NUTRI Semi final (group 6) energy needs, and may increase the risk of Infections

and illness.
NUTRITION FOR SPORTS AND EXERCISE

Sports Nutrition – is the study and application of how to use

nutrition to support all areas of athletic performance. This
includes providing education on the proper foods, nutrients,
hydration protocols, and supplements to help you succed in
your sport.

An athlete’s diet should be similar to that recommended for

the general public, with energy intake divided into:
45 to 65% from carbohydrates
15 to 25% from protein
20 to 35% from fat
NOTE: All carb, protein, and fat are macronutrients FATS
• Monounsaturated fats and polyunsaturated fats are
CARBOHYDRATES both considered "healthy" fats for athletes to
If carbohydrates in the diet is restricted, a person’s ability to incorporate into their diets. Monounsaturated fats
exercise may be compromised because there is not enough are found in foods such as olive oil avocados and
glycogen kept in storage to fuel the body. guts, whilst polyunsatirated fats are found in foods
such as isi (think omega-3), flaxseed oll and walnuts.
PRE-EVENT MEAL – is an important part of the athlete’s pre- • Fat Is the body's energy provider and enerey
exercise preparation. A high carbohydrate meal 3 to 4 hours reserve, which helps the body maintain a constant
before exercise is thought to have positive effect on temperature.
performance. A small snack 1 to 2 hours before exercise may • Fat helps the body absorb vitamin A, vitamin D, and
also benefit performance. It is important to ensure good vitamin E. These vitamins are fat-soluble, which
hydration prior to an event. Consuming approximately 500 ml means they can only be abosrbed with the help of
of fluid in the 2 to 4 hours prior to an event may be a good fats.
general strategy to take.

WATER
• It's recommended that you drink 17-20 ounces (500-
600 ml) before working out, 8 ounces (240 ml) every
PROTEIN
10 minutes during your workout, and another 16
The amount of protein recommended for sporting people is
ounces (480 ml) after you're done. This way, your
only slightly higher than that recommended for the general
body is getting adequate hydration while mobile.
public.
• You need to drink fluid during exercise to replace the
• High-quality dietary proteins including lean meets,
fluids you lose when you sweat. That way, you’ll
milk, and eggs, can aid In the maintenance, repair,
reduce the risk of heat stress, maintain normal body
and synthesis of proteins in muscle. For athletes
function, and maintain performance levels. The
Interested in Increasing lean mass or muscle protein
general rule is: if you're sweating, you need to be
synthesis, consumption of a high-quality protein
drinking fluids.
source such as whey protein or milk containing
around 20 to 25 g protein in close proximity to
MICRONUTRIENTS
exercise (for example, within the period immedistely
Micronutients are necessary for optimal metabolic body’s
to 2 hours after exercise) may be beneficial.
functions such as energy production, muscle growth, and
• If dietary protein intake is insufficient, this can result
recovery, which are all important for sport performance.
in a loss of protein (muscle) tissue, because the body
will start to break down muscle tissue to meet its
 Why is Nutrition Important In Bone Health?
• Helps maintain weight and soft tissue which protects
and cushions your bones, especially in the event of a
fall.
• Small changes in diet, exercise and medication can
help prevent a broken bone.
BONES
Bones are living organs that contain:
• Bone tissue
• Cartilage
• Connective tissues
Cortical bone (compact bone)
• 80% of the skeleton
• Outer surface of bone
Trabecular bone (spongy bone)
• 20% of the skeleton
• Inside of bones

Functions of bones
• Nerves and blood run within channels in bone to
support its activities.
• Bone provides strength and flexibility
• Bones provide physical support for organs and body
segments.
• Bone tissue acts as a storage reservoir for many
minerals, including calcium, phosphorus, and
fluoride.
• Most blood cells are produced in the red bone
marrow.
Bone Development
Bone growth: increase in bone size
Foods to avoid • Complete by age 18 in girls; age 21 in boys
FRIED FOODS & FAST FOOD: CHICKEN NUGGETS, CHICKEN Bone modeling: Determines bone shape
WINGS, MOZZARELLA STICKS, FRIES, ONION RINGS, HASH • Complete by early adulthood
BROWNS, ETC • Exercise and overweight increase thickness
SPICY FOODS: HOT SAUCE, BUFFALO SAUCE, MEXICAN Bone remodeling:
SPICED FOODS, CHILI POWDER/PEPPER, PAPRIKA • Maintains integrity of bone
HIGH FIBER FOODS: HIGH FIBER CEREALS (KASHI), RAW • Replaces old bone with new bone to maintain
VEGETABLES, SALAD GREENS, QUEST PROTEIN BARS, mineral balance.
BEANS/LENTILS
GAS FORMING FOODS: BROCCOLI, BRUSSELS SPROUTS, Nutrients for Bone Health
GARLIC, ONION, GINGER, BEANS/LENTILS, CABBAGE, SODA, Calcium is the most recognized nutrient associated with bone
AND CARBONATED DRINKS health.
HIGHLY PROCESSED SNACK FOODS: POTATO CHIPS, Also essential for bone health:
CHEETOS, COOKIES, CAKES, DONUTS, ICE CREAM, ETC. • Vitamins D and K
• Phosphorus
• Magnesium
• Fluoride
• Protein
CALCIUM • Vegetarians not consuming milk products receive
Function in Bones: Provides structure for bones. It builds and vitamin D from the sun, fortified soy or cereal
makes the bones strong. products, or supplements
Calcium Intake
Adequate Intake (Al) varies with age and gender: 1,000 mg to Vitamin K
1,300 mg/day • Fat-soluble vitamin
• Upper limit (UL): 2,500 mg Function in Bone:
Bioavailability: Body's ability to absorb and utilize calcium Vitamin K functions as coenzyme:
depends on: • Blood coagulation
• Individual's age and calcium need • Bone metabolism
• Dietary calcium and vitamin D Recommended intake
• Binding factors (phytates, oxalates) in foods. • Al values are 120 ug/day for men and 90 ug/day for
Sources of Calcium women
Excellent sources include milk products Sources of vitamin K
• Skim milk, low-fat cheese, nonfat yogurt • Green leafy vegetables (kale, spinach, collard greens,
• Other good sources include lettuce)
• Green leafy vegetables (broccoli and cabbage)
• Fortified foods (orange juice, soy milk) Phosphorus
• Fish with edible bones (sardines, salmon) Functions in Bone:
Excess dietary calcium is excreted in feces • Works with calcium to form the bone matrix.
• Mineral imbalances from supplements The recommended dietary allowance (RDA) for phosphorus is
• Hypercalcemia (high blood calcium) the following: adults (ages 19 years and older): 700 mg.
Calcium Deficiency children (ages 9 to 18 years): 1,250 mg. children (ages 4 to 8
• Osteoporosis from long-term calcium deficiency years): 500 mg.
• Hypocalcemia (low blood calcium) Sources of Phosphorus
• High in protein-containing foods such as milk, meats,
VITAMIN D eggs, legumes
• Fat-soluble vitamin
• Can be synthesized by the body from exposure to UV MAGNESIUM
rays from the sun Function in Bone: Aids in converting vitamin D to its active
Functions in Bone: form and helps maintain bone density.
• Regulates blood calcium levels (regulates calcium Recommended intake:
and phosphorus absorption from the small intestine) • RDA varies based on age and gender
• Stimulates osteoclasts when calcium is needed • UL (pharmacological): 350 mg/day
elsewhere in the body Sources of magnesium
• Required for bone calcification • Green leafy vegetables, whole grains, seeds, nuts,
• May decrease cancer growth seafood, beans, some dairy products
Vitamin D Adequacy • Dietary protein enhances absorption and retention
• Inadequate sun in the winter
• Darker skin (more melanin pigment) reduces the FLOURIDE
penetration of sunlight Trace mineral, stored in teeth and bones.
Functions in Bone:
• People >65 years have decreased capacity to
synthesize vitamin D from the sun • Develop and maintain bones
• Obesity causes lower circulating vitamin D levels • Stimulates bone growth
Vitamin D Intake Recommendations: Recommended intake
• RDA: 600 IU for men/women ages 19 to 70; 800 IU • Al varies by gender and increases with age, ranging
for adults over age 70 from 1 to 4 mg/day
Sources of fluoride
• UL: 4,000 IU for everyone over 9 years of age
Sources of Vitamin D • Foods that Contain Fluoride ·
1. Grapes, Raisins, and Wine ·
• Ergocalciferol (D2): plants, supplements
2. Fruit ·
• Cholecalciferol (D3): animal foods, sun
3. Vegetables ·
• Most foods naturally contain little vitamin D
4. Seafood ·
• Mostly obtained from fortified foods (e.g., milk) High
5. Tea and Coffee
amounts: cod liver oil, fatty fish (salmon, mackerel,
and sardines)
Protein Nutrients for healthy gums
Function in Bone: Provides the framework for bone tissue and
supports bone repair.
How much protein do you need? Anywhere from 10% to 35%
of your calories should come from protein. So if your needs
are 2,000 calories, that's 200–700 calories from protein, or
50–175 grams.
Sources of protein include:
• Animal: Meat, fish, eggs, dairy.
• Plant: Legumes, nuts, seeds.
• Processed: Protein powders and bars.
Food to avoid
Most Common Bone Problem: Osteoporosis
Most prevalent disorder affecting bone health
Characterized by:
• Low bone mass
• Deterioration of bone tissue
• Fragile bones leading to bone-fracture risk
• Bone compaction: decreased height
• Shortening and hunching of the spine: kyphosis
(dowager's hump)
Risk factors include: HYDRATION AND ORAL HEALTH
• Age WATER
• Gender
• Tobacco, alcohol, and caffeine
• Poor nutrition
• Physical inactivity

Treatment for Osteoporosis FLUORIDATED WATER

There is no cure for osteoporosis

Factors that slow the progression of

osteoporosis:
• Adequate calcium and vitamin D intake
• Regular (weight-bearing) exercise
• Resistance training
• Certain medications (may have side effects)

NUTRITION FOR ORAL AND DENTAL HEALTH

Nutrients for strong teeth