SPORT NUTRITION NURAIN BALQIS 260110152011

FATEEN IZZAH 260110152012

(NUTRASEUTIKAL MUHAMMED SUFFIAN 260110152012
MARIA BUHAIRA 260110152014

UNTUK OLAHRAGA) NUR FARAH AINA 260110152015

 NUTRACEUTICAL

❖ According to DeFelice, nutraceutical can be defined

as, "a food (or part of a food) that provides medical or
health benefits, including the prevention and/or
treatment of a disease."
 SPORT NUTRITION

❖ Sports nutrition can be defined as the application of

nutrition knowledge to a practical daily eating plan
focused on providing the fuel for physical activity,
facilitating the repair and rebuilding process following
hard physical work, and optimizing athletic performance
in competitive events, while also promoting overall
health and wellness.
DIETARY REFERENCE INTAKE (DRI)
Basic nutrients

Carbohyd-rates Proteins Fats Vitamins Minerals Water

 HOW SHOULD ATHLETES INTERPRET THE
INFORMATION ON FOOD LABELS?

❖ The food label allows athletes to obtain credible and reliable nutrition
information empowering them to make wise food choices on a daily basis.
CARBOHYDRATES
 CARBOHYDRATES
❖ A diet rich in carbohydrates increases endurance performance
because of the extra store of carbohydrates in the muscles and liver,
called glycogen.
❖ If athletes did not consume a diet high in carbohydrates on a daily
basis, they would experience chronic fatigue and poor performance.
❖ Depending upon the training routine, athletes should consume at
least 50%, but ideally 60-70% of their total calories from
carbohydrates.
❖ Depending upon the length of training sessions, an athlete’s
carbohydrate intake should be between 2.5-6.0g/pound of body
weight, with longer training times reflecting the higher number of
grams needed
 DETERMINING GRAMS OF
CARBOHYDRATES FOR ATHLETES
NEEDS
BEFORE EXERCISES

❖ Stick with carbohydrates that are in liquid form, such as sports drinks.
❖ If something solid needs to be eaten, try fruits like oranges,
watermelon, cantaloupe, peaches, pears, applesauce, or bananas.
BEFORE EXERCISES

❖ Solid foods in the form of carbohydrates can be eaten, as there is enough time to digest them
before competition.

❖ Try eating bagels, hot or cold cereal with nonfat milk, or english muffins along with fruit like
bananas, apples, oranges, peaches, or pears.

❖ Be sure to drink plenty of fluids, like water or a sports drink, for hydration, electrolyte replacement,
and restoration of glycogen stores. Avoid drinks that contain caffeine, carbonation and other
stimulants.
BEFORE EXERCISES

❖ A turkey sandwich on two slices of whole wheat bread, low-fat yogurt

with fruit, and water or a sports (fluid replacement) drink; or
❖ Spaghetti with lean meatballs, bread, salad with low-fat dressing,
and water or a sports (fluid replacement) drink.
DURING EXERCISES
❖ Consume 6-12 ounces of
sports drink with 6-8%
carbohydrate conc every
15-30min during exercise.
❖ One gulp is about 2
ounces.
❖ Drinks with a
concentration > 10% are
often associated with
abdominal cramps,
nausea, and diarrhea.
❖ For high intensity
activities, sports drinks
and gels containing
multiple forms of sugar
can increase absorption
and delivery of
carbohydrates.
AFTER EXERCISES
PROTEIN
DAILY PROTEIN RECOMMENDATION
PROTEIN REQUIREMENT IN GRAMS/POUND OF
BODY WEIGHT
PROTEIN CONTENT OF COMMONLY CONSUMED
FOOD
 BUILDING BODY MASS
❖ Many supplement products claim to build muscles to
add more bulk to athletes bodies.
❖ Athletes should take special caution when considering
supplementation.
❖ Due to the limited regulations of the dietary supplement
industry, there is a risk of products being contaminated
with sport-prohibited or unknown substances with or
without the manufacturer knowing.
❖ There is no guarantee that the product contents match
with those listed on the label.
DIETARY FAT
 DIETARY FATS

❖ Athletes should consume 20-30% their calories from

fat.
❖ Aside from decreasing overall calories, limiting
consumption of dietary saturated fat is the first step
toward losing excess body fat.
❖ Doing so eliminates excess calories, but not
nutrients.
SUBSTITUTIONS FOR REDUCING FAT
INTAKE
VITAMINS, MINERAL &
OTHER SUPPLEMENTS
 VITAMINS,MINERALS &
SUPPLEMENTS

❖ Vitamins and minerals (when not consumed in food

form) are classified by the Federal Drug Administration
(FDA) as dietary supplements.
❖ Most sports medicine professionals agree that unless an
individual has a nutrient deficiency, supplementation
may not improve athletic performance.
❖ The body needs more than 40 nutrients every day &
supplements do not contain all the nutrients that are
found in food.
MICRONUTRIENT
SOURCES
 DSHEA
DIETARY SUPPLEMENT HEALTH & EDUCATION

❖ Amino acids, botanicals, herbs, and substances such as enzymes,

organ tissues and glandulars, and metabolites, are also classified as
dietary supplements.
❖ Under DSHEA, the Food and Drug Administration (FDA) DOES NOT
approve any supplements including vitamins, minerals, amino acids,
herbals, and other botanical preparations for safety or efficacy
(whether they work).
❖ The passing of DSHEA allowed manufacturers to publish only limited
information about the benefits of dietary supplements.
❖ It is easy for products to get to the marketplace without pre-market
controls, and if necessary, they are extremely difficult to remove,
even when serious health concerns are raised about their safety.
 Anabolic Steroid Control Act of 2004
(SB2195)

❖ It took effect on January 20, 2005 as an amendment to

the Controlled Substances Act.
❖ The Act classifies a number of prohormones or steroid
precursors, previously manufactured as dietary
supplements, as controlled substances, making their
distribution illegal without a medical prescription.
❖ According to this Act, possession and/or distribution of
these substances can be punishable by up to 5 years in
prison.
FLUIDS & HYDRATION
 DEHYDRATION
❖ Dehydrated athlete has a decreased volume of blood
circulating through the body, and consequently:
❖ The amount of blood pumped with each heart beat
decreases
❖ Exercising muscles do not receive enough oxygen
❖ Exhaustion sets in and the athlete’s performance suffers
❖ By-products of exercise are not flushed out of the body as
regularly as they should be.
❖ Research has shown that losing as little as 2% of total body
weight can negatively affect athletic performance.
 DEHYDRATION

❖ Athletes who are not sure how much fluid to drink can
monitor hydration using two helpful techniques:
❖ Weighing themselves before and after practice. For
every pound lost during the workout, drink three
cups of fluid in order to rehydrate the body.
❖ Checking urine color. Urine that is dark gold in color
indicates dehydration. Urine similar in color to pale
lemonade or weak tea is a sign of a hydrated
athlete.
 BENEFIT FOOD@NUTRIENT TO
ATHLETES

1. Calcium and osteoporosis:

❖ Adequate calcium may reduce the risk of osteoporosis.
2. Sodium and hypertension (high blood pressure):
❖ Low-sodium diets may help lower blood pressure.
3. Dietary fat and cancer:
❖ Low-fat diets decrease the risk for some types of cancer.
4. Dietary saturated fat and cholesterol and the risk of coronary heart
disease
❖ Diets low in saturated fat and cholesterol decrease the risk for
heart disease.
BENEFIT FOOD@NUTRIENT TO ATHLETES

5. Fiber-containing grain products, fruits & vegetables and cancer :

❖ Diets low in fat and rich in high-fiber foods may reduce the
risk of certain cancers.
6. Fruits, vegetables, and grain products that contain fiber,
particularly soluble fiber, and the risk of coronary heart disease:
❖ Diets low in fat and rich in soluble fiber sources may reduce
the risk of heart disease.
7. Folate and neural tube defects:
❖ Adequate folate status prior to and early in pregnancy may
reduce the risk of neural tube defects (a birth defect).
BENEFIT FOOD@NUTRIENT TO ATHLETES

8. Dietary sugar alcohols and dental caries (cavities):

❖ Foods sweetened with sugar alcohols do not promote
tooth decay.
9. Dietary soluble fiber, such as found in whole oats and
psyllium seed husk, and coronary heart disease:
❖ Diets low in fat and rich in these types of fiber can help
reduce the risk of heart disease.
10. Soy protein and coronary heart disease :
❖ Foods rich in soy protein as part of a low-fat diet may
help reduce the risk of heart disease.
 KEYPOINT
❖ Sports nutrition can be defined as the conversion of nutrition knowledge into
a practical daily eating plan focused on providing the fuel for physical
activity
❖ Sports nutrition professionals must have a command of general nutrition
and exercise science, understand how nutrition and physical training are
intertwined
❖ The body derives its energy from carbohydrates, fats, and proteins, which
are collectively known as the energy nutrients
❖ Processing of foods often destroys or removes vitamins. Enrichment is a
process by which vitamins are restored to foods after processing.
❖ Developing an individualized sports nutrition plan for athletes involves
considering the individual’s health history, the bioenergetics and logistics of
the athlete’s sport, total weekly training and competition time, living
arrangements, access to food, and travel schedules
QUESTIONS & ANSWERS
 ANSWER

1. Jenis minuman apakah yang baik setelah berolahraga?

❖ Replenish muscle “fuel”: You've probably heard that it's
important to consume carbohydrates after a workout to
replenish your muscle glycogen stores. But new
research suggests that the mix of carbohydrate and
protein in chocolate milk may be superior to just a
carbohydrate-only drink.
 ANSWER

2. Maksud logistik & bioenergetic?

❖ Bioenergetics: different sports that require specific
sources of energy
❖ Logistics: delivery of the required goods, at required
place, at require time, in required state and to the
required person efficiently.
 ANSWER
3. Ada SE tak if makan protein tambahan?
❖ Masalah pencernaan
❖ Resiko asam urat
❖ Masalah ginjal
❖ Berlebihan lemak badan
❖ Pembentukan batu ginjal
 ANSWER
4. Cara hitung karbohidrat pada atlit?
Depending upon the length of training sessions, an athlete’s carbohydrate
intake should be between 2.5-6.0g/pound of body weight, with longer training
times reflecting the higher number of grams needed.
 REFERENCES

❖ US Anti Doping Agency (USADA), 2014. Nutrition

Guide. Available online at
https://www.usada.org/resources/nutrition/ [accessed on
30 November 2017].