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An Overview of Sport
Nutrition
Introduction
Energy giving
Body building
Stay hydrated
Provide fuel for your muscles
Producing energy
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
The body requires these nutrients to function
properly; however, the body is unable to
endogenously manufacture them in the quantities
needed daily, and therefore these nutrients must be
obtained from the diet.
Nutrients are broadly classified in to two:
Macro nutrients: - are present in large quantities in foods and
are also required in large amounts by the body.
• Are nutrients they have energies and we need large quantity:-
Carbohydrates
Proteins
Fats
Water
Micro nutrients: - Important nutrients which are present in
small quantities in foods but are essential for our body.
• are nutrients they have no energies and we need in small
quantity:-
Vitamins.
Minerals.
Cont…
The requirements for nutrients and fluids should be met
according to the level of daily physical activity and exercise.
The type, intensity and duration of exercise will determine
which nutritional measures and dietary interventions can be
taken, particularly in the phases of preparation, competition
and recuperation.
involuntary activity
Requirements include:
Chemical energy: in many metabolic products
Carbohydrate: 4 kcal/g
Fat: 9 kcal/g
Protein: 4 kcal/g
Alcohol: 7 kcal/g
Caloric and Nutrient Density
Density: the degree of concentration of
material in a given substance
Caloric density: concentration of energy in a
given amount of food
Foods high in fat have the highest caloric density
Male gender
Body temperature
Thyroid hormone
Nervous system activity
Kcal intake
Pregnancy
Age
10-20% decrease
Factors Influencing Basal Metabolic Rate
Lean body mass (muscles and organs)
Greater metabolic activity in lean tissues
Growth periods
Growth hormone stimulates cell metabolism and raises BMR
Body temperature
Fever increases BMR
Hormonal status
Ex. Hypothyroidism = decreased BMR
Measurement of Resting Metabolic Rate
How can resting or basal metabolic rate be measured?
Indirect calorimeter
Metabolic rate calculated based on the rate of
oxygen utilization
Thyroid function test
Measures the activity of the thyroid gland and
the blood levels of the hormone thyroxine
Physical Activity
Age
Weight
Body composition
Adulthood
Energy needs level off
Other considerations
Dietary Guidelines
Dietary Guidelines for healthy Americans indicate
energy needs based on two recommendations:
Maintain a healthy weight