The Role of Nutrition in Sports Performance
THE ROLE OF
NUTRITION IN
SPORTS
PERFORMA
NCE
D
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p
a
l
i
N
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a
m
Asstt. Professor, Dept. of Physical Education,
Mahila Mahavidyalaya P.G.College, Kanpur, U.P.
INTRODUCTION
Nutrition is the science
that deals with food
and its uses by the
body. The relationship
between nutrition and
athletic performance is
as certain as the
connection between
physical training and
athletic success.
Purpose of Sports Nutrition
Sports nutrition has several purposes
:
To prepare athletes before
performance or training.
To maintain an acceptable level of
performance during competition or
training.
To help the athlete's body recover
after training or athletic competition.
To provide sound information about
healthy dietary practices and use of
supplements.
To monitor athletes for signs of
eating disorders, doping,
supplement abuse, or other
unhealthful nutritional practices.
To provide specialized nutritional
advice to athletes following
vegetarian, vegan, or other special
diets.
To monitor the special nutritional
needs of persons with disabilities
who participate in athletic activities
and programs.
NUTRIENT BALANCE
Carbohydrates
Protein
Fats
Vitamins and Minerals
Fluids
Calories
Consumed
Calories
Expended
Carbohydrates
They provide quick energy to the
body and are not stored in body for
long.
it enhances energy and fuels the
muscle constructions in the body.
it breaks down into smaller sugars
such as glucose, fructose, and
galactose which are absorbed by
the body to release energy.
Carbohydrate recommendations for
athletes range from 6 to 10
g/kg body weight.
The main source of carbohydrate
are sugar, cereals, grains, dried
fruits etc.
Protein
Proteins are the basic structure of all living cells.
Proteins is a chain of amino acids that contain
carbon, oxygen, hydrogen and nitrogen.
It is constantly being synthesized and degraded.
Resulting in the maintenance of muscle and lean
tissue mass.
The best sources of complete proteins are eggs,
milk, meat, poultry, beef and milk products.
Protein recommendations for endurance and
strength-trained athletes range from 1.2 to 1.7 g/kg
body weight.
Fat
Fat also contain carbon,
hydrogen and oxygen. They
are most concentrated
source of energy in foods.
Fat provides energy, protects
the body's organs and helps
with the absorption of some
vitamins.
Good choices include the fats
from nuts, seeds, vegetable
oils (canola, olive, peanut),
and avocados. Fat intake
should range from 20% to
35% of total energy intake.
Vitamins and Minerals
These are also called
MICRONUTRIENTS
which plays a vital role
in energy production,
hemoglobin synthesis,
maintenance of bone
health, adequate
immune function and
protection of body
oxidative damage.
The most common
vitamins and minerals
found to be of concern
in athletes' diets are
calcium and vitamin D,
the B vitamins, iron,
zinc, magnesium.
Fluids
Water makes up about 60
percent of a person's body
weight.
Water helps move nutrients
throughout the body and helps
remove waste from the body.
It is preventing from
dehydration
and avoiding injury. Even mild
dehydration can cause muscle
and body fatigue, which will
reduce athletic performance.
Dehydration increases the risk of
potentially life-threatening heat
injury such as heat stroke.
Fluid intake guidelines
W
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2 hr before exercise 2-3+ cups
15 minutes before 1-2+ cups
Every 15 minutes DURING
1-1.5 cups
After 1 hour of Activity
Drink Freely
The Timing of Meals
The importance of what foods are
eaten is matched only by
when they are eaten.
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Several Hours before You
Workout
Depending upon your exercise style.
Include easily digestible foods
Experiment with what works best for you
Thirty Minutes before You Workout
Depending upon the
type and duration of
workout
Hard work out
Shorter workout
Drink 6-12 ounces in
the hour before your
workout.
During Workout
Proper hydration
during
exercise depends upon the
intensity and duration of
exercise, the fitness of the
athlete, and weather
conditions.
Exercising for more than
about 90 minutes usually
requires that you replenish
lost
carbohydrates
. If your
workout is less than an
hour, then you don't need
to consume anything extra.
Hydration after Workout
After your workout, drink
enough water to replace
water lost through sweat.
The best way to
determine this is by
weighing yourself before
and after exercise.
Another way to
determine how much
liquid to consume is to
check the color of your
urine.
Eating After Workout
The
post-exercise meal
should be
eaten within two hours of a long or
intense workout in order to
replenish glycogen stores for
continued exercise.
Studies have found that a 4:1 ratio
of carbohydrate to protein seems
to the ideal combination of
nutrition.
Solid foods can work just as well
as a sports drink, a drink may be
easier to digest make it easier to
get the right ratio and meet the 2-
hour window.
Nutrition plays a vital role in sports performance by providing energy, aiding muscle recovery, and supporting overall health. Athletes benefit from proper nutrient balance, including carbohydrates, proteins, fats, vitamins, minerals, fluids, and calories, to optimize their performance and achieve success in competition. Sports nutrition serves various purposes such as preparing athletes, maintaining performance levels, aiding recovery, and preventing eating disorders or supplement abuse.
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Presentation Transcript
THE ROLE OF NUTRITION IN SPORTS Deepali Nigam Asstt. Professor, Dept. of Physical Education, Mahila Mahavidyalaya P.G.College, Kanpur, U.P. PERFORMANCE
INTRODUCTION Nutrition is the science that deals and its uses by the body. The relationship between nutrition and athletic performance is as certain connection physical training athletic success. with food as between the and
Purpose of Sports Nutrition Purpose of Sports Nutrition Sports nutrition has several purposes: To prepare athletes before performance or training. To maintain an acceptable level of performance during competition or training. To help the athlete's body recover after training or athletic competition. To provide sound information about healthy dietary practices and use of supplements. To monitor athletes for signs of eating disorders, doping, supplement abuse, or other unhealthful nutritional practices. To provide specialized nutritional advice to athletes following vegetarian, vegan, or other special diets. To monitor the special nutritional needs of persons with disabilities who participate in athletic activities and programs.
NUTRIENT BALANCE NUTRIENT BALANCE Carbohydrates Protein Fats Vitamins and Minerals Fluids Calories Consumed Calories Expended
Carbohydrates Carbohydrates They provide quick energy to the body and are not stored in body for long. it enhances energy and fuels the muscle constructions in the body. it breaks down into smaller sugars such as glucose, fructose, and galactose which are absorbed by the body to release energy. Carbohydrate recommendations for athletes range from 6 to 10 g/kg body weight. The main source of carbohydrate are sugar, cereals, grains, dried fruits etc.
Protein Proteins are the basic structure of all living cells. Proteins is a chain of amino acids that contain carbon, oxygen, hydrogen and nitrogen. It is constantly being synthesized and degraded. Resulting in the maintenance of muscle and lean tissue mass. The best sources of complete proteins are eggs, milk, meat, poultry, beef and milk products. Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 g/kg body weight.
Fat Fat also contain carbon, hydrogen and oxygen. They are most source of energy in foods. concentrated Fat provides energy, protects the body's organs and helps with the absorption of some vitamins. Good choices include the fats from nuts, seeds, vegetable oils (canola, olive, peanut), and avocados. Fat intake should range from 20% to 35% of total energy intake.
Vitamins and Minerals Vitamins and Minerals These are also called MICRONUTRIENTS which plays a vital role in energy production, hemoglobin synthesis, maintenance of bone health, immune function and protection oxidative damage. adequate of body The vitamins and minerals found to be of concern in athletes' diets are calcium and vitamin D, the B vitamins, iron, zinc, magnesium. most common
Fluids Water makes up about 60 percent of a person's body weight. Water helps move nutrients throughout the body and helps remove waste from the body. It is preventing from dehydration and avoiding injury. Even mild dehydration can cause muscle and body fatigue, which will reduce athletic performance. Dehydration increases the risk of potentially life-threatening heat injury such as heat stroke.
Fluid intake guidelines Fluid intake guidelines WHEN TO DRINK AMOUNT OF FLUID 2 hr before exercise 2-3+ cups 15 minutes before 1-2+ cups Every 15 minutes DURING 1-1.5 cups After 1 hour of Activity Drink Freely
The Timing of Meals The Timing of Meals The importance of what foods are eaten is matched only by when they are eaten. 1. Several Hours before You Workout Thirty Minutes before You Workout 2. During Your Workout 3. Hydration after Your Workout 4. Eating After Your Workout 5.
Several Hours before You Several Hours before You Workout Workout Depending upon your exercise style. Include easily digestible foods Experiment with what works best for you
Thirty Minutes before You Workout Thirty Minutes before You Workout Depending upon the type and duration of workout Hard work out Shorter workout Drink 6-12 ounces in the hour before your workout.
During Workout During Workout Proper hydration during exercise depends upon the intensity and duration of exercise, the fitness of the athlete, and weather conditions. Exercising for more than about 90 minutes usually requires that you replenish lost carbohydrates. If your workout is less than an hour, then you don't need to consume anything extra.
Hydration after Workout Hydration after Workout After your workout, drink enough water to replace water lost through sweat. The best way to determine this is by weighing yourself before and after exercise. Another way to determine how much liquid to consume is to check the color of your urine.
Eating After Workout Eating After Workout The post-exercise meal should be eaten within two hours of a long or intense workout in order to replenish glycogen stores for continued exercise. Studies have found that a 4:1 ratio of carbohydrate to protein seems to the ideal combination of nutrition. Solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 2- hour window.
