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SPORT NUTRITION
DR. Dr. SURYANI. A, MSc DR. Dr. SURYANI. A, MSc
BAGIAN GIZIBAGIAN GIZI
FK-UNHASFK-UNHAS
@200@20044
OBJECTIVE
UNDERSTAND NUTRITION AND UNDERSTAND NUTRITION AND SPORTSSPORTS
CALCULATE THE NUTRITION CALCULATE THE NUTRITION REQUIREMENT FOR ATHTHLETESREQUIREMENT FOR ATHTHLETES
SPECIAL CONDITION IN ACTIVITIES SPECIAL CONDITION IN ACTIVITIES OF ATHLETESOF ATHLETES
KEY TERMS
AEROBIC METABOLISM: the transfer of usable AEROBIC METABOLISM: the transfer of usable energy through oxidative phosphorylation in the energy through oxidative phosphorylation in the respiratory chain in the presence of oxygen-- respiratory chain in the presence of oxygen--
ANAEROBIB METABOLISM: the transfer of ANAEROBIB METABOLISM: the transfer of usable energy without the presence of oxygenusable energy without the presence of oxygen
GLYCOGEN LOADING (GLYCOGEN GLYCOGEN LOADING (GLYCOGEN SUPERCOMPENSATION): a combination of SUPERCOMPENSATION): a combination of exercise and high carbohydrate diet that enables exercise and high carbohydrate diet that enables muscles to store glycogen beyond their normal muscles to store glycogen beyond their normal capacity capacity
Key terms
ATPATP CREATININE PHOSPHATECREATININE PHOSPHATE ERGOGENIC AIDERGOGENIC AID GLYCOGENGLYCOGEN GLYCOLYSISGLYCOLYSIS LACTIC ACIDLACTIC ACID MYOGLOBINMYOGLOBIN VO2 MAXVO2 MAX METABOLIC EQUIVALENTMETABOLIC EQUIVALENT
NUTRITION - SPORTS
NUTRITION HAS BECOME NUTRITION HAS BECOME IMPORTANT FOR IMPORTANT FOR
PERFORMANCE NOW THAT PERFORMANCE NOW THAT ATHLETES HAVE REACHED ATHLETES HAVE REACHED
LIMITS IN TRAINING, VOLUME LIMITS IN TRAINING, VOLUME AND INTENSITYAND INTENSITY
WHY ?
EXERCISE AND EXERCISE TRAINING EXERCISE AND EXERCISE TRAINING DEMAND THE INVOLVEMENT OF DEMAND THE INVOLVEMENT OF SEVERAL ORGAN SYSTEM, NOT SEVERAL ORGAN SYSTEM, NOT ONLY TO SUPPORT BOUTS OF ACUTE ONLY TO SUPPORT BOUTS OF ACUTE ACTIVITY BUT ALSO TO ADAPT IN ACTIVITY BUT ALSO TO ADAPT IN RESPONSE TO TRAINING, THUS RESPONSE TO TRAINING, THUS
PROVIDING AN IMPROVEMENT OF PROVIDING AN IMPROVEMENT OF PERFORMANCEPERFORMANCE
YOU ARE WHAT YOU EAT
ANDAND
EAT TO WINEAT TO WIN
NUTRITION REQUIREMENT
NUTRITIONAL REQUIREMENTS OF EXERCISE
Energy and substrates for physical performanceEnergy and substrates for physical performance CarbohidratCarbohidrat FatFat ProteinProtein Fluid and electrolytesFluid and electrolytes Vitamin and mineralVitamin and mineral Ergogenic supplementErgogenic supplement
Energy and substrate for physical perfomance
To initiate a muscle contractionTo initiate a muscle contraction BMR, SDA, AF and GFBMR, SDA, AF and GF Heavy aerobic Heavy aerobic 4000-6000 kcal/day 4000-6000 kcal/day Some sports athletes Some sports athletes to reduce body and to reduce body and
fat massfat mass Frequently and intensivelyFrequently and intensively
TABLE : Classification of Physical Work Based on Energy Expenditure
Work Work CategoryCategory
Men Men (kcal/min)(kcal/min)
Women Women (kcal/min)(kcal/min)
ActivitiesActivities
LightLight 2.0 – 4.92.0 – 4.9 1.5 – 3.41.5 – 3.4 Walking, reading, driving, shop- Walking, reading, driving, shop- ping, bowling, fishing, golf ping, bowling, fishing, golf pleasure sailing.pleasure sailing.
ModerateModerate 5.0 – 7.45.0 – 7.4 3.5 – 5.43.5 – 5.4 Pleasure cycling, dancing, volley Pleasure cycling, dancing, volley ball, badminton, calisthenicsball, badminton, calisthenics
HeavyHeavy 7.5 – 9.97.5 – 9.9 5.5 – 7.45.5 – 7.4 Ice skating, water skiing, Ice skating, water skiing, comper- itive tennis, novice comper- itive tennis, novice mountain, climbing, joggingmountain, climbing, jogging
Work Work CategoryCategory
Men Men (kcal/min)(kcal/min)
Women Women (kcal/min)(kcal/min)
ActivitiesActivities
Very Very heavyheavy
10.0 – 12.410.0 – 12.4 7.5 – 9.47.5 – 9.4 Fencing, touch football, scuba Fencing, touch football, scuba diving, basketball, swimming diving, basketball, swimming (most strokes)(most strokes)
Unduly Unduly heavyheavy
>> 12.5 12.5 >> 9.5 9.5 Handball, squash, cross Handball, squash, cross coun- try skiing, paddleball, coun- try skiing, paddleball, running (fast pace)running (fast pace)
•Adapted from Katch FI and Mc.Ardle WD : Nutrition Weight Control and Execise, 3rd ed. Philadelphia, Lea & Febiger, 1988, p.111
o
o
100
110
120
130
140
150
160
170
180
5 10 16 20 25
Goo
d
Exce
llent
Poor
PU
LS
E R
AT
E/M
IN
CALORIES/MIN
Fitness (VO2 max)
Superior : 55 and over Excellent : 50 - 54Very good : 45 - 49 Good : 40 - 44 Fair : 35 - 39 Poor : 30 - 34Very poor : 29 and under
FIGURE . Predicting calories burned during physical activity from pulse rate.
Carbohydrate
Most important Most important high intensity exercise & high intensity exercise & performanceperformance
Muscle glycogen concentration is influence Muscle glycogen concentration is influence by exercise,dietary, carbohydrate intake, by exercise,dietary, carbohydrate intake, and training statusand training status
0,5 - 0,6 g/day 0,5 - 0,6 g/day most athletes should most athletes should consumed a diet in which consumed a diet in which 50 % -70 % of 50 % -70 % of the kilo calories are from carbohydratethe kilo calories are from carbohydrate
Glycogen
Pyruvic acid
ATP
Glucose
ENERGYH
Lactic acid
CO2
H
Acetyl CoA Fatty acidAmino acid
H
H
ATP
H
H
H
CO2CREBS CYCLE
(Citric acid cycle)
(Tricarboxylic acid
Cycle)
CO2
H ATP ENERGY
ENERGY
FIGURE : Pathways of energy production (H = hydrogen atoms ; ATP = adenosine triphosphate
F a t
Free fatty acid are released from adipose Free fatty acid are released from adipose stores for uptakestores for uptake
30% of kilo calorie30% of kilo calorie from fat recommended from fat recommended for the average diet is also appropriate for for the average diet is also appropriate for the athletethe athlete
P R O T E I N
Additional protein increases strength and Additional protein increases strength and enhance perfomance enhance perfomance not available not available
The protein requirement The protein requirement 1,2 – 1,61,2 – 1,6 g/kg g/kg body weight/daybody weight/day
TABLE : Liberal Estimate of Protein Requirement for a 70-kg Male Adolescent Athlete
28.7 g Replacement of obligatory nitrogen loss in urine, feces, skin,and other sites assuming largest loss
8.6 g 30% allowance for individual variation
4.8 g Allowance for growth assuming most rapid growth
7.5 g Replacement of nitrogent lost in sweat during 4 hours of vigorous exercise in
the heat
6.3 g Allowance for increased muscle mass as during some kinds of training
8.6 g Allowance for loss of efficiency of standard protein
39.5 g Allowance for use of protein for energy during rigorous exercise
104 g Total estimated protein requirement = 1.5 g / kg
Fluid and electrolyte
Sweat lossSweat loss Restoration of fluid balance after exercise is Restoration of fluid balance after exercise is
an important part of the recovery processan important part of the recovery process
Vitamin and mineral
Vitamin and mineral supplements above Vitamin and mineral supplements above normal RDA are probably not necessarynormal RDA are probably not necessary
Vitamin C Vitamin C to prevent fatique to prevent fatique Vitamin B Vitamin B the function part of coenzyim the function part of coenzyim Vitamin E Vitamin E to prevent lipid peroxidation to prevent lipid peroxidation
Calsium Calsium High impact exercise High impact exercise Iron Iron Several function vital to muscle Several function vital to muscle
activity activity
Ergogenic supplement
Ergogenic effectErgogenic effect Increasing fat utilization during exerciseIncreasing fat utilization during exercise Transfer of fatty acid into the mitochondria Transfer of fatty acid into the mitochondria
for oxidationfor oxidation
SPECIAL CONDITION IN SOME ACTIVITES
Nutritional consideration for an event
PRE EVENT MEALPRE EVENT MEAL
- High carbohydrate- High carbohydrate- Fat should be limitedFat should be limited- A low protein mealA low protein meal- Fluid intake should be generous to ensure Fluid intake should be generous to ensure
that the body is well hydratedthat the body is well hydrated
NUTRITION DURING PERFOMANCENUTRITION DURING PERFOMANCE
- The requirements for fluid and nutrient - The requirements for fluid and nutrient supplementation during an event depends supplementation during an event depends on the intensity and duration of the event on the intensity and duration of the event and on the ambient temperatureand on the ambient temperature
POST EVENT MEALPOST EVENT MEAL
- - Nutritional intake following the event Nutritional intake following the event should be focused on rehydration,repletion should be focused on rehydration,repletion of glycogen stores and restoration of of glycogen stores and restoration of electrolyte balanceelectrolyte balance
KEYPOINTS
The main nutritional needs of an athlete are The main nutritional needs of an athlete are to consume enough food to provide to consume enough food to provide sufficient energysufficient energy
Daily energy needs may double for a Daily energy needs may double for a marathonmarathon
Extra food Extra food High in energy but sufficient High in energy but sufficient in protein and micronutrient and easily in protein and micronutrient and easily digested and absorbed.digested and absorbed.
- CHO is the best fuel for exercise of high intensity and high performance.- Fat is favoured an energy substrate in low in tensity exercise and during endurance training- The protein requirements of athletes an 1,2-16 g/kg body weight / day- Fluid and electrolytes an needed to replace sweat loss of 1-2 l/hour.- Vitamin & mineral increased dietary intake- Caution is needed is assessing the dubious nutritional merits of a wide range products available to the athletes.