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SPORTS NUTRITIONSPORTS NUTRITION
Sports Nutrition CentreSports Nutrition Centre
National Sports Institute of MalaysiaNational Sports Institute of Malaysia
NOOR FAEZAH BT ABDUL JALIL
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OVERVIEWOVERVIEW
The importance of nutrition in sportsThe importance of nutrition in sports
Eating before, during and afterEating before, during and aftertraining and competitiontraining and competition
Energy BalanceEnergy Balance
Examples of athlete's menuExamples of athlete's menu Monitoring hydration status of athletesMonitoring hydration status of athletes
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The Importance of Nutrition In SportsThe Importance of Nutrition In Sports
Health purposeNutrient requirement
~ daily
~ training/competition (pre, during & post)
~ specific nutrient requirement (injury, growth)
Avoid dietary cause discomfort
Prevent injury
Body composition
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Energy and nutrient requirement:Energy and nutrient requirement:
Body weightBody weightHeightHeightAgeAge
GenderGenderMetabolic rateMetabolic rateType of trainingType of training
Training intensityTraining intensityFrequency of trainingFrequency of trainingDuration of trainingDuration of training
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Athletes nutritional goals :Athletes nutritional goals :
~ To prepare body glycogen storesbeforehand
~ To provide fuel during prolongedTo provide fuel during prolongedexercise boutsexercise bouts
~ And to restore glycogen stores duringAnd to restore glycogen stores duringpost exercise recoverypost exercise recovery
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3 Keys to Good Nutrition3 Keys to Good Nutrition
Variety
Moderation
Balance
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Major Nutrient Provided byMajor Nutrient Provided by
Food GroupFood Group
Carbohydrate
Vitamin &
Minerals
(+fiber)
Protein(+fat)
Fat
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Eating Before, During & AfterEating Before, During & After
Training/ CompetitionTraining/ Competition
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Pre Training/CompetitionPre Training/Competition
ObjectiveObjective::
ToTo maintainmaintain bloodblood sugarsugar levellevel forfor highhigh energyenergy supplysupply
ToTo provideprovide nutrientsnutrients thatthat areare easilyeasily digesteddigested inin orderorder totopreventprevent stomachstomach aches/discomfortaches/discomfort
ToTo provideprovide adequateadequate fluidfluid balancebalance forfor hydrationhydration
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RecommendationRecommendation
3-5 hours before 1-2 hours before
Complete meal Partial meal/snack
HighCHO, moderate
protein, low fat
HighCHO, moderate
protein, low fiber& fat
Set rice, pasta.
Mee/meehoon, soup,
yogurt, bread+ egg
Cereal product,
bread/sandwich, muffin,
fruits, fruits juice, sports
drink
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33--5 hours BEFORE Training:5 hours BEFORE Training:
-- Rice, mi, bihunRice, mi, bihun
-- Whole meal bread with jemWhole meal bread with jem-- Normal portion of chicken, meatNormal portion of chicken, meat
-- Fruits and vegetablesFruits and vegetables
11--2 hours BEFORE Training:2 hours BEFORE Training:
-- Bun/bread with jamBun/bread with jam
-- SandwichesSandwiches
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During Training/CompetitionDuring Training/Competition
Objective:Objective:
Tomaintain bloodsugar levelTomaintain bloodsugar level
Tomaintain energysupplyTomaintain energysupply
Tomaintain hydration statusTomaintain hydration status
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< 60 minutes 60-90 minutes > 90 minutes
Plain water Plain water + sports
drink
Plain water + sports drink
+ Snack high CHO
Amount: 1 liter per hour
Drink 250-300ml every 15-20 minutes
Temp 10-15C Depend on individual tolerance
Intensity & type of sports
Sport Nutrition Centre, ISN
Recommendation
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Carbohydrate & Fluid Intake During TrainingCarbohydrate & Fluid Intake During Training
RecommendationRecommendation:: 3030--6060 gg CHOCHO perper hourhour
BeneficialBeneficial forfor trainingtraining >> 6060 minutesminutes
ExampleExample:: 750750mlml sportssports drinkdrink (( CHO~CHO~ 5050g)g)
33 mediummedium bananabanana (CHO~(CHO~ 4040 -- 5050g)g)
22 slicesslices ofof breadbread ((CHO~CHO~ 3030g)g)
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SNACKS DURINGTRAINING
Bread with jam
Banana Sports drink
Cordial
drink
Watermelon
Raisins
Recommended for those whoexercise >1 hour
(every 30 minutes)
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After Training/CompetitionAfter Training/Competition
Objective:Objective:
Toreplenish the glycogen storagesToreplenish the glycogen storages
Toreplace fluid lossesToreplace fluid losses
Tosupport regenerationTosupport regeneration fasterrecoveryfasterrecovery
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Within 30minutes after exercise Within 2 hours after exercise
Snack high in CHO + plain
water/sports drink
Food high in CHO + moderate protein +
plain water
Fruits, yogurt, jelly, sports drink, sports
bar, muffin, bread, cake, sandwich
Rice, pasta, spaghetti, mee & cereal
product, bread, fish/chicken/beef, green
leafy vegetables, fruits, yogurt, fruits juice
Sport Nutrition Centre,ISN
Recommendation
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SNACKS AFTERTRAINING
Easily absorbed
CHOJuices
Fruits
Chocolate milk PuddingYoghurt
Sandwich
Smoothies
Fruit Salad
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Take
Moderate amount
High CHOEasy to digest
Low fat
Low protein
Familiar foodEnough of water
Avoid
High fatFried items
Spicy
New food
Large amount of food
Caffeinated drink
Pre-competition & during
competition
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Foods Need To AvoidFoods Need To Avoid
High FatHigh Fat Spicy
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Energy BalanceEnergy Balance
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Case StudyCase Study
Football player daily Motion analysis
Duration
(Min) Hrs kcalSitting 290 4.83 338
Sleeping 755 12.58 792
Standing moderate
effort 15 0.25 53
Self care, shower etc 40 0.67 93
Eating 100 1.67 175Sport activity 240 4 700
Total 1440 24 2151
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Example of Athletes Diet
Male athlete 70 kgMale athlete 70 kg
Sample menu 2500 kcalSample menu 2500 kcal 406 g Carbohydrate(70%)406 g Carbohydrate(70%)
83 gProtein (14%)83 gProtein (14%)
36.2g Fat (16%)36.2g Fat (16%)
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Pre-Training Snack (6.30am)
1 cup Milo drink
5-6 small cuts of honeydew
Energy: 207kcal
Protein: 4.3g
CHO : 38.8g
Fat: 3.8g
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Training (7.00-9.00am)
500ml sports drink 1500ml plain water
Energy: 140kcal
Protein: 0g
CHO: 34g
Fat: 0g
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Post-
training Diet/ Breakfast (9
.30
am)
2 slices of whole meal bread 1 scrambled egg1 tub of low fat yogurt 1 glass of fruit juice
Energy: 430kcal
Protein: 21.2g
CHO: 54.6g
Fat: 14.1g
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Lunch (12.30pm)
2 scoops of spaghetti (100g) 1 scoops of tomato gravy + 1 meatballs
1 scoop of green vegetables (broccoli) 1 scoop of baked potatoes1 bowl of low fat cream soup 1 cup of fruit juice
Energy:561kcal
Protein: 14.3g
CHO: 59.7g
Fat: 5.5g
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Pre-
training diet/Tea-
break (3
.30
pm)
2 whole meal breads1 cup of milo
Energy: 290kcal
Protein: 9.3g
CHO: 53.8g
Fat: 4.2g
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Training (4.30-6.30pm)
500ml sports drink
1500ml plain water
Energy: 140kcal
Protein: 0g
CHO: 34g
Fat: 0g
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Post-
training diet/ Dinner (7.15
pm)
2 scoops of rice (100g) 1 scoop of bean (40g) 1 piece of fish (40g) 2 scoops of green vegetables(broccoli) 5-6 small cuts of fruit 1 bowl of clear soup
Energy: 522kcal
Protein: 28g
CHO: 86.4g
Fat: 7.1g
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Snack (9.00pm)
2 bananas (180g) 250 ml sweetened
soy bean milk
Energy: 221kcal
Protein: 6g
CHO: 45 g
Fat: 1.5g
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WATER &WATER &
HYDRATIONHYDRATION
The Essential forThe Essential forPeak PerformancePeak Performance
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How Do We Know
If Athletes
Dehydrated?--Hydration Monitoring ToolHydration Monitoring Tool--
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1. Urine Amount & Color1. Urine Amount & Color
Urination should occur throughout the dayUrination should occur throughout the day
44--5 times a day5 times a day
Large quantitiesLarge quantities Clear and paleClear and pale
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Urine ColourUrine Colour
11 -- 3 = Optimally3 = OptimallyHydratedHydrated
44 -- 6 = Slightly6 = Slightlydehydrated. Shoulddehydrated. Shoulddrink moredrink more
77 -- 8 = Dehydrated.8 = Dehydrated.Must drink moreMust drink more
Chart adapted from Armstrong 2000.
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Who is dehydrated?Who is dehydrated?
A B C
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2. Urine Specific Gravity (USG)2. Urine Specific Gravity (USG)
UsingUsingRefractometerRefractometer
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Hydration status USG
Well hydrated < 1.010
Minimal dehydration 1.010 1.020
Significant dehydration 1.021 1.030
Serious dehydration > 1.030
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3. Weight3. Weight--in weightin weight--outout
DrinkDrink 1500 ml1500 ml for every gram of body weight loss.for every gram of body weight loss.(x factor 1.5)(x factor 1.5)
Example (Athlete B)Example (Athlete B)
Weight before training: 55.0kgWeight before training: 55.0kgWeight after training: 54.2kgWeight after training: 54.2kg
Weight loss: 0.8kgWeight loss: 0.8kg
HeHe will need to replace withwill need to replace with
= 800g x 1.5= 800g x 1.5= 1200ml water= 1200ml water
BODY WEIGHT HAS TO COME BACK IN 24 HOURS
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Sweat Rate AssessmentSweat Rate Assessment
Example (Athlete Z)Example (Athlete Z)
i)i) Temperature:Temperature: 29.4C29.4C
ii)ii) Humidity:Humidity: 59.8%59.8%
Weight before training: 70.8kg (A)Weight before training: 70.8kg (A)
Weight after training: 69.4kg (B)Weight after training: 69.4kg (B)
Drink volume: 1.5L (C)Drink volume: 1.5L (C)
Urine volume: 0.5L (D)Urine volume: 0.5L (D)
Duration training: 130 minutes / 2.2 hrDuration training: 130 minutes / 2.2 hr
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Sweat Rate Assessment (cont..)Sweat Rate Assessment (cont..)
Weight loss: 1.4kg (E)Weight loss: 1.4kg (E)
Sweat loss = E + CSweat loss = E + C DD
= 1.4 + 1.5= 1.4 + 1.5 0.50.5= 2.4L= 2.4L
Sweat rate = 2.0L/ 2.2hrSweat rate = 2.0L/ 2.2hr
== 1.1L/hr1.1L/hr
DRINK ACCORDING TO SWEAT RATE!
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Sweat Rate AssessmentSweat Rate Assessment
Example (Athlete Z)Example (Athlete Z)
i. Temperature: 24.9C
ii. Humidity: 76.4%
Weight before training: 70.5kg (A)Weight before training: 70.5kg (A)
Weight after training: 70.3kg (B)Weight after training: 70.3kg (B)
Drink volume: 1.8L (C)Drink volume: 1.8L (C)
Urine volume: 0.6L (D)Urine volume: 0.6L (D)
Duration training: 130 minutes / 2.2 hrDuration training: 130 minutes / 2.2 hr
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Sweat Rate Assessment (cont..)Sweat Rate Assessment (cont..)
Weight loss: 0.1kg (E)Weight loss: 0.1kg (E)
Sweat loss = E + CSweat loss = E + C DD
= 0.2 + 1.8= 0.2 + 1.8 0.60.6= 1.4L= 1.4L
Sweat rate = 1.4L/ 2.2hrSweat rate = 1.4L/ 2.2hr
== 0.6L/hr0.6L/hr
DRINK ACCORDING TO SWEAT RATE
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How to stayHow to stay
WellWell--hydrated?hydrated?
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Breakfast
250 ml
During Training
1000 1500 ml
After Training 500 ml
Lunch
250 ml
Before Training
500 ml
Dinner 250 ml
Before Sleep
200 ml
After Waking Up
200 ml
Fluid IntakeFluid Intake TableTableAfter Waking Up 200 mlBreakfast 250 mlDuring Training 1000 1500 mlAfter Training 500 ml
Lunch 250 mlBefore Training 500 mlDuring Training 1000 - 1500 mlAfter Training 500 mlDinner 250 ml
Before Sleep
200 mlTotal 4650ml 5650ml
During Training
1000 1500 ml
After Training
500 ml
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My Drinking PlanMy Drinking PlanTo make sure you are well hydrated, follow these fluid intake recommendation :To make sure you are well hydrated, follow these fluid intake recommendation :
- At least2 hrs. before
- 15 mins.before
- Every15 mins.
3 cups = 750 mlfor every 0.5 kg
body weight lost
Pre Exercise During Training/ Competition Post Exercise
- Within24 hrs.
2 cups
= 500 ml
1 cup
= 250 ml to 1 cup
= 125 ml to250 ml
* Initial body weight must be obtained 2 hours after training.
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What is the best fluid?What is the best fluid?
WaterWater-- Good thirst quencherGood thirst quencher
-- Easily availableEasily available
-- Suitable for activity lastingSuitable for activity lasting
< 45 minutes.< 45 minutes.
* Avoid caffeinated drinks (eg* Avoid caffeinated drinks (egcoffee, tea & soft drinks)coffee, tea & soft drinks)
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Suitable for activitySuitable for activitylasting >1 hourlasting >1 hour
Provide 6Provide 6--8%8%carbohydratecarbohydrate (glucose,(glucose,
sucrose, fructose &sucrose, fructose &maltodextrin),maltodextrin),electrolyteelectrolyte, and good, and goodtastetaste
Give energy and rapidGive energy and rapidfluid absorptionfluid absorption
Sports DrinksSports Drinks
*Sodium (salt) helps keep water in the body and make the drink taste better.
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ConclusionConclusion
Importance of nutrition in footballImportance of nutrition in football
EatingEating plan before, during & afterplan before, during & after
trainingtraining
Energy balanceEnergy balance
Example menuExample menu
Hydration monitoring toolsHydration monitoring tools
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PRACTICAL SESSIONPRACTICAL SESSION
WeightWeight--in Weightin Weight--outout
Urine Specific GravityUrine Specific Gravity