Sports Science 5.7 Sports Nutrition

Learning objectives Understand why energy requirements very from person to person Understand why energy requirements very from person to person Know how an athlete records their dietary habits Know how an athlete records their dietary habits

Controlled diet What an athlete eats is very important to their training What an athlete eats is very important to their training Carbohydrates – energy – 4g every minute Carbohydrates – energy – 4g every minute Main source is glycogen Main source is glycogen Protein – growth and repair Protein – growth and repair RDA 0.8g per Kg body weight/day RDA 0.8g per Kg body weight/day Saturated/unsaturated fats – insulation and energy Saturated/unsaturated fats – insulation and energy Vitamins, minerals, fibre Vitamins, minerals, fibre One third from food One third from food

Monitoring intake Sports nutritionist and dieticians Sports nutritionist and dieticians Maximise performance Maximise performance Simplest technique – food diary Simplest technique – food diary Track kcal intake Track kcal intake Information from food tables Information from food tables More commonly on the label More commonly on the label

Key Points Athletes need the correct combination of nutrients to achieve their best Athletes need the correct combination of nutrients to achieve their best The simplest way the monitor diet is a diary The simplest way the monitor diet is a diary What What When When How much How much

Energy requirements All physical activity needs energy All physical activity needs energy Depends on activity and the mass of person Depends on activity and the mass of person Basic Energy Requirement (BER) Basic Energy Requirement (BER) BER= 1.3 kcal per hour BER= 1.3 kcal per hour = 1.3 kcal x 24 = 1.3 kcal x 24 = 31.2 kcal per day per kg = 31.2 kcal per day per kg When exercising – need more When exercising – need more Personal requirement = BER + extra amount Personal requirement = BER + extra amount 8.5 kcal per kg of body weight for an hour of exercise 8.5 kcal per kg of body weight for an hour of exercise

It all adds up 50 kg person doing 2 hrs exercise 50 kg person doing 2 hrs exercise BER = 31.2 kcal/kg BER = 31.2 kcal/kg 50 kg person = 31.2 x 50 = 1560 kcal/day 50 kg person = 31.2 x 50 = 1560 kcal/day 2 hours of exercise = 8.5 kcal x 2 = 17 kcal/kg 2 hours of exercise = 8.5 kcal x 2 = 17 kcal/kg 50 kg person = 17 kcal x 50 = 850 kcal 50 kg person = 17 kcal x 50 = 850 kcal Personal requirement = Personal requirement = = 2410 kcal/day = 2410 kcal/day

Work it out Find your weight (kilograms) Find your weight (kilograms) Work out your BER (31.2 x kg) Work out your BER (31.2 x kg) What exercise did you do yesterday (pretend 2 hrs) – work out your extra need (8.5 x hrs x kg) What exercise did you do yesterday (pretend 2 hrs) – work out your extra need (8.5 x hrs x kg) Work out your personal requirement (BER + extra) Work out your personal requirement (BER + extra)

Good nutritional tips Don’t skip meals – doesn’t control weight Don’t skip meals – doesn’t control weight Drink 2 litres water a day Drink 2 litres water a day Eat at least 5 fruit and veg a day Eat at least 5 fruit and veg a day Live bio yoghurt contains ‘good bacteria’ Live bio yoghurt contains ‘good bacteria’ Choose ‘low fat’ dairy products Choose ‘low fat’ dairy products “A little bit of what you fancy does you good” “A little bit of what you fancy does you good”

Key Points Athletes need a carbohydrate-rich diet Athletes need a carbohydrate-rich diet Your energy requirement depends on your mass and activity Your energy requirement depends on your mass and activity Carbohydrates break down into glucose, which your muscles use for energy Carbohydrates break down into glucose, which your muscles use for energy