Specialised Diet Semester:

Week 1
Specialised Diets in Sport

Course Educator:
Amanda Broderick Course Educator
BSc (Hons.)

amanda.broderick@shawacademy.com
 Special populations
refers to sub-groups of
athletes who have
specialised nutritional
requirements
The Diabetic Athlete
✓ Metabolic disorder

✓ Affects CHO availability and

utilisation

✓ Insulin is a hormone

✓Produced in pancreas

✓Insulin is the key that unlocks

cells allowing glucose to enter
Classification of Diabetes
Type 1 Diabetes Type 2 Diabetes
Failure of cells to produce insulin 90% of all diabetes cases (WHO)

Autoimmune basis Decreased insulin produced or insulin

resistance
Develops suddenly Strongly linked to obesity
In children or adults <40 Genetic predisposition
Treatment with insulin! Gradual onset usually in adults

Treat with diet and lifestyle Higher prevalence in African Caribbean

and Asian origin
2
Treat with diet and lifestyle
Considerations for Diabetic Athletes

Excessive insulin
availability during
exercise
Inadequate
Increased glucose
glucose
uptake by
production (by the
exercising muscle
liver)

Decreased blood
glucose levels
Considerations for Diabetic Athletes
➢Must balance intake of CHO with daily doses of
insulin

➢This will prevent hypo/hyperglycaemia

➢Main objective is good blood glucose control

➢Controlled diabetes = fasting BG of 70-100ml/dl

daily

➢Must correctly time food intake and insulin

administration relative to exercise
Nutritional Considerations
✓CHO: 45-65% calorie intake

✓ Protein: 15-20% calorie intake

✓ Fat: 20-30%

✓ Eat at the same times every day

✓ Eat a similar amount of food in each meal/snack

✓ This will ensure there are no drastic fluctuations in CHO intake

✓ Need to know amount of CHO in a meal/snack

➢ type of CHO is not as important as amount consumed

 In exercise lasting longer than
30 mins, T1 athletes should
consume 15-30g of CHO every
30-60 mins
Nutritional Considerations
Hyperglycaemia signs/symptoms Hypoglycaemia signs/symptoms
Nervousness Sweating
Restlessness Pounding heart
Thirst Hunger
Fatigue Shakiness
Blurred vision Confusion
Muscle cramps Lethargy
Nausea Incoordination
Abdominal pain Slurred speech
Irritability
Headache
Nausea
The Vegetarian Athlete
✓Countless studies that show a host of health benefits
✓Adopting a plant based diet can lower:
➢Heart disease
➢Hypertension
➢Diabetes
➢Cancer
➢Renal disease

✓Must be a well planned, structured, balanced diet

✓Must substitute to avoid deficiencies
Common Types of Vegetarian Diets
Type Characteristics
Demi- or Occasionally eats meat, poultry and fish
semi-
vegetarian
Pesco- Eats fish and possibly other seafood but excludes red meat and poultry
vegetarian
Lacto- Excludes all meat, fish, shellfish, eggs and ingredients derived from them
vegetarian e.g. gelatine, rennet. Eats dairy products
Lacto-ovo- Includes eggs and dairy products, but avoids meat, poultry, fish and other
vegetarian seafood
Ovo- Includes eggs but avoids dairy products, meat, poultry, fish and other
vegetarian seafood
Vegan Excludes all animal flesh and products, derived ingredients and additives.
Avoids animal products not only in their diet but also in every aspect of
Macros/Micros to focus on

✓Protein
✓Iron
✓Zinc
✓Calcium
✓Vitamin D
✓Vitamin B12
 Plant Based Protein

✓Semi, lacto, & ovo vegetarians

have less of a challenge to
meet protein needs
✓ Vegans can meet needs but
may need a slightly more
strategized meal plan
Plant Based Protein Sources
Peas, cooked 1 cup 8 6.6
FOOD AMOUNT PROTEIN PROTEIN Textured Vegetable
(gm) (gm/100 cal) Protein (TVP), 1/2 cup 8 15.0
cooked
Tempeh 1 cup 31 9.6 Peanut butter 2 Tbsp 8 4.1
Soybeans, cooked 1 cup 29 9.6
Veggie dog 1 link 8 13.3
Seitan 3 ounces 21 17.5
Lentils, cooked 1 cup 18 7.8 Spaghetti, cooked 1 cup 8 3.7

Black beans, cooked 1 cup 15 6.7 Almonds 1/4 cup 8 3.7

Soy milk,
Kidney beans, cooked 1 cup 15 6.8 1 cup 7 7.0
commercial, plain
Chickpeas, cooked 1 cup 15 5.4
Whole wheat bread 2 slices 7 5.2
Pinto beans, cooked 1 cup 15 6.3
Almond butter 2 Tbsp 7 3.4
Lima beans, cooked 1 cup 15 6.8
Soy yogurt, plain 8 ounces 6 4.0
Black-eyed peas,
1 cup 13 6.7
cooked Bulgur, cooked 1 cup 6 3.7
Veggie burger 1 patty 13 18.6 Sunflower seeds 1/4 cup 6 3.3
Veggie baked beans 1 cup 12 5.0
Cashews 1/4 cup 5 2.7
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7 Spinach, cooked 1 cup 5 13.0
Bagel 1 med. (3.5 oz) 10 3.9 Broccoli, cooked 1 cup 4 6.7
Quinoa, cooked 1 cup 8 3.7
Plant Based Protein - combining
✓Need to consume a variety of meat alternatives sources to
meet essential amino acid requirements
✓Soy protein contains high amount of EAAs
✓Other sources will be lacking in one or more EAA so will need
to be combined
✓No need to combine at every meal
➢ A varied diet throughout the day will provide all EAAs
The Pregnant Athlete

✓ Lots of athletes continue

training during pregnancy
➢ Must adjust nutrient
intake
➢ Growth & development
requires adequate intake
and proper nutrition
The Pregnant Athlete
✓ 2nd & 3rd trimesters =
300kcal extra per day
✓ Inadequate calorie intake
can have severe
consequences
✓ Protein: 20-25g extra per
day
The Pregnant Athlete
Nutrient Pregnant Recommendation (per day)
Folate 600 µg
Vitamin C 14-18 y.o. 80 mg
19-50 y.o. 85 mg
Vitamin A 14-18 y.o 750 µg
19-50 y.o. 770 µg
Iron 27 mg
Magnesium 14-18 y.o 400 mg
19-30 y.o 350 mg
31-70 y.o 360 mg
The Child/Young Athlete
✓ 9-18 years
✓ Need adequate nutrition to support
healthy rate of growing and meet
increased energy demands for sports
✓ Energy restricted diets not recommended
✓ Calorie intake is not defined for the
young athlete
✓ Eat regular meals and snacks
 Age RMR (Kcal/24 hours)

Years Males Females

10-18 (17.5 x kg body wt) + 651 (12.2 x kg body wt) + 749

19-30 (15.3 x kg body wt) + 679 (14.7 x kg body wt) + 496

31-60 (11.6 x kg body wt) + 879 (8.7 x kg body wt) + 829

>60 (13.5 x kg body wt) + 487 (10.5 x kg body wt) + 596

 Male Female
Activity Level Average Range Average Range
Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3
Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4
Sedentary/ maintenance 1.4 1.3-1.5 1.4 1.3-1.5
Light 1.5 1.4-1.6 1.5 1.4-1.6
Light moderate 1.7 1.6-1.8 1.6 1.5-1.7
Moderate 1.8 1.7-1.9 1.7 1.6-1.8
Heavy 2.1 1.9-2.3 1.8 1.7-1.9
Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2
Macronutrient Intake

✓ CHO – normal sports nutrition

guidelines
✓ Fat – 20-35% of total calories
✓ Protein – At least 1.2-2g/kg,
with those strength training at
1.5-2g/kg
The Aging Athlete

Age RMR (Kcal/24 hours)

Years Males Females
10-18 (17.5 x kg body wt) + 651 (12.2 x kg body wt) + 749
19-30 (15.3 x kg body wt) + 679 (14.7 x kg body wt) + 496

31-60 (11.6 x kg body wt) + 879 (8.7 x kg body wt) + 829

>60 (13.5 x kg body wt) + 487 (10.5 x kg body wt) + 596
The Aging Athlete
Male Female
Activity Level Average Range Average Range
Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3
Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4
Sedentary/ maintenance 1.4 1.3-1.5 1.4 1.3-1.5
Light 1.5 1.4-1.6 1.5 1.4-1.6
Light moderate 1.7 1.6-1.8 1.6 1.5-1.7
Moderate 1.8 1.7-1.9 1.7 1.6-1.8
Heavy 2.1 1.9-2.3 1.8 1.7-1.9
Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2
 Age-Related Change
Decreased muscle mass
Decreased aerobic capacity
Decreased muscle glycogen stores
Decreased bone density
Decreased immune function
Decreased gastric acid
Decreased skin capacity for synthesis
Decreased calcium bioavailability
Decreased hepatic uptake of retinol
Decreased thirst perception
Decreased kidney function
Increased oxidative stress status
Increased levels of homocysteine
Nutritional Implication
Decreased energy requirements
Decreased energy requirements
Decreased energy requirements
Increased need for calcium & vitamin D
Increased need for vitamins B6 & E, zinc
Increased need for vitamin B12, folic acid, calcium, iron & zinc
Increased need for vitamin D (cholecalciferol)
Increased needs for calcium and vitamin D
Decreased need for vitamin A
Increased fluid needs
Increased fluid needs
Increased need for vitamins C & E
Increased need for folate and vitamins B6 & B12
Macronutrient Requirements
✓ CHO – normal sports
nutrition guidelines
✓ Fat – normal sports nutrition
guidelines
✓ Protein – At least 1.25-
145g/kg, with those strength
training at 1.5-2g/kg
 See you back live for
QUESTION TIME Practical Lesson 1

www.facebook.com/shawacademy @shawacademy amanda.broderick@shawacademy.com