Sports Nutrition

Objectives

 Identify how optimal nutrition and proper

hydration can enhance athletic performance
 Identify the benefits and dangers of
supplements and ergogenic aids
 Understand sports related eating disorders
and appropriate ways to counsel athletes who
want to lose weight
Importance of Sports Nutrition

 What an athlete eats

and drinks can affect
health, weight & body
composition.
 Optimal nutrition will
fuel the body during
exercise, reduce
recovery time, and
improve performance
 Significance of Adequate
Nutrition before Exercise
 The preexercise meal
has been shown to
improve performance
 Meal should be high in
fluids, low in fat and
fiber, high in
carbohydrate, moderate
in protein, and familiar
to the athlete.
Importance of Carbohydrates

 Maintain blood-
glucose levels during
exercise
 Replace muscle
glycogen
 Recommendations
range from 6 to 10 g/kg
body weight per day
 Carbohydrate Loading

 Carbohydrate loading in the pre-event meal is

designed to maximize the storage of glycogen in
muscle & liver tissues
 An athlete should consume 200 to 300 grams of
carbohydrate within 3 to 4 hours before exercise.
 Recommendations of carbohydrate consumption
within 1 hour of competition is controversial due to
research studies that say this leads to hypoglycemia
and premature fatigue.
 Examples of Preexercise
Snacks
 Bananas
 Carrots
 Cereal
 Dried fruit
 Granola bars
 Wheat thins
 Oatmeal
 Bagels
 Functions of a Precompetition
Meal
 Allow for the stomach  Provide adequate fuel
to be relatively empty to the body
at the start of
 Provide an adequate
competition
amount of water in
 Help prevent or
minimize order to prevent
gastrointestinal distress dehydration
 Help avoid hunger
sensations & fatigue
 Liquid Meals

 Advantages – well balanced, high amount of

carbohydrates, no bulk (fiber), are easily
digested, and are convenient & economical.
 Examples – Nutrament, GatorPro, Ensure,
Slim-Fast. Each provide about 250-400 kcals
 Should be taken closer to competition than a
solid meal (2 to 3 hours before)
 Sports Bars

 Sports bars are a good  Liquid meals and

source of carbohydrate sports bars should be
and contain some fat. used as a substitute for
 They are convenient a precompetition meal,
and can be used as pre- but should not be used
event meals, but DO long term to replace
NOT possess qualities
that enhance physical your normal diet
performance
Nutrition during Competition

 Replace fluid losses

and provide 30 to 60
grams of carbohydrate
per hour.
 These guidelines are
especially important
for endurance events,
and when exercising in
extreme conditions.
 Hydration

 Exercise performance is optimal when fluid

balance is maintained
 Performance is impaired with progressive
dehydration
 Dehydration increase the risk of heat stroke
which can be life-threatening
 Important Terms

 Dehydration –  Hyponatremia- low

consequence of fluid blood sodium which
losses that exceed fluid occurs after prolonged
intake sweating with failure to
 Hypohydration- when replace sodium or it
athletes dehydrate occurs when excess
themselves prior to
competition via water is retained in the
diuretics or sauna body.
Fluid Recommendations

 Drink generous
amounts of fluid in the
24 hours before event
 Drink 400-600 ml 2 to
3 hours before event
 Drink 150 to 350 ml
every 15 to 20 minutes
during exercise
 Sports Drinks

 Sports drinks  Sodium amounts

containing 4 to 8% between .5 & .7 g/L is
carbohydrate are also recommended to
beneficial to events improve palatability
lasts longer than one which increases the
hour. drive to drink and to
 Examples- Excel, prevent hyponatremia.
GatorAde & PowerAde
 Function of Postexercise Meal

 Prevents hunger
 Maximized glycogen stores
 Prevents physical and mental fatigue
 The postexercise meal is critical for athletes
practicing daily and especially for those
exercising twice a day.
Post-Competition Meal
Recommendations
 One should eat 1.5
grams carbohydrate per
kg body weight &
small amount of
protein within 30
minutes after exercise
 Protein may help
muscles recover faster
 Glycemic Index of Foods

 Foods with a high  Examples of foods

glycemic index with high glycemic
(starchy foods) index include bagels,
replenish muscle corn flakes, raisins,
bread and candy
glycogen faster than
 Example of foods with
those with a low
low glycemic index are
glycemic index (foods apples, peaches, milk,
high in fiber) beans and yogurt.
 Macronutrient Requirements

 Carbohydrate – maintains glucose levels in

the blood and replenishes muscle glycogen
 Protein- Repair muscle damage and supports
gains in lean muscle mass
 Fat – powerful mediators of the immune
system and may decrease the
immunosuppressive effects of exercise
 Micronutrient Requirements

 Calcium & Vitamin D  Antioxidants (Vitamins A,

improve bone health C, & E) protect the cell
and reduce the risk of membranes from oxidative
stress fractures. damage
 Iron is required for  B-Complex Vitamins are
formation of involved in energy
hemoglobin & production, RBC
myoglobin which bind production, protein
synthesis & tissue repair
oxygen
 When is Vitamin
Supplementation Necessary
 When athletes use severe weight loss
programs especially when their caloric intake
is between 1200- 1600 calories per day
 When whole food groups are eliminated such
as a vegetarian who eliminates meat may be
deficient in Iron and Zinc
 When athletes consume high carbohydrate,
low nutrient-dense foods
 Supplements & Ergogenic Aids

 Ergogenic Aids- items claiming to increase work

output or performance
 The marketing of ergogenic aids is a multimillion
dollar business that preys on the desires of athletes to
be the best.
 The Dietary Supplement Health and Education Act of
1994 allows manufacturer to claim for enhanced
physical performance whether valid or not as long as
they don’t claim to “diagnose, mitigate, treat, cure or
prevent” a specific disease
 Effectiveness of Ergogenic
Aids
 Those that perform as
claimed
 Those that may
perform as claimed but
there is no evidence at
this time
 Those which are
dangerous and illegal
and shouldn’t be used
 Classification of Ergogenic
Aids
 Metabolic fuels (carbohydrate, lactate, fat)
 Cellular components that improve metabolism
(creatine, carnitine, vitamins)
 Anabolic substances that enhance performance
(protein, AAs, chromium, plant sterols, herbals)
 Substances that enhance recover (fluids,
electrolytes)
 Guidelines for Supplement Use

 Evaluate your current  If you find a

diet and try to fill gaps supplement that works
with food take time off every few
 Give supplements a weeks
few weeks before  Remember a balanced
deciding if it works diet is the best sports
 Stop taking any nutrition and no
supplement that causes supplement can make
ill side effects up for poor eating
 Types of Supplements
Type of supplement Possible Side Effects

Ephedra- herbal High BP, racing hear,

stroke, seizure, death
stimulant which is the
MOST hazardous
Androstenedione Change in cholesterol
levels & increase in
female hormone estrogen
Creatine- research Muscle cramping, kidney
problems
has proven some success
 Creatine

 Most dietary creatine is derived from meat,

but it would be impossible to eat enough to
influence athletic performance
 Creatine works by maintaining levels of ATP
 A creatine supplement is most advantageous
in short-term, high-intensity sports such as
football or power lifting rather than
endurance sports
 Hyperhydrating with Glycerol

 Glycerol has osmotic properties which help

in fluid retention.
 Glycerate & ProHydrator are example of this
new sports supplement
 Suggested dosage is 1g/kg body weight to be
taken with 1.5 L of fluid within 1 to 2 hours
prior to competition
 Advantages & Disadvantages
of Glycerol Supplementation
 Advantages  Disadvantages
 Reduced risk of  Increased risk of
dehydration and cerebral and intraocular
thermal injuries
dehydration
 Reduced urine output
during activity
 There is minimal
research of the effects
 Improved
thermoregulation of taking large volumes
especially for of glycerol over a long
endurance athletes period of time
 Research Study on Glycerol
Effects
 4 men & 2 women performed 90 minutes of
treadmill exercise at 60% oxygen
consumption in a dry, hot environment
 Exercise was administered 2.5 hours after
glycerol was ingested
 80% of fluid intake was retained in subjects
who took glycerol and only 50% was
retained in subject
Wagner,who only drank water
Dale R. (1999).
Hyperhydrating with glycerol:
implications for athletic performance.
Journal of the American Dietetic
Association 99: 207-213
 Evaluate Scientific Validity of
an Ergogenic Aid
 Was the research sponsored by the manufacturer?
 Does the claim make sense for the sport for which
the claim is made?
 Are appropriate amounts of the ergogenic substance
used?
 What is the evidence that it works? (testimonial or
scientific study)
Safety and Legal issues of the
Ergogenic aid
 Is the product safe?
 Does it contain toxic or
unknown substances?
 Does the product claim
to replace food or good
training practices?
 Is the product illegal or
banned by athletic
organizations?
Sports related eating problems

 The loss of excess

weight may improve
performance in some
sports
 Examples of sports that
stress weight loss are
wrestling, gymnastics,
ballet, figure skating &
distance running.
 Signs of Anorexia Athletica

 Immense fear of gaining weight

 Severe caloric restriction
 Weight loss
 Gastrointestinal complaints
 No medical explanation for thinness
*Athletes must meet all 5 in order to be diagnosed with
anorexia athletic plus the must meet 1 or more of the
following
-Disturbed body image, binge eating, purging methods,
delayed puberty, menstrual dysfunction
The Female Triad

 Disordered Eating –
athletes who have some
characteristics of an eating
disorder
 Amenorrhea – loss of
menstrual function for 3 to
6 months
 Osteoporosis- loss of
bone mass which may lead
to stress fractures
 Signs of Anorexia Nervosa &
Bulimia Nervosa
 Anorexia Nervosa
 Dramatic weight loss
 Preoccupation with
food, calories & weight
 Wears baggy clothing
 Mood swings
 Avoiding food- related
social activities
 Bulimia Nervosa
 Noticeable weight loss
 Excessive concern
about weight
 Visits bathroom after
meals
 Depressed
 Strict dieting followed
by eating binges
 Can Excessive Weight loss
Impair Physical Performance?
 “Weight Cutting”- food restriction, fluid
deprivation, and dehydration affects health,
growth, development and can have a
negative affect on physical performance
 Short term starvation lowers blood glucose
and muscle glycogen decreases performance
 Long term starvation leads to losses in lean
muscle mass which decreases performance
 Weight Management Strategies
for Athletes
 Set realistic goals  Encourage less focus
 At what weight do you on the scale
perform best?  Monitor changes in
 What is the maximum energy level & exercise
weight you would find performance
acceptable?
 What was the last  Help athletes maintain
weight you maintained a healthy weight for
without without themselves not for their
constantly dieting? sport!!!!!
Weight Loss Suggestions

 Whole grains and cereals,

beans, and legumes
 5 or mores servings of
fruits and vegetables
 Don’t skimp on protein
 Chose a variety of fluids
 Eat Breakfast
 Don’t skip meals
 Don’t categorize foods as
“good” or “bad”
 Ethical Issues in Sports
Nutrition
 The use of supplements and ergogenic aids
in enhancing athletic performance. Is it
cheating? Is it safe?
 Emphasis on weight loss to increase physical
performance. Should coaches be allowed to
encourage weight loss?
 Our Role as Dietitians

 Discourage unrealistic  Assess athlete’s dietary and

weight & body supplement intake during
composition goals competition & off season
 Emphasize adequate  Assess fluid intake and
energy for health, injury weight loss of athletes during
exercise
prevention, and exercise
performance  Evaluate vitamin supplements
and ergogenic aids that any
 Assess appropriate weight athlete wants to use
and composition for  Give appropriate
specific sports and recommendations
individuals
 Sports Nutrition Reference List
Burke, Edmund R. (2000). Better Nutrition’s 2000 Sports Supplement Guide. Better
Nutrition 62: 52-65.
 
Dolby, Victoria. (1998). The building blocks of sports performance. Better Nutrition
60:38.
 
Manore, Melinda M., Barr, Susan I., Butterfield, Gail E. (2000). Position of the
American Dietetic Association, Dietitians of Canada, and the American College of
Sports Medicine: Nutrition and athletic performance. Journal of the American
Dietetic Association 100: 1543-1570.
 
Shattuck, Deborah. (2001). Sports nutritionists fuel the competitive edge. Journal of
the American Dietetic Association 101:517-521.
  
 References Cont.

Venkatraman, J.T., Leddy, J., Pendergast, D. (2000). Medicine & Science in

Sports & Exercise. Journal of the American Dietetic Association 101: 263.
 
Wagner, Dale R. (1999). Hyperhydrating with glycerol: implications for
athletic performance. Journal of the American Dietetic Association 99:
207-213.
 
Walsh, Julie. (1997). Powerful pills or pricey placebos? A look at sports
nutrition supplements. Environmental Nutrition 20: 1-2.
 
Williams, Melvin H. Nutrition for Health, Fitness & Sport, 5th edition.
McGraw-Hill Companies, Inc, Boston: 1999.