Sport Nutrition

1. UNIT 6
SPORTS NUTRITION

2. INTRODUCTION
Food provides elements for:
~ Body structures building & repair
~ Energy production
~ Fluid and electrolyte balance regulation.

3. OBJECTIVES
At the end of this lesson, participants will be
able to :
a) Define sports nutrition
b) Identify 6 important nutrients & its functions
c) Identify food sources for nutrient
d) Understand the general recommendation &
sports nutrition myths

4. CONTENT OVERVIEW
1. INTRODUCTION OF SPORTS NUTRITION
Nutrition:
Series of processes starting from food intake to
utilization include eating, digestion, absorption,
transport, metabolism of food nutrients.
Sports Nutrition:
Applies nutrition practices for maximal sports
performance

5. The figure shows the digestive track & accessories

6. Importance of Nutrition
~ Basic nutrients requirement for health.
~ Provide required fuel for optimal performance.
~ Better & faster recovery.
~ Build and repair muscle damage due to exercise.
~ Prevent injury due to fatigue.
~ Reach and maintain optimal body weight and
body fat level .

7. 2. TYPES OF NUTRIENT
Macronutrients:
Daily requirement > 1 g / day (CHO, protein & fat)
Micronutrients:
Daily requirement < 1 g / day (vitamin & mineral)
Calorie providing nutrient: CHO, protein & fat.
Non energy providing nutrient: vitamin, mineral &
water.

8. Carbohydrate
Fat Protein
NUT NT
RIE S
Vitamin Fluids
Mineral

9. a. Carbohydrate
~ mainly plants source.
~ 1 g of CHO = 4 kcal.
~ CHO should contribute 55-70% of total energy intake.
~ Function :
Major fuel source.
Maximize muscle glycogen level storage.
Maintain blood glucose.
~ Classification
Simple CHO: sugar, fruits & fruit juices, honey.
Complex CHO: rice, starch, bread, pasta, potatoes.

10. a. Carbohydrate (Continue…)
~ Source of CHO:
Rice, noodles & rice noodles.
Macaroni, spaghetti & pasta.
Bread, muffin, cereal & oat.
Fruits.

11. a. Carbohydrate (Continue…)
~ Exchange list 15 g of CHO :
1/3 bowl of rice.
2/3 cup macaroni.
1/2 cup of noodles.
1 slide of bread.
3 piece of cream cracker.
1 whole apple.
1 piece of banana.
1 slide of papaya.

12. b. Protein
~ Build and maintain all the cells in the body.
~ 1 g of protein = 4 kcal.
~ Protein should contribute 15-20% of total energy intake.
~ Function:
Muscle growth & maintenance.
Structural components: hair & nails.
Enzymes , hormones & antibody.

13. b. Protein (Continue…)
~ Protein classification
Complete protein:
contain all essential amino acids (animal source).
Incomplete protein:
does not contain all essential amino acids (plant source)
*Can be complement by mixture of different type food.

14. b. Protein (Continue…)
~ Source of protein:
Animal source
meat, poultry, fish, Shellfish, eggs, milk & milk products.
Vegetable sources
beans, peas & lentils, nuts & seeds, tofu, soy & soy milk,
textured vegetable protein.

15. b. Protein (Continue…)
~ Exchange list 7 g of protein:
½ piece of chicken breast.
1 piece of chicken wing.
1 piece of fish.
1 matches box size of meat.
1 cup of milk.
2 boxes of soy milk.
1 piece of soy bean curd.
2/3 cup of beans.

16. c. Fat
~ Fat is a vital nutrient.
~ Normally fat intake is sufficient from normal diet.
~ 1 g of fat = 9 kcal.
~ Recommendations
Endurance athletes: 20-25% of energy.
Athletes trying to lose weight: 20% of energy.
~ Function:
Components of cell membrane, brain & spinal cord tissue.
Stored as adipose tissue.
Protects the internal organs.
Fuel source during endurance exercise.
Provides essential fatty acids & fat-soluble vitamins
Satisfy hunger & add taste to food

17. c. Fat (Continue…)
~ Fat classification :
Saturated fatty acids
Fat from meat and poultry, dairy products (normally
animal source).
Unsaturated fatty acids
Oil from olive, peanuts, almonds, avocado, pears, rapeseed,
sunflower, corn, soybean, cottonseed and safflower
(normally plant source).

18. c. Fat (Continue…)
~ Fat category - according to the visibility:
Visible fat
Can be seen by eyes:
butter, margarine, ghee, oils, fat on skin.
Invisible fat
Can not be seen directly:
whole milk, eggs, meat products, chips, fried food and pastry,
salad cream, chocolate and creamy sauces.

19. c. Fat (Continue…)
~ Essential fatty acids (omega-6 and omega-3)
vital for the development of cell membranes
~ Cholesterol:
Essential part of cell membranes.
Dietary cholesterol are animal origin only (egg yolks, liver &
kidney, fish roes and shellfish).
Main source of cholesterol in blood is produce by liver.

20. c. Fat (Continue…)
~ Exchange list 5 g of fat:
½ packet of butter.
1 teaspoon of margarine.
1 teaspoon of cooking oil.
1 teaspoon heap of mayonnaise.

21. d. Vitamin
~ Vitamins do not provide energy.
~ Some involved in the process of energy production.
~ Vitamins classification
Water soluble vitamins: vit B complex, vit C etc.
Fat soluble vitamins: vitamin A, D, E & K,

22. Water Soluble Vitamins
Vitamins Recommendations Functions Food Sources
Vitamin B1 1.0 – 1.5 mg Needed in energy
Thiamin metabolism and growth. Fortified cereals, legumes,
Supports muscle, nerve nuts, organ meats,
and cardiovascular molasses, and yeast.
function.
Vitamin B2 1.2 -1.7 mg Essential for energy Cereals, liver, milk, green
Riboflavin metabolism; growth and leafy vegetables, nuts,
tissue repair. whole grains.
Vitamin B3 13 - 19 mg
Niacinamide Essential for energy Lean meat, seafood, milk,
, Nicotinic metabolism and nerve yeast, enriched cereals,
acid. function. whole grains.
Vitamin B5 4 – 7 mg Essential for energy Legumes, meat, fish,
Pantothenic metabolism and for nerve poultry, wheat germ, whole
acid function. grains.
Vitamin B6 2 mg Essential for carbohydrate
Pyridoxine and protein metabolism, Oatmeal and cereals,
acid immune function, red blood banana, plantain, poultry,
cell production, nerve liver.
function.

24. Fat Soluble Vitamins
Vitamins Recommendations Functions Food Sources
Vitamin A 800 – 1000 μg RE Growth and repair of body
Retinol, or 5000 IU tissues, immune function, Oatmeal, green and
Retinoids, night vision. Carotene is yellow fruits and
Carotene. the water soluble form with vegetable, liver, milk.
antioxidant properties.
Vitamin D 5 – 10 μg or Regulates calcium Fortified milk, egg
200 – 400 μg metabolism and bone yolk, salmon and
mineralization. sunlight.
Vitamin E 8 – 10 mg Fortified cereals,
Alpha – Antioxidant, protects cell
nuts, wheat germ,
Tocopherol membranes and enhances
shrimp and green
immune function.
vegetables.
Vitamin K 60 – 80 μg Assists in blood clotting Green and leafy
and calcium metabolism. vegetables.

25. e. Mineral
~ Mineral do not provide energy.
~ Some also involved in the process of energy production like
vitamin.
~ Minerals classification
Macro minerals: required in relatively large amounts.
(Calcium, chloride, magnesium, phosphorus, potassium &
sodium).
Micro minerals: required in small amounts - trace
(Iodine, chromium, copper, fluoride, iron, manganese,
molybdenum, selenium & zinc)

26. Macro Minerals
Minerals Functions Food Sources
Calcium (Ca)
Bone formation, enzyme Milk, cheese, yogurt, dried beans
activation, and nerve impulse and peas, dark green leafy
transmission and muscle vegetables, calcium – fortified
contraction. products.
Fluoride (F) Milk, egg yolk, drinking water and
Helps form bones and teeth
seafood.
Magnesium
(Mg) Protein synthesis, glucose
Milk and yogurt, dried beans, nuts,
metabolism, smooth muscle
whole grain products, fruits and
contraction and bone
green leafy vegetable.
component.
Potassium (K) Ion in intracellular fluid, glucose Banana, citrus fruit, fresh
transport into cell. vegetables, milk, meat and fish.
Sodium (Na)
Ion in extra cellular fluid, nerve
impulse conduction, muscle Salt, canned and processed food,
contraction, acid-base balance soy sauce.
blood volume homeostasis.

27. Micro Minerals
Minerals Functions Food Sources
Ferum (Fe) Hemoglobin and myoglobin Meat, internal organ, fish, poultry, whole
formation, electron transfer, grain products, green leafy vegetables
essential in oxidative process. and dried fruits.
Copper (Cu)
Proper use of iron and Organ meat, meat, fish, nuts, eggs, whole
hemoglobin in body. grain bread, bran cereal and banana.
Zinc (Zn)
Cofactor of many enzymes
involved in energy metabolism,
Organ meat, meat, fish, poultry, shellfish,
protein synthesis, immune
dairy products, whole grain products.
function, sensation of taste and
smell.
Chromium (Cr) Organ meat, oyster, cheese, whole grain
Enhances insulin function
products, asparagus.
Selenium (Se)
Meat, fish, poultry, organ meats, seafood,
An antioxidant enzyme
whole grain and nuts.

28. e. Water
~ 55% to 65% of the adult body, up to 40 L.
~ Function :
Transporting nutrients and oxygen
Excrete metabolic waste via kidneys in urine.
Regulate body temperature through sweating mechanism.
Medium for chemical reaction during digestion.
Keep joints and eye well lubricated.
~ Fluids balance
Fluids intake: water, food & drinks.
Fluids loss: urine, breathe, sweat, faces.

29. 3. ENERGY BALANCE
~ Energy intake (EI): energy absorbed the body.
~ Energy expenditure (EE): energy used in cellular
metabolism or lost from body.
~ Energy balance: relationship between the level of EI &
EE.
When EI > EE (positives energy balance):
energy surplus & potential increase in weight.
When EE > EI (negative energy balance):
energy deficit & potential reduction in weight.
When EE = EI: no change in energy status & weight.

30. 4. GENERAL RECOMMENDATION FOR
ATHLETES
a. General Eating Rules:
i. Eat 5 – 6 times a day (3 meals + 2 -3 snacks). Do not allow
> 5 hours between meals.
ii. Eat within 1 hour of awakening.
iii. Small snack in the afternoon and before bedtime.
iv. Eat before you become hungry.
v. Eat dinner before 8.00pm and keep supper light.
vi. Drink 200ml of water 10 minutes before meal. Drink
1 L of water or sports drinks for every hour of training.
vii. Take time and sit down in a calm environment to eat.
viii. Follow the Food Pyramid Guide.

31. Food pyramid guide

32. b. Keys for Healthy Diet
~ Balance: daily diet must consist all level from food pyramid.
~ Variety: not limited to 1 or 2 type of foods from each level.
~ Moderation: food intake according to requirement but not
self preference.
Balance Variety Moderation

33. c. Food Myths
~ Food myths: the incorrect thinking or believe regarding food’s
function. Example:
i. Turtle blood will be able to increase hemoglobin level.
ii. Horse’s flesh could improve speed of running.
iii. Caffeine contain from Cola drinks can assist in
sprinting event.
iv. High protein diet is a good choice to reduce body fat.
v. Eating more protein will improve someone’s muscularity.
vi. Eating higher dose of vitamin & mineral will bring more
benefit & better effect.

34. THANK YOU!