Sports Nutrition
Dr. N. Ramasubramanian
Director
VR Food Tech Private Limited
Money
Fame
Ticket to National
Teams
Professionalism
Intense Training
Newer Techniques and aids
Specialized Nutrition
Sports and Sports Nutrition
SPORTS are competitions of physical strength, skill, or endurance
against
Opponents – Cricket, Football, Hockey, Tennis, Chess
Objective standard such as time, height, or distance – Running, Jumping,
Golf
Sports nutrition is the study and practice of nutrition and diet with
regard to improving anyone's athletic performance.
Major roadblock to performance is
Fatigue
Dehydration
Injury
Other factors like Confidence, Attitude, etc – Sports Psychology
Energy System in Action
Fatigue is due to failure in energy system
ATP is the energy currency of life.
Energy from the food we eat – Carbohydrates, Fat and Protein
is stored in the form of ATP – Adenosine Triphosphate
Energy System in Action
Three separate energy production systems
Anaerobic. Very
ATP-Phosphocreatine
Phosphocreatine system Quick. Very Short
Weightlifting, Short sprints Duration. Rapid
Creatine supplementation to maximize Fatigue
muscle creatine
Anaerobic glycolytic system Anaerobic
System.
Quick Energy
Rapid fatigue due
to accumulation
of acid
Energy System in Action
Aerobic System Requires Oxygen
Complex Process
Slow
Longer lasting with less
fatigue
Depending on the type of sport and physical activity, ATP
pathway varies
Energy System in Different sports
Following is a list of sports and approximate percentages of
how much each of the energy systems contributes:
Sport ATP-PC Anaerobic
Aerobic
Glycolytic
Field events (shotput, discuss) 90 10 0
Gymnastics 80 15 5
Hockey 50 20 30
Running (distance) 10 20 70
Soccer 50 20 30
Swimming (50m freestyle) 40 55 5
Tennis 70 20 10
Sportsperson's Diet
An athlete’s diet should be similar to that
recommended for the general public, with energy
intake divided into:
more than 55 per cent from carbohydrates
about 12 to 15 per cent from protein
less than 30 per cent from fat.
Athleteswho exercise strenuously – need to increase
the amount of energy from carbohydrates to between
65 and 70 per cent.
Carbohydrates
All Carbohydrates to Glucose to Glycogen as energy storage
Low carbohydrate intake will lead to use of protein for energy
Endurance exercise (1–3 hrs/day):
/day): 6–10 g/kg/day
Extreme endurance exercise (more than 4 hrs/day): 8–12
g/kg/day
Low GI food before training with low protein and fat – Cereal
bars, low fat milk, pasta, Idli
Moderate GI food during performance - sports gels, Sports bar,
White bread sandwiches
High GI food during and post training to shore up the glycogen
storage with high intake of fluid – Sports drink, Glucose
Protein and Sporting Performance
Plays a key role in post-exercise
exercise recovery and repair.
Non-endurance events – consume between 1.0–1.2
1.0 g/kg of body
weight per day. – Cricket
Endurance events and strength events – consume between 1.2–
1.7 g/kg of protein of body weight per day. – Swimming,
Wrestling, Weightlifting
Protein Supplement – Whey Protein is very commonly used.
Branched chain amino acids Leucine, Isoleucine and Valine
support endurance training
Water and Sporting Performance
A loss of sweat equal to 2% of body weight - decrease of
physical and mental performance.
Dehydration may cause
a reduction in blood volume,
decreased sweat rate, decreased heat dissipation,
increased core temperature
increased rate of glycogen use leading to
accumulation of acid and fatigue
Stay hydrated with water or Isotonic drinks
Sports Supplements
Vitamins and Minerals – As a part of isotonic drink
B complex vitamins – Carbohydrate metabolism
Minerals – To compensate loss due to sweating
Protein and Amino Acids
Whey Protein contains Branched chain amino acid
BCAA – Leucine, Isoleucine and Valine – Directly used by
muscle during exercise
Casein – Slow digestion – post work out. Night protein
Glutamine – Work out and injury recovery
Sports Supplements
Creatine
Involved in Phoshocreatin Energy system
Present in skeletal muscle and is also indigenously produced
Converts ADP to ATP in muscles thereby producing energy –
anaerobically
Caffeinebased energy drinks with Inositol, Gluco delta
lactone, Taurine
D Ribose – Supports ATP synthesis – High Intensity work out
Hydroxy methyl butyrate – Decreases muscle breakdown
Sports Supplements
Ginkgo biloba leaf extract – claim to improve aerobic
endurance by enhancing muscle tissue oxidation.
Ginseng - Cardiovascular or aerobic endurance
performance
Guarana – Source of Caffeine
Green Tea extracts – Antioxidant and enhances
endurance performance
Ginger – Fatigue resistance and anti inflammatory
Fenugreek – Endurance enhancement
Anti Doping Regulations
World Anti Doping Agency - WADA
The Indian Arm – National Anti Doping Agency
A long list of banned performance enhancing substances like
steroids, growth hormones,
Diuretic agents,
Stimulants like Cocaine, Amphetamine, Ephedrine ,
Narcotics like Morphine
In all major sport events, all medal winners are tested for banned
substances
In addition, random testing is done on athletes during the game
and off the game
If found guilty, the medals are withdrawn and athletes are banned
for a certain period of time or for life
Sportsman’s Spirit
In a fair manner
NO to banned substances
Thank You
