Sports ScienceSports Science

5.7 Sports Nutrition5.7 Sports Nutrition

Learning objectivesLearning objectives

Understand why energy Understand why energy requirements very from person to requirements very from person to personperson

Know how an athlete records their Know how an athlete records their dietary habitsdietary habits

Controlled dietControlled diet What an athlete eats is very important to What an athlete eats is very important to

their trainingtheir training Carbohydrates – energy – 4g every minuteCarbohydrates – energy – 4g every minute

Main source is glycogenMain source is glycogen Protein – growth and repairProtein – growth and repair

RDA 0.8g per Kg body weight/dayRDA 0.8g per Kg body weight/day Saturated/unsaturated fats – insulation Saturated/unsaturated fats – insulation

and energyand energy Vitamins, minerals, fibreVitamins, minerals, fibre

One third from foodOne third from food

Monitoring intakeMonitoring intake

Sports nutritionist and Sports nutritionist and dieticiansdieticians Maximise performanceMaximise performance

Simplest technique – food Simplest technique – food diarydiary Track kcal intakeTrack kcal intake Information from food tablesInformation from food tables More commonly on the labelMore commonly on the label

Key PointsKey Points

Athletes need the correct Athletes need the correct combination of nutrients to achieve combination of nutrients to achieve their besttheir best

The simplest way the monitor diet is The simplest way the monitor diet is a diarya diary WhatWhat WhenWhen How muchHow much

Energy requirementsEnergy requirements All physical activity needs energyAll physical activity needs energy

Depends on activity and the mass of personDepends on activity and the mass of person Basic Energy Requirement Basic Energy Requirement (BER)(BER)

BERBER = 1.3 kcal per hour= 1.3 kcal per hour = 1.3 kcal x 24= 1.3 kcal x 24 = 31.2 kcal per day per kg= 31.2 kcal per day per kg

When exercising – need moreWhen exercising – need more Personal requirement = BER + extra amountPersonal requirement = BER + extra amount 8.5 kcal per kg of body weight for an hour of 8.5 kcal per kg of body weight for an hour of

exerciseexercise

It all adds upIt all adds up 50 kg person doing 2 hrs exercise50 kg person doing 2 hrs exercise

BER = 31.2 kcal/kgBER = 31.2 kcal/kg 50 kg person = 31.2 x 50 = 1560 50 kg person = 31.2 x 50 = 1560

kcal/daykcal/day 2 hours of exercise = 8.5 kcal x 2 = 17 2 hours of exercise = 8.5 kcal x 2 = 17

kcal/kgkcal/kg 50 kg person = 17 kcal x 50 = 850 kcal50 kg person = 17 kcal x 50 = 850 kcal

Personal requirement Personal requirement = 1560 + 850= 1560 + 850 = 2410 kcal/day= 2410 kcal/day

Work it outWork it out

Find your weight (kilograms)Find your weight (kilograms) Work out your BER (31.2 x kg)Work out your BER (31.2 x kg)

What exercise did you do yesterday What exercise did you do yesterday (pretend 2 hrs) – work out your extra (pretend 2 hrs) – work out your extra need (8.5 x hrs x kg)need (8.5 x hrs x kg)

Work out your personal requirement Work out your personal requirement (BER + extra)(BER + extra)

Good nutritional tipsGood nutritional tips

Don’t skip meals – doesn’t control Don’t skip meals – doesn’t control weightweight

Drink 2 litres water a dayDrink 2 litres water a day Eat at least 5 fruit and veg a dayEat at least 5 fruit and veg a day Live bio yoghurt contains ‘good Live bio yoghurt contains ‘good

bacteria’bacteria’ Choose ‘low fat’ dairy productsChoose ‘low fat’ dairy products ““A little bit of what you fancy does you A little bit of what you fancy does you

good”good”

Key PointsKey Points

Athletes need a Athletes need a carbohydrate-richcarbohydrate-rich dietdiet

Your energy requirement depends Your energy requirement depends on your mass and activityon your mass and activity

Carbohydrates break down into Carbohydrates break down into glucose, which your muscles use for glucose, which your muscles use for energyenergy