DISEASE STATE MANAGEMENT 6

Nutrition:
SPORTS & PERFORMACE
ENHANCING NUTRIENTS

Presented by: Jehan P. Hadjiusman, RPh

DISEASE STATE MANAGEMENT 6
Topics for discussion

Core
Concepts
Intoduction
Nutritional Needs of Athletes
Malnutrition
Stored Energy
Carbohydrates
Protein
Fats
Hydration
Introduction
The nutritional needs of athletes will differ from those
of casual gym goers, therefore the information in this
presentation will be specifically for elite athletes.

Most athletes obtain all the energy and nutrients they

require from a varied and balanced diet. By changing
their diet slightly they may be able to improve sporting
performance.

Many athletes require a diet high in energy because of

their high energy expenditure during training and
competition.
Malnutrition
Maintaining a healthy body weight is important.

Reduced athletic performance can be caused by

too much body fat or too little muscle.

Symptoms of this are being overweight or

underweight.
 stored energy
Energy from the diet is stored as body fat or glycogen
(carbohydrate in muscles and liver) and can be broken down to
provide energy.
Glycogen is the main source of energy during short bursts of
activity and at the start of exercise.
There is only a small store of glycogen in the body, and as exercise
continues the store becomes depleted and the body starts to use
some fat to provide energy. Most people have quite a large store of
body fat.
People who are fitter use up their store of glycogen more slowly,
and tend to use their stores of body fat for fuel more readily.
 carbohydrate
When they are digested, carbohydrate are broken down into glucose to provide readily
available energy for the body to use quickly and effectively. carbohydrate are the most
important form of fuel for exercise and sports activities.

Sources of carbohydrate in the diet include:

bread;
breakfast cereals and porridge oats;
pasta, noodles;
rice;
potatoes (with skins);
beans and pulses.
 The importance of carbohydrate
Eating a diet high in carbohydrate ensures that muscle and liver glycogen stores are
maintained.

If most of the glycogen in muscles and liver is used, such as after prolonged exercise,
blood sugar levels can drop below normal and this can cause fatigue, nausea and
dizziness.

Carbohydrate rich foods are also important for replenishing glycogen stores after an
event.
 carbohydrate for athletes

Competitive sports people and athletes may require more carbohydrate than an
average gym user to match the intensity of their activity level.
Estimated carbohydrate needs are outlined and depend on the intensity and duration of
the exercise sessions:
*These requirements are general and consideration of energy needs and type of
exercise should be considered.
 Sources of carbohydrates
Bread, rice, pasta, oats, quinoa,
couscous
Starchy vegetables (potatoes, corn
and pumpkin)
Beans and pulses (chickpeas, baked
beans, lentils)
Some dairy foods such as milk and
yoghurt
Fruit
Sugar and honey
 Protein
Athletes may need more protein in their diets than the rest of the
population in order to repair and build muscle.

Because athletes generally eat more (to meet their energy

requirements) they are likely to meet their protein needs by
choosing a balanced diet.

Athletes do not necessarily need to take supplements or consume

lots of meat. Eating more protein than the body needs does not
increase the amount of muscle in the body.
 Protein requirements
The protein requirements of a normal adult are 0.75g per kilogram
of body weight per day. For strength and endurance athletes,
protein requirements are increased to around 1.2-1.7g of protein
per kilogram of bodyweight per day.

However, most people in the UK consume more than the

recommended amount of protein, so increasing protein intake is
generally unnecessary except in older adults or in athletes.
 sources of Protein
Meat and meat products (beef, chicken, lamb, pork
or kangaroo)
Fish and seafood
Eggs
Dairy food such as milk and yoghurt (also
carbohydrate)
Beans and pulses (also carbohydrates)
Nuts (also fats)
Soy and tofu products
Do athletes need fats as
part of their nutrition?
Athletes need to include sources of fat in their diets.
The sources should be primarily plant foods and fish.
Consuming too little fat can impair performance and health, stop ovarian
function and menstrual periods, lead to stress fractures from low estrogen, etc.
Also, inadequate carbohydrate intake can impair performance as well. The
athlete should strive for a balanced diet which does not eliminate any food
group.
 sources of fats
Saturated UnSaturated
These should be limited, but not necessarily avoided. If We should aim to include more of these fats in our diet, as
eaten in large amounts they can be bad for your heart they have the opposite effect to saturated fats, and can
health. They are found in: be beneficial for your heart health. They are found in:
Meat fat Fish
Butter Nuts
Full-fat dairy products Avocados
Coconut oil and products Vegetable oils (olive, canola, sunflower, rice
Peanut oil, palm oil and cottonseed oil bran)
Our occasional foods such as chips, biscuits
and cake
pro tips for fats
 Too little energy?
If an athlete’s diet contains too little energy from carbohydrate,
protein from the diet will be used to provide energy.

This is not desirable as less protein will be available for forming

and repairing muscle tissue – the main function of protein.

Carbohydrate should be the main source of energy. Some fat can

also contribute to the body’s energy source.
 Hydration
Sufficient fluid intake is essential for exercise and optimum
recovery. Exercising causes the body to get warmer, so the body
tries to cool down by sweating. This causes the loss of water and
salts through the skin. Generally, the more a person sweats, the
more they will need to drink.

The government recommendation for fluid intake is between 6 and

8 glasses a day however this need may increase for a person when
exercising.
 Hydration
The amount an individual sweats varies from person to person and depends
on:

Intensity and duration – longer and higher intensity exercise can cause
greater sweat loss;
Environmental temperature – in hot, humid conditions sweat loss can
increase;
Clothing – the more clothing that is worn, the quicker you are likely to
heat up which may cause greater sweat loss;
Genetics – some people are just more likely to sweat than others.
isotonic sports drink
Isotonic sports drinks contain carbohydrate in the form of glucose, as
well as electrolytes such as sodium. The electrolyte sodium will replace
any lost from sweating and enhance rehydration, and glucose will
replenish carbohydrate stores.

Sports drinks have been shown to help endurance performance for

active individuals performing endurance exercise (e.g. participating in
a marathon).

However, sports drinks are similar to other soft drinks that contain
sugars. This means that they can be high in energy and contribute to
tooth decay, so they are only suitable if taking part in high-level
endurance sports or if sweat loss is high.
 Iron & calcium for female athlete
Some women have very high iron requirements due to heavy
menstrual losses. Iron is important for carrying oxygen in the
blood so even a mild deficiency can affect performance.

Calcium is important in the formation and maintenance of

strong bones. Although moderate exercise is important in
bone formation, very strenuous exercise can interrupt the
menstruation cycle and cause a hormone imbalance which
can lead to problems with bone health.

It is therefore important that female athletes’ diets contain

adequate calcium intake.

www.foodafactoflife.org.uk
Vitamins and supplements for athletes
1. B vitamins
2. Iron
3. Calcium and Vitamin D
4. Coenzyme Q10
5. Creatine
6. Ashwagandha
1. B vitamins
B vitamins are vital for releasing energy in the body as they aid the metabolism of
carbohydrates, fats, and proteins.
Female athletes may be at riskTrusted Source for deficiencies in B vitamins, which
include:
- vitamin B-12
- vitamin B-6
- niacin
Having a vitamin B-12 deficiency can make people feel weak and tired.
As vitamin B-12 primarily occurs in animal products, vegans and vegetarians are
more likely to develop a deficiency in this vitamin.
2. Iron
Iron deficiency is common in athletes and can affect performance, according to
some research.
While it can occur in males, this deficiency is more common in females, especially
those in endurance sports.
Additional researchTrusted Source found that low iron levels can cause many
adverse symptoms in female athletes, including reducing endurance and increasing
the amount of energy that the body uses.
People should speak to a doctor before taking iron supplements and be sure to
request a blood test to check their iron levels. Taking too much iron can cause
uncomfortable and even dangerous side effects.
3. Calcium and vitamin d
It helps the body build and maintain healthy bones, teeth, and muscles. These
vitamins can help athletes maintain muscle mass and reduce the risk of injuries,
such as bone fractures.
Calcium is available in many foods, including:
dairy products, such as milk and yogurt
fortified nondairy milks, such as soy milk
dark green vegetables
fish with soft bones, including sardines and salmon
4. Coenzyme q10
Studies have shown an association between low levels of coenzyme Q10 and increased fatigue.
Coenzyme Q10 is an enzyme in the mitochondria, which are the parts of cells that generate
energy.
Experts have linkedTrusted Source some conditions with lower levels of coenzyme Q10 in the
body, including:
neurodegenerative diseases
fibromyalgia
diabetes
cancer
mitochondrial diseases
muscular diseases
heart failure
5. Creatine
Some athletes use creatine because it is a legal nutritional aid for sports performance. People
can get creatine from red meat and seafood, but it is also available as a supplement.
ResearchTrusted Source has shown that supplementing with creatine can increase muscle
mass and improve strength when a person combines it with strength training.
May also be able to use creatine to increase their lean muscle mass and muscle strength.
Researchers Trusted Source have found that a creatine supplement that also contained
caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it
took for them to feel exhausted.
It is important to note that some of the funding for this study came from companies that make
supplements and other products.
6. ashwagandha
Ashwagandha is an Ayurvedic herb. A 2015
studyTrusted Source explored the effects
of ashwagandha.
People who received the root extract of
ashwagandha had a significant increase in
physical endurance after 8 and 12 weeks of
treatment compared with the participants
receiving a placebo.
what young athletes
should eat before
and after the game?
Night before the game: carb load and avoid
new foods
Starchy foods like pasta, rice and potatoes offer a carbohydrate-rich meal that will
provide the right fuel for the next day’s event. Sentongo recommends avoiding new
foods that might upset your stomach during the game.

before the game: stay hydrated and don’t

eat foods
Young athletes can stay hydrated by using this easy equation: take their weight
(100 lbs.), divide it in half (50 lbs.) and turn that number into ounces (50 oz). That’s
how much water they should drink each day. Staying hydrated is especially
important the day of the game. “That will help prevent cramps and fatigue,”
Sentongo said.
During game
sticking with sports drinks, which have the right combination of salt and sugar that
increases absorption of electrolytes in the body.

Post-game: repair with protein

After the game, athletes should eat a high-protein meal that contains poultry,
meats, fish or legumes. “When you compete, you break down muscle. The protein
helps repair it,” Sentongo said.
Though athletes may feel fatigued, Sentongo cautions against overhydrating, which
can cause light-headedness and even more fatigue. That’s where sports drinks can
come in handy. “You can overhydrate with plain water, but sports drinks will
replenish those electrolytes that water dilutes,” he said.
 Common performance-enhancing drugs
Creatine. Creatine is a naturally occurring compound in the body that's also sold as an over-the-counter
supplement. It's used to improve performance during high-intensity bursts of activity and to help increase
muscle mass.
Anabolic steroids. Anabolic steroids are synthetic versions of the hormone testosterone, used to build muscle
and increase strength.
Steroid precursors. Steroid precursors, such as androstenedione ("andro") and dehydroepiandrosterone
(DHEA), are substances that the body converts into anabolic steroids. They're used to increase muscle mass.
Most steroid precursors are illegal without a prescription. DHEA, however, is still available in over-the-counter
preparations.
Amphetamines and other stimulants. Teens use these substances believing that they will increase alertness
and improve endurance.
Caffeine. Kids and teens may turn to energy drinks or certain endurance sports supplements containing
caffeine, hoping to boost endurance and alertness.
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