Sports Nutrition, last updated July 2009
Australian Sports Commission
When should I eat? When should I eat?
Large amount of foods will take longer to
digest.
General guide: 3-4 hours before exercise
for a regular meal or about 1-2 hours
before exercise for a lighter snack.
AIS Sports Nutrition, last updated July 2009
Australian Sports Commission
Large amount of foods will take longer to
digest.
General guide: 3-4 hours before exercise
for a regular meal or about 1-2 hours
before exercise for a lighter snack.
AIS Sports Nutrition, last updated July 2009
Australian Sports Commission
Carbohydrate
Recommendation
Carbohydrate
Recommendation
3 to 5 grams of carbohydrates per pound
of body weight
7 to 11 grams per kilogram of body weight
or 6 to 10 grams per kilogram of body
weight
3 to 5 grams of carbohydrates per pound
of body weight
7 to 11 grams per kilogram of body weight
or 6 to 10 grams per kilogram of body
weight
Carbohydrate
Recommendation
Carbohydrate
Recommendation
3 to 5 grams of carbohydrates per pound
of body weight
7 to 11 grams per kilogram of body weight
or 6 to 10 grams per kilogram of body
weight
3 to 5 grams of carbohydrates per pound
of body weight
7 to 11 grams per kilogram of body weight
or 6 to 10 grams per kilogram of body
weight
Ex: 150 lb athlete
150lb x 3grams = 450grams
150 x 5grams = 750grams
Ex: 150 lb athlete
150lb x 3grams = 450grams
150 x 5grams = 750grams
Breakfast
544 grams CHO Meal (approximate)
Rice
Chicken
Adobo Banana
4 cups
2 pieces
1 piece
184 g
-
10 g
AM Snack
Pasta with
meat sauce Garlic bread
1 cup
2 pieces
23 g
23 g
Lunch
Rice
Beef Afritada
Vegetable
Guisado Orange
3 cups
2 MBS
1 cup
1 piece
138 g
-
3 g
10 g
PM Snack
bread Peanut butter
3 pieces 1 Tablespoon
45 g 3 g
PM Snack 544 grams CHO Meal
Bread Peanut butter
3 pieces 1 Tablespoon
45 g 3 g
Dinner
Rice
Grilled
Stuffed Fish
Pinakbet Pineapple
2 cup
2 slices
1 cup 1 slice
92 g
-
3 g 10 g
Protein For Exercise Protein For Exercise
Endurance athletes
1.2 - 1.4g/kg/day
Resistance and strength training
1.2 - 1.7g/kg/day
Growing teenage athlete
1.5 - 2.0g/kg/day
Endurance athletes
1.2 - 1.4g/kg/day
Resistance and strength training
1.2 - 1.7g/kg/day
Growing teenage athlete
1.5 - 2.0g/kg/day
Protein Food Sources Protein Food Sources
Animal sources: meat, fish, poultry,
seafoods, eggs, milk and dairy products,
and glandular organs (liver, spleen, etc).
Animal sources: meat, fish, poultry,
seafoods, eggs, milk and dairy products,
and glandular organs (liver, spleen, etc).
Protein Food Sources Protein Food Sources
Plant sources: Legumes (munggo), beans,
nuts and seeds, cereals and grains, soy,
vegetables, and processed vegetable
proteins like tofu, vegemeat, etc.
Plant sources: Legumes (munggo), beans,
nuts and seeds, cereals and grains, soy,
vegetables, and processed vegetable
proteins like tofu, vegemeat, etc.
Potential Problems with High
Protein Diets
Potential Problems with High
Protein Diets
Excess protein is converted to fat.
Increased protein in the diet may inhibit
the replacement of muscle glycogen.
Takes longer to digest if used as a pre-
game meal.
Excess protein is converted to fat.
Increased protein in the diet may inhibit
the replacement of muscle glycogen.
Takes longer to digest if used as a pre-
game meal.
Fat For Exercise Fat For Exercise
Important fuel source for prolonged
activities.
Slow sources of energy.
Important fuel source for prolonged
activities.
Slow sources of energy.
Benefits Of Eating During
Extensive Exercise
Benefits Of Eating During
Extensive Exercise
Maintain normal blood sugar
Provide energy
Prevent Dehydration
Maintain normal blood sugar
Provide energy
Prevent Dehydration
Who Will Benefit? Who Will Benefit?
Event that lasts for more than
60 to 90 minutes
Event that lasts for more than
60 to 90 minutes
Sports longer than 90 minutes Sports longer than 90 minutes
A carbohydrate intake in the range of 30-
60grams per hour (100 to 250 calories)
works for most athletes; or
Consume 0.7 gms. per lb. body wt
A carbohydrate intake in the range of 30-
60grams per hour (100 to 250 calories)
works for most athletes; or
Consume 0.7 gms. per lb. body wt
Ultra-endurance events
(> 4 hours)
Ultra-endurance events
(> 4 hours)
50 - 90grams per hour
Important to replace salt losses and to
consume protein.
50 - 90grams per hour
Important to replace salt losses and to
consume protein.
Nutrition Recovery Nutrition Recovery
Nutrition recovery immediately after a
training session or event has been shown
to positively effect subsequent exercise
performance.
Nutrition recovery immediately after a
training session or event has been shown
to positively effect subsequent exercise
performance.
Sports Dietitians Australia. June 2012
Nutrition For Recovery Nutrition For Recovery
To reload and refuel the muscle glycogen
lost.
To replace fluids and electrolytes lost.
To repair and produce new muscle protein
and red blood cells.
To reload and refuel the muscle glycogen
lost.
To replace fluids and electrolytes lost.
To repair and produce new muscle protein
and red blood cells.
Recovery Foods Recovery Foods
recovery carbohydrates
recovery proteins
recovery fluids
recovery electrolytes
recovery carbohydrates
recovery proteins
recovery fluids
recovery electrolytes
Recovery Carbohydrates Recovery Carbohydrates
Consume carbohydrates within 30 minutes
after exercise
Carbohydrate rich meal (complex and
simple)
Consume 0.5 GM.CHO/lb.or 1 GM/kg body
weight
Consume carbohydrates within 30 minutes
after exercise
Carbohydrate rich meal (complex and
simple)
Consume 0.5 GM.CHO/lb.or 1 GM/kg body
weight
Example: 150 lb. Athlete Example: 150 lb. Athlete
150 x 0.5 GM. CHO per lb.
= 75 GM.CHO x 4 cals/gram CHO
= 300 calories
150 x 0.5 GM. CHO per lb.
= 75 GM.CHO x 4 cals/gram CHO
= 300 calories
Sample Recovery Snacks
Containing 75 Grams
Carbohydrates
Sample Recovery Snacks
Containing 75 Grams
Carbohydrates
2 slices of bread (23gms)
2 tsp of jam (5gms)
1 cup pasta / spaghetti (23gms)
1 pc banana (10gms)
1 (8oz) sports drinks (14gms)
2 slices of bread (23gms)
2 tsp of jam (5gms)
1 cup pasta / spaghetti (23gms)
1 pc banana (10gms)
1 (8oz) sports drinks (14gms)
Recovery Protein Recovery Protein
To stimulate the release of insulin
To repair damaged tissue.
- For both resistance and endurance
athletes, consume 15-25g of high quality
protein in the first hour after exercise.
To stimulate the release of insulin
To repair damaged tissue.
- For both resistance and endurance
athletes, consume 15-25g of high quality
protein in the first hour after exercise.
Recovery Protein Recovery Protein
a good ratio: 1 gram of protein:
3 grams of carbohydrates
a slice of chicken w/ 2 slices of
bread
spaghetti with tomato sauce and little
lean meat
a good ratio: 1 gram of protein:
3 grams of carbohydrates
a slice of chicken w/ 2 slices of
bread
spaghetti with tomato sauce and little
lean meat
Muscle Repair and Building Muscle Repair and Building
Chocolate milk is a quick and easy post-
recovery drink.
Non-fat chocolate milk: 26grams
Carbohydrate and 8grams of protein;
correct ratio of carbohydrates and
proteins.
Chocolate milk is a quick and easy post-
recovery drink.
Non-fat chocolate milk: 26grams
Carbohydrate and 8grams of protein;
correct ratio of carbohydrates and
proteins.
Recovery Fluids Recovery Fluids
replace 2 -3 cups of fluid per pound of
sweat lost
to assure adequate rehydration: urine
should be clear.
best choices: water, watery foods, juices,
high-carbohydrate sports drinks and soft
drinks
replace 2 -3 cups of fluid per pound of
sweat lost
to assure adequate rehydration: urine
should be clear.
best choices: water, watery foods, juices,
high-carbohydrate sports drinks and soft
drinks
Recovery Electrolytes Recovery Electrolytes
Sodium and potassium
Maintenance of water and electrolyte
balance
Sodium and potassium
Maintenance of water and electrolyte
balance
Potassium: potatoes, banana, orange
juice, raisins, pineapple juice, yoghurt
Sodium: pizza, spaghetti, salted crackers,
cheese, instant noodle soup, potato chips
Potassium: potatoes, banana, orange
juice, raisins, pineapple juice, yoghurt
Sodium: pizza, spaghetti, salted crackers,
cheese, instant noodle soup, potato chips
Rest Rest
Two days of rest with high carbohydrate
diet and no exercise
Two days of rest with high carbohydrate
diet and no exercise
Sample of Recovery Foods Sample of Recovery Foods Food Items
CHO (gm)
PROT (gm)
Na (mg)
K (mg)
2 cups spaghetti with meat balls & tomato sauces
78
38
2,018
1,332
2 glasses pineapple juice, unsweetened
64
2
6
670
1 big banana
20
1
1
451
1 cup ice cream
32
5
116
257
2 glasses of fresh orange juice
52
4
4
992
Sources: Nutrition and Diet Therapy, 1994 by Lutz and Przytulski Nutrition for the Food Service Professional, 1997 by Karen Eich Drummond 1
Fluids and Hydration Fluids and Hydration
Functions Functions
Water maintains body temperature under
various environmental conditions.
Water maintains fluid and electrolyte
balance.
Water maintains body temperature under
various environmental conditions.
Water maintains fluid and electrolyte
balance.
Functions Functions
Water maintains blood volume. Blood
transports oxygen and nutrients to the cells
Water maintains blood volume. Blood
transports oxygen and nutrients to the cells
To know when athletes are adequately hydrated:
Check the color (clear, pale yellow),
frequency and volume of urine.
Urine color should be pale ( not clear) and frequent.
Certain foods and vitamin supplements can change urine color.
To know when athletes are adequately hydrated:
Check the color (clear, pale yellow),
frequency and volume of urine.
Urine color should be pale ( not clear) and frequent.
Certain foods and vitamin supplements can change urine color.
Thirst is a poor predictor of an athlete’s
fluid needs.
Thirst is a poor predictor of an athlete’s
fluid needs.
Thirst occurs with a 1 percent loss in body
weight.
2 to 4 percent losses physical
performance is impaired irritability,
nausea, lethargy
5 to 6 percent losses impaired
temperature regulation and increased
heart rate and breathing rates
Thirst occurs with a 1 percent loss in body
weight.
2 to 4 percent losses physical
performance is impaired irritability,
nausea, lethargy
5 to 6 percent losses impaired
temperature regulation and increased
heart rate and breathing rates
Signs and Symptoms of
Dehydration
Signs and Symptoms of
Dehydration
Mild Dehydration:
Thirst, fatigue, decreased appetite, heat intolerance, light headedness,
small amount and very
concentrated urine
Severe Dehydration:
Difficulty swallowing, shriveled and
dry skin, stumbling, sunken eyes and
poor vision, delirium, muscle spasms
Mild Dehydration:
Thirst, fatigue, decreased appetite, heat intolerance, light headedness,
small amount and very
concentrated urine
Severe Dehydration:
Difficulty swallowing, shriveled and
dry skin, stumbling, sunken eyes and
poor vision, delirium, muscle spasms
Factors to Consider in
Choosing a Beverage
Factors to Consider in
Choosing a Beverage
Concentration
Intestinal Absorption
Concentration
Intestinal Absorption
Concentration and Intestinal
Absorption
Concentration and Intestinal
Absorption
Carbohydrate solutions of about 4 to 8
percent concentration empty from your
stomach faster.
Drinks of less than 4 percent concentration
would not supply enough carbohydrates
to enhance performance.
Carbohydrate solutions of about 4 to 8
percent concentration empty from your
stomach faster.
Drinks of less than 4 percent concentration
would not supply enough carbohydrates
to enhance performance.
Drinks of 10 to 12 percent concentration
(soft drinks, energy drinks) emptied more
slowly.
Drinks of 10 to 12 percent concentration
(soft drinks, energy drinks) emptied more
slowly.
Determine the percentage carbohydrate in a
drink
Ex: Drink contains about 14 grams of sugar in a 240ml bottle.
14 grams / 240 ml = 0.058 x 100%
= 6%
= 6grams/100ml
Drink contains about 14 grams of sugar in a 240ml bottle is equivalent to about 6grams per 100ml or 6%
Determine the percentage carbohydrate in a
drink
Ex: Drink contains about 14 grams of sugar in a 240ml bottle.
14 grams / 240 ml = 0.058 x 100%
= 6%
= 6grams/100ml
Drink contains about 14 grams of sugar in a 240ml bottle is equivalent to about 6grams per 100ml or 6%
Fluids to be Avoided
Fluids to be Avoided
Carbonated Drinks
make athletes feel full
cause stomach upset
Carbonated Drinks
make athletes feel full
cause stomach upset
Caffeinated Drinks Caffeinated Drinks
sources: coffee, colas, chocolate, tea
diuretic, predisposing factor for
gastrointestinal problems
sources: coffee, colas, chocolate, tea
diuretic, predisposing factor for
gastrointestinal problems
Alcoholic Beverages Alcoholic Beverages
depressant
Decreased muscle blood flow
Sedative
Diuretic
Poor source of CHO & B-vitamins.
depressant
Decreased muscle blood flow
Sedative
Diuretic
Poor source of CHO & B-vitamins.
Soft Drink/Fruit Juice
too high in carbohydrate and too low in
electrolytes.
It decreases voluntary fluid intake due
to carbonation.
Soft Drink/Fruit Juice
too high in carbohydrate and too low in
electrolytes.
It decreases voluntary fluid intake due
to carbonation.
Energy Drinks
Energy drinks are not sports drinks.
Energy drink has 12% or higher carbohydrate concentration.
Many add caffeine, vitamins, and herbal supplements as stimulants.
These additives have no impact on sport performance.
Energy Drinks
Energy drinks are not sports drinks.
Energy drink has 12% or higher carbohydrate concentration.
Many add caffeine, vitamins, and herbal supplements as stimulants.
These additives have no impact on sport performance.
Drinking Plan Drinking Plan
Before practice/competition: 1 to 2 cups
of fluid 15 to 30 minutes before exercise
During practice/competition: 1/2 to 1-1/2
cups of fluid every 15 to 20 minutes.
After practice/competition: 2 to 3 cups of
fluid for every pound lost.
Before practice/competition: 1 to 2 cups
of fluid 15 to 30 minutes before exercise
During practice/competition: 1/2 to 1-1/2
cups of fluid every 15 to 20 minutes.
After practice/competition: 2 to 3 cups of
fluid for every pound lost.
Estimating Your Fluid Losses Estimating Your Fluid Losses
Weigh yourself before exercise in minimal
clothing.
Weigh yourself at the end of your session in
minimal clothing.
Replace 2 to 3 cups of fluid for every
pound lost.
Weigh yourself before exercise in minimal
clothing.
Weigh yourself at the end of your session in
minimal clothing.
Replace 2 to 3 cups of fluid for every
pound lost.
Hydration Guidelines Summary Hydration Guidelines Summary
Glucose dilution should be between 4-8%
or 6-8%.
Avoid any diuretic stimulation (alcohol,
caffeine, tea, regular soda, aspirin or any
diuretic pill) 24 hours before any
competition
Drink on schedule
Glucose dilution should be between 4-8%
or 6-8%.
Avoid any diuretic stimulation (alcohol,
caffeine, tea, regular soda, aspirin or any
diuretic pill) 24 hours before any
competition
Drink on schedule
Weigh in before and after exercise
Check urine to monitor hydration tips
Weigh in before and after exercise
Check urine to monitor hydration tips
Vitamins, Minerals … And
Supplements
Vitamins, Minerals … And
Supplements
vitamins and minerals do not provide
energy, BUT they are important in
metabolic and energy production.
do not improve performance
safest practice: choose a ‘multi’ type
preparation
vitamins and minerals do not provide
energy, BUT they are important in
metabolic and energy production.
do not improve performance
safest practice: choose a ‘multi’ type
preparation
For more information, please contact Ms. Karen Leslie Lee-Pineda, MSPH, RND Cell no. : +63917-541-3733 Email Address: [email protected]
