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SPORTS NUTRITION

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SPORTS NUTRITION MADHU ARORA CHIEF DIETICIAN, RD Govt. Medical College & Hospital CHANDIGARH FADS AND FALLACIES Athletes need supplements to achieve maximum ... – PowerPoint PPT presentation

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Title: SPORTS NUTRITION


1
SPORTS NUTRITION
MADHU ARORACHIEF DIETICIAN, RDGovt. Medical
College Hospital CHANDIGARH
2
SPORTS SUPPLEMENTS
  • Sports supplements promise increased power and
    strength, athlete performance and better overall
    health.
  • These can however be dangerous and expensive too.
  • Stimulating herbs such as Guarana and Yohimkine
    can cause anxiety and dizziness. E.g. ephedra can
    have adverse effect such as nervousness,
    irregular heartbeat and can be deadly in some
    cases.

3
  • CREATINE supplements may negatively affect kidney
    function and promote dehydration.
  • Amino Acid and Protein supplements are an
    unnecessary expense when diet alone can meet
    protein needs.
  • No supplement in the world can take the place of
    hard training and Proper nutrition and Food
    should be the first priority in an athletes
    nutrition program.

4
TIMING OF MEALS
  • Proper nutrition is important not just on the day
    of competition but on the daily basis.
  • Eating a meal or snack an hour or so before
    athletic activity will provide energy without
    having full stomach.
  • It is also important to replenish the bodys
    stores after athletic activity.

5
  • A meal or snack within one hour of activity will
    ensure this.
  • Carbohydrate should be the main focus, along with
    small protein amounts.

6
Carbohydrates
  • Energy yielding
  • Fuel for body cells
  • Brain-100g/day of glucose
  • Monosaccharide, Disaccharide, Polysaccharide
  • Requirement- age, sex, activity etc.
  • Food grains, legumes, vegetables, fruits, sweets

7
Proteins
  • Growth, body building
  • Repair of wear tear
  • Hormones, digestive juices, plasma proteins, Hb,
    enzymes
  • Amino acids
  • -Essential
  • -Non essential

8
Protein Quality
  • Complete proteins
  • Incomplete proteins
  • Supplementary value of proteins
  • BCAA (branched chain amino acids)
  • -fuel for skeletal muscles
  • -advocated in liver diseases

9
Fats/Lipids
  • Concentrated source of energy
  • Cholesterol - base for hormones
  • - cell membranes
  • Fat soluble vitamins
  • Palatability, satiety
  • Visible/invisible fats
  • Vegetable oils, dried fruits, nuts, milk, butter,
    eggs, ghee, flesh foods

10
  • Iron
  • Required for
  • - Synthesis of myoglobin haemoglobin
  • - Tissue growth
  • - Loss in faces, urine, skin, menstruation
  • Deficiency
  • - Anemia, pica, fatigue, premature labour
  • Food sources
  • - Whole green cereals and millets
  • - Legumes pulses
  • - GLV, lean meat, eggs, dried fruits nuts,
  • jaggery

11
  • Calcium
  • Required for
  • - Rapidly expanding skeleton
  • - Transmission of nerve impulses
  • - Muscle contraction
  • Deficiency
  • - ? bone mass, osteoporosis
  • Food Sources
  • - Milk milk products
  • - GLV
  • - Fish seafood
  • - Nuts oil seeds

12
  • Ascorbic Acid
  • Required for
  • - Synthesis of collagen
  • - Synthesis of intercellular cement subs
  • - Absorption of iron
  • - Antioxidant
  • Deficiency
  • - impaired formation of connective tissue
  • - hemorrhage - bleeding gums
  • Food Sources
  • - Amla, guava, fruits, GLV, salad vegetable,
  • Potatoes, sprouted pulses.

13
FADS AND FALLACIES
14
  • If You Stop Exercising, Your Muscles Will Turn to
    Fat
  • Fat and muscles are two different tissue types.
    One can not convert to the other. The truth is
    that muscles atrophy when not used.
  • Therefore, if you continue to eat as you always
    have, but stop exercising, you will see an
    increase in body fat and a loss of muscle mass.

15
  • Athletes need supplements to achieve maximum
    performance 
  • Heavy marketing by Sports Nutrition Industry has
    convinced many athletes that they cannot achieve
    their full athletic potential without using
    nutritional supplements such as creatine and whey
    protein.
  • While some such supplements offer proven benefits
    under certain circumstances, there is no evidence
    that these benefits cant be matched with regular
    foods. 

16
  • Eating immediately after a workout will improve
    recovery.
  • Endurance athletes need to take in carbohydrates
    immediately after a workout to replace glycogen
    stores, and a small amount of protein with the
    drink enhances the effect.
  • Drinking low-fat chocolate milk or a carbohydrate
    drink, like Gatorade, is better for the body, as
    they replace glycogen stores lost during
    exercise. Protein is not going to help build
    muscle, so strength athletes do not need to eat
    immediately following their workout.

17
  • Consuming extra protein is necessary to build
    muscle mass.
  • Contrary to claims of some protein supplement
    companies, consuming extra protein does nothing
    to bulk up muscle unless you are also doing
    significant weight training at the same time.
    Even then the increased requirement can easily
    come from food.
  • A potential problem with supplements is that body
    has to work overtime to get rid of excess
    protein, and can become distressed as a result.

18
CASE STUDIES
  • Ritu is 35 year old.
  • Mother of two children.
  • Dedicated marathon runner.
  • She does workout daily 330 am.
  • 11/2 hour running 7-8 miles on treadmill and
    15-20 min. stretching and strength building with
    free weights.
  • She does long run to 10-15 miles
  • She has a marathon coming in 2 months.

19
  • Ritu works in an office where she should be back
    by 6 am.
  • She is vegetarian. Skips breakfast, eats lunch at
    desk. Dinner is runned because of her childrens
    homework, housework
  • Since 6 months Ritu has gained 8 lbs, 3.6 kg
    which she has to lose before marathon.
  • She claims to eat a low fat diet (10-15 of
    calories from fat).
  • She has come for a nutritional program.

20
Question????
  • Is it reasonable to expect Lisa to meet her
    weight goal before marathon?
  • What fat intake for Lisa is recommended?
  • Is Calcium a concern for Lisa?
  • What protein intake would you recommend?
  • Which Vitamins are of concern?
  • Pre-Marathon diet?

21
CASE STUDY
  • Rohit is a 22 year old football player.
  • Wants to bulk up and lose fat weight.
  • At the time of consultation he weighs 300lbs (Ht
    63).
  • He wants to loose about 15-20 lbs while
    maintaining muscle mass.
  • A 24 hr recall reveals that he is eating 10 micro
    waved chicken breasts for breakfast with a glass
    of skimmed milk.

22
  • In lunch he takes 15 micro waved chicken breasts
    and sometimes a cup of vegetables.
  • For dinner he eats 20 chicken breasts with 2
    glasses of milk.
  • He says this the diet he usually goes on to loose
    weight and gain lean tissue.
  • Complaints of staying alert and awake in the
    afternoon.

23
  • His 40 yard sprint times are slipping and has not
    lost any weight in past 2 weeks on his current
    diet.
  • He believes that by eating more protein and
    taking a protein supplement, he will add bulk to
    his muscles and at the same time lose fat weight.
  • He has been told that by taking certain Amino
    Acids, his fat would melt away while his muscles
    would begin to grow.

24
QUESTION????
  • How many grams of protein is Rohit consuming,
    what is Protein per Kg of body weight
    consumption?
  • Rohit is so tired in the afternoon, and why are
    his sprint times decreasing?
  • Rohit believes that he needs to take protein
    supplement to maintain his competitiveness. What
    would you tell him?

25
  • What level of protein would you recommend for
    him?
  • How would you advise diet to loose weight?
  • What other dietary changes would you recommend
    for Rohit?

26
FOODS TO BE AVOIDED FOR SPORTS PERFORMANCE
  • If you are preparing for an athletic performance,
    donot eat a large meal too soon prior to the
    activity, because you may get an upset stomach,
    as well as generally feeling slower and more
    sluggish.
  • Some food to be avoided before an athletic
    performance are anything with a lot of fat, such
    as doughnuts, French fries, candy bars, potato
    chips and high fat meats.

27
  • It is also highly recommended to avoid any foods
    or drinks containing caffeine, because it may
    give you a short energy boost, but then make you
    "crash".
  • It also may cause some negative side effects in
    people, such as nausea and headaches.

28
PRE-GAME MEAL GUIDELINES
  • Avoid foods high in fat and protein, as these
    take longer to digest. For example fatty meats,
    French fries, cheeseburgers.
  • Maintain adequate fluid levels in extended
    events, such as marathons, continuous replacement
    is necessary.

29
  • Liquid meals (drink with a high carbohydrate
    content) are recommended if solid meals are
    difficult to digest. Correctly prepare, they can
    be an adequate source of nutrition and energy,
    and contribute significantly to hydration.
  • It is important to realize that patterns for
    pre-game eating need to be established over a
    period of time and new foods should not be added
    to a diet without a trial period.

30
Nutritive sports drinks
  • Frosty Pine-Orange Yogurt Smoothie
  • Ingredients
  • 12 ounces orange juice
  • 1/2 cup pineapple chunks, drained
  • 1 1/4 cups low-fat vanilla yogurt
  • Preparation1. Combine all ingredients in a
    blender or food processor.2. Blend on high speed
    for 2-3 minutes, or until frothy. Serve
    immediately.

31
  • Yield
  • 2 servings
  • Nutritional InformationPer serving 233
    calories,
  • 9 g protein,
  • 45 g carbohydrate,
  • 2 g fat (1 g saturated fat),
  • 7 mg cholesterol,
  • 30 Daily Value of calcium,
  • 153 mg sodium.

32
  • Tofu Strawberry-Banana Smoothie.
  • Ingredients
  • 3/4 cup silken tofu
  • 1 cup frozen strawberries
  • 1 frozen banana, cut into pieces
  • 1/2 cup soymilk
  • 2 tablespoons peanut butter (optional, for more
    flavor and protein)
  • 2-3 ice cubes
  • Preparation
  • Place all ingredients in blender blend until
    mixture smooth.

33
  • Yield1 serving
  • Nutrition InformationPer serving
  • 338 calories,
  • 20 g protein,
  • 46 g carbohydrate,
  • 12 g fat,1.7 g saturated fat,
  • 8.5 g fiber,
  • 0 mg cholesterol,
  • 31 mg sodium.

34
  • Some examples of high carbohydrate Pre-exercise
    meals include
  • Breakfasts oatmeal or whole grain cold cereal,
    skim milk or soy milk, fruits like bananas or
    berries, fruit juices, yoghurts and pancakes.
  • Lunch turkey, tuna, peanut butter sandwich,
    whole wheat pasta salad, fruit, yoghurt and fruit
    juices.
  • Dinners Baked chicken, fish, potato, pasta, rice
    and vegetables.
  • Snacks Energy bars, fruits, cereals, yoghurt and
    fruit.

35
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