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SPORTS NUTRITIONSPORTS NUTRITION

Sports Nutrition CentreSports Nutrition Centre

National Sports Institute of MalaysiaNational Sports Institute of Malaysia

NOOR FAEZAH BT ABDUL JALIL


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OVERVIEWOVERVIEW

The importance of nutrition in sportsThe importance of nutrition in sports

Eating before, during and afterEating before, during and aftertraining and competitiontraining and competition

Energy BalanceEnergy Balance

Examples of athlete's menuExamples of athlete's menu Monitoring hydration status of athletesMonitoring hydration status of athletes


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The Importance of Nutrition In SportsThe Importance of Nutrition In Sports

Health purposeNutrient requirement

~ daily

~ training/competition (pre, during & post)

~ specific nutrient requirement (injury, growth)

Avoid dietary cause discomfort

Prevent injury

Body composition


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Energy and nutrient requirement:Energy and nutrient requirement:

Body weightBody weightHeightHeightAgeAge

GenderGenderMetabolic rateMetabolic rateType of trainingType of training

Training intensityTraining intensityFrequency of trainingFrequency of trainingDuration of trainingDuration of training


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Athletes nutritional goals :Athletes nutritional goals :

~ To prepare body glycogen storesbeforehand

~ To provide fuel during prolongedTo provide fuel during prolongedexercise boutsexercise bouts

~ And to restore glycogen stores duringAnd to restore glycogen stores duringpost exercise recoverypost exercise recovery


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3 Keys to Good Nutrition3 Keys to Good Nutrition

Variety

Moderation

Balance


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Major Nutrient Provided byMajor Nutrient Provided by

Food GroupFood Group

Carbohydrate

Vitamin &

Minerals

(+fiber)

Protein(+fat)

Fat


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Eating Before, During & AfterEating Before, During & After

Training/ CompetitionTraining/ Competition


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Pre Training/CompetitionPre Training/Competition

ObjectiveObjective::

ToTo maintainmaintain bloodblood sugarsugar levellevel forfor highhigh energyenergy supplysupply

ToTo provideprovide nutrientsnutrients thatthat areare easilyeasily digesteddigested inin orderorder totopreventprevent stomachstomach aches/discomfortaches/discomfort

ToTo provideprovide adequateadequate fluidfluid balancebalance forfor hydrationhydration


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RecommendationRecommendation

3-5 hours before 1-2 hours before

Complete meal Partial meal/snack

HighCHO, moderate

protein, low fat

HighCHO, moderate

protein, low fiber& fat

Set rice, pasta.

Mee/meehoon, soup,

yogurt, bread+ egg

Cereal product,

bread/sandwich, muffin,

fruits, fruits juice, sports

drink


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33--5 hours BEFORE Training:5 hours BEFORE Training:

-- Rice, mi, bihunRice, mi, bihun

-- Whole meal bread with jemWhole meal bread with jem-- Normal portion of chicken, meatNormal portion of chicken, meat

-- Fruits and vegetablesFruits and vegetables

11--2 hours BEFORE Training:2 hours BEFORE Training:

-- Bun/bread with jamBun/bread with jam

-- SandwichesSandwiches


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During Training/CompetitionDuring Training/Competition

Objective:Objective:

Tomaintain bloodsugar levelTomaintain bloodsugar level

Tomaintain energysupplyTomaintain energysupply

Tomaintain hydration statusTomaintain hydration status


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< 60 minutes 60-90 minutes > 90 minutes

Plain water Plain water + sports

drink

Plain water + sports drink

+ Snack high CHO

Amount: 1 liter per hour

Drink 250-300ml every 15-20 minutes

Temp 10-15C Depend on individual tolerance

Intensity & type of sports

Sport Nutrition Centre, ISN

Recommendation


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Carbohydrate & Fluid Intake During TrainingCarbohydrate & Fluid Intake During Training

RecommendationRecommendation:: 3030--6060 gg CHOCHO perper hourhour

BeneficialBeneficial forfor trainingtraining >> 6060 minutesminutes

ExampleExample:: 750750mlml sportssports drinkdrink (( CHO~CHO~ 5050g)g)

33 mediummedium bananabanana (CHO~(CHO~ 4040 -- 5050g)g)

22 slicesslices ofof breadbread ((CHO~CHO~ 3030g)g)


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SNACKS DURINGTRAINING

Bread with jam

Banana Sports drink

Cordial

drink

Watermelon

Raisins

Recommended for those whoexercise >1 hour

(every 30 minutes)


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After Training/CompetitionAfter Training/Competition

Objective:Objective:

Toreplenish the glycogen storagesToreplenish the glycogen storages

Toreplace fluid lossesToreplace fluid losses

Tosupport regenerationTosupport regeneration fasterrecoveryfasterrecovery


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Within 30minutes after exercise Within 2 hours after exercise

Snack high in CHO + plain

water/sports drink

Food high in CHO + moderate protein +

plain water

Fruits, yogurt, jelly, sports drink, sports

bar, muffin, bread, cake, sandwich

Rice, pasta, spaghetti, mee & cereal

product, bread, fish/chicken/beef, green

leafy vegetables, fruits, yogurt, fruits juice

Sport Nutrition Centre,ISN

Recommendation


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SNACKS AFTERTRAINING

Easily absorbed

CHOJuices

Fruits

Chocolate milk PuddingYoghurt

Sandwich

Smoothies

Fruit Salad


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Take

Moderate amount

High CHOEasy to digest

Low fat

Low protein

Familiar foodEnough of water

Avoid

High fatFried items

Spicy

New food

Large amount of food

Caffeinated drink

Pre-competition & during

competition


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Foods Need To AvoidFoods Need To Avoid

High FatHigh Fat Spicy


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Energy BalanceEnergy Balance


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Case StudyCase Study

Football player daily Motion analysis

Duration

(Min) Hrs kcalSitting 290 4.83 338

Sleeping 755 12.58 792

Standing moderate

effort 15 0.25 53

Self care, shower etc 40 0.67 93

Eating 100 1.67 175Sport activity 240 4 700

Total 1440 24 2151


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Example of Athletes Diet

Male athlete 70 kgMale athlete 70 kg

Sample menu 2500 kcalSample menu 2500 kcal 406 g Carbohydrate(70%)406 g Carbohydrate(70%)

83 gProtein (14%)83 gProtein (14%)

36.2g Fat (16%)36.2g Fat (16%)


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Pre-Training Snack (6.30am)

1 cup Milo drink

5-6 small cuts of honeydew

Energy: 207kcal

Protein: 4.3g

CHO : 38.8g

Fat: 3.8g


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Training (7.00-9.00am)

500ml sports drink 1500ml plain water

Energy: 140kcal

Protein: 0g

CHO: 34g

Fat: 0g


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Post-

training Diet/ Breakfast (9

.30

am)

2 slices of whole meal bread 1 scrambled egg1 tub of low fat yogurt 1 glass of fruit juice

Energy: 430kcal

Protein: 21.2g

CHO: 54.6g

Fat: 14.1g


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Lunch (12.30pm)

2 scoops of spaghetti (100g) 1 scoops of tomato gravy + 1 meatballs

1 scoop of green vegetables (broccoli) 1 scoop of baked potatoes1 bowl of low fat cream soup 1 cup of fruit juice

Energy:561kcal

Protein: 14.3g

CHO: 59.7g

Fat: 5.5g


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Pre-

training diet/Tea-

break (3

.30

pm)

2 whole meal breads1 cup of milo

Energy: 290kcal

Protein: 9.3g

CHO: 53.8g

Fat: 4.2g


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Training (4.30-6.30pm)

500ml sports drink

1500ml plain water

Energy: 140kcal

Protein: 0g

CHO: 34g

Fat: 0g


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Post-

training diet/ Dinner (7.15

pm)

2 scoops of rice (100g) 1 scoop of bean (40g) 1 piece of fish (40g) 2 scoops of green vegetables(broccoli) 5-6 small cuts of fruit 1 bowl of clear soup

Energy: 522kcal

Protein: 28g

CHO: 86.4g

Fat: 7.1g


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Snack (9.00pm)

2 bananas (180g) 250 ml sweetened

soy bean milk

Energy: 221kcal

Protein: 6g

CHO: 45 g

Fat: 1.5g


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WATER &WATER &

HYDRATIONHYDRATION

The Essential forThe Essential forPeak PerformancePeak Performance


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How Do We Know

If Athletes

Dehydrated?--Hydration Monitoring ToolHydration Monitoring Tool--


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1. Urine Amount & Color1. Urine Amount & Color

Urination should occur throughout the dayUrination should occur throughout the day

44--5 times a day5 times a day

Large quantitiesLarge quantities Clear and paleClear and pale


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Urine ColourUrine Colour

11 -- 3 = Optimally3 = OptimallyHydratedHydrated

44 -- 6 = Slightly6 = Slightlydehydrated. Shoulddehydrated. Shoulddrink moredrink more

77 -- 8 = Dehydrated.8 = Dehydrated.Must drink moreMust drink more

Chart adapted from Armstrong 2000.


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Who is dehydrated?Who is dehydrated?

A B C


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2. Urine Specific Gravity (USG)2. Urine Specific Gravity (USG)

UsingUsingRefractometerRefractometer


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Hydration status USG

Well hydrated < 1.010

Minimal dehydration 1.010 1.020

Significant dehydration 1.021 1.030

Serious dehydration > 1.030


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3. Weight3. Weight--in weightin weight--outout

DrinkDrink 1500 ml1500 ml for every gram of body weight loss.for every gram of body weight loss.(x factor 1.5)(x factor 1.5)

Example (Athlete B)Example (Athlete B)

Weight before training: 55.0kgWeight before training: 55.0kgWeight after training: 54.2kgWeight after training: 54.2kg

Weight loss: 0.8kgWeight loss: 0.8kg

HeHe will need to replace withwill need to replace with

= 800g x 1.5= 800g x 1.5= 1200ml water= 1200ml water

BODY WEIGHT HAS TO COME BACK IN 24 HOURS


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Sweat Rate AssessmentSweat Rate Assessment

Example (Athlete Z)Example (Athlete Z)

i)i) Temperature:Temperature: 29.4C29.4C

ii)ii) Humidity:Humidity: 59.8%59.8%

Weight before training: 70.8kg (A)Weight before training: 70.8kg (A)

Weight after training: 69.4kg (B)Weight after training: 69.4kg (B)

Drink volume: 1.5L (C)Drink volume: 1.5L (C)

Urine volume: 0.5L (D)Urine volume: 0.5L (D)

Duration training: 130 minutes / 2.2 hrDuration training: 130 minutes / 2.2 hr


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Sweat Rate Assessment (cont..)Sweat Rate Assessment (cont..)

Weight loss: 1.4kg (E)Weight loss: 1.4kg (E)

Sweat loss = E + CSweat loss = E + C DD

= 1.4 + 1.5= 1.4 + 1.5 0.50.5= 2.4L= 2.4L

Sweat rate = 2.0L/ 2.2hrSweat rate = 2.0L/ 2.2hr

== 1.1L/hr1.1L/hr

DRINK ACCORDING TO SWEAT RATE!


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Sweat Rate AssessmentSweat Rate Assessment

Example (Athlete Z)Example (Athlete Z)

i. Temperature: 24.9C

ii. Humidity: 76.4%

Weight before training: 70.5kg (A)Weight before training: 70.5kg (A)

Weight after training: 70.3kg (B)Weight after training: 70.3kg (B)

Drink volume: 1.8L (C)Drink volume: 1.8L (C)

Urine volume: 0.6L (D)Urine volume: 0.6L (D)

Duration training: 130 minutes / 2.2 hrDuration training: 130 minutes / 2.2 hr


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Sweat Rate Assessment (cont..)Sweat Rate Assessment (cont..)

Weight loss: 0.1kg (E)Weight loss: 0.1kg (E)

Sweat loss = E + CSweat loss = E + C DD

= 0.2 + 1.8= 0.2 + 1.8 0.60.6= 1.4L= 1.4L

Sweat rate = 1.4L/ 2.2hrSweat rate = 1.4L/ 2.2hr

== 0.6L/hr0.6L/hr

DRINK ACCORDING TO SWEAT RATE


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How to stayHow to stay

WellWell--hydrated?hydrated?


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Breakfast

250 ml

During Training

1000 1500 ml

After Training 500 ml

Lunch

250 ml

Before Training

500 ml

Dinner 250 ml

Before Sleep

200 ml

After Waking Up

200 ml

Fluid IntakeFluid Intake TableTableAfter Waking Up 200 mlBreakfast 250 mlDuring Training 1000 1500 mlAfter Training 500 ml

Lunch 250 mlBefore Training 500 mlDuring Training 1000 - 1500 mlAfter Training 500 mlDinner 250 ml

Before Sleep

200 mlTotal 4650ml 5650ml

During Training

1000 1500 ml

After Training

500 ml


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My Drinking PlanMy Drinking PlanTo make sure you are well hydrated, follow these fluid intake recommendation :To make sure you are well hydrated, follow these fluid intake recommendation :

- At least2 hrs. before

- 15 mins.before

- Every15 mins.

3 cups = 750 mlfor every 0.5 kg

body weight lost

Pre Exercise During Training/ Competition Post Exercise

- Within24 hrs.

2 cups

= 500 ml

1 cup

= 250 ml to 1 cup

= 125 ml to250 ml

* Initial body weight must be obtained 2 hours after training.


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What is the best fluid?What is the best fluid?

WaterWater-- Good thirst quencherGood thirst quencher

-- Easily availableEasily available

-- Suitable for activity lastingSuitable for activity lasting

< 45 minutes.< 45 minutes.

* Avoid caffeinated drinks (eg* Avoid caffeinated drinks (egcoffee, tea & soft drinks)coffee, tea & soft drinks)


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Suitable for activitySuitable for activitylasting >1 hourlasting >1 hour

Provide 6Provide 6--8%8%carbohydratecarbohydrate (glucose,(glucose,

sucrose, fructose &sucrose, fructose &maltodextrin),maltodextrin),electrolyteelectrolyte, and good, and goodtastetaste

Give energy and rapidGive energy and rapidfluid absorptionfluid absorption

Sports DrinksSports Drinks

*Sodium (salt) helps keep water in the body and make the drink taste better.


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ConclusionConclusion

Importance of nutrition in footballImportance of nutrition in football

EatingEating plan before, during & afterplan before, during & after

trainingtraining

Energy balanceEnergy balance

Example menuExample menu

Hydration monitoring toolsHydration monitoring tools


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[email protected]


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PRACTICAL SESSIONPRACTICAL SESSION

WeightWeight--in Weightin Weight--outout

Urine Specific GravityUrine Specific Gravity

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