SPORTS FOODSPORTS FOOD

Seminar on

By:Lokesha, T. K.

Contents

• Introduction• Intensity and sources of energy• Recommended dietary allowances• Basic requirements of sports food• Classification of sports food• Sports drinks• Energy drinks• Milk and milk products in sports food• conclusion

• FOODFOOD

Food is a material usually of plant or animal Food is a material usually of plant or animal origin, that consists of essential body nutrients, origin, that consists of essential body nutrients, that supplies energy to mind and body to that supplies energy to mind and body to perform various functions in the bodyperform various functions in the body

• SPORTSSPORTS

Any physical activity or game under certain Any physical activity or game under certain rulerule

• ATHLETE ATHLETE

Generic term used for sportsmen and Generic term used for sportsmen and sportswomensportswomen

• SPORTS FOODSPORTS FOOD

Food which covers special nutritional Food which covers special nutritional requirements of sports person or athleterequirements of sports person or athlete

(www.tax.ohio.gov)

INTRODUCTIONINTRODUCTION

Group Energy (Kcal /day)

Infants 583-843

Pre-school children 1240-1690

School children 1970-2190

Adolescent-Boy-Girl

 2450-2640 2060

Adult-Male-Female

 2425-3800 1875-2925

Sports person 3000-6000

Energy requirements for different age groups

( ICMR,Hyderabad )

• TO OBTAIN ADEQUATE NUTRITION TO OPTIMISE TO OBTAIN ADEQUATE NUTRITION TO OPTIMISE PERFORMANCEPERFORMANCE

Athletes Have Special Needs!Athletes Have Special Needs!

Require More NutrientsRequire More NutrientsProtein, FatProtein, FatCarbohydratesCarbohydratesVitamins and MineralsVitamins and Minerals

Why sports food?Why sports food?

• Increased level of energyIncreased level of energy• Decreased weakening of muscle tissueDecreased weakening of muscle tissue• Injury preventionInjury prevention• Decreased time of recoveryDecreased time of recovery• Increased staminaIncreased stamina• Decreased percent body fatDecreased percent body fat• Improved health Improved health • IMPROVED PERFORMANCE!IMPROVED PERFORMANCE!

( Robert et al., 1999 )

Benefits of Sports food to a Sports personBenefits of Sports food to a Sports person

Intensity and sources of energy

IntensityIntensity PathwayPathway SourcesSources ExamplesExamples

High High intensity intensity short short durationduration

Anaerobic Anaerobic production of production of ATPATP

Glucose and Glucose and GlycogenGlycogen

Track runners,Track runners,Swimmers,Swimmers,Weight liftersWeight lifters

Moderate Moderate intensity long intensity long durationduration

50% 50% AnaerobicAnaerobic

+ + 50% Aerobic50% Aerobic

Muscle Muscle glycogen+glycogen+Circulating Circulating blood glucose blood glucose and fatty and fatty acidsacids

Marathon,,Marathon,,Running drills,Running drills,CyclistsCyclists

Moderate to Moderate to low intensitylow intensity

AerobicAerobic FatsFats Walking,Walking,JoggingJogging

Low intensity Low intensity long durationlong duration

AerobicAerobic FatsFats Ultra Ultra endurance-endurance-Tennis,GolfTennis,Golf( Rao,1996 )

( Brown, 2005 )

NutrientNutrientRequirements ( per day)Requirements ( per day)

ManMan WomenWomen Sports Sports personpersonSWSW MWMW HWHW SWSW MWMW HWHW

Energy, Energy, KcalKcalProtein, Protein, gmgmFat,Fat,gmgmCarbohydrates, Carbohydrates, gmgmVits. And Vits. And mineralsmineralsCal, Cal, gmgmIron, Iron, mgmgVit AVit A,, µµggThiamine, Thiamine, mgmgRiboflavin, Riboflavin, mgmgNiacin, Niacin, mgmgVit C, Vit C, mgmg

2422425560602020350350

0.40.42828120120001.21.21.41.416164040

2875287560602020350350

0.40.42828120012001.41.41.61.618184040

3200320060602020350350

0.40.42828120012001.61.61.91.921214040

1875187550502020280280

0.40.43030120012000.90.91.11.112124040

2225222550502020280280

0.40.43030120012001.11.11.31.314144040

2925292550502020280280

0.40.43030120012001.21.21.51.516164040

3000-3000-60006000135-225135-225120-200120-200400-600400-600

1.5-3.01.5-3.050-8550-851080-1080-250025003-63-63-63-630-6030-6080-15080-150

Recommended dietary allowancesRecommended dietary allowances

(National Institute of Nutrition & ICMR, Hyderabad)

Energy requirement for different intensity sports

IntensityIntensity ExamplesExamples Energy required Energy required (cal/hr)(cal/hr)

High intensity short High intensity short durationduration

Track runnersTrack runnersSwimmersSwimmersSprint cyclistSprint cyclist

1074-12891074-1289501-788501-788859-1146859-1146

Moderate intensity long Moderate intensity long durationduration

MarathonMarathonFootballFootballCyclistsCyclistsSkiersSkiers

573-716573-716573-644573-644430-752430-752358-644358-644

Moderate to low Moderate to low intensityintensity

Walking Walking JoggingJoggingBadmintonBadmintonBasket ballBasket ball

179-465179-465430-501430-501322-501322-501322-573322-573

Low intensity long Low intensity long durationduration

TennisTennisGolfGolf

430-573430-573251-322251-322

Nutrient Non sports person Sports person

a) CHO •Contributes 40% of energy

•Requiremen-300-350gm per day

•Recommended level( ADA) 5-6 gm/ Kg . bw

•Maintain glucose & glycogen level

•Primary fuel-contribute 65-70 % of energy

•Requirement- 400-600 gm/day

•Recommended level ( ADA) 7-10 gm/ Kg . bw

•Must replenish After exercise- 1gm/Kg.bw/2hrs Continuous exercise- 30-60gm per hr

b) Protein

•Build & maintain muscle mass

•Contribute 40% of energy

•Recommended level (ADA) 1 gm/Kg.bw

•Essential for recovery & controls muscle break down

•Contribute 10-15% of energy

•Recommended level(ada) 1.5-1.7 gm/Kg.bw

•BCAA & Di & tri peptides

Basic Requirements of Sports foodBasic Requirements of Sports food

c) Fat •Contributes 10% of energy

•Require for growth, recovery & maintenance of health

•Protective padding for organs

•Recommended level ( ADA) 20 gms / day

•Contributes 20-25% of energy

•Utilized during low intensity exercises

•Recommended level- 120-200 gms / day

•Omega-3 fatty acids- increase stamina & maintain cardiovascular health of an athlete

Cont..

• Electrolytes (minerals like sodium and Electrolytes (minerals like sodium and potassium) in sports drink:potassium) in sports drink:

– – Encourage drinkingEncourage drinking

– – Replace the electrolytes lost in sweatReplace the electrolytes lost in sweat

– – Help in maintenance of fluid balanceHelp in maintenance of fluid balance

• • Sodium is the main electrolyte lost in sweatSodium is the main electrolyte lost in sweat

• • Potassium lost in small amounts in sweatPotassium lost in small amounts in sweat

( Vrijens et al., 1999 )

d)d) Carbohydrate-electrolyte solutionCarbohydrate-electrolyte solution

• Essential nutrientsEssential nutrientsMineralsMineralsVitaminsVitaminsEssential fatty acidsEssential fatty acids

• Other food componentsOther food componentsCaffeineCaffeineCreatineCreatineAntioxidant (Vit. E & C & Antioxidant (Vit. E & C & --

Carotene):Carotene):FFA (Oleic, Capric & Caprylic) FFA (Oleic, Capric & Caprylic)

e)e) SupplementsSupplements

I.I. Pre-gamePre-game

II.II. During gameDuring game

III.III. After gameAfter game

Classification of Sports foodClassification of Sports food

• To ensure adequate energy for the body To ensure adequate energy for the body

during workouts and to avoid stomach during workouts and to avoid stomach

upset upset

•• Carbohydrates are the best choiceCarbohydrates are the best choice

•• Eat a small meal or snack 2 hrs before Eat a small meal or snack 2 hrs before

exerciseexercise

•• Avoid very high fat foods, Sugars and Avoid very high fat foods, Sugars and

sweets sweets

•• Drink plenty of liquids for pre-exercise Drink plenty of liquids for pre-exercise

hydration hydration ( McKinley health centre, 2002 )

I.I. Pre-game Sports foodPre-game Sports food

• Plan properly to access your race-day Plan properly to access your race-day nutritionnutrition

• Consider weather conditions Consider weather conditions

• Start drinking right away and keep Start drinking right away and keep drinking every 15-20 mindrinking every 15-20 min

• Carbohydrate-electrolyte solutions are Carbohydrate-electrolyte solutions are bestbest

• Why drinking fluids so important?Why drinking fluids so important?( McKinley health centre, 2002 )

II.II. During game Sports foodDuring game Sports food

• Dehydration can impair performance andDehydration can impair performance and

increase risk of heat illnessincrease risk of heat illness

•• Three levels of severity:Three levels of severity:

- Heat cramps- Heat cramps - Pain, involuntary muscle stress- Pain, involuntary muscle stress

- Heat exhaustion- Heat exhaustion - - Headache, Nausea, VomitingHeadache, Nausea, Vomiting, ,

Weakness, Rapid pulse, sweatingWeakness, Rapid pulse, sweating

- Heat stroke- Heat stroke - - High body temperature, Drowsiness, High body temperature, Drowsiness,

Irrational Irrational behavior, COLLAPSE behavior, COLLAPSE –– COMA COMA

( Vrijens et al., 1999 )

Dehydration and Heat-illnessDehydration and Heat-illness

• Start the muscle recovery process with a combination of –CHO- and protein

• Eat -CHO- rich foods/fluids within 1 to 2 hrs after hard

exercise to replenish glycogen stores

• Try full strength juices as it contain more –CHO-, potassium

• Eat at least 50-100 g of –CHO- within 2 hrs of a hard workout

• Drink plenty of fluids!

( McKinley health centre, 2002 )

III.III. After game Sports foodAfter game Sports food

Before Sports

- Drinking 1 to 2 cups of cool water 1 to 2 hrs before starting sport

- Drinking 1 to 1½ cups of cool water 10 to 15 min before sport

During Sports

- Drinking 1 to 2 cups of sports drink every 20 min

more you sweat - more fluid you need to drink

After Sports

- Within 2 hrs, drinking 3 cups of cool sports drink for every pound of body weight lost during

exercise

“Drink on a schedule; don’t wait until thirsty”

( Wenger et al., 2001 )

When & What To Drink?When & What To Drink?

• Sports drinks are specially formulated Sports drinks are specially formulated ““-CHO -CHO ––

electrolyte drinkselectrolyte drinks”” which are designed to: which are designed to:

Boost the performanceBoost the performance

Deliver nutrients to yield quick energyDeliver nutrients to yield quick energy

Also supply fluidAlso supply fluid

• It is recommended for activities lasting longer It is recommended for activities lasting longer

for one hourfor one hour( Kim, 2004 )

Sports DrinksSports Drinks

• Isotonic sports drink

- Similar no. of dissolved particles per unit vol. as blood plasma

• Hypotonic sports drink

- Quickly replace fluid, no -CHO

- For gymnasts

• Hypertonic sports drink

- High level of -CHO

- After game or long events ( Kim, 2004 )

Types of sports drinksTypes of sports drinks

• Continuous aerobic activity (>30 min)

• High intensity activity (>45 min)

• Intermittent activity (>60 min)

• After exercise to promote recovery

• Those who do not like water

• For use in hot weather

( Davis et al., 1999 )

When are sports drinks useful?When are sports drinks useful?

FAO has taken out a patent on a manufacture of

bottle coconut water

Full of salt, sugar & vitamins

Very good hydration properties

Natural isotonic beverage

Coconut waterCoconut water

Energy drinksEnergy drinks

““Energy drinks” are meant to supply mental and Energy drinks” are meant to supply mental and

physical stimulation for a short period of time. They physical stimulation for a short period of time. They

usually contain caffeine, taurine and glucurono-usually contain caffeine, taurine and glucurono-

lactone, carbohydrate, protein and fatlactone, carbohydrate, protein and fat

( Murray, 2003 )

FLOW CHART FOR PRODUCTION OF ENERGY DRINKS

Milk solids Veg.oil Sugar Supplements

Blending

Adjust TS to 35-40%

Pre-heating( 65ºC)

Homogenization

Spray drying(90ºC & 185ºC)

Dry blending of Vitamins

Packaging & Storage

Malt

( Aristocrat pharmaceutical ltd )

• Fluid milk

• Cheese

• Low-fat fermented dairy products

• Whey: Utilized in preparation of sports beverages

(Kampinga & Colaco, 2003; Choudhari, 2004;

Beucler et al., 2004)

• Whey proteins

Milk and milk products in sports foodMilk and milk products in sports food

Nutrition basiswhey protein - excellent protein

qualityProtein sourceProtein source BVBV PERPER NPUNPU

Whole eggWhole egg 100100 3.83.8 9494

Whey protein concentratesWhey protein concentrates 104104 3.23.2 9292

CowCow’’s milks milk 9191 3.13.1 8282

Beef Beef 8080 2.92.9 7373

CaseinCasein 7777 2.52.5 7676

Soy proteinSoy protein 6161 2.12.1 6161

( Peter H. Brown, 2005 )

Essential amino acids profile of key proteins Essential amino acids profile of key proteins

(mg/g protein)(mg/g protein)

Amino Amino acidsacids

WPC WPC 8080

SoySoy EggEgg WheatWheat

LeuLeu 105105 8585 8686 6868

LysLys 9393 6363 7070 2727

PhyPhy 3232 9797 9393 7878

MetMet 2121 2424 5757 3939

IleIle 6363 4747 5454 3333

ValVal 6868 4949 6666 4343

ThrThr 6969 3838 4747 2929

TrpTrp 1818 1111 1717 1111

HisHis 1717 -- 2222 --( Peter H. Brown, 2005 )

Basic nutritionBasic nutrition

Whey

Ultrafiltration(50ºC,100 PSi)

Retentate( 25% TS,18% Protein)

Spray drying(70ºC & 175ºC)

Dried WPC ( 70-75% Protein)

Dry blending(sugar,color,flavour & other supplements)

Packaging and storage

Ready to drink WPC beverage mix

Flow chart for production of Ready to drink Flow chart for production of Ready to drink WPC beverage mixWPC beverage mix

( Singh et al,1999 )

Raw mango based RTS sports beverage

Squash-like beverage

Raw pineapple-20%,sugar-7.5%,

stabilizer- 0.15% & salt- 1.2%

-using hydrolyzed whey permeate( Singh et al., 2004 )

Development of Whey Drink at NDRIDevelopment of Whey Drink at NDRI

• Whey protein and Malt based:

-Resource high protein, Navartis Healthcare Pvt. Ltd.• Milk solids , veg. Oil and Malt based:

-Complan, Heinz India ltd.• Milk solids and malt based:

-Horlicks, GSK

-Bourn vita, Cadbury

-Maltova, GSK

-Milo, Nestle India ltd• Glucose, cocoa powder, malt and milk solids based

- Boost drink- Boost freeze- Boost plus- Boost high protein drink

Commercially available sports foods in IndiaCommercially available sports foods in India

Concept of well-balanced diet is the basic nutritional requirements for athlete

Choose a proper pre- and post- game food

Keep hydrated during game

The beneficial effects are also intended for other target groups

There is no single magic food that has all the nutrients your body needs, you need to eat a variety of foods

ConclusionConclusion