GOOD NUTRITION WILL NOT CREATE A CHAMPION

PRINCIPLES OF SPORTS NUTRITION

SYAHRUL RIDHWAN B. MORAZUKI
SPORTS SCIENCE, UTM

but POOR NUTRITION CAN CERTAINLY PREVENT AN ATHLETE FROM PERFORMING TO FULL CAPACITY

Energy is made available in our bodies by the breaking down of nutrients in food into basic building blocks
CHO Fats Proteins glucose fatty acids amino acids

Training Diet
Diet will play an important role in helping you along the pathway to maximum improvement Daily training will create special nutritional needs for an athlete Whatever your level of sport, you must meet your nutritional needs if the maximum return from training is to be achieved

Neither vitamins, minerals nor fiber provide energy although they have important roles in keeping you fit Vitamins & minerals help in the transfer of energy from CHO, fat & proteins

Q: A:

What is the basis of the Optimal Training Diet ?? There is no perfect combination of foods or single eating plan

Optimal Training Diet (contd)

Taking into account the nutrition guidelines for long-term good health Creating opportunities in training to try out competition eating practices
Pre-event meal Eating & drinking during event

Achieving & maintaining a desirable level of body weight & body fat for your sport Providing your body with all nutrient needs Promoting recovery between training sessions with practices
that will rapidly replace fluid & fuel stores allow the body to recover & adapt to the training load

Is about choosing :
A lot of what you need A little of what you fancy and also part of dietary balance

Enjoy a variety of food

Never over simply the food you eat There is no such a good or bad food Variety will provide plenty of potential for good combinations at a meal Varied diet:
can be viewed as eating in moderation Offers greater opportunities for flexibility, enjoyment & adventure with food

Reduce fats & oils

High fat intake coronary heart disease (CHD) & some cancers

For most athletes, fat & oils should be <30% of the total energy intake For athletes whose kJ/kcal needs are in short supply (& those trying to lose weight), it is necessary to cut fat intake to 12-20% Dietary fat should not be left out all together !!!

Increase CHO Intake

CHO play an important role exercise performance Sufficient for up to 90 minutes of continuous intense exercise For athlete:
Min. target 50-60% of the total energy intake with higher level for endurance athletes

Look After the Electrolytes

in

Sodium [Na+] : is the most important electrolyte found in extracellular, whereas, Potassium [K+] in intracellular

Helps to regulate blood pressure & blood volume Assists in balancing the distribution of fluid & nutrients between the inside & outside of cells Lost from body through sweat & urine
Dependent on environment, acclimatisation, intake, etc

Replace Daily Fluid Losses

WATER is the most important nutrient Dehydration Thirst affects performance & endanger life not a good indicator of your hydration status

Replace Daily Fluid Losses (contd)

For athlete, Daily Sweat Loss are depending on:
Duration of training Intensity of training Acclimatisation of the athlete Environmental conditions

Essential part of any training nutrition is to look after day-to-day maintenance of fluid balance To determine the nett fluid losses during training, is to weigh before & after session 1 kg weight loss = 1 L of fluid loss

Looking after fluid needs during training:

Better training / greater improvement Good practice for competition

Choose fluids that will help one meet other nutrition goals & energy considerations

Use alcohol sensibly

Alcohol

Alcohol (contd) It should not be consumed just prior to, during & after exercise because it causes: Dehydration Poor fuel stores Impairs skills Hypothermia in cold environment Extra swelling & bleeding to the injured soft tissue delay recovery Delay in adaptation after exercise

vasodilation through skin depression of CNS not a good fluid replacement not fuel up muscle glycogen stores

Losing more heat

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