Lesson 1: Introduction to Sports Nutrition

What is sports nutrition?

The World health organisation defines nutrition as the intake of food, considered in
relation to the bodys dietary needs.
Sports Nutrition is the specialized branch of nutrition that studies food with
relevance to athletic performance.
Sports nutrition has short-term as well as long-term effects on the body composition,
metabolism and ultimately the performance abilities of athletes

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 2010: IOC Consensus Statement

Diet significantly influences athletic performance. A diet that provides adequate energy
from a wide range of commonly available foods can meet the carbohydrate, fat, and,
micronutrient requirements of training and competition.

Carbohydrates

Carbohydrates are found in a wide array of both healthy and unhealthy foods
bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and
cherry pie.
They also come in a variety of forms. The most common and abundant forms are
sugars, fibres, and starches.
Carbohydrates provide the body with glucose, which is converted to energy used to
support bodily functions and physical activity.
Carbohydrates only provide 4 calories per gram.
The healthiest sources of carbohydratesunprocessed or minimally processed
whole grains, vegetables, fruits and beanspromote good health by delivering
vitamins, minerals, fibre, and a host of important phytonutrients.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other
highly processed or refined foods. These items contain easily digested
carbohydrates that may contribute to weight gain, interfere with weight loss, and
promote diabetes and heart disease.

Fat

Oxidised in the body to provide energy for your cells

Energy dense 9 calories per gram.
Provide essential fatty acids
Carry fat soluble vitamins A, D, E and K around the body as well as antioxidants
Fat stores provide insulation to the body by preventing heat loss Also provide a
reserve of energy for the body which is stored as adipose tissue.
Part of the structure for brain tissue and layer around nerves
Form phospholipids which are a component of cell membranes
Athletes should aim for the majority of their fat intake to come from unsaturated
Omega 3 fatty acids may be of particular interest to athletes due to increased
recovery and oxygen deliver
Athletes should aim for 20-35% of their total calorie intake to come from fat sources

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Protein

Enzymatic function- all enzymes are proteins

Transport function- Act as carriers for other nutrients
Hormonal function- e.g. insulin
Immune function- antibodies fight illness
Buffering function- maintain pH balance of the blood
Muscle growth & repair
Protein is the most satisfying nutrient
Provides a small fuel source for exercise
Notes

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Introduction to energy metabolism

ATP - Adenosine Triphosphate, is the energy used by the body in its daily
operations. ATP is a small molecule consists of an adenosine molecule and
three phosphate groups attached.
Energy is released when one of these phosphate groups splits off, this
reduces the ATP from 3 phosphates to 2, forming ADP Adenosine
Diphosphate
ATP is constantly being used up by the body in its biological processes, the
energy supply needs to be improved by new sources of fuel as the demand of
exercise increases energy needs.

ATP/ADP Cyle

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Anaerobic System
Glycolysis is the breakdown of glucose and consists of a series of chemical reactions
that are controlled by enzymes.
Activates in high intensity activity#
This system uses carbohydrate as fuel (in the form of glucose or glycogen) and
exercise beyond the 90 second point will then rely on the aerobic energy system, as
the anaerobic glycolytic system starts to fatigue.

Aerobic System

Uses carbohydrates & fats for fuel

Carried out in presence of oxygen
Produces energy in great amounts

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Notes

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