NDD30503: INTRODUCTION TO SPORTS NUTRITION

SCHOOL OF NUTRITION AND DIETETICS . FACULTY OF HEALTH SCIENCES

NUTRITION FOR SPORT AND EXERCISE

NDD30503DR. SHARIFAH WAJIHAH WAFA BTE SST WAFA &

MDM. HASMIZA HALIBHH04

MONDAY, 2:00-5:00PM


SYNOPSIS• This course integrates nutrition and

exercise physiology principles. It emphasizes scientific reasoning and examines research studies to provide evidence for current nutritional recommendations for sports nutrition. This course also exposes students to translate these recommendations to specific plans for the appropriate amount and type of foods, beverages and/or supplements to support training, performance and recovery.


COURSE LEARNING OUTCOMES

Explain the concept of energy systems and exercise and the importance of sports nutrition

Present nutritional recommendations for carbohydrate, protein, fat, vitamins and minerals to support training, performance and recovery based on current literature

Discuss in groups special topics related to weight ,body composition, supplementation, ergogenic aids and lifelong fitness among athletes obtained from literature

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CLASSROOM ETIQUETTE


Tentative Lecture & Exam ScheduleWeek Topic hrs Date Lecturer

1 Introduction to Sports Nutrition 1.5 5th of September Dr. Wafa

2 Energy Systems and Exercise 8th of September 2 12th of September Dr. Wafa

3 Carbohydrates 22nd of September 2 19th of September Dr. Wafa

4 Proteins 2 26th of September Mdm. Hazmiza

5 TEST 1 1.5 3rd of October Mdm. Hasmiza

6 Fats 2 10th of October Dr. Wafa

7 Vitamins 2 17th of October Dr. Wafa

8 Minerals 2 24th of October Mdm. Hasmiza

MID SEMESTER BREAK 30th OF OCTOBER 2016- 5th OF NOVEMBER 20169 TEST 2 1.5 7th of November Mdm. Hasmiza

10 Diet Planning: Food First, Supplements Second 3 14th of November Dr. Wafa

11 Water and electrolytes 221th of November Mdm Hasmiza

Weight and Body Composition 2

12 Presentation 3 28th of November Dr. Wafa

13 Disordered Eating and Exercise Patterns in Athletes 2 5th of December Mdm Hasmiza

14 Lifelong fitness and Practical Exercise 3 12th of December Mdm Hasmiza


Assignments and Practical1. GROUP PROJECT: Designing Diet Plan for

Specific Athletes – MARKS: 20%– GOALS of the project:

• To plan two days of menus that are realistic in preparation time and meet the nutritional needs of the ATHLETE/CLIENT.

• To utilize client-specific considerations in planning the two-day menus in order to meet nutritional needs

• To incorporate nutritional needs specific to the athlete’s particular sport

– Visit To Terengganu State Sports Council on the 17th of November 2016

– Presentation on the 28th of November 2016


Assignments and Practical2. GROUP ASSIGNMENT: Special topic in

sports nutrition- MARKS: 10%• Scrap book with 500 words per students• Pick any special topics ie supplementations.

ergogenic aids– SUBMIT BY 10TH OF NOVEMBER 2016


Assessment

Test 1: 15%

Test 2: 15%

Group Project:

20%

Group Assignment: 10%

60%

LECTURE 1INTRODUCTION TO SPORTS NUTRITION

NDD30503DR. SHARIFAH WAJIHAH WAFA BTE SST WAFA &

HH04MONDAY (6 SEPTEMBER 2016), 2:30-3:30PM


INTRODUCTIONSports nutrition is the practical science of hydrating and fueling before, during, and after exercise. Executed properly, sports nutrition can help promote optimal training and performance.Done incorrectly or ignored, it can derail training and hamper performance.


INTRODUCTION• Improve exercise performance• Decrease recovery time from strenuous exercise• Prevent exercise-associated injuries due to

fatigue• Provide the fuel required during times of high-

intensity training• Control weight• Help reduce the risk of numerous chronic

diseases– T2DM, CVD, hypertension, obesity, osteoporosis, some

cancers


BENEFITS OF SPORTS NUTRITIONEnables you to train longer and harder

Delays the onset of fatigue

Promotes optimal recovery and adaptation to your workouts

Enhances performance

Improves body composition and strength

Enhances concentration

Helps maintain healthy immune function

Reduces the potential for injury

Reduces the risk of heat cramps and stomach aches

Role of Nutrition in Exercise and Sport


Role of Nutrition in Exercise & Sport

• Nutrition plays a vital role in exercise performance and training– Benefits both competitive and

recreational athletes• Good nutrition is especially important

for athletes who:– Compete in sports tournaments– Engage in strenuous PA on a daily or

more than daily basis• Examples?


Injury Reduction• Risk of injury during exercise– Fuel & hydration status impacts level of

fatigue and ability to concentrate• Risk of injury post-exercise– Proper nutrition can help speed the

healing process for injured athletes– Surgery / Bone Injuries: requires extra

kcal & nutrients, including protein, vitamins, and minerals


Weight Control / Body Composition

• Nutrition plays an important role in weight control and body composition– Few individuals are happy with their weight,

body fat levels, or body shape– Realistic expectations can improve health and

quality of life and reduce stress levels– Disordered eating tendencies tend to be

higher in athletes than the general population, esp. women

Essential Nutrients & Dietary

Recommendations


Essential vs. Nonessential Nutrients

• Discovery– Evolved from observations that certain

diseases occurred in populations that consumed poor diets

– Able to show that including specific foods in the diet could correct or prevent the diseases

• Essential nutrients: food constituents that prevent disease or health problems (“indispensible”)

• Nonessential nutrients: nutrients that could be deleted from the diet with no adverse health effects (“dispensable”)– E.g. physiologically essential nutrient for the body but

classified as a nonessential nutrient?



Conditionally Essential Nutrients

• Conditionally essential: some “essential” nutrients are synthesized by the body from precursors, and interactions between nutrients could alter requirements

• Potentially affected by:– Some disease states– Genetic defects– Stress– Illness– Aging


Conditionally Essential Nutrients

• Criteria to establish the conditional essentiality of a nutrient:1. The plasma concentration of the nutrient

declines into the subnormal range, although the body should be able to synthesize the nutrient.

2. Chemical, structural, or functional abnormalities appear that are associated with low blood concentrations of the nutrient.

3. Dietary supplementation of the nutrient returns plasma concentrations to normal and corrects the abnormalities seen when blood concentrations are low.


Desirable & Beneficial Nutrients

• Nonessential nutrients that are important for good health and disease prevention– New nutrient category: “desirable or beneficial

for health” (Carpenter and Harper, 2006)– Examples: fibre, phytochemicals,

carotenoids, amino acid derivatives– Are NOT classified as essential or

conditionally essential nutrients


Desirable & Beneficial Nutrients

• Nonessential nutrients that are important for good health and disease prevention– New nutrient category: “desirable or

beneficial for health” (Carpenter and Harper, 2006)

– Examples: fibre, phytochemicals, carotenoids, amino acid derivatives

– Are NOT classified as essential or conditionally essential nutrients

Recommended Dietary Allowances &

Dietary Reference Intakes


Dietary Reference Intake (DRIs)

DRIs

EAR RDA AI UL


Nutrition Recommendations• Yardsticks used as standards for measuring

healthy people’s energy and nutrient intakes

• Used to:– Assess nutrient intakes– Make recommendations on amounts to consume

• Standards in Malaysia are the Dietary Reference Intakes (DRI)– Estimated Average Requirements (EAR)– Recommended Dietary Allowances

(RDA)/Recommended Nutrient Intake– Adequate Intakes (AI)– Tolerable Upper Intake Levels (UL)



Goals of the DRI Committee1. Setting Recommended Intake Values (RDA, AI)

2. Facilitating Nutrition Research and Policy (EAR)

3. Establishing Safety Guidelines (UL)

4. Preventing Chronic Disease


Goal 1: Setting Recommended Intake

Values• RDA: based on solid experimental evidence and reliable

observation– nutrient intake goals for individuals– derived from EAR– meets requirement of 97-98% of individuals in

a life stage and gender group

• AI: also as scientifically based as possible, but setting them requires some educated guesses– established whenever scientific evidence is

insufficient to generate an RDA


Goal 2: Facilitating Nutrition Research &

Policy• EAR: nutrient requirements for given life stages

and gender groups that researchers and nutrition policymakers use in their work– Public health officials may also use them

to assess nutrient intakes of populations and make recommendations

– EAR values form the scientific basis upon which the RDA values are set


Establishment of DRIs


Goal 3:Establishing Safety Guidelines• UL– Identify potentially hazardous levels of

nutrient intake– Useful to consumers who take

supplements or consume foods or beverages to which vitamins or minerals have been added

– Public health officials rely on UL values to set safe upper limits for nutrients added to our food and water supply


The Naive View vs. Accurate View of Optimal Nutrient Intakes


Goal 3:Establishing Safety Guidelines

• People’s tolerances for high doses vary– Caution is in order when nutrient intakes

approach UL values

• Some nutrients do not have UL values– Does not imply that it is safe to

consume it in any amount– Only means that insufficient data exists

to establish a value


Goal 3:Establishing Safety Guidelines

• People’s tolerances for high doses vary– Caution is in order when nutrient intakes

approach UL values

• Some nutrients do not have UL values– Does not imply that it is safe to

consume it in any amount– Only means that insufficient data exists

to establish a value


Goal 4:Preventing Chronic Disease

• The DRI committee takes into account chronic disease prevention, wherever appropriate– healthy ranges of intake for

carbohydrate, fat, and protein

• Acceptable Macronutrient Distribution Ranges (AMDR)

–45%-65% from carbohydrate–20%-35% from fat–10%-35% from protein


Understanding the DRIs• Government funded

• Based on recent scientific research whenever possible

• Optimal intakes NOT minimal requirements– Generous margin of safety– Meet needs of virtually all healthy people within a

specific gender and age group

• Based on specific indicators of nutrient adequacy– Normal growth and development– Optimal blood nutrient concentrations– Reduction of certain chronic diseases and disorders


Understanding the DRIs• Daily intakes to be achieved on average, over

time– Assume intakes will vary from day-to-day– Set high enough to ensure that nutrient body stores will

meet nutrient needs (from 1 day to 3 months based on the nutrient)

• Apply to healthy persons only – Health maintenance and disease prevention– Not restoration of health

• Separate recommendations gender, age, lifecycle– Differences between men, women, pregnant and

breastfeeding women, children and other life stage groups


RDA vs. Energy Requirements


Setting Energy Requirements• Estimated Energy Requirements (EER)– The average dietary energy intake predicted to maintain

energy balance in a healthy adult of a certain age, gender, weight, and level of physical activity with consistent good health

– Value is not generous– Is set at the average of the population’s estimated energy

requirements– Enough food energy is critical to support health and life– Too much energy causes unhealthy weight gain

• The DRI committee did not set a UL for energy


Setting Energy Requirements• Estimated Energy Requirements (EER)– The average dietary energy intake predicted to maintain

energy balance in a healthy adult of a certain age, gender, weight, and level of physical activity with consistent good health

– Value is not generous– Is set at the average of the population’s estimated energy

requirements– Enough food energy is critical to support health and life– Too much energy causes unhealthy weight gain

• The DRI committee did not set a UL for energy

Malaysian Dietary Guideline


14 Key Messages

Health & Medicine

NDD30503: INTRODUCTION TO SPORTS NUTRITION