Qku3093 Sports Nutrition Notes

SPORTS NUTRITION b.
daily activity
iii. physical fitness:
What is sports nutrition?
a. flexibility, balance,
• Specialist application of the science speed etc
of nutrition to performance Essential nutrients
enhancement in sport.
• The nutritional demands of training • Cannot be synthesized at all or in
and competition vary according to sufficient amounts in the body and
sporting discipline and individual are necessary for life, growth and
requirements of athletes tissue repair
• More than 40 essential nutrients
comprising of fibre, starches,
What is nutrition?
sugars, vitamins, dietary minerals,
• Processes involved in the intake essential fatty acids, essential
and utilization of food substances amino acids and water
by living organisms including Requirement for nutrients
digestion, absorption, transport and
metabolism of nutrients found in Macronutrients
food.
• Substantial amounts (greater than a
Nutrients few grams) daily for nutrients that
provide energy and support growth
• Specific substances found in food and development of tissues
that perform one or more
physiological or biochemical Micronutrients
functions in the body
• Needed in smaller amounts daily for
Six major classes of nutrients nutrients that help regulate
metabolic processes
• Carbohydrates, fats, proteins,
vitamins, minerals and water The Food Exchange System
Foods • Foods in each exchange contain

similar nutrient characteristics
• The organic substances found rich i. Calories
in nutrients sources to promote ii. Carbohydrates
growth and development, provide iii. Fat
energy and regulate metabolism iv. Protein
Main factors for death risk; • The system was developed for
diabetics and for weight
1. Heart attack control
2. Cancer
3. Stroke Factors influencing food intake
4. Lungs (chronic)
• Psychological
5. Diabetes
• Sociological
Factor leads to healthy status: • Economic
• Anthropological
• Genetic endowments
• Lifestyles:
i. eating habits
ii. physical activity:
a. exercise
Edited by Mohamad Azri Ismail bin Ahmad

Bachelor of Sports Science (Coaching Science) (Hons) 2017/2018
Universiti Pendidikan Sultan Idris (UPSI)
Guideline for Healthy Eating • The amount that may increase
health risk
• Balance your food with physical
activity
• Eat adequately a wide variety of Nutrition and Performance
nutrient-rich foods
• Nutritional status may exert a
• Choose a diet moderate in total fat
significant impact on athletic
but low in saturated fat and trans-fat
performance.
and cholesterol
• Malnutrition due to:
• Choose a diet with plenty of fruits
i. inadequate energy supply
and vegetables, whole grains, and
ii. inability to regulate exercise
legumes.
metabolism at an optimal
• Moderate sugar intake
level.
• Moderate salt and sodium intake
iii. decreased synthesis of key
• Drink plenty of water / fluid status body tissues or enzymes
Panduan Diet • Excessive intake of some nutrients
may impair performance by
Panduan Diet Malaysia disrupting normal physiological
• Nikmatilah pelbagai jenis makanan processes, and may cause
undesirable changes in body
• Kekalkan berat badan seimbang
composition.
dengan mengimbangkan
pengambilan makanan dan aktiviti Issues
fizikal yang lazim.
• Makan banyak nasi dan lain-lain • Are nutrition recommendations for
produk bijirin, legum, buah-buahan highly active people and
dan sayur-sayuran competitive athletes different
• Kurangkan penggunaan lemak from the general population?
dalam penyediaan makanan dan Why athletes may not be getting
pilihlah makanan yang rendah adequate nutrition
lemak dan kolesterol
• Kurangkan penggunaan garam dan • May not be aware of the nutritional
pilih makanan yang rendah value of the foods they eat.
kandungan garam • Finances and time may limit food
• Kurangkan penggunaan gula dan selection and preparation.
pilih makanan yang rendah • Athletes may not be receiving
kandungan gula sound nutritional information from
• Minum banyak air setiap hari coaches and trainers.
• Amalkan dan promosikan • Eating disorders common among
penyusuan ibu athletes with body weight
consciousness.
The Recommended Dietary Intakes • Females more deficient in iron,
• The RDA recommendations focus calcium, zinc, and several vitamins
on several factors B.
• The amount that prevents a • Studies done found that athletes
nutrient-deficiency disease report improperly
• The amount that may reduce the
risk of a health problem or chronic
disease

CARBOHYDRATES • Complex CHO are found in:
• Major source of energy from our a. Wheat
diet
b. Rice
• Composed of the elements C, H
and O c. Potatoes
• Produced by photosynthesis in
plants d. Legumes such as peas and
• Major function of carbohydrates is beans
to provide energy, which includes Fiber
sparing protein and preventing
ketosis • Not all carbohydrates are broken
• Organic compounds that are made down into glucose molecules in the
up of C:H:O in a 1:2:1 ratio (CH2O) body.
• Soluble in water • Fiber is the carbohydrate that is
• Contain 4 calories of energy per resistant to digestion and functions
gram primarily in the gastrointestinal tract
• Structure of Carbohydrates: to either accelerate or delay GI
Two main categories: transit, delay glucose absorption
i. sugars (monosaccharides and and lower blood cholesterol.
disaccharides) (single ring & • Fiber is found in all plant derived
double ring) foods:
ii. complex carbohydrates a. Vegetables
(polysaccharides) b. Fruits
c. Grains
Different Types of CHO d. Legumes
• Simple carbohydrates Sources of Fiber
i. Monosaccharides: glucose,
fructose, galactose Soluble fiber:
ii. Disaccharides: sucrose, • Oatmeal
lactose, maltose • Beans and legumes
• Complex carbohydrates • Peas
i. Polysaccharides: starch,
• Carrots
glycogen, glucose polymers
• Sweet potatoes
• Dietary fiber
• Strawberries
i. Insoluble fiber
• Bananas
ii. Soluble fiber
Non-soluble fiber:
Sources of CHO
• Whole-wheat breads
• Simple CHO are found in:
• Wheat cereal
a. Soft drinks • Rice (except for white rice)
• Barley
b. Desserts
• Cabbage
c. Honey • Cauliflower
• Fruits and vegetables with skin
d. Fruit
e. Milk

Benefits of Fiber The Role of Carbohydrates in
Athletic Success
• Promotes weight control
• Lowers blood cholesterol • Carbohydrates are the major fuel
• Helps prevent colon cancer source for the brain and nervous
• Helps prevent and control diabetes system.
• Helps prevent appendicitis • CHO are the primary source of
energy during both high- and low-
Consequences of an Inadequate Dietary intensity activities.
Carbohydrate Intake • Dietary carbohydrates are stored in
• Increased risk of coronary heart the body as glycogen primarily in
disease the muscle and liver.
• Increased risk of cancer • Carbohydrates also aid in fat
• Increased risk of osteoporosis metabolism.
• Increased risk of kidney stones • Carbohydrates provide a “protein
sparing effect” helping athletes to
• Increase in blood pressure with age
maintain the muscle mass they
• Risk of diet failure
worked so hard to develop.
• Impaired cognitive functioning
within 1 week Carbohydrate Requirements
• Decreased energy
• 45-65 percent of total Calorie intake
• Dampens mood
• Body breaks down protein for • Simple refined sugars
glucose limited to 10 percent
Recommended Dietary Allowance • Complex carbohydrates
should comprise 45-50
• In order to maintain a healthy diet
percent
that meets your carbohydrate
needs, each individual must • Daily Value for a 2,000 calories diet
consume 45%-65% of their calories is 300 grams
as carbohydrates. • Fiber intake
• Example: An individual on a 2000
calorie diet should have 1100-1200 • 20-35 grams/day
calories from carbohydrate, or CHO and exercise
approximately 275-300 grams of
carbohydrates. • There is the only food that can be
used for anaerobic energy
Athletic Recommendation production in the lactic acid system
• Normal training: 55-60 percent of • They produce ATP for muscle
total calories contraction up to three times as
• Prolonged heavy exercise: 60-70 rapidly as fat
percent or more of total calories • The primary carbohydrate source of
energy is muscle glycogen
Meeting Your Carbohydrate Need • All body stores of carbohydrate are
important for energy production
• By consuming an adequate number
of servings from each food group Impaired exercise performance
you will be able to meet your
carbohydrate need. • Rapidity with which the
carbohydrate leaves the stomach
• Impact on the absorption of water

• Dumping syndrome-high Muscle glycogen and fatigue
concentrations of simple sugars,
• Depletion of muscle glycogen
particularly fructose, exert a reverse
seems to be a limiting factor when
osmotic effect in the intestines
exercising at 65-85 % or higher of
• Lactose intolerance
VO2 max for prolonged periods
The Glycemic Index • Fatigue may be related to depletion
of glycogen stores from specific
• The glycemic index ranks foods on muscle fiber types
how they affect blood sugar level by
• Fatigue in very high-intensity,
measuring how much the blood
anaerobic exercise is attributed to
sugar increases after one eats.
detrimental effects of lactic acid
Total CHO energy production
• Total body storage of carbohydrate

is only 1800-1900 Calories Timing of carbohydrate intake
• Blood glucose • Four hours or less prior to
➢ 5 grams or 20 Calories prolonged exercise tasks may
• Liver glycogen enhance performance
➢ 75-100 grams or 300-400 • Individuals prone to reactive
Calories hypoglycemia should avoid
• Muscle glycogen carbohydrate intake 15-60 minutes
➢ 360 grams or 1440 Calories prior to performance; for others this
Hypoglycemia and fatigue may confer some benefit
• Carbohydrate intake prior to (5-10
• Blood glucose must be replenished minutes) or during prolonged
from liver glycogen stores during exercise of two hours or more may
exercise delay fatigue and improve
• Depletion of liver glycogen may performance at exercise levels
lead to hypoglycaemia greater than 50 percent of VO2 max
• Body mechanisms to maintain • Carbohydrate intake during
blood glucose levels during prolonged exercise will enhance
exercise performance
• Reactive hypoglycemia could
impair athletic performance Recommendations for carbohydrate
consumption
• Exercise tasks above 50-60 percent
VO2 max for prolonged bouts may • Four hours prior to performance
lead to low glucose levels ➢ 4-5 grams/kg
• Depletion of liver glycogen stores ➢ Fiber should be minimized
during the latter stages of an • One hour prior to performance
endurance event cause blood ➢ 1-2 grams/kg
glucose levels to fall • Glucose polymers or foods with low
• Impairment of physical glycemic index
performance due to hypoglycemia • Immediately before exercise, 50-60
may depend upon the individual grams of glucose polymer in a 40-
• Prevention of hypoglycemia is one 50 percent solution
of the major objectives of • During exercise, feedings every 15-
carbohydrate feeding during 30 minutes of a 5-10 percent
prolonged exercise solution containing 15-20 grams of
carbohydrate

FATS from animal products, but are
also found in tropical plant oils,
What is Fat?
such as coconut and palm.
• Fat is one of three main • Monounsaturated Fats:
macronutrient groups that supply ➢ Liquid at room temperature,
calories in food monounsaturated fats are
• Fats in our diet come in the form of missing one pair of hydrogen
solid like the white part on a strip of atoms. Primarily come from
bacon or as a liquid such as a plants and include olive oil,
vegetable oil. canola oil and peanut oil.
• Fat is stored in the adipose tissue, • Polyunsaturated Fats
with about 85% of the total weight in ➢ Liquid at room temperature,
actual fat polyunsaturated fats are
• Fat is also a superior source of missing two or more pairs of
concentrated energy, providing hydrogen atoms. Common
more than twice as many calories vegetable oils, such as corn,
per gram as sugar, starch, or soybean, and sunflower oil
protein. • Hydrogenated Fats:
• While carbohydrates and protein ➢ Polyunsaturated fats and
merely provide 4 calories per gram, monounsaturated fats are
fat is more caloric ally dense with 9 sometimes processed to make
calories per gram. them solid at room temperature.
• A teaspoon of fat supplies Hydrogen atoms are added
approximately 45 calories. through a process called
hydrogenation.
Lipid • Trans Fatty Acids:
➢ A type of fat formed during the
• Scientific term referring to fat,
process of hydrogenation.
cholesterol and other fat-like
Trans fatty acids have been
substances. A common quality
shown to increase LDL
among lipids is that they do not
cholesterol and lower HDL
dissolve in water.
cholesterol, which may increase
Lipoprotein the risk for heart disease.
• Omega-3 Fatty Acids:
• A protein-coated transporter that ➢ A type of fatty acid that is highly
carries fat and/or cholesterol in the polyunsaturated. Omega-3 fatty
bloodstream. acids are mainly found in
Triglycerides higher-fat, cold-water fish. Diet
high in omega-3 fatty acids may
• Scientific name for the main form of help lower levels of LDL
fat found in the diet and in the body. cholesterol and triglycerides.
Most of the fat in the body is stored
as triglycerides. Functions of the body lipids
Types of Fat • Form body structures

• Help regulate metabolism
• Saturated Fats: • Provide energy
➢ Usually solid at room • The greatest amount of energy
temperature, saturated fats stored in the body is fat in the form
have all of the hydrogen atoms. of triglycerides
Saturated fats primarily come

• Most of the triglycerides are stored ▪ Epinephrine is secreted
in the adipose tissues, during exercise, stimulating
approximately 80,000-100,000 the breakdown of adipose
Calories of energy in the average cell triglycerides and
adult male with normal body fat release of FFA into the
• Triglycerides within and between blood
the muscle cells may provide
▪ Epinephrine stimulates
approximately 2,500-2,800
intramuscular lipases to
Calories
catabolize the muscle
• Triglycerides in the blood provide
triglycerides into FFA
only about 70-80 Calories
• FFA in the blood total about 7-8 • Mild to moderate exercise, 25
Calories percent VO2 max
• The liver also contains an
▪ 20 percent or less of total
appreciable store of triglycerides
energy cost is derived from
carbohydrate
Fats and exercise
▪ 80 percent or more of total
• The two major sources for the energy cost is derived from
production of ATP during exercise fat
are carbohydrates and fats
• Exercise at 65 percent VO2 max
• A mixture of both fuel sources is
used during exercise ▪ Fats and carbohydrates
• Sources of fatty acids used by the appear to contribute equally
muscle cells during exercise
▪ Plasma FFA and muscle
▪ The plasma triglycerides in triglycerides contribute
the chylomicrons and VLDL, equally to the energy
less than 10 percent of fat derived from fats
energy
▪ Exercise at 85 percent VO2
▪ Plasma FFAs, short supply max and above
▪ Muscle triglycerides ▪ Energy contribution from
fats diminishes to 25
• Fat energy sources during rest percent or less
▪ Most fat energy needs are ▪ Muscle glycogen becomes
met by the supply of plasma the preferential energy
FFA to the cells source
▪ Fatty acids from the adipose
• Within about 90 to 120 minutes of
tissues replenish the
high-intensity exercise, the body
plasma FFA
shifts to an increasing usage of
▪ About 70 percent of the FFA FFA, leading to a decrease in
released during rest is re- exercise intensity
esterifies back into
Effects of exercise training on fat
triglycerides
metabolism during exercise
• Fat energy during exercise
• Trained athletes use more fat than
▪ Only about 25 percent of the untrained athletes during a
FFA are re-esterifies standardized exercise task

• Increased blood flow and ➢ Involved in the synthesis
capillarization to the muscle, of acetylcholine
delivering more plasma FFA
➢ Supplementation has no
• Increases the muscle triglyceride
effect on exercise
content
performance
• Increased sensitivity of both muscle
cells and adipose cells to Omega-3 fatty acids
epinephrine
• They may be incorporated into the
• Improved ability to use ketones as
an energy source membrane of the red blood cell
(RBC), making the RBC less
• Increased number and size of
viscous and less resistant to flow
mitochrondria and associated
oxidative enzymes for processing of • Prostaglandin E1 (PGE1) and
activated FFA prostaglandin I2 (PGE1) may elicit a
vasodilation effect on the blood
• Increased activation of FFA and
vessels and stimulate the release of
transport across the mitrochrondrial
human growth hormone
membrane
• The increased secretion of human
• Increased activity of oxidative
growth hormone might stimulate
enzymes
muscle growth and benefit the
• Highly trained endurance athletes
strength/power athlete and may
may be able to use fats more
also facilitate recovery from intense
efficiently at exercise intensity
exercise bouts
levels greater than 50 percent VO2
max
Fats: Ergogenic aspects
• Glycerol
➢ Does not prevent hypoglycemia
or muscle glycogen depletion
patterns in prolonged exercise
tasks
➢ Glycerol may be used to
increase body water, including
plasma volume prior to exercise
➢ May improve
cardiovascular function
➢ May regulate body
temperature more
effectively
• Lecithin
➢ Contains phosphorus
➢ Found in beans, eggs and
wheat germ
➢ Important component of body
tissues

PROTEIN • Provision of essential amino
acids
• Used for building and repairing ▪ The quality of protein in food affects
muscles, red blood cells, hair, and nitrogen balance
other tissues
• Used for energy when Functions of Proteins
carbohydrates are not available
• Growth and Maintenance (collagen,
• Protein from food or a protein
muscle)
supplement acts the same in the
• Formation of enzymes
body
• Fluid balance – proteins attract
• Food is the easiest, most effective,
water
and least costly way to meet protein
• Acid/base balance – act as buffers
needs!
• Antibody formation
• Hormone synthesis
Characteristics of Proteins • Act as transport protein
• Blood clotting – fibrin, collagen
• Made up of amino acids
• Vision – opsin
• Contains: carbon, hydrogen,
oxygen, and nitrogen • Stored as fat if consumed in
excess!
• There are 10,000-50,000 proteins
in the body • The role of protein is not to provide
Amino acid structure body protein directly, but to supply
the amino acids for the body to
make its own proteins
• Protein is NOT intended to be a

primary energy source, but is used
to build muscle mass and other
protein structures in the body
Essential & Non-essentials
Dietary protein Amino Acids
• Complex chemical structure • Essential
containing
• Carbon, Hydrogen, Oxygen, o Histidine
Nitrogen o Isoleucine
• These elements combine to form
twenty different amino acids o Leucine
• Proteins are created from the o Lysine
linkage of amino acids
• Protein is contained in both animal o Methionine
and plant foods
o Phenylalanine
o Threonine
Protein Quality
o Tryptophan
• Ability to provide nitrogen and
amino acid requirements for o Valine
growth, maintenance and repair
• Key factors
• Digestibility

• Non-essential • Beans and legumes (such as lentils
and chickpeas)
o Alanine
• Soy products like tofu
o Arginine
• Some grain and cereal-based
o Asparagine products are also sources of
o Aspartic acid protein, but are generally not as
high in protein as meat and meat
o Cysteine alternative products.
o Glutamic acid RDA for Protein
o Glutamine • Varies in different stages of the life
cycle
o Glycine
o 0-0.5 years: 1.52 g/kg
o Proline
o 0.5-1 years: 1.10 g/kg
o Serine
o 1-3 years: 1.10 g/kg
o Tyrosine
o 4-8 years: 0.95 g/kg
High and Low Protein Quality
o 9-13 years: 0.95 g/kg
• Animal protein
o 14-18 years: 0.85
o Animal protein is a complete
protein because it contains o 19+ years: 0.8 g/kg
all the essential amino acids
• About 12-15% of the total daily
o It contains the essential caloric intake should be dietary
amino acids in larger protein
amounts and in the proper
proportion • 25 % of the total protein
requirement from essential amino
• Plant proteins acids for the average adult
o Must be eaten in proper • Recommended level- 1.2- 1.8 g/kg
combinations to give a per day
balanced supply of amino
acids • Athletes get enough protein for
muscle growth and repair in an
o Soybean protein is average mixed diet
comparable to animal
protein • Extra protein not needed by the
body is burned for energy or stored
Sources of Proteins as fat
• Lean meat, poultry and fish Use of Protein for energy
• Eggs • Protein appears to be a relatively
minor source of energy and
• Dairy products like milk, yoghurt
accounts for less than 5 percent of
and cheese
the total energy cost of the activity
• Seeds and nuts
• In the later stage of prolonged
endurance exercise, protein could

contribute up to 15 percent of the of the muscle to derive energy from
total energy cost protein
• A brief session of exercise lowers • Training may decrease the
the rate of protein synthesis and production or accumulation of
speeds protein breakdown ammonia
• Amino acids can be utilized during • Training may help prevent muscle
exercise to provide energy injury associated with eccentric
exercise
o Directly in the muscle
To calculate the percentage of calories
o Via glucose produced in the you derive from protein:
liver
• Use your total calories as the
• Adequate carbohydrate intake
denominator (example: 1,900 kcal)
before and during prolonged
exercise will help reduce the use of
• Multiply your total protein intake in
body protein
grams by 4 kcal/g to obtain calories
o Inhibits enzymes that from protein as the numerator
catabolize muscle protein (example: 70 g protein X 4 kcal/g=
280 kcal)
Protein Metabolism during recovery
• Protein synthesis predominates • Divide to obtain a decimal, multiply
during the recovery period by 100, and round off (example:
280/1,900 X 100 = 15% kcal from
o Increased or unchanged protein).
following aerobic exercise
Increased Protein Requirement
o Protein anabolism appears
to predominate 24-48 hours • Strength-type activities
after resistance exercise • The current RDA (0.8
g/kg/day) may limit muscle
• Following eccentric exercise, whole growth in strength-trained
body protein breakdown is individuals
increased • Optimal intakes: 1.5-1.8
grams per kilogram body
Exercise Training & Protein Metabolism
weight
• After resistance or endurance • Consume additional energy,
exercise, protein balance becomes 200 more Calories per day
positive from CHO
• Endurance-type activities
• Aerobic exercise stimulates
• The use of protein as an
syntheses of mitochondria and
energy source may increase
oxidative enzymes
during prolonged
• Resistance training promotes endurance exercise
synthesis of the contractile muscle • Athletes in vigorous
proteins endurance exercise:1.1-1.4
g/kg/day
• Endurance training develops the • Intermittent high intensity
potential for increased capacity for sports: 1.4-1.7 g/kg/day
oxidation of leucine and other
BCAA, thus increasing the capacity

• Over trained athletes should – Protein requirements = 1.2-1.8
ensure adequate protein in grams per kg
their diets
Protein Malnutrition
• Female athletes may need
higher values since their • Protein-energy malnutrition – lack
energy intakes are lower of protein and calories
• Athletes attempting to lose • Marasmus – disease of starvation;
body weight or maintain a lack of protein and calories
low weight may need more • Kwashiorkor – protein malnutrition
protein with a moderate amount of calories
• Consuming sufficient CHO from fat and/or carbohydrate
will decrease reliance on sources
protein
Protein & Health
Sports Anemia
1. Kwashiorkor:
• May occur because the body uses • a deficiency disease caused by
protein for functional and structural inadequate protein in the
purposes at the expense of presence of adequate food
hemoglobin formation. energy.
• A normal protein intake of 1.25 g/kg 2. Marasmus:
would prevent its development • an energy deficiency disease;
• It has not been shown to occur in all starvation.
subjects initiating a strenuous 3. Edema (eh-DEEM-uh):
training program, particularly in • swelling of body tissue caused
those on a balanced diet by leakage of fluid from the
Protein loses blood vessels, seen in (among
other conditions) protein
• Proteinuria (elevated level of deficiency.
protein in the urine) 4. Dysentery (DISS-en-terry):
• The greater the intensity, • an infection of the digestive tract
the greater the protein loss that causes diarrhea.
• Total loss amounts to less 5. Acquired immune deficiency
than 3 grams per day syndrome (AIDS):
• Amino acids and protein may be • an immune system disorder
lost in the sweat caused by the human
• 1 g/L sweat in adult males immunodeficiency virus (HIV).
• Endurance athletes may
lose 2-4 grams in warm
environments
Protein Excess
• U.S. consumption is much more

than is required
• May contribute to weight gain since
many high protein foods are also
high in fat (may also increase risk
for heart disease)
• Increased risk of kidney disease
• Amino acid supplementation is not
needed for body building
VITAMINS

VITAMINS acid), B9 (folic acid), & B7
• Essential organic substances (biotin)
o Needed in minute
MINERALS
amounts
o Activate highly specific • Compose 4% of body’s mass
metabolic functions in
the body • Mostly metallic elements
o Usually do not become
• Found in enzymes, hormones,
part of the product they
vitamins, bone, & intracellular
create
fluids.
• Accessory nutrients Major Minerals
o Supply no energy
• >100 mg / day required
o Form no structures
• (Na, K, Ca, P, Mg, S, & Cl)
o No substantial mass
Trace Minerals
• Deficiencies can be very
• <100 mg / day required
dangerous; however, some
may become toxic in excess. • (Fe, Zn, Cu, Se, I, Fl, Cr,
Mo, & Mn)
Comparison between water- and fat-
soluble vitamin Functions
• Provide structure to formation of

bone & teeth
• Functional role in maintaining:

• Normal heart rhythm
• Muscle contractility
• Nerve conduction
• Acid-Base balance of body
fluid
• Play regulatory role in cellular

Classifications of Vitamins metabolism & are important parts of
enzymes and hormones.
• Fat soluble
o Stored in liver and adipose Recommended Intake
o Body has no way of
removing them until used. • Usually sufficient in diet
o Vitamins A, D, E, & K • Exceptions
• Water soluble
o Not stored in tissues • Iodine in some parts
o Excess voided in urine of world (Easily
o Vitamin C, B1 (thiamine), corrected by Iodized
B2 (riboflavin), B3 (niacin), salt)
B6 (pyridoxine), B12 • Iron and Calcium
(cobalt), B5 (pantothenic (especially in
females)
MINERALS

WATER • Water Vapor: Exhaled air; 350
ml/day (Varies w/ climate & ex.)
• Two main “Water Compartments”
• Feces: 200 ml/day (may 
• Intracellular fluid (ICF)
significantly w/ illness)
• Extracellular fluid (ECF)
Water and Exercise
• Plasma / interstitial
• Humidity greatly  H2O loss
fluid
• Lymph / CSF / Urine • Ingest 600 ml before exercise
/ etc. • Drink OFTEN during exercise!
Functions of Body Water Gastric Emptying
• Serves as Body’s transport medium • Temperature: Cold fluids empty
• Gas diffusion / nutrient faster
transport / waste disposal • Volume:  volume = faster
• Heat dissipation • Osmolarity: Emptying is slowed
• Joint lubrication when liquid is concentrated with
simple sugars.
• Provides “turgor” for cell
structure ERGOGENIC AIDS: NUTRITIONAL
SUPPLEMENTS FOR ATHLETES
Water Balance
• Ergogenic aids are substances,
• Normally about 2.5 L of fluid intake devices, or practices that enhance
required an individual’s energy use,
production, or recovery.
• Water obtained from three sources:
Liquid, food, & metabolism. • The form an ergogenic aid may take
Water Intake can be quite varied.
• Normal = 1200 ml/day • Lighter weight running shoes and

better designed golf clubs are
• ( 6X w/ exercise) mechanical ergogenic aids.
• Food = 1000 ml /day • But perhaps the most commonly

recognized form of ergogenic aids
• Metabolism = 350 ml / day is the dietary supplement.
• Up to 25% of water Classification
requirement
• Ergogenic aids can be divided into
• Combination of H- and O2+ five main classifications:
as end result of metabolism. biomechanical or mechanical,
Water Output psychological, pharmacological,
physiological, and nutritional
• Urine: (95% H2O) 1500 ml/day
•  w/ high protein diets
• Skin: Evaporative cooling; 700 ml /

day ( drastically w/ ex.)

Biomechanical and mechanical aids o Erythropoietin (EPO)
(increase number of red
• Biomechanical and mechanical blood cells)
aids use the application of o Glycerol (increases blood
engineering technology to: volume)
o improve performance, e.g. o Blood doping (increase
clothing changes (more number of red blood cells
buoyant swimsuits), and blood volume)
o equipment design
• Most physiological aids are also
changes (kayak paddle illegal.
shape),
o body biomechanics (most Nutritional aids
efficient technique)
• Nutritional ergogenic aids involve
Psychological aids taking a substance into the body
in order to effect mostly
• Psychological aids use the
physiological processes
application of mental strategies:
• Some common nutritional aids
o to enhance athletes’ abilities
include:
o to deal with the psychological
stresses unique to sport and are o Carbohydrate (CHO)
considered legal (energy for aerobic
glycolysis),
Pharmacological aids
o Caffeine (stimulates
• Pharmacological aids involve nervous system),
taking a substance into the body, o Sports drinks (hydration
usually in the form of drugs in and energy)
order to effect physiological and o Protein and Amino Acids
psychological processes (muscle tissue repair and
growth).
• Examples of pharmacological • The large majority of nutritional aids
ergogenic include: are legal
o Caffeine (stimulates nervous WEIGHT MANAGEMENT
system),
o Anabolic steroids (increase Fat Cell Development
muscle cell size)
• Fat in the body
o Beta-blockers (reduce anxiety
and nervousness) o number and size of fat cells
• Most pharmacological ergogenic • number increases
aids are illegal most during growth
Physiological aids • can increase after
growth due to
• Physiological aids also involve energy imbalance
taking a substance into the body
that will directly improve specific • Energy intake > energy used
physiological processes important
o fat cells expand (triglycerides
to sports
• Energy intake < energy used
• Examples of physiological
ergogenic include: o fat cell size diminishes
o fat cells readily fill o choose foods with water,
fiber, low fat
Fat Cell Metabolism
• Water
• LPL: lipoprotein lipase
o increase fullness, reduce
o promotes fat storage
hunger decrease energy
o obese levels are high intake
• makes fat storage efficient
o regulated by estrogen in 2.Physical activity
women, testosterone in men
o men: fat cells in abdomen • Combine diet and physical activity
o women: fat cells in breasts, o lose more fat
hips, thighs
o LPL activity increases after o retain more muscle
weight loss o regain less weight
o set point theory
• body tends to maintain a • Activity
certain weight
• adjusts metabolism o increase energy out
Obesity o speeds up metabolism

• several hours after
• Causes of obesity
o Genetics • long term
o Environments
o Inactivity o changes body composition
WEIGH LOSS STRATEGIES o controls appetite
• Small changes • fuel from storage is

• Moderate losses used to support
exercise
• Reasonable goals
o ½ - 2 pounds weekly o psychological benefits
o 10% of body weight in 6
months • reduces stress
o more likely to be maintained • self esteem
• “aim for a healthy weight”
• Choosing activity
1.Eating plans o Several short workouts or
• Realistic energy intake one continuous
o 1200-1600 kcal/day o Low-to-moderate for a long
o create a deficit of 500 duration
kcal/day o Daily routine
• Nutritional adequacy 3.Behavior and attitudes
o Food Guide Pyramid’s
minimum servings • be aware – keeping records may
o 30% fat with 1600 kcal help
• Small portions
o pay attention to inside cues • change behaviors as you become
aware
• Lower energy density • support groups

NUTRITONAL ISSUES Bulimia Nervosa
Eating disorder
• The female athlete triad
Treatments
Anorexia Nervosa • Anorexia nervosa
• Amenorrhea o multidisciplinary approach
• Moody o highest mortality rate of

psychiatric disorders
• Depressed
• Bulimia nervosa
• Physical exhaustion
o team approach
• Poor sleep
o regular eating and exercise
• Consequences
o loss of brain tissue, reduced
immune response, poor
digestive function, reduced
bone density, low blood
pressure and body temp,
fine body hair


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Qku3093 Sports Nutrition Notes

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SPORTS NUTRITION b.

Foods • Foods in each exchange contain

Edited by Mohamad Azri Ismail bin Ahmad

Edited by Mohamad Azri Ismail bin Ahmad

Edited by Mohamad Azri Ismail bin Ahmad

Edited by Mohamad Azri Ismail bin Ahmad

• Total body storage of carbohydrate

Edited by Mohamad Azri Ismail bin Ahmad

Types of Fat • Form body structures

Edited by Mohamad Azri Ismail bin Ahmad

Edited by Mohamad Azri Ismail bin Ahmad

Edited by Mohamad Azri Ismail bin Ahmad

• Protein is NOT intended to be a

Edited by Mohamad Azri Ismail bin Ahmad

Edited by Mohamad Azri Ismail bin Ahmad

Edited by Mohamad Azri Ismail bin Ahmad

• U.S. consumption is much more

Edited by Mohamad Azri Ismail bin Ahmad

• Provide structure to formation of

• Functional role in maintaining:

• Play regulatory role in cellular

Edited by Mohamad Azri Ismail bin Ahmad

• Normal = 1200 ml/day • Lighter weight running shoes and

• Food = 1000 ml /day • But perhaps the most commonly

•  w/ high protein diets

• Skin: Evaporative cooling; 700 ml /

Edited by Mohamad Azri Ismail bin Ahmad

Obesity o speeds up metabolism

WEIGH LOSS STRATEGIES o controls appetite

• Small changes • fuel from storage is

Edited by Mohamad Azri Ismail bin Ahmad

• The female athlete triad

• Moody o highest mortality rate of

Edited by Mohamad Azri Ismail bin Ahmad

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