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BASIC CONCEPT IN
NUTRITION FOR SPORT
PROF. CHANDIMA MADHU WICKRAMATILAKE
(MBBS, PHD)
FACULTY OF MEDICINE
UNIVERSITY OF RUHUNA
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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Layout of the presentation
1. Why we are interested in food & nutrition in sport ?
2. What happen to the food inside the body ?
3. How energy is produced in the body ?
4. How nutrition is important in muscle contraction ?
5. What basic knowledge you should have on food and
nutrition ?
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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Genetic
NutritionTraining
GOOD PERFORMANCES
Health
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A. Provide energy
B. Minimize fatigue
C. Preserve and build muscle (lean mass)
D. Maintain healthy bones
E. Maximize oxygen transport and use
F. Repair existing cells and create new tissue,
minimize damage
G. Maintain optimal fluid and electrolyte balance
Why we are interested
in food & nutrition in sport ?
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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Improve the
Endurance (දරා ගැනීමේ හැකියාව) and
Performances (ක්රීඩා කුසලතාවය)
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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2. What happen to the food
inside the body ?
Food (Carbohydrate, protein, fat)
Digestion
Absorption(Monosaccharides, amino acids, fatty acids)
Blood
Used by the
cells to
produce
energy
Excess stored as glycogen and
fat in liver,
skeletal muscles,
adipose tissue
New tissue lay down
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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How energy (ශක්තිය) is produced
in the cells ?
glucose
CO2 +H2O
32 ATP
High energy
Lactic acid
2 ATP
Low energy
Anaerobic respiration(නිර්වායු ශ්ාසනය)
-/Low O2
Aerobic respiration (ස්ායු ශා්සනය)
+/adequate O2
Glycolysis
in
cytoplasm
Glycolysis + TCA cycle +Oxidative phosphorylation
Both in cytoplasm & Mitochondria
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Resting muscle
Main energy source
– fatty acids
Aerobic respiration (+O2)
ATP
Non-contractile functions +
Creatine phosphate
Exercising muscle
Main energy source glucose (blood glucose+
glycogen stores)
ATP from aerobic and anaerobic respiration +
Release of energy from already produced ATP
and CP
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Resting muscle
Main energy source
– fatty acids
Aerobic respiration (+O2)
ATP
Non-contractile functions +
Creatine phosphate
Exercising muscle
Main energy source glucose (blood glucose+
glycogen stores)
ATP from aerobic and anaerobic respiration +
Release of energy from already produced ATP
and CP
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Fist 10 seconds
ATP and phosphocreatine
(high energy compounds)
Until 2 mint of intense of physical activity/exercise
Aerobic & Anaerobic glycolysis
(blood glucose & muscle glycogen)
Exercise lasting more than 2 mint
Oxidative pathways
(substrates – liver & muscle glycogen, intramuscular fat &
adipose tissue fat, amino acids from blood, liver & gut)
ENERGY PRODUCTION IN THE MUSCLE1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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BALANCED DIET
Balance diet
Supplies all nutrients in adequate
proportions to match the age and
gender
What basic knowledge you should
have on food and nutrition ?
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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Nutrients
Macronutrients
Carbohydrate
Protein
Fat
Micronutrients
VitaminsA, B, C, D, E, K
Minerals I, Fe, Ca, Cu, Zn
Nutrients in the diet
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Nutrient 1 gram Energy
(kcal)
Carbohydrate 4
Protein 4
Fat 9
Highest energy from the fat,
but takes time
Quick
energy
More
energy
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Basal metabolism (මුලික පරිාෘත්තීය ක්රියය )
exercise expenditure - High
spontaneous physical activity
Thermogenesis (Body temperature -ශරීර උෂ්ණත්ාය )
Thermic effect of food (ආහයර ජීර්වණයට)
Sportsman needs more energy
Daily Energy requirement of normal healthy adult
2000 – 2500 kcal
You need energy for
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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CORRECT PROPORTIONS –
WHO POPULATION NUTRIENT INTAKE GOALS
Nutrient/FactorRecommended % of
total energy
Total carbohydrate 55–75%
Total fat 15–30%
Protein 10–15%
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ආහාරවල ඇති ම ෝෂ්ය දාර්ථවලින්
අමේ ශරීරයට ඉටුවන මසේවය
කාම ෝහයිඩ්මර්ට්
• ශක්තිය ල ාමදයි.
• ශරීර ටක සෑදීම
මරෝටීන්
• ශරීරය වර්ධනය කරයි.
• ශරීරමේ මගවී ගිය මකොටස් අලුත්වැඩියා කරයි.
• තුවාල සුව වීමට උ කාර මේ.1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020
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මතල් සහ මේද
• ශක්තිය ල ාමදයි.
• ශරීර ටක සෑදීම
විටිනන සහ නිජ ලව
• මලඩ මරෝග වලින් ශරීරය ආරක්ෂ්ා කරයි.
• අස්ථි වර්ධනයට
• හිමමොග්මලොබින් ිජ දවීමට
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Safe level of dietary protein intake
For healthy adult - 1g/kg/d
For a person with 60 kg body weight
60 g per day protein for body needs
For an athlete – 1.2 g/kg/d
Protein intake
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BASIC FOOD GROUPS
පිෂ්ටමය ආහයර
(ධයනය, අල, පයන්)
මයළු, මයශ බ ෝග ,
මස්, බිත්තර
පලතුරු
එළාළු
කිරි සහ කිරි
ආහයර
ඇට ාර්වග (nuts)
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Higher the DIETARY DIVERSITY
-better the nutrient supply
-lower the risk of nutritional deficiencies
දින තා ආහාර මේලට මමම සෑම කාණ්ඩමයන් ම
ආහාර එකතු කර ගන්න !
DIETARY DIVERSITY(විවිධත්වය)
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All the minerals and vitamins are important for
good health and for better performances
Vitamin D – bone health
Calcium and phosphorus – bone health
Iron – Heamoglobin synthesis and oxygen
delivery
MICRONUTRIENTS- Vitamin & minerals
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අහාරවල රතිඔක්සිකාරක(Antioxidants in food)
• විටමින් A, විටමින් C සහ E හුල ආහයර
(එළාළු, පලතුරු)
• බසලිනියම් (ඇට ාර්වග, මස්, මයළු, හතු,කුළු
ඩු, බ බහත් පළළටි බක ටස)්
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Antioxidants minimize tissue injury
and enhance healing
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• අ ද්රවය ඉවත් කර ශරීරය පිරිසිදු කරයි.
• ශරීරමේ ම ොමහෝ ක්රියාවලට උදේ මේ.
• වැඩිහිටිමයකු දින තා ලය වීදුරු 6-8 (2-3 L) ක් වත් ානය කළ යුතුයි.
• දරුමවකු ලය වීදුරු 4-5 (1-1.5 L)
ලය
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Calculation of general requirement of
water in liters
= Body weight in kg / 30
MORE FOR ATHLETES
WATER REQUIREMENT
1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020