Key Points to be Considered While Formulating Products For Sports Nutrition

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• KEY POINTS TO BE
• CONSIDERED WHILE FORMULATING

PRODUCTS FOR SPORTS NUTRITION
An Academic presentation by Dr. Nancy Agnes,
Head, Technical Operations, FoodResearchLab
Group www.foodresearchlab.com Email
info_at_foodresearchlab.com
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Today's Discussion
OUTLINE
Introduction Nutritional Basics Specialized
Nutrition
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Introduction
Sports nutrition is a dynamic clinical field of
study, which is unique to each individual and
planned according to their goals. Sports
nutrition is a well-designed nutrition plan that
allows active adults and athletes to perform at
their best. Sports nutrition development
supplies the right food type, with an adequate
amount of energy, nutrients and fluids to
sustain the body functioning at the optimum
levels. Contd...
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Scientific studies have reported that the sports
nutrition has laid the foundation for
competitive athletes and overall athletic
success. For active adults who exercise 3 to 4
times a week, a normal healthy meal would
suffice. Moderate to elite athletes who perform
5 to 6 times will need significantly more
nutrients to support energy requirements.
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NUTRITIONAL BASICS
The human body requires carbohydrates and fats
as the main energy source and the amount depends
on the exercise intensity and duration during
food product development. Inappropriate caloric
intake can obstruct athletic performance. Macron
utrients from the food supply the essential
energy for optimal body functions. Contd...
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CARBOHYDRATES
Carbohydrates are complex and an important
source of energy for the human body. Carbs can
be simple such as from fruits, vegetables and
milk or complexes such as from whole grain
bread, oats and other cereals. Digestive enzymes
break down these carbohydrates into glucose and
feed energy (Adenosine triphosphate ATP) to the
cells, tissues and organs. Contd...
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Based on the body size and training
requirements, carbohydrates are composed of 45
to 65 of the total food intake. PROTEINS A
minimum of 1.2 to 1.7 g/kg of body weight should
be consumed every day by an athlete for strength
and endurance training. However, depending on
the overall caloric requirements sourced from
foods alone, the needs for protein
supplementation could be dictated. Contd...
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A recent study suggests that individuals engaging
in vigorous activity can consume a high protein
and carbohydrate rich food soon after the
training. Pre-workout consumptions have
demonstrated to
have a greater effect on the protein synthesis c
ompared to
skeletal post
muscle exercise
consumptions. FATS Generally, dietary fat has
been misunderstood and blamed for many health
problems but is an essential nutrient for
optimal health. Contd...
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Stored body fat in adipose tissues provides
insulation to internal organs and protest nerves
are gained by consuming additional calories than
we can burn and is completely different from
dietary fat. An optimal level of body fat is
required for healthy athletic activity. One
gram of dietary fat provides 9 calories and one
pound of stored fat provides 3600 calories of
energy. Contd...
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Fat reserves are less accessible to athletes who
need to perform quick and intense
workouts. However, fat is essential for longer,
and endurance based exercises. Research
findings recommend athletes consume at least 30
of their total daily caloric intake as a healthy
fat. Omega 3 and 6 are essential fatty acids
that are a key to a sports nutrition diet
. Contd...
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MEAL TIMINGS
A recent study suggests that athletes who
perform moderate to high intensity activity for
at least 40 min are improved by consuming a high
carbohydrate, low protein, low fat meal, 3 hours
prior to the exercise. This study disproves the
common misconception that athletes need to
starve before competition or training
sessions. Some athletes compete for hours at a
time, for which appropriate snacks and liquid
supplementation should be consumed. Contd...
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Meal timing has also been reported to have an
effect on the synthesis of muscle proteins
(MPS). Impaired MPS may allow the downstream
creating of lean body mass. Post exercise
supplementation is proven to be beneficial for
aerobic exercise. Post exercise carbohydrate
intake does not affect MPS, but essential amino
acids are responsible for MPS. Contd...
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HYDRATION
A good amount of hydration and electrolytes are
essential for healthy athletic performance. Activ
e adults and athletes lost body water and sodium
during sweating and if this exceeds 2 per cent of
body weight this leads to dehydration
(hypohydration). Sports drinks and rehydration
with water and sodium are often consumed to
restore the lost amount of water. Lack of
sufficient hydration may lead to hypohydration,
hypovolemia (decreased blood volume) and
hyponatremia (low sodium level). Contd...
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SUPPLEMENTATION IN SPORTS NUTRITION According to
Sports Medicine, only a few limited supplements
are backed by clinical research. The Australian
Institute of Sports provides a general guide for
sports performance supplements. Sports bars,
drinks, gels, electrolyte supplements, and
protein supplements fall under sports
foods. Micro nutrients such as iron, calcium,
vitamin-D, multi-vitamin, omega 3 fatty acids
fall under medical supplements. Creatine,
caffeine, nitrate and beta alanine fall under
performance supplements. Contd...
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STRENGTH VS. ENDURANCE
strength training programs are building the
Resistance designed for muscle.
strength of skeletal
High intensity work requires a sufficient amount
of macro nutrients for muscle building. Protein
consumption is vital for increasing lean body
mass, at least 1.2 to 3.1 g/kg of body weight.
However, for endurance programs, one to three
hours per day, require high energy intake in the
form of the carbohydrates is essential. Contd...
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Based on research, consumption ranges from
target 6 to
carbohydrate 10 grams per
kilogram per day. Moreover, fat is a secondary
source of energy for long duration training
sessions. Replacing fluids and electrolytes which
are lost through respiration is important for
performance. Contd...
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SPECIALIZED NUTRITION
Specialized nutrition is built for athletes
training at very high altitude, in very hot and
cold conditions, and for astronauts who require
a slightly different meal plan. At very high
altitudes, more oxygen supply is essential
therefore iron rich foods are increased in the
plan. Foods rich in antioxidants, proteins are
essential to avoid any deficiencies. Fluids are
constantly replenished to keep the athletes well
hydrated. Contd...
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Athletes competing in extreme hot or cold
conditions are at higher risk and prone to
illness. Athletes in hotter condition need to
balance their fluid and electrolyte balance to
stay competitive and utilize their optimal
performance. However, athletes in colder
environments need to keep up their body
temperature. Leaner athletes are usually at a
risk of hypothermia.
Therefore, temperature
foods and fluids to withstand will encourage ac
hieving
colder optimal
performance.
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