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Nutrition and Sports Performance

Unleash your ultimate performance through nutrition

Mohammed Saad, MSc(c), Dip.ISSN, CISSN


Sports Nutritionist
Outline

Sports Nutrition
Understand the sports demand & individualization
Energy systems
Exercise metabolism: Switch on/off
The Three Ts: Total, Type, and Time
The Three Rs: Refuel, Rebuild, and Rehydrate
Periodization
Bridging the gap between science and practice
Take-Home Message
Sports Nutrition
The new kid on the block?
Understand the Sports Demand
&
Individualization
Energy systems
Exercise Metabolism: Switch on/off
The 3 Ts

Total Type Time


The 3 Rs
Refuel, Rebuild, Rehydrate
Refuel: Carbohydrates
Glycogen utilization and storage

Van Loon et al. (2001). J physiol. 536. 295-304


Insulin Independent Glucose Uptake
11.2 g/kg/h during the first 46 hours
Burke et al. (2004). Journal of Sports Sciences; 22(1): 1530

Robinson et al. J Appl Physiol. 1999 Pedersen et al. (2008). J Appl Physiol 105. 7-13
Rebuild: Protein
Protein synthesis and Nitrogen Balance

Levenhages et al (2002) Med Sci Sports & Ex. 34, 828-837


Specific amount?
PROTEIN TIMING IS KING??

Moore et al. (2012). Nutr Metab. 9,91


What about protein type?

Tang et al. (2009). J Apply Physiol. 107, 987-992


Rehydrate: Fluids
Fluid Balance and hydration monitoring

Fluid deficits of >2% body weight can compromise cognitive function and aerobic
exercise performances, particularly in hot weather

Consuming a fluid volume equivalent to 510 ml/kg BW in the 2 to 4


hours before exercise.

Drink 1.251.5 L fluid for every 1 kg BW lost, post exercise


Training Periodization
Nutrition Periodization
Endurance Strength Competition
adaptation and Power
adaptation
Sunday

Monday

Tuesday

Wedesday

Thursday

Friday

Saturday
(Game Day)
Bridging the gap between science and practice
It all starts in the kitchen
But the brain kicks it off: Educate your athletes
Make silent lessons: Let athletes think
Making weight: Do it by informed science
And Win like a CHAMPION!
Take-Home Message
Total, type, and time of the food are
essentials.
Make sure to refuel, rebuild, and
rehydrate for your performance..
In energy demand in sports,
carbohydrates remains BEST.
EAA rich proteins are essential to
increase protein synthesis and stop
muscle breakdown.
Avoid any weight loses above 2% of
body weight through dehydration.
Understand the sports demand to
optimize the nutrition.
Education is key to improve athletes
TEST DONT GUESS!
nutrition practices.