Sport Nutrition

PERFORMED BY: FLOREA ION

SCIENTIFIC COORDINATOR: NATALIA NASTAS
Abstract: The world of sports nutrition research is steadily
moving forward, identifying performance-enhancing strategies
and improving the recommendations for an athlete’s diet.
Athletes achieve peak performance by training and getting a
balanced diet including a variety of sport supplements.
This analysis will show the research in the field of sports
nutrition and discuss the controversies in this regard.

Keywords: sport, supplements, diet, performance, training,

athletes.
Introduction
Becoming an athlete requires good genes, good training and conditioning, and a
sensible diet. Optimal nutrition is essential for peak performance, because athletes
work out more than their less-active peers, they generally need extra calories to fuel
both their sports performance and their growth. [1] Depending on how active they
are; athletes may need anywhere from 2,000 to 5,000 total calories per day to meet
their energy needs. Athletes who don't take in enough calories every day won't be as
fast and as strong as they could be and may not be able to maintain their weight. And
extreme calorie restriction can lead to growth muscles problems and other serious
health risks for both girls and guys, including increased risk for fractures and other
injuries.
Food consumed before and between athletic events can have a significant impact on an
individual’s ability to perform. Many people have their own ideas about what foods to
consume around athletic events. Some of these ideas may be good.
 The aim of research
Nutrition is an important part of sport
performance for athletes, in addition to
allowing for optimal growth and
development. To optimize performance,
athletes need to learn what, when and how
to eat and drink before, during and after
activity.
A great part of our society that has no idea
about sport nutrition,even practicing a type
of sport what it means a huge consumption
of energy,that we can't get from daily
meals,think that this kind of nutrition cause
damage,but as an ordinary food bring on in
excess to damage as everything in our life.
Objectives
Methodology of the scientific - Review the role and importance of optimal
research : nutrition in physical activity, athletic
performance and recovery;
- Study of the specialized - Review general energy metabolism and
bibliography the role of energy balance in athletic
- Method of data collection performance
- Review current recommendations
- Method of interpreting data
regarding macronutrient (carbohydrate, fat
(inductive, deductive)
and protein) ingestion for training,
- Observation method competition andrecovery
- Emphasize the importance of proper
fueling for physical activity, pre- and post-
workout
Results
 Understanding the characteristics of, and to be able to design an
effective training diet.
 Design a diet for an athlete.
 The body composition of an athlete, and to become aware of the
methods of measuring body composition.
 Effective methods for weight reduction and body fat control where
they are deemed necessary.
 Methods of increasing muscle mass and to assess the use of sports
supplements.
 Supplements, Performance Enhancers, and
Structure of Sports Foods
A long time ago athletes enjoyed a well-balanced diet based on natural sports
foods—bananas, orange juice, yogurt, pasta, spinach, chicken. Today, many
athletes fuel themselves from a shopping cart filled with engineered bars,
powders, potions, and supplements. [2]
The following key points summarize the current energy, nutrient, and fluid
recommendations for active adults and competitive.
•Athletes need to consume adequate energy
during periods of high-intensity and/or
long-duration training to maintain body
weight and health and maximize training
effects. Low energy intakes can result in
loss of muscle mass; menstrual dysfunction;
loss of or failure to gain bone density; an
increased risk of fatigue, injury, and illness;
and a prolonged recovery process.
•Protein recommendations for endurance
and strength-trained athletes range from
1.2 to 1.7 g/kg (0.5 to 0.8 g/lb.) body weight
per day. These recommended protein
intakes can generally be met through diet
alone, without the use of protein or amino
acid supplements. Energy intake sufficient
to maintain body weight is necessary for
optimal protein use and performance.
•Carbohydrate recommendations for
athletes range from 6 to 10 g/kg (2.7
to 4.5 g/lb.) body weight per day.
Carbohydrates maintain blood
glucose levels during exercise and
replace muscle glycogen. The amount
required depends upon the athlete's •Vegetarian athletes may be at
total daily energy expenditure, type risk for low intakes of energy,
protein, fat, and key
of sport, sex, and environmental
micronutrients such as iron,
conditions
calcium, vitamin D, riboflavin,
•Fat intake should range from 20% zinc, and vitamin B-12.
to 35% of total energy intake. Consultation with a sports
Consuming ≤20% of energy from fat dietitian is recommended to
does not benefit performance. Fat, avoid these nutrition problems.
which is a source of energy, fat-
soluble vitamins, and essential fatty
acids, is important in the diets of
athletes. High-fat diets are not
recommended for athletes
 Nutrients Demand for Exercise
Vitamin and Mineral Supplements
Vitamins are metabolic catalysts that regulate biochemical
reactions within your body; they are found in the plants we eat
and are created by the plants themselves. Minerals are natural
substances that plants must absorb from the soil. If the soil is
void of the needed minerals, the plant fails to thrive or yields
small fruits or vegetables that have a poor appearance. [3]
Your body cannot manufacture vitamins or minerals, which is
why you must obtain them through your diet. By eating a
variety of wholesome foods, you can consume the right balance
of vitamins and minerals needed for optimal health and
performance. To date, 14 vitamins and 15 minerals have been
discovered, each with a specific function.
Here are a few examples:
Calcium maintains the rigid structure of
bones.
• Sodium helps control water balance.
• Iron transports oxygen to the muscles.
• Thiamin helps convert glucose into energy.
• Vitamin D controls the way your body uses
calcium.
• Vitamin A is part of an eye pigment that
helps you see in dim light
B Vitamins: Thiamin, Riboflavin, Niacin, B-6, Pantothenic
Acid, Biotin, Folate, and B-12
Adequate intake of B vitamins is important to ensure optimum
energy production and the building and repair of muscle tissue [4]
[5]. The B-complex vitamins have two major functions directly
related to exercise. Thiamin, riboflavin, niacin, pyridoxine (B-6),
pantothenic acid, and biotin are involved in energy production
during exercise [6] [5], whereas folate and B-12 are required for the
production of red blood cells, for protein synthesis, and in tissue
repair and maintenance including the central nervous system. Of the
B vitamins, riboflavin, pyridoxine, folate and B-12 are frequently
low in female athletes' diets, especially those who are vegetarian or
have disordered eating patterns. [7] [4]
Vitamin E
Vitamin E. In low doses, vitamin E plays an
important role in the maintenance of immune
function. In a study of 38 Hawaii Ironman
triathletes who took high doses (800 IU) of this
antioxidant for two months before the triathlon,
the vitamin E unexpectedly promoted
inflammation during exercise .If you choose to
take vitamin E, do so in moderation; 500 IU is
more than enough. Because your body adapts
to exercise by producing more antioxidants, an
appropriate time to take an antioxidant
supplement might be just before initiating an
unusually.
Vitamin C
An antioxidant, vitamin C is abundant in
fruits and vegetables. It is involved in
boosting the immune response and
reducing the potential cellular damage
caused by free oxygen radicals. If you
overstrain and do prolonged exercise,
you can lower your immune response.
Taking high doses of vitamin C,
however, is unlikely to enhance your
immune response. The better choice is
to consume carbohydrate during
exercise (Davison and Phillips 2005). If
you insist on taking vitamin C, 500
milligrams are more than enough.
Vitamin D
Vitamin D is required for adequate calcium
absorption, regulation of serum calcium
and phosphorus levels, and promotion of
bone health. Vitamin D also regulates the
development and homeostasis of the
nervous system and skeletal muscle.
Athletes who live at northern latitudes or
who train primarily indoors throughout the
year, such as gymnasts and figure skaters,
are at risk for poor vitamin D status, These
athletes would benefit from
supplementation with vitamin D at the
Dietary Reference Intake level (5 mg/day
or 200 IU for ages 19 to 49 years).
Muscle Builders
Creatine
A naturally occurring compound found in muscles (meat),
creatine is an important source of fuel for sprints and bouts
of high intensity exercise lasting up to 10 seconds. This
includes weightlifting; interval or sprint training with
repeated short bouts of explosive efforts; and team or racket
sports with intermittent work patterns, such as soccer,
football, basketball, tennis, and squash. The typical diet of
meat eaters contains about 2 grams of creatine per day;
vegetarians have lower body stores of creatine. A study with
31 experienced bodybuilders who took a protein-carbohydrate
supplement with or without creatine at midmorning, after
their afternoon workout, and before bed (for a total of about
450 calories) suggests the protein-carbohydrate creatine
group gained more muscle mass and strength than those who
consumed just protein and carbohydrate.
Protein
Protein metabolism during and following
exercise is affected by sex, age, intensity,
duration, and type of exercise, energy intake, and
carbohydrate availability. More detailed reviews
of these factors and their relationship to protein
metabolism and needs of active individuals can
be found elsewhere. The current RDA is 0.8 g/kg
body weight and the Acceptable Macronutrient
Distribution Range for protein intake for adults
older than age 18 years is 10% to 35% of total
energy.
Mass Gainer
Mass gainers are high-calorie supplements that contain
various levels of protein, fat, carbohydrates, minerals,
vitamins, amino acids, and various other supplements. The
amount of protein in a Mass Gainer may be less than that
of Whey Protein but the level of carbohydrates and fats is
certainly on a higher side. This high carb amount is
necessary to boost the calorie intake.
A single serving of a Mass Gainer can provide anywhere
from 350 calories to greater than 1200 calories. The amount
of protein may also vary from as low as 15 grams to as high
as 65 grams or even more. So, though a Mass Gainer may
act as a source of protein, but it should be taken by people
who are hard gainers. So, the high amount of calories one
will get from a Mass Gainer will help that person bulk-up.
 Bone and Joint Protectors
Glucosamine. Glucosamine is a key component used in
the maintenance and regeneration of healthy cartilage in
joints. Although it has not been conclusively proven to
prevent joint deterioration, studies have shown that
glucosamine sulfate (500 mg, three times a day) may
help ease moderate to severe arthritis pain (but not mild
pain). It is often taken in combination with chondroitin
(Clegg et al. 2006).
 Conclusion
• A popular focus in today’s world is sports nutrition and how it benefits athletes. Many coaches do not have the knowledge or
awareness of the impact a healthy diet could have on its disciples.
• Nutrition education is an important factor in overall improvement for society health and prevention of all forms of malnutrition.
For spreading such education, for promoting lifelong healthy eating habits and lifestyles in community. Most countries
nowadays implement health education program in schools which include feeding to students, deworming, vitamin and mineral
supplementation, etc.
References:
[1]. http://kidshealth.org/en/teens/eatnrun.html
[2]. American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition
and athletic performance. J Am Diet Assoc. 2000; 100: 1543–1556
[3]. Nancy Clark 4th Edition Copyright 2008472pp ISBN: 0736074155ISBN13: 9780736074155 199.p
[4]. Woolf, K. and Manore, M.M. B-vitamins and exercise: Does exercise alter requirements? Int J Sport Nutr Exerc Metab. 2006; 16: 453–484

[5]. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic
acid, Biotin, and Choline. National Academies Press, Washington, DC; 2000
[6]. Driskell, J. Summary: Vitamins and trace elements in sports nutrition. in: J. Driskell, I. Wolinsky (Eds.) Sports Nutrition: Vitamins and Trace
Elements. CRC/Taylor & Francis, New York, NY; 2006: 323–331
[7]. Lukaski, H.C. Vitamin and mineral status: Effects on physical performance. Nutrition. 2004; 20: 632–644
[8]. American Dietetic Association. Position of The American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc. 2003; 103: 748–
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