PENGATURAN GIZI SAAT OLAHRAGA

(PRE-, DURING, AND POST-EXERCISE)

RIZKY S. PRAWIRADILAGA
DEPT. GIZI & BIOKIMIA, FK UNISBA
DEPT. NUTRITION, EXERCISE, AND SPORTS, UNIVERSITY OF COPENHAGEN
OVERVIEW
 Introduction (background)
 Pengaturan Makan Atlet
 Kebutuhan Makronutrisi
 Karbohidrat
 Protein
 Lemak
 Waktu makan

 Gizi olahraga
 Pre-exercise
 During exercise
 Post-exercise
 Hydration
 Vitamin & Mineral
INTRODUCTION

Why?
WHY ?

 Improves performance both in competing

and in training
 Proper sports nutrition provides energy for
activity & promotes recovery after exercise
 Proper nutrition can help change body
composition
 Decrease body fat, increase lean mass
 Lose weight/gain weight
GENERAL NUTRITIONAL NEEDS FOR PHYSICAL
ACTIVITY

 A well/balanced diet should be sufficient in energy in order to maintain the

energy balance in individuals with increased energy requirements because of
physical activity
 A negative energy balance in female athletes can lead to the development of the
female athlete triad
 Possible for a female athlete to become energy deficient without having a clinically
diagnosed eating disorder
 High intensity training can decrease appetite and change hunger patterns.
 Some athletes may be uncomfortable eating meals before exercise because of
gastrointestinal discomfort
 Travel and training also influence food availability and safety

Weight loss
Insufficient Overtraining ↓ exercise
(Esp.-muscle Injury, illness
energy intake syndrome performance
mass)
 The American College of Sports Medicine(ACSM) recommends
“athletes need to consume adequate energy during periods of high
intensity and/or long duration training to maintain body weight and
health and to maximise training effects”
 energy requirements are calculated using either the dietary reference
intakes (DRIs) or prediction equations, such as the Cunningham or
Harris-Benedict equations
 where the basal or resting metabolic rate is calculated using a physical
activity factor (1.8-2.3) depending on the type, duration and
intensity of exercise
 Table I: Energy requirements for physical
activity

 The International
Society of Sports
Nutrition (ISSN)
recommends a: Values estimated for a 50-80 kg individual
b: Moderate levels of intense training use lower level of range, high-volume intense training uses
upper level of range
c: Values estimated for a 50-100 kg individual
d: Depending on training periodisation, and the volume and intensity of training
e: Values estimated for a 60-80 kg athlete
f: Values estimated for a 100-150 kg athlete
 EXERCISE AND FOOD INTAKE

 Most obvious distinction

in nutrient needs
between active and
inactive is more total
calories.
 EXERCISE AND FOOD INTAKE
 Phelps told ESPN he eats
roughly 8,000-10,000 cal/d,
including lots of pizza &
pasta.
 Breakfast of champions
 3 fried egg sandwiches
 2 cups coffee
 5-egg omelet
 1 bowl grits
 3 slices French toast Beijing 4 x 100 freestyle relay, 8-11-08

 3 chocolate chip pancakes

 EXERCISE AND FOOD INTAKE

 To support 6’4”, approximately 190#, training regimen requires ~1,000 cal/hr

while training or racing.
 Probably eats closer to 6,000 cal/day.
MACRONUTRIENT REQUIREMENTS
CARBOHYDRATE

 Purpose: main fuel for body, primary fuel for

exercise, required for brain function
 All carbohydrates break down into glucose (“sugar” or
“energy”) in the body
 Glycogen is stored carbohydrate or stored “energy” in
your muscle & liver
 Used for fuel during exercise
 ~1600-2000 calories stored in muscle, depending on person,
training levels, genetics, etc.
 ~300-400 calories stored in liver; used to regulate blood sugar
the most important aspects of carbohydrate intake thought to be important
are obtaining daily carbohydrate requirements and ensuring gastrointestinal
comfort,
since attaining the high carbohydrate intake that is required for endurance
exercise can lead to abdominal bloating, cramping and diarrhoea
Table II: Carbohydrate requirements for physical activity2,3,5,12
CARBOHYDRATES

 Types of carbohydrates
 Simple: jelly, cookies, hard candy, juice
 Complex: bread, pasta, cereal, bagels

 Whole grains and wheat products

 Fruits
 Vegetables
 Dairy products
 Sports drinks/gels/goos/blocks
CARBOHYDRATES:
BEST CHOICES

 Why grains?
 Rich in carbohydrates, B vitamins, give lots of
energy
 Should be the largest part of your diet
 Best choices
 Wheat bread, oat bread, wheat bagels, wheat
English muffins, wheat tortillas
 Cereals: Total, Shredded Wheat, Cheerios,
Granola
 Oatmeal, Cream of Wheat
 Brown Rice/Wheat or Multi-grain Pasta
 Wheat crackers/whole grain granola bars
PROTEIN

 Dietary protein requirements are elevated with

strength, speed or endurance training
 1,2-2,5 gr/kgBB/day
 Influence protein requirements :
 Energy intake,
 exercise intensity and duration,
 ambient temperature,
 gender and age
PROTEIN: BEST CHOICES

 Purpose: Build/repair muscles, hair/nail growth, boosts immunity, RBC production

 Lean meat
 Chicken, turkey, lean ham, lean red meat, fish, tuna, turkey bacon and turkey sausage
 Take the skin off of meat
 Eggs and egg whites
 Low-fat dairy products
 Milk, cheese, yogurt, cottage cheese
 Whey protein powders and smoothies/shakes made with it…whey protein absorbs
fastest
 Nuts, seeds, peanut butter have some protein
FAT
 Purpose: major energy source in body
 0,8-1,3 gr/kgBB/day (/20-35% of total energy intake)
 Functions:
 Help cushion the body’s organs
 Regulate body temperature
 Aid in fat-soluble vitamin transport & absorption

 Fat usage in exercise:

 In aerobic exercise, both fat and carbohydrate are used for fuel
 In anaerobic exercise (high intensity), carbohydrate, a decreased
amount of fat, is the primary source of fuel for exercise
FAT: BEST CHOICES
 Saturated Fats: “Bad Fats”
 Fried foods, pastries/baked goods, creamy
foods
 Unsaturated Fats: “Good Fats”
 Peanut butter, almond butter, nuts, seeds
 Olive oil and Canola Oil
 Avocado
 Flaxseed or flaxseed oil
 Can buy milled, as oil, or in breads and
cereals
 Fats in fish like salmon
 Remember that you get some fat in dairy
products, meats, whole eggs, and energy
bars/shakes
COMBINING NUTRIENTS

 What is “combining nutrients”?

 Eating carbohydrates, protein, & fat at the same meal or snack

 Why?
 Important to eat a variety of foods at each meal
 Combining carbohydrates/protein/fat at each meal & snack provides a
feeling of fullness/satiety & prevents hypoglycemia and fatigue
 Hypoglycemia is low blood sugar & can make it difficult to train
and compete
 Symptoms of hypoglycemia include shakiness, dizziness, fatigue,
headache, lightheadedness
EXAMPLES
 Peanut butter sandwich
 Cheese & crackers
• Bread – carbohydrate
• Cheese – protein & fat
• Peanut butter – fat & protein
• Crackers - carbohydrate
 Yogurt with fruit  Chocolate milk
• Yogurt – protein & • Chocolate – carbohydrate
carbohydrate & fat
• Milk – carbohydrate,
• Fruit - carbohydrate protein & fat

 Smoothie  Turkey sandwich

• Milk – carbohydrate, protein & • Turkey – protein

fat • Bread – carbohydrate
• Fruit - carbohydrate
 PRE-EXERCISE MEAL TIMING
 How much time should you allow for digestion of
food/meals?
• Allow 3-5 hours for large meal
• Meat, pasta, vegetables, salad, roll
• Allow 2-3 hours for smaller meal
• Sandwich, crackers/baked chips, fruit
• Allow 1-2 hours for a blenderized meal to digest
• Smoothie, protein drink/shake

 Carbohydrate snack 30 minutes before exercise

provides “energy burst” for performance
 50-70% carbohydrate, low-moderate protein
PRE-EXERCISE EATING
 Pre-exercise meal
 High carbohydrate
 Low in fat & fiber
 These slow down digestion
 Moderate protein
 Combine protein + carbohydrate
 Plenty of fluids
 Immediate Pre-exercise Snack
 30 minutes before workout/game
 High carbohydrate, small amount of protein to provide you
with a boost of energy
CARBOHYDRATE LOADING

 Carbohydrate loading, commonly referred to as carb-loading or carbo-loading, is

a strategy used by endurance athletes, such as runners, to maximise the storage
of glycogen (or energy) in the muscles and liver
 Carbohydrate loading is generally recommended for endurance events lasting
longer than 90 minutes. Many endurance athletes prefer foods with low
glycemic indices for carbo-loading due to their minimal effect on serum
glucose levels. Low glycemic foods commonly include vegetables, whole wheat
pasta, and grains. Many marathoners and triathlon participants have large pasta
dinners the night before the race.
Carbohydrate-loading requirement recommendations are provided by the
ISSN and the IOC.The ISSN suggests a lower range (8- 10 g/kg BW)
ingested for 1-3 days prior to an endurance event

while the IOC advocates the ingestion of 7-12 g/kg BW for 24 hours or 10-
12 g/kg BW for 36-48 hours, prior to the endurance event.
CARBOHYDRATE
-LOADING
suggests that supercompensation of glycogen stores in well-trained REQUIREMENT
individuals can be achieved by increasing carbohydrate intake 24-36
hours prior to an event, combined with training tapering and rest.

This is an important practical application as increasing carbohydrate intake

for days leading up to an event can cause gastrointestinal discomfort.
MORNING TRAINING

 Lots of carbohydrate; more bland foods

 Good choices for early morning:
 Shake with carbohydrates & some protein
 Shake powder mixed with water or skim milk, fruit, 1 scoop
protein powder, ice and water

 Energy bar like Balance, Zone, Clif, Go Lean Crunch,

Luna, Power Bar Harvest/Triple Threat, Gatorade,
Odwalla
 Low-fat granola bar like Kashi crunchy/chewy, Nature
Valley, Quaker Oatmeal Square
 Fruit (i.e. banana)
 Plain bagel or dry cereal/granola mix
 DURING PRACTICES/RUNS

 Carbohydrate-rich foods/drinks
 Carbohydrates digest the quickest & thus provide energy faster!
 Avoid fat, protein, & fiber when exercising… slows digestion & increases
time in which energy is available to be used
 100-300 calories of carbohydrates per hour, after the first hour of exercise
 30-60 grams of carbohydrate per hour
 15-minute intervals optimal for gastric emptying
 More specifically 1g carbohydrate/kg BW/hour
 50 kg female runner would need 50 g carb distributed over each hour
of exercise after the first hour
RUNS OVER 1 HOUR
 Key is knowing what the athlete can tolerate
 Easy-to-carry, easy-to-digest foods
 Sports drinks
 Energy bars + water
 Fruit + water
 Hard candies + water
 Fruit snacks/gummy bears or
crackers + water
 Sport carbohydrate products
 Gels, blocks, jelly beans
MID-PRACTICE/MEET SNACKS
 Carbohydrates, some protein, little fat
 Energy bars
 Granola bars
 Plain bagels
 Peanut butter crackers
 Dry cereal/trail mix with minimal nuts
 Recovery drinks (i.e. Muscle Milk Collegiate, Slim Fast,
low-fat chocolate milk, smoothies)
 Sports drink with snack
 Athletes losing weight
 Need to eat snack during practice, maybe twice
 Constantly drink sports drink for carbohydrate
 POST-EXERCISE 2-HOUR WINDOW
 2-Hour Window of Recovery
 Your body has a specific time period, post-exercise, when
you are able to more effectively take up nutrients
 0-45 minutes
 Best time to eat at least a snack…muscles more sensitive to
absorb nutrients!
 45 minutes – 2 hours
 Try to get a nice-size meal or larger snack
 The window is the most important time to consume plenty
of carbohydrate, protein, & fluids to replenish & refuel
 Essential if participating in twice a day training
POST-EXERCISE EATING
 4:1 carbohydrate: protein ratio
 What is that?
 This ratio represents a food that has 4 grams of
carbohydrate for every 1 gram of protein
 Why is that important 2 main reasons…
 Body NEEDS lots of carbohydrate post-exercise to replace
energy stores…carbs come first!
 Carbohydrates “help” protein enter the muscle cell; they
“unlock” the cell to allow nutrients in
 Body needs some protein to start repairing tiny muscle tears
POST-EXERCISE EATING
 Ratio of 4:1
 4 grams carbohydrate to 1 gram of protein
 Examples:
 Snacks (if meal is not available w/i 45 minutes)
 Yogurt with 40 grams of carbohydrate, 10 grams of protein
 16-20 oz Low-fat chocolate milk
 Granola bar and 8-10 oz milk
 Energy bar (Clif, Gatorade, Odwalla) & Gatorade
 Smoothie made with 1-2 cups low-fat milk, fruit, cold water,
ice, and 1 scoop protein powder
 Replacement shake (Powder or Smoothie King)
 POST-EXERCISE EATING
 Post-Exercise Meal Examples
 1 whole wheat turkey sandwich w/low-fat cheese & veggies 15 whole
wheat crackers, and fruit
 3 oz chicken, 1-2 cups pasta with marinara sauce, 1 cup veggies, & 1
whole wheat roll
 6oz fish, 1 sweet potato, 2 cups salad with light dressing, and 1 piece fruit
 1 whole wheat pita with 3oz chicken, ¼ c low-fat cheese, lettuce/tomato,
light sour cream & 15-20 wheat crackers or pretzels
 1 packet oatmeal, 1 scoop protein powder, sprinkle nuts & dried fruit, 8-
12 oz skim milk
 20 oz Smoothie King-like smoothie with whey protein
 1 cup whole grain cereal with ½ c skim milk, 1 low-fat yogurt, 1 fruit
 Turkey & low-fat cheese sandwich on wheat bread & yogurt w/ ¼ cup
granola mixed in
HYDRATION
 Pre-exercise
 2-3 hours prior exercise: 16-20 oz fluid (470-590ml)
 10 minutes prior exercise: 5-10 oz fluid (150-300ml)
 During-exercise
 Really individualized to sweat rate
 Recommendation: Every 15 minutes: 5-10 oz fluid
 Water and sports drinks
 Sports drinks after 1 hour of exercise and/or in very hot/humid conditions

 Post-exercise
 17-24 oz fluid for every pound lost
 23-24 oz if in 2-a-days or need to rehydrate quickly
HYDRATION CONTINUED
 Water
 Consumed during ENTIRE workout & all day

 Sports drinks
 Essential after 1 hour of exercise
 4-8% carbohydrate beverages (Gatorade, PowerAde, Hydrade, etc.)

 Sodium
 Enhances palatability and the drive to drink
 Can be included in pre- & during-workout snack
 Sources: Crackers, pretzels, soups, sports drinks

 Potassium
 Sources: banana, strawberries, potatoes
3R RECOVERY

Refuel,
Repair,
Rehydrate
THE TRACK ATHLETE
 Daily Macronutrient Diet Breakdown
 Carbohydrate
 6 - 10g carbohydrate / kg BW / day
 2.7 - 4.5g carbohydrate / lb BW / day

 Protein
 1.2 – 1.4 g protein / kg BW / day
 0.5 – 0.6 g protein / lb BW / day

 Fat
 20-25% of total calories
 No evidence shows that a diet lower than 15% fat has any
performance benefits
VITAMIN/MINERAL ISSUES

 Athletes at greatest risk for poor micronutrient

status
 Those who restrict energy intake, participate in severe weight loss
practices, eliminate one or more food groups, or consume high-
carbohydrate, low micronutrient-dense diets (low in fruits and
vegetables)
 At risk nutrients (primarily for female athletes)
 Calcium
 Iron
 Zinc
 Antioxidants, if consuming a diet very low in fat, void of fruits and
vegetables, or those restricting calories
TAKE-HOME MESSAGE FOR ATHLETES

 Consume 5-8 meals/snacks per day

 Include a good amount of carbohydrate, moderate
protein, and some healthy fat at each meal/snack
 Carbohydrate – “The Fist Rule”
 Protein – “The Palm Rule”
 Include fruits and vegetables in meals/snacks to ensure
adequate vitamin/mineral intake
 Drink fluids ALL day; not just around exercise
 Water, Flavored Waters, Crystal Light, Propel, etc.
 Sports drinks (Gatorade, PowerAde, etc.) for training
SAMPLE “EATING DAY”
 Breakfast – 7:00-8:00 am
 Mid-morning snack – 10:00 am
 Lunch – 12:00-1:00 pm
 After school/pre-workout snack – 3:00 pm
 Practice – 3:00-5:00 pm
• Water & sports drink
• If on long run, 30-60g carbohydrate during 2nd hour
 Post-workout snack – 5:00-5:30pm
 Dinner – 7:00 pm
 Evening snack – 9:00 pm
 Bedtime – 10:30-11:30 pm
WEIGHT GAIN TIPS

 Eat 6-7 meals/day

 Do not skip breakfast; guys trying to gain weight typically
need 600-900 calories in the morning
 Can eat and go back to bed if they have to
 Drink milk and/or juice with meals
 Eat a 30-min pre-exercise snack, every hour during exercise,
and immediately post-exercise
 Eat a high-calorie meal or shake right before bed
 Make high-calorie food exchanges
 Consistency!!!
HIGH CALORIE FOOD EXCHANGES
 Choose: Instead of:
 Bagel/Thick rolls Bread
 Waffles Toast
 Granola Cereal
 Peanut butter Butter or jelly
 Nuts Candy
 Trail Mix Granola bar
 2% milk Skim milk
 Sautéed vegetables Steamed vegetables
 Milk/juice at meals Water
 Sports drink at practice Water
 Add peanut butter
Add low-fat granola Put nuts on salad,
Add 2 Tbs. peanut & honey to waffles,
to cereal, oatmeal, tuna, in cereal &
butter to oatmeal pancakes, toast, &
or yogurt trail mix
bagels

Mix high-calorie Drink shakes made Eat a PBJ sandwich

protein powder with low-fat as a “dessert” post
with 2% milk chocolate milk meals

WEIGHT GAIN FOOD IDEAS

 Eat Don’t skip Eat Eat Avoid

Eat small meals Don’t skip meals & Eat quality, healthy Eat more Avoid refined
often…5-7 times/day eat adequate foods combining carbohydrates in the carbohydrates, fried
portions complex morning, daytime, & food, alcohol, high fat
carbohydrates, lean around exercise. Eat foods, baked
• Fist, palm, and protein, & healthy fat a smaller quantity at goods/pastries/dough
plate rules at each meal & snack dinner & late at night; nuts, creamy
and lots of water use the fist rule at sauces/spreads/dips
dinner

WEIGHT LOSS/LEANING OUT TIPS

CHOOSING QUALITY CALORIES
 Quality
-Oatmeal
-Whole wheat bagel
-Whole wheat crackers
-Egg white omelet &
2 pc. WW toast
-Energy Bar & fruit
-Grilled chicken, brown
rice, green veggies
-Salad w/lean turkey,
nuts, fruit, & wheat toast
-Low fat yogurt w/fruit
-Peanut butter crackers
Not Quality
Pop-tarts, Corn Flakes
Croissant
Chips
Egg & sausage biscuit
Candy bar & Coke
Creamy alfredo chicken
pasta & breadstick
Sweet & Sour chicken stir fry
Frozen yogurt w/topping
Cheez-its or cookies
 “UNDERRECOVERY” & NUTRITION
 Underrecovery
 Failure to fulfill current recovery demands
 Can lead to progressive fatigue and underperformance

 Nutrition Recovery
 Pre-run/workout fuel so body has energy to train
 Fueling immediately post-run/workout with carbohydrates, fluids, and
some protein to promote muscle carbohydrate (glycogen) re-
synthesis and repair of lean muscle mass tears
 Fueling on the “off-day”
• Off-day is a chance to recover nutritional status to 100%
• Athletes should consume meals and snacks as frequent as training days
including carbohydrate, protein, healthy fat, & lots of fluids
• The “Gas Tank” – if you end Saturday with no gas in your car and add no
fuel on Sunday, even though the car just sits still, will it have gas on Monday
morning? No…still empty!
SPORTS NUTRITION GOALS

 ENERGY: Eat often all day; approximately

5-7 meals/day
 Fuel adequately every day; try not to skip meals and snacks…be prepared

 RECOVERY: Just as important as training

 If recovery is not adequate, carbohydrate stores will not be replenished &
you will start with a decreased amount of energy next time you train or
compete

 HYDRATION: Drink fluids all day, not just

around exercise
REFERENCES

 ACSM Position Stand on the Female Athlete Triad. Med Sci Sports Exerc. 1997; 29(5): i-ix.
 Dunford, M (2006). Sports Nutrition: A Practice Manual for Professionals, 4th ed. American Dietetic
Association.
 Kellmann, M. (2002) Underrecovery and overtraining: Different concepts-similar impact? In Enhancing
Recovery: Preventing Underperformance in Athletes (pp. 3-24). Champaign, IL: Human Kinetics.
 Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports
Medicine: Nutrition and athletic Performance. Journal of the American Dietetic Association. 2000; 100:1543-
1556.
 Potgieter. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition. S Afr J Clin Nutr
2013;26(1):6-16