Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 29 views

    Sports Nutrition 1

    Uploaded by

    rlopes
    Sports nutrition is the study of diet and nutrition to maximize athletic performance. It focuses on consuming the right amounts of proteins, carbohydrates, fats, fluids, and other nutrients before, during and after exercise. For athletes, protein needs vary from 0.8-2.0 g/kg body weight depending on the sport and intensity, while carbohydrate needs range from 3-12 g/kg body weight. Proper hydration through fluid intake of 400-800 ml per hour of exercise is also important to prevent dehydration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sports Nutrition 1

    Uploaded by

    rlopes
    29 views13 pages
    Sports nutrition is the study of diet and nutrition to maximize athletic performance. It focuses on consuming the right amounts of proteins, carbohydrates, fats, fluids, and other nutrients before, during and after exercise. For athletes, protein needs vary from 0.8-2.0 g/kg body weight depending on the sport and intensity, while carbohydrate needs range from 3-12 g/kg body weight. Proper hydration through fluid intake of 400-800 ml per hour of exercise is also important to prevent dehydration.

    Original Title

    Sports nutrition 1

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Sports nutrition is the study of diet and nutrition to maximize athletic performance. It focuses on consuming the right amounts of proteins, carbohydrates, fats, fluids, and other nutrients before, during and after exercise. For athletes, protein needs vary from 0.8-2.0 g/kg body weight depending on the sport and intensity, while carbohydrate needs range from 3-12 g/kg body weight. Proper hydration through fluid intake of 400-800 ml per hour of exercise is also important to prevent dehydration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    29 views13 pages

    Sports Nutrition 1

    Uploaded by

    rlopes
    Sports nutrition is the study of diet and nutrition to maximize athletic performance. It focuses on consuming the right amounts of proteins, carbohydrates, fats, fluids, and other nutrients before, during and after exercise. For athletes, protein needs vary from 0.8-2.0 g/kg body weight depending on the sport and intensity, while carbohydrate needs range from 3-12 g/kg body weight. Proper hydration through fluid intake of 400-800 ml per hour of exercise is also important to prevent dehydration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 13

    SPORTS

    NUTRITION
    CHAPTER 4: LESSON 3

    Sherill Faith P. Española, RND


    - Introduction -
    Sports nutrition is a topic of constant change and
    has grown as a dynamic field of clinical study.
    Research continues to advise improved nutritional
    guidelines and support for both active adults and
    competitive athletes.

    Science recognizes sports nutrition and energy


    intake as the “cornerstone of the athlete’s diet.”
    www.reallygreatsite.com

    What Is Sports Nutrition?


    Sports nutrition is the study and implementation of a diet/plan
    that is designed to increase athletic performance.
    Best performance is achieved by providing the right amount of
    food type (protein, carbohydrates, fats, fibre, etc.), fluids and
    nutrients to maximize energy and aid in sports recovery.
    It's most common in endurance and strengthening sports.

    Sports nutrition differs from regular nutrition because athletes require


    different levels of nutrients than non-athletes.
    Athlete Diet
    Protein and sporting performance
    Protein is an important part of a training diet and
    plays a key role in post-exercise recovery and repair.
    Protein needs are generally met (and often
    exceeded) by most athletes who consume sufficient
    energy in their diet.
    Protein and sporting performance
    The amount of protein recommended for sporting people:

    General public and active people – the daily recommended amount of protein
    is 0.8 to 1.0 g/kg of body weight (a 60 kg person should eat around 45 to 60
    g of protein daily).

    Sports people involved in non-endurance events – people who


    exercise daily for 45 to 60 minutes should consume between 1.0
    to 1.2 g/kg of body weight per day.

    Sports people involved in endurance events and strength events –


    people who exercise for longer periods (more than one hour) or who
    are involved in strength exercise, such as weight lifting, should
    consume between 1.2 to 2.0 g protein/kg of body weight per day.
    Protein and sporting performance
    The amount of protein recommended for sporting people:

    Athletes trying to lose weight on a reduced energy diet – increased protein


    intakes up to 2.0 g/kg of body weight per day can be beneficial in reducing loss
    of muscle mass.
    Carbohydrates are essential for
    fuel and recovery
    Athletes are advised to adjust the amount of carbohydrate they
    consume for fuelling and recovery to suit their exercise level. For
    example:
    light intensity exercise (30 mins/day): 3 to 5 g/kg/day
    moderate intensity exercise (60 mins/day): 5 to 7 g/kg/day
    endurance exercise (1 to 3 hrs/day): 6 to 10 g/kg/day
    extreme endurance exercise (more than 4 hrs/day): 8 to 12
    g/kg/day
    Fat Intake
    The current recommendations for fat intake are for most athletes to follow
    similar recommendations to those given for the general community, with the
    preference for fats coming from olive oils, avocado, nuts and seeds.

    Athletes should also aim to minimise intake of high-fat foods such as biscuits,
    cakes, pastries, chips and fried foods.
    Water and sporting
    performance
    Dehydration can impair athletic performance and, in extreme cases, may lead
    to collapse and even death.

    Fluid intake is particularly important for events lasting more than 60 minutes,
    of high intensity or in warm conditions.

    Consuming fluids at a level of 400 to 800 ml per hour of exercise might be a


    suitable starting point to avoid dehydration and hyponatraemia (excess fluids
    in body).
    Eating during exercise
    During exercise lasting more than 60 minutes, an intake of
    carbohydrate is required to top up blood glucose levels and delay
    fatigue.

    Current
    recommendations
    suggest 30 to 60 g of
    carbohydrate is
    sufficient.
    Eating after exercise
    Rapid replacement of glycogen is important following exercise.
    Carbohydrate foods and fluids should be consumed after
    exercise, particularly in the first one to 2 hours after exercise.

    Suitable choices to start refuelling include sports drinks, juices,


    cereal and low-fat milk, low-fat flavoured milk, sandwiches,
    pasta, muffins/crumpets, fruit and yoghurt.
    SPORTS NUTRITION
    THANK YOU.
    CHAPTER 4: LESSON 3

    Sherill Faith P. Española, RND

    You might also like