1. For Young People Professor Dr. Jin BQ Dept. of Food Science & Nutrition NJNU

2. Introduction Peoples divided into tow crowds A Residents B Athletes Sport means activity increasing For ours health

3. In recent 20 years Decrease of health quality continuousely Evaluating indexes for normal peoples Results: Residents in countryside better than those in city Students healthis for our attention more

4. 1 Property Activity increase with more exhausting Up to limited level in athletes 2 N Requirement 2.1 Energy: 18.4MJ/d CP:EE: CH 2 O = 1:1:4 2.2 Protein: 1.5-2.5g/kgBW 2.3 Mineral

5. CH 2 O ： Directly supply energy Fat Less utilization than CH 2 O about 10-20% Protein being acid meterials

6. 3 Dietary guidline for sport -High Level of CH 2 O -Low level of fat -Suitable level protein -Enough water drinking -Suitable dietary amount -Familiar foods -Good sanitation

7. 4 Sport nutrition eg Students in the university/college 4.1 GE: 3000 - 6000kcal/d 4.2 Ratio of Energy: Carb:Prot:Fat = 4 ： 1 ： 1

8. 4.3 Important of CH 2 O CH 2 O in Dietary Menu is very important 55-60%, 9-10g/kg BW such as cereals, fruits and vegetables CH 2 O be divided into ： Keeping blood glucose level Especially after sports Supporting enough energy to brain and heart

9. Sutable level in diet: 25-30 ％ /DRIs Causes 高脂肪食物胃停留时间长 脂肪转换成能量所时间长 脂肪分解代谢为不完全氧化 β 氧化 - 酮体 : 乙酰乙酸、 β- 羟丁酸、丙酮 Poor sport level 4.4 Lipids

10. 4.5 Protein E/prot ： >15%/DRIs ， 1.5-2.5g/kg BW 50% from better prot. Less prot.: Body prot. Exhausted Body status not keeping Over prot.: More acid meterials in body Muscle be tired easily Poor sport level

11. 4.6 Water Content ： 60 %; Free & Bound water Dehydrated: > 2-3 % ， thirsty > 5-10 %, poor sport level > 20 % ， being death Drinking ： 200ml, 30min before activity 100ml in the middle time Suitable amount after activity

12. Attentions for drinking 1.5-2.0 L/d Drinking water before feeling thirsty Cool water is easier to be absorbed than hot W Cool water can low body temperatuer Run in longer distance 100ml before 2hs one by one 100ml before 10-15min 100ml in the middle, 10-15min/once 500ml after one by one

13. 4.7 Minerals Exhausted ： Nutrients lost much (Vit. Mine) More acids in the body More water lost from sweat Supplying ： Keeping the balance of water minerials acid/alkali Vit., CH 2 O & E

14. NaCl: 30~40g/d K: 1.5g/d Adjusting athletes ’ temperature for heat-resistant K + richer in orange, tomato, watermelon et al Ca ： 1000~2000mg/d Acids (lactose, urine) produced in the body to be salt Intake less NaCl Fe ： 20~25mg/d RBC/Hb-O & CO 2 Zn & Se ： Suiltable amount Taking part in metabolism as assistant Effect increasing

15. 4.8 Vitamins Vit.E ： 10~15IU/d rich in various foods as ---- Vit.C ： Enough 200~300mg/once drinker berfor 30min Vit.Bcom ： Supplying B 1 、 B 2 et al

16. Ration Principle Balance High level of CH 2 O Color, flavor 5 meals or more

17. 5 Dietary direction 5.1 Breakfast: Exchange for each other as follows 5.1.1 CH 2 O: rice/wheat---- 5.1.2 Milk /soya-milk---- 5.1.3 Fruits 5.1.4 Meat/egg /fish/chicken--- 5.1.5 Vegetables---- 5.2 Snack 5.2.1 Apple + bread or biscuit 5.2.2 Milk/soya milk /water/juice

18. 5.3 Lunch & supper Principle as Breakfast

19. 6 Schedule a. Before sport 4hs: Large b. Before sport 3hs: Middle c. Before sport 2hs: Less d. Before sport 1h: Litter