Seminar on

SPORTS FOOD
By: Lokesha, T. K.

Contents Introduction Intensity and sources of energy Recommended dietary allowances Basic requirements of sports food Classification of sports food Sports drinks Energy drinks Milk and milk products in sports food conclusion

INTRODUCTION
FOOD Food is a material usually of plant or animal origin, that consists of essential body nutrients, that supplies energy to mind and body to perform various functions in the body SPORTS Any physical activity or game under certain rule ATHLETE Generic term used for sportsmen and sportswomen SPORTS FOOD Food which covers special nutritional requirements of sports person or athlete

(www.tax.ohio.gov)

Energy requirements for different age groups

Group Infants Pre-school children School children Adolescent-Boy -Girl Adult-Male -Female Sports person Energy (Kcal /day) 583-843 1240-1690 1970-2190 2450-2640 2060 2425-3800 1875-2925 3000-6000
( ICMR,Hyderabad )

Why sports food?

TO OBTAIN ADEQUATE NUTRITION TO OPTIMISE PERFORMANCE

Athletes Have Special Needs!

Require More Nutrients Protein, Fat Carbohydrates Vitamins and Minerals

Benefits of Sports food to a Sports person

Increased level of energy Decreased weakening of muscle tissue Injury prevention Decreased time of recovery Increased stamina Decreased percent body fat Improved health IMPROVED PERFORMANCE!

( Robert et al., 1999 )

Intensity and sources of energy

Intensity High intensity short duration Moderate intensity long duration Pathway Anaerobic production of ATP 50% Anaerobic + 50% Aerobic Sources Glucose and Glycogen Muscle glycogen+ Circulating blood glucose and fatty acids Fats Fats Examples Track runners, Swimmers, Weight lifters Marathon,, Running drills, Cyclists

Moderate to low intensity Low intensity long duration

Aerobic Aerobic

Walking, Jogging Ultra enduranceTennis,Golf

( Rao,1996 )

( Brown, 2005 )

Recommended dietary allowances

Requirements ( per day) Nutrient SW
Energy, Kcal Protein, gm Fat,gm Carbohydrates, gm Vits. And minerals Cal, gm Iron, mg Vit A, g Thiamine, mg Riboflavin, mg Niacin, mg Vit C, mg 2425 60 20 350 0.4 28 1200 1.2 1.4 16 40

Man MW
2875 60 20 350 0.4 28 1200 1.4 1.6 18 40

Women HW
3200 60 20 350 0.4 28 1200 1.6 1.9 21 40

SW
1875 50 20 280 0.4 30 1200 0.9 1.1 12 40

MW
2225 50 20 280 0.4 30 1200 1.1 1.3 14 40

HW
2925 50 20 280 0.4 30 1200 1.2 1.5 16 40

Sports person
3000-6000 135-225 120-200 400-600 1.5-3.0 50-85 1080-2500 3-6 3-6 30-60 80-150

(National Institute of Nutrition & ICMR, Hyderabad)

Energy requirement for different intensity sports

Intensity High intensity short duration Moderate intensity long duration Examples Track runners Swimmers Sprint cyclist Marathon Football Cyclists Skiers Walking Jogging Badminton Basket ball Tennis Golf Energy required (cal/hr) 1074-1289 501-788 859-1146 573-716 573-644 430-752 358-644 179-465 430-501 322-501 322-573 430-573 251-322

Moderate to low intensity

Low intensity long duration

Basic Requirements of Sports food

Nutrient 1. CHO Non sports person Sports person

1. Protein

Contributes 40% of Primary fuel-contribute 65energy 70 Requiremen-300-350gm % of energy per day Requirement- 400-600 gm/day Recommended level( ADA) Recommended level ( ADA) 5-6 gm/ Kg . bw 7-10 gm/ Kg . bw Maintain glucose & Must replenish glycogen level After exercise- 1gm/Kg.bw/2hrs Continuous exercise- 30-60gm Build & maintain muscle Essential for recovery & per hr mass controls muscle break down Contribute 40% of Contribute 10-15% of energy energy Recommended level Recommended level(ada) (ADA) 1.5-1.7 gm/Kg.bw

Cont. .

1. Fat

Contributes 10% of energy Contributes 20-25% of Require for growth, recovery energy & maintenance of health Utilized during low Protective padding for intensity exercises organs Recommended level Recommended level ( ADA) 120-200 gms / day 20 gms / day Omega-3 fatty acidsincrease stamina & maintain cardiovascular health of an athlete

1. Carbohydrate-electrolyte solution
Electrolytes (minerals like sodium and potassium) in sports drink:

Encourage drinking

Replace the electrolytes lost in sweat Help in maintenance of fluid balance Sodium is the main electrolyte lost in sweat Potassium lost in small amounts in sweat
( Vrijens et al., 1999 )

1. Supplements
Essential nutrients Minerals Vitamins Essential fatty acids Other food components Caffeine Creatine Antioxidant (Vit. E & C & -Carotene): FFA (Oleic, Capric & Caprylic)

Classification of Sports food

1. Pre-game

1. During game

1. After game

1. Pre-game Sports food

To ensure adequate energy for the body during workouts and to avoid stomach upset Carbohydrates are the best choice Eat a small meal or snack 2 hrs before exercise Avoid very high fat foods, Sugars and sweets Drink plenty of liquids for pre-exercise hydration
( McKinley health centre, 2002 )

1. During game Sports food

Plan properly to access your race-day nutrition Consider weather conditions Start drinking right away and keep drinking every 15-20 min Carbohydrate-electrolyte solutions are best Why drinking fluids so important?

( McKinley health centre, 2002 )

Dehydration and Heat-illness

Dehydration can impair performance and increase risk of heat illness Three levels of severity:

- Heat cramps - Pain, involuntary muscle stress - Heat exhaustion - Headache, Nausea, Vomiting, Weakness,
Rapid pulse, sweating

- Heat stroke - High body temperature, Drowsiness,

Irrational behavior, COLLAPSE COMA

( Vrijens et al., 1999 )

1. After game Sports food

Start the muscle recovery process with a combination of CHO- and protein Eat -CHO- rich foods/fluids within 1 to 2 hrs after hard exercise to replenish glycogen stores Try full strength juices as it contain more CHO-, potassium Eat at least 50-100 g of CHO- within 2 hrs of a hard workout Drink plenty of fluids!
( McKinley health centre, 2002 )

When & What To Drink?

Drink on a schedule; dont wait until Before Sports thirsty - Drinking 1 to 2 cups of cool water 1 to 2 hrs before starting sport - Drinking 1 to 1 cups of cool water 10 to 15 min before sport During Sports - Drinking 1 to 2 cups of sports drink every 20 min more you sweat - more fluid you need to drink After Sports - Within 2 hrs, drinking 3 cups of cool sports drink for every pound of body weight lost during exercise
( Wenger et al., 2001 )

Sports Drinks

Sports drinks are specially formulated -CHO electrolyte drinks which are designed to: Boost the performance Deliver nutrients to yield quick energy Also supply fluid It is recommended for activities lasting longer for one hour
( Kim, 2004 )

Types of sports drinks Isotonic sports drink - Similar no. of dissolved particles per unit vol. as blood plasma Hypotonic sports drink - Quickly replace fluid, no -CHO - For gymnasts Hypertonic sports drink - High level of -CHO - After game or long events
( Kim, 2004 )

When are sports drinks useful? Continuous aerobic activity (>30 min) High intensity activity (>45 min) Intermittent activity (>60 min) After exercise to promote recovery Those who do not like water For use in hot weather

( Davis et al., 1999 )

Coconut water FAO has taken out a patent on a manufacture of bottle coconut water Full of salt, sugar & vitamins Very good hydration properties Natural isotonic beverage

Energy drinks

Energy drinks are meant to supply mental and physical

stimulation for a short period of time. They usually contain caffeine, taurine and glucurono-lactone, carbohydrate, protein and fat

( Murray, 2003 )

FLOW CHART FOR PRODUCTION OF ENERGY DRINKS

Milk solids Veg.oil Sugar Malt Supplement s

Blending Spray drying(90C & 185C) Dry blending of Vitamins

Adjust TS to 3540% Pre-heating( 65C) Homogenization

Packaging & Storage

( Aristocrat pharmaceutical ltd )

Milk and milk products in sports food

Fluid milk Cheese Low-fat fermented dairy products Whey: Utilized in preparation of sports beverages
(Kampinga & Colaco, 2003; Choudhari, 2004; Beucler et al., 2004)

Whey proteins

Protein source Whole egg

Nutrition basis whey protein - excellent protein quality

BV 100 104 91 80 77 61 3.8 3.2 3.1 2.9 2.5 2.1

PER NPU 94 92 82 73 76 61

Whey protein concentrates Cows milk Beef Casein Soy protein

( Peter H. Brown, 2005 )

Basic nutrition
Essential amino acids profile of key proteins
(mg/g protein)

Amino acids Leu Lys Phy Met Ile Val Thr Trp His

WPC 80 105 93 32 21 63 68 69 18 17

Soy 85 63 97 24 47 49 38 11 -

Egg 86 70 93 57 54 66 47 17 22

Wheat 68 27 78 39 33 43 29 11 -

( Peter H. Brown, 2005 )

Flow chart for production of Ready to drink WPC beverage mix

Whey Ultrafiltration(50C,100 PSi) Retentate( 25% TS,18% Protein) Spray drying(70C & 175C) Dried WPC ( 70-75% Protein) Dry blending (sugar,color,flavour & other supplements) Packaging and storage Ready to drink WPC beverage mix
( Singh et al,1999

Development of Whey Drink at NDRI Raw mango based RTS sports beverage Squash-like beverage Raw pineapple-20%,sugar-7.5%, stabilizer- 0.15% & salt- 1.2% -using hydrolyzed whey permeate

( Singh et al., 2004 )

Commercially available sports foods in India

Whey protein and Malt based: -Resource high protein, Navartis Healthcare Pvt. Ltd. Milk solids , veg. Oil and Malt based: -Complan, Heinz India ltd. Milk solids and malt based: -Horlicks, GSK -Bourn vita, Cadbury -Maltova, GSK -Milo, Nestle India ltd Glucose, cocoa powder, malt and milk solids based - Boost drink - Boost freeze - Boost plus

Conclusion
Concept of well-balanced diet is the basic nutritional requirements for athlete Choose a proper pre- and post- game food Keep hydrated during game The beneficial effects are also intended for other target groups There is no single magic food that has all the nutrients your body needs, you need to eat a variety of foods