The document discusses sports nutrition and carbohydrate intake for athletes. It defines sports nutrition and notes that carbohydrates are the primary energy source for athletes. It recommends that athletes consume 5-10 grams of carbohydrates per kilogram of body weight daily to fuel exercise and aid recovery. The timing and type of carbohydrate intake before, during, and after exercise is also important to maximize performance. Proper carbohydrate consumption helps optimize muscle glycogen stores and prevents fatigue during training and competition.

1. Sports Nutrition
By: Baneet Sharma
Exercise and Sports Science

2. TAKE AWAY TODAY?
 Sports Nutrition
 Main Elements
 Carbohydrates
 Importance
 How Much ?
 When?
 Why?

3. Sports nutrition1
 Defined as the conversion of nutrition
knowledge into a practical daily eating
plan focused on providing the fuel for physical
activity.
 Facilitating the repair and rebuilding process
following hard physical work.
 Optimizing athletic performance in competitive
events.
 Also promoting overall health and wellness.

4. The Athlete
 It refers to any individual who is regularly
active, ranging from the fitness enthusiast
to the competitive amateur or
professional.

5.  Normally Foods and beverages are composed of
six main nutrients that are essential to the
human body for producing:
 Energy
 Contributing to the growth and development of
tissues.
 Regulating body processes.
 Preventing deficiency and degenerative
diseases.

6. Six Nutrients
 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water.

7.  Collectively known as energy nutrients.
 Provides energy to make A.T.P.
 That is the main energy source.

8. CARBOHYDRATES
 Chemical compounds containing carbon,
hydrogen, and oxygen.
 Starches (bread, rice, etc.) and sugars are
the major types of carbohydrate found in
our diets.
 Functions: Source of energy (4
calories/gram) for various body organs
and tissues.

9. Key point:
 1 gram of carbohydrate – 4 kcal
 55-65% daily calories
 Normal recommendation:5-10g/kg body
weight/day

10. How much should be consumed daily?1
 The quantity of carbohydrates needed on a daily
basis varies among athletes based on several
factors:
 Current body weight.
 Total energy needs.
 The specific metabolic demands of their sports.
 Stage of training or competition schedule.
 Carbohydrate requirement distribution range for
male and females is 55-65% of daily calories.

11. Relationship between Current body
weight and CHO intake:
 CHO intake needs can be determined
based on current body weight.
 5 – 10grams of CHO per kg of body
weight is a general recommendation for
athletes.2

12. Method on the basis of
C.B.W:
 An athlete who weighs 60kg requires 300
to600 grams/day versus 90kg athlete
whose estimate reaches the range of 450 -
900grams.

13. How to find?
 60*5= 300g/day(lower range for 60 kg
athlete)
 60*10=600g/day(high end for 60 kg
athlete)
 90*5=450g/day(lower range for 90 kg
athlete)
 90*10=900g/day(high end for 90kg
athlete)

14. Low Range And High End.
 The low range is recommendation allows
for athletes who are exercising 3-5 times
per week.
 The high end is recommendation allows
for athletes who are training 6-7days per
week, and with multiple work outs a day.

15. Calories Method:
 1gram of CHO contain :55-65% of daily
calories.
 For athletes, the higher end of this
percentage range is usually recommended.
 As training volume increases, or for
endurance athletes preparing and tapering
for competition, the percentage of CHO
can increase beyond the recommendation
range as high as 70-75%.

16.  Always calculate and compare the grams
of CHO based on both current body
weight and the percentage of calories
coming from CHO.

17. Example:
 70kg middle- distance runner who
consumes 4000kcal per day, of which
50% are CHO calories, will consume
approximately 500grams of CHO.

18.  Step1 : 50/100*4000 = 2000g
 1 gram of carbohydrate = 4 kcal
 2000/4= 500 grams of CHO
 500/70= 7.14 gram/kg body weight.
 So At 70kg, 500gm is approximately 7 gm
per kg body weight.

19.  However, 7gms of CHO per/kg body
weight falls within the 5-10g/kg
recommendation and both the guidelines
are met.
 Athletes competing in the Race across
particular long distance, a nonstop cycling
race from coast to coast, may consume as
much as 70-80% of their calories from
CHO during the event.

20. Impact of stage of training or competition
schedule on CHO intake:
 For athletes CHO needs will increases
slightly as training volume increases or
when approaching a competition.
 During the off season or recovery period,
total calorie needs may be lower and the
total CHO needs also decline.
 During competitive season, CHO needs
remain high in preparation for hard
workouts or events.

21. Important fact :
 At rest and during low exercise intensities
(<40% of aerobic capacity), fatty acids play a
major role in energy production along with
CHO.
 When exercise intensities increase towards 60-
75% of VO2max, CHO becomes the major
source of the energy.
 The point at which CHO takes over as the
primary energy source is called as Crossover
point.3

22. CHO storage within the body
 Stored in the form of glycogen.
 Total of 400 to 600g of CHO n liver and muscles.4
 The amount is about 1600 – 2400kcal depending on the
body size, time of day, and dietary intake.
 In that 400 to 500kcal are used to maintain blood
glucose levels.
 Remaining 1200 – 1900kcal from glycogen are found in
muscle cells, which are very stingy about sharing their
glycogen.

23. Pros of CHO :
 An efficient fuel source.
 Readily available to provide energy
without the need for oxygen.
 Muscle cells also can breakdown CHO for
energy without oxygen being present.
 Enhances the performance.
 Delays the fatigue.

24. What type , How much and When?
 Exercise performance will be enhanced
when preceded by several days of high
CHO diet.
 Adequate amounts of CHO in the days, as
well as hours, leading up to an exercise
session or competition to maximize
energy levels and performance.

25. Carbohydrate loading or Glycogen
Loading:
 Referred to the process of muscle
glycogen super saturation and has been
shown to increase glycogen levels above
normal, thus lowering athletes to perform
longer before fatiguing.

26. Body Capacity:
 Storage capacity in untrained individual,
consuming balanced diet: 80mmol/kg.
 Trained individuals: ~ 125mmol/kg.
 During tapering and CHO loading,
glycogen stores can be boosted to levels
of 175-200mmol/kg of muscle wet
weight.5

27.  A – 7 Day Training and Diet Protocol for
Glycogen Loading.
Modern Method of Glycogen Loading:

28. Time Prior to
Competition
Duration and Intensity of Training Dietary CHO as % of Energy (or
g/kg of body weight)
6th Day 90min at ~70 75%VO2max 50% of Energy (4-5g/kg)
5TH Day 40min at ~70-75%VO2max 50% of Energy (4-5g/kg)
4th Day 40min at ~70-75%VO2max 50% of Energy (4-5g/kg)
3rd Day 20min at ~70-75%VO2max 70% of Energy (10g/kg)
Rest Muscles while not training Hydrate
2nd Day 20min at ~70-75%VO2max 70% of Energy (10g/kg)
Rest Muscles while not training Hydrate
1st Day before Rest Muscles while not training 70% of Energy (10g/kg)
Hydrate Copiously
Competition Rest muscle prior to competition Eat CHO- based meal >2-3 hours
prior if possible; ingest CHO 15-
30min prior if desired; hydrate
appropriately.

29. CHO 3-4 Hours Prior to Exercise:
 200-300g of CHO 3-4 hours prior to
exercise for an adult maximizes glycogen
stores at the onset of exercise and thus
enhances performance.

30. CHO 30-60minutes before Exercise:
 Ingest 50-75g of CHO.

31. CHO immediately
before exercise:
 If CHO is to be consumed immediately
prior to exercise (<5min), 50g (less for
women) can enhance performance without
overloading the stomach at he
onset of exercise.

32. CHO during Exercise:
 Drinking 600 -1200ml of a 6-8% CHO
sports drink per hour provides the
recommended level.
 Glucose, sucrose or maltodextrin are
probably about the same with regards to
enhancing performance than fructose and
galactose.1

33. CHO After Exercise:
 Ingest CHO as soon as possible after
completion of a glycogen – depleting
exercise session.
 Ingest 1.5g CHO per kg of body weight
during first 30min and every 2hours
for atleats 4-6 hours there after.

34. Recommended amount of CHO:
• To maximize glycogen synthesis ,
athletes should consume carbohydrates at
a range of 1.0-1.5 g/kg body weight every
2 hours for 6 hours post exercise.6

35. • Within 30 minutes: 0.5 x weight (lb) =
grams
• 1.1 x weight (kg) = grams
• Within 2 hours Repeat same OR have a
CHO-based meal.
• Recovery option Peanut-butter-and-jelly
sandwiches, Salted pretzels, Fresh and
canned fruits, frozen fruit smoothies,
String cheese and crackers, Low-fat
chocolate milk.

36. F.A.Q
EXERCISE CHO Range
3-4 Hours prior Exercise 200-300 g of CHO
1 Hours before Exercise 50-75g of CHO
Immediate before
Exercise<5 mint
50 g
During Exercise 600-1200 ml of 6-8% of
CHO Sports Drinks
After Exercise 1.5 g of CHO/Kg body
Weight during first 30
mints.

37. REFRENCES:
1) Fink HH, Mikesky AE. Practical Application in Sports Nutrition, 4th ed. Williams;
2015.
2) Rodriguez NR, DiMarco NM, Langely S. Position of the American Dietetic
Association, Dietitians of Canada, and the American College of Sports Medicine:
Nutrition and athletic performance. J Am Diet Assoc. 2009;109:509–527.
3) Brooks GA, Mercier J. Balance of carbohydrate and lipid utilization during exercise:
the “crossover” concept. J Appl. Physiol. 1994;76(6):2253–2261.
4) Felig P, Wahren J. Fuel homeostasis in exercise. New Engl J Med. 1975; 293(21):1078-
1084.
5) Maughan RJ. Nutrition in Sport. London: Blackwell Science; 2000.
6) DeMarco HM, Sucher KP, Cisar CJ, Butterfield GE. Pre-exercise carbohydrate meals:
application of glycemic index. Med Science Sports Exerc.1999;31(1):164–170.

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