UNIT 6 UNIT 6 SPORTS SPORTS

NUTRITIONNUTRITION

Food provides elements for:Food provides elements for:

~ Body structures building & ~ Body structures building & repair repair

~ Energy production~ Energy production

~ Fluid and electrolyte balance ~ Fluid and electrolyte balance regulation.regulation.

INTRODUCTIONINTRODUCTION

At the end of this lesson, At the end of this lesson, participants will be able to :participants will be able to :

a) Define sports nutritiona) Define sports nutrition

b) Identify 6 important nutrients & b) Identify 6 important nutrients & its functionsits functions

c) Identify food sources for nutrient c) Identify food sources for nutrient

d) Understand the general d) Understand the general recommendation & sports nutrition recommendation & sports nutrition myths myths

OBJECTIVESOBJECTIVES

1. INTRODUCTION OF SPORTS 1. INTRODUCTION OF SPORTS NUTRITIONNUTRITION

Nutrition:Nutrition:Series of processes starting from food Series of processes starting from food intake to utilization include eating, intake to utilization include eating, digestion, absorption, transport, digestion, absorption, transport, metabolism of food nutrients. metabolism of food nutrients.

Sports Nutrition: Sports Nutrition: Applies nutrition practices for maximal Applies nutrition practices for maximal sports performancesports performance

CONTENT OVERVIEWCONTENT OVERVIEW

The figure shows the digestive track & accessoriesThe figure shows the digestive track & accessories

Importance of NutritionImportance of Nutrition

~ ~ Basic nutrients requirement for Basic nutrients requirement for health.health.

~ Provide required fuel for optimal ~ Provide required fuel for optimal performance.performance.

~ Better & faster recovery. ~ Better & faster recovery.

~ Build and repair muscle damage ~ Build and repair muscle damage due to exercise.due to exercise.

~ Prevent injury due to fatigue.~ Prevent injury due to fatigue.

~ ~ Reach and maintain optimal body Reach and maintain optimal body weight and body fat level .weight and body fat level .

2. TYPES OF NUTRIENT2. TYPES OF NUTRIENT

Macronutrients:Macronutrients:Daily requirement > 1 g / day (CHO, Daily requirement > 1 g / day (CHO, protein & fat)protein & fat)

Micronutrients:Micronutrients:Daily requirement < 1 g / day (vitamin Daily requirement < 1 g / day (vitamin & mineral) & mineral)

Calorie providing nutrient: CHO, Calorie providing nutrient: CHO, protein & fat. Non energy providing protein & fat. Non energy providing nutrient: vitamin, mineral & water. nutrient: vitamin, mineral & water.

Fat

Vitamin

Mineral

Fluids

Protein

Carbohydrate

NUTRIENTSNUTRIENTS

~ ~ mainly plants source. mainly plants source. ~ 1 g of CHO = 4 kcal.~ 1 g of CHO = 4 kcal.~ CHO should contribute 55-70% of total ~ CHO should contribute 55-70% of total energy intake.energy intake. ~ Function : ~ Function : Major fuel source. Major fuel source. Maximize muscle glycogen level Maximize muscle glycogen level storage.storage. Maintain blood glucose. Maintain blood glucose.

~ C~ Classification lassification Simple CHO: sugar, fruits & fruit juices, Simple CHO: sugar, fruits & fruit juices, honey.honey. Complex CHO: rice, starch, bread, Complex CHO: rice, starch, bread, pasta, potatoes.pasta, potatoes.

a.a. CarbohydrateCarbohydrate

~~ Source of CHO:Source of CHO:

Rice, noodles & rice noodles. Rice, noodles & rice noodles. Macaroni, spaghetti & pasta. Macaroni, spaghetti & pasta. Bread, muffin, cereal & oat. Bread, muffin, cereal & oat. Fruits.Fruits.

a.a. CarbohydrateCarbohydrate (Continue…)(Continue…)

~ ~ Exchange list 15 g of CHO :Exchange list 15 g of CHO :

1/3 bowl of rice.1/3 bowl of rice.2/3 cup macaroni.2/3 cup macaroni.1/2 cup of noodles.1/2 cup of noodles.1 slide of bread. 1 slide of bread. 3 piece of cream cracker.3 piece of cream cracker.1 whole apple.1 whole apple.1 piece of banana.1 piece of banana.1 slide of papaya.1 slide of papaya.

a.a. Carbohydrate Carbohydrate (Continue…)(Continue…)

~ Build and maintain all the cells in the body.~ Build and maintain all the cells in the body.~ 1 g of protein = 4 kcal.~ 1 g of protein = 4 kcal.~ Protein should contribute 15-20% of total ~ Protein should contribute 15-20% of total energy intake.energy intake. ~ Function: ~ Function:

Muscle growth & maintenance. Muscle growth & maintenance. Structural components: hair & nails. Structural components: hair & nails. Enzymes , hormones & antibody. Enzymes , hormones & antibody.

b. Proteinb. Protein

~ Protein c~ Protein classification lassification

Complete protein: Complete protein: contain all essential amino acids (animal contain all essential amino acids (animal source).source). Incomplete protein: Incomplete protein: does not contain all essential amino acids does not contain all essential amino acids (plant source)(plant source) *Can be complement by mixture of different *Can be complement by mixture of different type food. type food.

b. Protein (Continue…)b. Protein (Continue…)

~ Source of protein:~ Source of protein:

Animal sourceAnimal sourcemeat, poultry, fish, Shellfish, eggs, milk & meat, poultry, fish, Shellfish, eggs, milk & milk products. milk products.

Vegetable sourcesVegetable sourcesbeans, peas & lentils, nuts & seeds, tofu, soy beans, peas & lentils, nuts & seeds, tofu, soy & soy milk, textured vegetable protein.& soy milk, textured vegetable protein.

b. Protein (Continue…)b. Protein (Continue…)

~ ~ Exchange list 7 g of protein:Exchange list 7 g of protein:

½ piece of chicken breast.½ piece of chicken breast.1 piece of chicken wing.1 piece of chicken wing.1 piece of fish.1 piece of fish.1 matches box size of meat.1 matches box size of meat.1 cup of milk.1 cup of milk.2 boxes of soy milk.2 boxes of soy milk.1 piece of soy bean curd.1 piece of soy bean curd.2/3 cup of beans. 2/3 cup of beans.

b. Protein (Continue…)b. Protein (Continue…)

~ Fat is a vital nutrient.~ Fat is a vital nutrient.~ Normally fat intake is sufficient from ~ Normally fat intake is sufficient from normal diet. normal diet. ~ 1 g of fat = 9 kcal.~ 1 g of fat = 9 kcal.

~ Recommendations ~ Recommendations Endurance athletes: 20-25% of energy. Endurance athletes: 20-25% of energy. Athletes trying to lose weight: 20% of Athletes trying to lose weight: 20% of energy.energy. ~ Function: ~ Function:

Components of cell membrane, brain & Components of cell membrane, brain & spinal cord tissue.spinal cord tissue. Stored as adipose tissue. Stored as adipose tissue. Protects the internal organs. Protects the internal organs. Fuel source during endurance exercise. Fuel source during endurance exercise. Provides essential fatty acids & fat-soluble Provides essential fatty acids & fat-soluble vitamins vitamins Satisfy hunger & add taste to food Satisfy hunger & add taste to food

c. Fatc. Fat

~ ~ Fat classification : Fat classification : Saturated fatty acidsSaturated fatty acids Fat from meat and poultry, dairy products Fat from meat and poultry, dairy products (normally (normally animal source). animal source).

Unsaturated fatty acids Unsaturated fatty acids Oil from olive, peanuts, almonds, avocado, Oil from olive, peanuts, almonds, avocado, pears, rapeseed, pears, rapeseed, sunflower, corn, soybean, cottonseed and sunflower, corn, soybean, cottonseed and safflower safflower (normally plant source). (normally plant source).

c. Fatc. Fat (Continue…) (Continue…)

~ ~ Fat Fat category - according to the visibility: category - according to the visibility:

Visible fat Visible fat Can be seen by eyes: Can be seen by eyes: butter, margarine, ghee, oils, fat on skin. butter, margarine, ghee, oils, fat on skin.

Invisible fat Invisible fat Can not be seen directly: Can not be seen directly: whole milk, eggs, meat products, chips, fried whole milk, eggs, meat products, chips, fried food and pastry, food and pastry, salad cream, chocolate and creamy sauces. salad cream, chocolate and creamy sauces.

c. Fatc. Fat (Continue…) (Continue…)

~ ~ Essential fatty acids (omega-6 and omega-3) Essential fatty acids (omega-6 and omega-3) vital for the development of cell membranes vital for the development of cell membranes ~ Cholesterol: ~ Cholesterol: Essential part of cell membranes. Essential part of cell membranes. Dietary cholesterol are animal origin only Dietary cholesterol are animal origin only (egg yolks, liver & (egg yolks, liver & kidney, fish roes and shellfish). kidney, fish roes and shellfish). Main source of cholesterol in blood is produce Main source of cholesterol in blood is produce by liver.by liver.

c. Fatc. Fat (Continue…) (Continue…)

~ ~ Exchange list 5 g of fat:Exchange list 5 g of fat:

½ packet of butter.½ packet of butter.1 teaspoon of margarine.1 teaspoon of margarine.1 teaspoon of cooking oil.1 teaspoon of cooking oil.1 teaspoon heap of 1 teaspoon heap of

mayonnaise. mayonnaise.

c. Fatc. Fat (Continue…) (Continue…)

~~ Vitamins do not provide energy. Vitamins do not provide energy.~ Some involved in the process of energy ~ Some involved in the process of energy production. production. ~ Vitamins classification ~ Vitamins classification

Water soluble vitamins: vit B complex, vit C Water soluble vitamins: vit B complex, vit C etc.etc. Fat soluble vitamins: vitamin A, D, E & K, Fat soluble vitamins: vitamin A, D, E & K,

d. Vitamin d. Vitamin

Water Soluble VitaminsWater Soluble VitaminsVitamins Recommendations Functions Food Sources

Vitamin B1

Thiamin

1.0 – 1.5 mg Needed in energy metabolism and growth. Supports muscle, nerve and cardiovascular function.

Fortified cereals, legumes, nuts, organ meats, molasses, and yeast.

Vitamin B2

Riboflavin

1.2 -1.7 mg Essential for energy metabolism; growth and tissue repair.

Cereals, liver, milk, green leafy vegetables, nuts, whole grains.

Vitamin B3

Niacinamide, Nicotinic acid.

13 - 19 mgEssential for energy metabolism and nerve function.

Lean meat, seafood, milk, yeast, enriched cereals, whole grains.

Vitamin B5

Pantothenic acid

4 – 7 mg Essential for energy metabolism and for nerve function.

Legumes, meat, fish, poultry, wheat germ, whole grains.

Vitamin B6

Pyridoxine acid

2 mg Essential for carbohydrate and protein metabolism, immune function, red blood cell production, nerve function.

Oatmeal and cereals, banana, plantain, poultry, liver.

Fat Soluble VitaminsFat Soluble Vitamins

Vitamins Recommendations Functions Food Sources

Vitamin ARetinol, Retinoids, Carotene.

800 – 1000 μg RE or 5000 IU

Growth and repair of body tissues, immune function, night vision. Carotene is the water soluble form with antioxidant properties.

Oatmeal, green and yellow fruits and vegetable, liver, milk.

Vitamin D 5 – 10 μg or 200 – 400 μg

Regulates calcium metabolism and bone mineralization.

Fortified milk, egg yolk, salmon and sunlight.

Vitamin EAlpha – Tocopherol

8 – 10 mgAntioxidant, protects cell membranes and enhances immune function.

Fortified cereals, nuts, wheat germ, shrimp and green vegetables.

Vitamin K 60 – 80 μg Assists in blood clotting and calcium metabolism.

Green and leafy vegetables.

~~ Mineral do not provide energy. Mineral do not provide energy.~ Some also involved in the process of energy ~ Some also involved in the process of energy production like vitamin. production like vitamin. ~ Minerals classification~ Minerals classification

Macro minerals: required in relatively large Macro minerals: required in relatively large amounts. amounts. (Calcium, chloride, magnesium, (Calcium, chloride, magnesium, phosphorus, potassium & phosphorus, potassium & sodium). sodium).

Micro minerals: required in small amounts - Micro minerals: required in small amounts - tracetrace (Iodine, chromium, copper, fluoride, iron, (Iodine, chromium, copper, fluoride, iron, manganese, manganese, molybdenum, selenium & zinc) molybdenum, selenium & zinc)

e. Mineral e. Mineral

Macro MineralsMacro MineralsMinerals Functions Food Sources

Calcium (Ca) Bone formation, enzyme activation, and nerve impulse transmission and muscle contraction.

Milk, cheese, yogurt, dried beans and peas, dark green leafy vegetables, calcium – fortified products.

Fluoride (F)Helps form bones and teeth

Milk, egg yolk, drinking water and seafood.

Magnesium (Mg)

Protein synthesis, glucose metabolism, smooth muscle contraction and bone component.

Milk and yogurt, dried beans, nuts, whole grain products, fruits and green leafy vegetable.

Potassium (K) Ion in intracellular fluid, glucose transport into cell.

Banana, citrus fruit, fresh vegetables, milk, meat and fish.

Sodium (Na) Ion in extra cellular fluid, nerve impulse conduction, muscle contraction, acid-base balance blood volume homeostasis.

Salt, canned and processed food, soy sauce.

Micro MineralsMicro MineralsMinerals Functions Food Sources

Ferum (Fe) Hemoglobin and myoglobin formation, electron transfer, essential in oxidative process.

Meat, internal organ, fish, poultry, whole grain products, green leafy vegetables and dried fruits.

Copper (Cu)Proper use of iron and hemoglobin in body.

Organ meat, meat, fish, nuts, eggs, whole grain bread, bran cereal and banana.

Zinc (Zn)Cofactor of many enzymes involved in energy metabolism, protein synthesis, immune function, sensation of taste and smell.

Organ meat, meat, fish, poultry, shellfish, dairy products, whole grain products.

Chromium (Cr)Enhances insulin function

Organ meat, oyster, cheese, whole grain products, asparagus.

Selenium (Se)An antioxidant enzyme

Meat, fish, poultry, organ meats, seafood, whole grain and nuts.

~ 55% to 65% of the adult body, up to 40 L. ~ 55% to 65% of the adult body, up to 40 L.

~ Function : ~ Function : Transporting nutrients and oxygen Transporting nutrients and oxygen Excrete metabolic waste via kidneys in Excrete metabolic waste via kidneys in urine. urine. Regulate body temperature through Regulate body temperature through sweating mechanism.sweating mechanism. Medium for chemical reaction during Medium for chemical reaction during digestion.digestion. Keep joints and eye well lubricated. Keep joints and eye well lubricated.

~ Fluids balance ~ Fluids balance Fluids intake: water, food & drinks. Fluids intake: water, food & drinks.

Fluids loss: urine, breathe, sweat, faces. Fluids loss: urine, breathe, sweat, faces.

e. Water e. Water

3. ENERGY BALANCE 3. ENERGY BALANCE

~ Energy intake (EI): energy absorbed the ~ Energy intake (EI): energy absorbed the body.body.~ Energy expenditure (EE): energy used in ~ Energy expenditure (EE): energy used in cellular cellular metabolism or lost from body. metabolism or lost from body.

~ Energy balance: relationship between the ~ Energy balance: relationship between the level of EI & EE. level of EI & EE.

When EI > EE (positives energy When EI > EE (positives energy balance): balance): energy surplus & potential increase in energy surplus & potential increase in weight.weight.

When EE > EI (negative energy When EE > EI (negative energy balance): balance): energy deficit & potential reduction in energy deficit & potential reduction in weight.weight.

When EE = EI: no change in energy When EE = EI: no change in energy status & weight.status & weight.

4. GENERAL RECOMMENDATION 4. GENERAL RECOMMENDATION FOR ATHLETESFOR ATHLETES

a. General Eating Rules:a. General Eating Rules:

i. Eat 5 – 6 times a day (3 meals + 2 -3 snacks). i. Eat 5 – 6 times a day (3 meals + 2 -3 snacks). Do not allow Do not allow > 5 hours between meals. > 5 hours between meals.

ii. Eat within 1 hour of awakening. ii. Eat within 1 hour of awakening.

iii. Small snack in the afternoon and before iii. Small snack in the afternoon and before bedtime.bedtime.

iv. Eat before you become hungry. iv. Eat before you become hungry.

v. Eat dinner before 8.00pm and keep supper v. Eat dinner before 8.00pm and keep supper light.light.

vi. Drink 200ml of water 10 minutes before vi. Drink 200ml of water 10 minutes before meal. Drink meal. Drink 1 L of water or sports drinks for every hour 1 L of water or sports drinks for every hour of training.of training.

vii. Take time and sit down in a calm vii. Take time and sit down in a calm environment to eat. environment to eat.

viii. Follow the Food Pyramid Guide. viii. Follow the Food Pyramid Guide.

Food pyramid guideFood pyramid guide

b. Keys for Healthy Dietb. Keys for Healthy Diet ~ Balance: daily diet must consist all level ~ Balance: daily diet must consist all level from food pyramid.from food pyramid. ~ Variety: not limited to 1 or 2 type of foods ~ Variety: not limited to 1 or 2 type of foods from each level.from each level.

~ Moderation: food intake according to ~ Moderation: food intake according to requirement but not requirement but not self preference. self preference.

Balance Variety Moderation

c. Food Myths c. Food Myths ~ Food myths: the incorrect thinking or believe ~ Food myths: the incorrect thinking or believe regarding food’s regarding food’s function. Example: function. Example:

i. Turtle blood will be able to increase i. Turtle blood will be able to increase hemoglobin level.hemoglobin level.

ii. Horse’s flesh could improve speed of ii. Horse’s flesh could improve speed of running. running.

iii. Caffeine contain from Cola drinks can iii. Caffeine contain from Cola drinks can assist in assist in

sprinting event. sprinting event.

iv. High protein diet is a good choice to iv. High protein diet is a good choice to reduce body fat.reduce body fat.

v. Eating more protein will improve v. Eating more protein will improve someone’s muscularity.someone’s muscularity.

vi. Eating higher dose of vitamin & mineral vi. Eating higher dose of vitamin & mineral will bring more will bring more

benefit & better effect. benefit & better effect.

THANK YOU! THANK YOU!