SPORTS NUTRITION

NOOR FAEZAH BT ABDUL JALIL

Sports Nutrition Centre

National Sports Institute of Malaysia
 OVERVIEW

 The importance of nutrition in sports

 Eating before, during and after
training and competition
 Energy Balance

 Examples of athlete's menu

 Monitoring hydration status of athletes

 The Importance of Nutrition In
Sports
 Health purpose
 Nutrient requirement
~ daily
~ training/competition (pre, during & post)
~ specific nutrient requirement (injury, growth)
 Avoid dietary cause discomfort
 Prevent injury
 Body composition
Energy and nutrient requirement:
Body weight
Height
Age
Gender
Metabolic rate
Type of training
Training intensity
Frequency of training
Duration of training
 Athlete’s nutritional goals :

~ To prepare body glycogen stores

beforehand

~ To provide fuel during prolonged

exercise bouts

~ And to restore glycogen stores during

post exercise recovery
 3 Keys to Good Nutrition

Moderation

Variety

Balance
Major Nutrient Provided by
Food Group
Fat

Protein
(+fat)

Vitamin &
Minerals
(+fiber)

Carbohydrate
Eating Before, During & After
Training/ Competition
 Pre Training/Competition
Objective:
 To maintain blood sugar level for high energy supply

 To provide nutrients that are easily digested in order to

prevent stomach aches/discomfort

 To provide adequate fluid balance for hydration

 Recommendation

3-5 hours before 1-2 hours before

Complete meal Partial meal/ snack
High CHO, moderate High CHO, moderate
protein, low fat protein, low fiber & fat
Set rice, pasta. Cereal product,
Mee/meehoon, soup, bread/sandwich, muffin,
yogurt, bread+ egg fruits, fruits juice, sports
drink
3-5 hours BEFORE Training:
- Rice, mi, bihun
- Whole meal bread with jem
- Normal portion of chicken, meat
- Fruits and vegetables
1-2 hours BEFORE Training:
- Bun/bread with jam
- Sandwiches
 During Training/Competition

Objective:
 To maintain blood sugar level
 To maintain energy supply
 To maintain hydration status
 Recommendation

< 60 minutes 60-90 minutes > 90 minutes

Plain water Plain water + sports Plain water + sports drink
drink + Snack high CHO

 Amount: 1 liter per hour

 Drink 250-300ml every 15-20 minutes
 Temp 10-15°C
 Depend on individual tolerance
 Intensity & type of sports

Sport Nutrition Centre, ISN

 Carbohydrate & Fluid Intake During
Training
 Recommendation: 30-60 g CHO per hour

 Beneficial for training > 60 minutes

 Example:
 750ml sports drink ( CHO~ 50g)
 3 medium banana (CHO~ 40 - 50g)
 2 slices of bread (CHO~ 30g)
 Raisins Banana Sports drink

SNACKSforDURING
Recommended those who
exercise >1 hour
TRAINING
(every 30 minutes)
Bread with jam
Watermelon
Cordial
drink
 After Training/Competition
Objective:
 To replenish the glycogen storages

 To replace fluid losses

 To support regeneration – faster recovery
Recommendation
Within 30minutes after exercise Within 2 hours after exercise

Snack high in CHO + plain Food high in CHO + moderate protein +

water/sports drink plain water
Fruits, yogurt, jelly, sports drink, sports Rice, pasta, spaghetti, mee & cereal
bar, muffin, bread, cake, sandwich product, bread, fish/chicken/beef, green
leafy vegetables, fruits, yogurt, fruits juice

Sport Nutrition Centre,ISN

 Smoothies Easily absorbed
Juices CHO
Fruits Fruit Salad

SNACKS AFTER
TRAINING
Sandwich Pudding
Yoghurt Chocolate milk
Pre-competition & during
competition

Take
Avoid
•Moderate amount
•High fat
•High CHO
•Fried items
•Easy to digest
•Spicy
•Low fat
•“New” food
•Low protein
•Large amount of food
•Familiar food
•Caffeinated drink
•Enough of water
 Foods Need To Avoid
 High Fat • Spicy
Energy Balance
 Case Study
Football player daily Motion analysis  
Duration
  (Min) Hrs kcal
Sitting 290 4.83 338
Sleeping 755 12.58 792
Standing moderate

effort 15 0.25 53
Self care, shower etc 40 0.67 93
Eating 100 1.67 175
Sport activity 240 4 700
Total 1440 24 2151
 Example of Athlete’s Diet

 Male athlete 70 kg
 Sample menu 2500 kcal
 406 g Carbohydrate(70%)
 83 g Protein (14%)
 36.2g Fat (16%)
 Pre-Training Snack (6.30am)

• 1 cup Milo drink

• 5-6 small cuts of honeydew

Energy: 207kcal CHO : 38.8g

Protein: 4.3g Fat: 3.8g

 Training (7.00-9.00am)

• 500ml sports drink

• 1500ml plain water

Energy: 140kcal CHO: 34g

Protein: 0g Fat: 0g
Post-training Diet/ Breakfast (9.30am)

• 2 slices of whole meal bread

• 1 scrambled egg
•1 tub of low fat yogurt
• 1 glass of fruit juice

Energy: 430kcal CHO: 54.6g

Protein: 21.2g Fat: 14.1g

 Lunch (12.30pm)

• 2 scoops of spaghetti (100g)

• 1 scoops of tomato gravy + 1 meatballs
• 1 scoop of green vegetables (broccoli)
• 1 scoop of baked potatoes
•1 bowl of low fat cream soup
• 1 cup of fruit juice

Energy:561kcal CHO: 59.7g

Protein: 14.3g Fat: 5.5g

Pre-training diet/Tea-break (3.30pm)

• 2 whole meal breads

•1 cup of milo

Energy: 290kcal CHO: 53.8g

Protein: 9.3g Fat: 4.2g

 Training (4.30-6.30pm)

• 500ml sports drink

• 1500ml plain water

Energy: 140kcal CHO: 34g

Protein: 0g Fat: 0g
Post-training diet/ Dinner (7.15pm)

• 2 scoops of rice (100g)

• 1 scoop of bean (40g)
• 1 piece of fish (40g)
• 2 scoops of green vegetables
(broccoli)
• 5-6 small cuts of fruit
• 1 bowl of clear soup

Energy: 522kcal CHO: 86.4g

Protein: 28g Fat: 7.1g

 Snack (9.00pm)

• 2 bananas (180g)
• 250 ml sweetened
soy bean milk

Energy: 221kcal CHO: 45 g

Protein: 6g Fat: 1.5g

 WATER &
HYDRATION
The Essential for
Peak Performance
How Do We Know
If Athletes
Dehydrated?
-Hydration Monitoring Tool-
 1. Urine Amount & Color
 Urination should occur throughout the day
 4-5 times a day
 Large quantities
 Clear and pale
 Urine Colour

 1 - 3 = Optimally
Hydrated

 4 - 6 = Slightly
dehydrated. Should
drink more

 7 - 8 = Dehydrated.
Must drink more
Chart adapted from Armstrong 2000.
 Who is dehydrated?

A B C
 2. Urine Specific Gravity (USG)
 Using Refractometer
 Hydration status USG
Well hydrated < 1.010
Minimal dehydration 1.010 – 1.020
Significant 1.021 – 1.030
dehydration
Serious dehydration > 1.030
 3. Weight-in weight-out
 Drink 1500 ml for every gram of body weight
loss. (x factor 1.5)
 Example (Athlete B)
 Weight before training: 55.0kg
 Weight after training: 54.2kg
 Weight loss: 0.8kg
 He will need to replace with

= 800g x 1.5
= 1200ml water
BODY WEIGHT HAS TO COME BACK IN 24 HOURS
 Sweat Rate Assessment
 Example (Athlete Z)

i) Temperature: 29.4ºC
ii) Humidity: 59.8%

 Weight before training: 70.8kg (A)

 Weight after training: 69.4kg (B)
 Drink volume: 1.5L (C)
 Urine volume: 0.5L (D)
 Duration training: 130 minutes / 2.2 hr
 Sweat Rate Assessment (cont..)
 Weight loss: 1.4kg (E)
 Sweat loss = E + C – D
= 1.4 + 1.5 – 0.5
= 2.4L
 Sweat rate = 2.0L/ 2.2hr
= 1.1L/hr

DRINK ACCORDING TO SWEAT RATE!

 Sweat Rate Assessment
 Example (Athlete Z)

i. Temperature: 24.9ºC
ii. Humidity: 76.4%

 Weight before training: 70.5kg (A)

 Weight after training: 70.3kg (B)
 Drink volume: 1.8L (C)
 Urine volume: 0.6L (D)
 Duration training: 130 minutes / 2.2 hr
 Sweat Rate Assessment (cont..)
 Weight loss: 0.1kg (E)
 Sweat loss = E + C – D
= 0.2 + 1.8 – 0.6
= 1.4L
 Sweat rate = 1.4L/ 2.2hr
= 0.6L/hr

DRINK ACCORDING TO SWEAT RATE

 How to stay
Well-hydrated?
 Breakfast During Training
 250 ml  1000 – 1500 ml

Fluid Intake Table After Training

After Waking Up
 200 ml
After Waking Up  200 ml  500 ml
Breakfast  250 ml
During Training  1000 – 1500 ml
After Training  500 ml
Lunch  250 ml
Before Sleep Before Training  500 ml Lunch
 250 ml
 200 ml During Training  1000 - 1500 ml
After Training  500 ml
Dinner  250 ml
Before Sleep  200 ml
Dinner Total 4650ml – 5650ml
 250 ml Before Training
 500 ml

After Training During Training

 500 ml  1000 – 1500 ml
 My Drinking Plan
To make sure you are well hydrated, follow these fluid intake recommendation :

During
Pre Exercise Post Exercise
Training /
- At least - 15 mins. Competition
- Every - Within
2 hrs. before before 15 mins. 24 hrs.

2 cups 1 cup ½ to 1 cup 3 cups = 750 ml

= 500 ml = 250 ml = 125 ml to for every 0.5 kg
250 ml body weight lost

* Initial body weight must be obtained 2 hours after training.

 What is the best fluid?
 Water
- Good thirst quencher
- Easily available

- Suitable for activity lasting

< 45 minutes.

* Avoid caffeinated drinks (eg

coffee, tea & soft drinks)
 Sports Drinks
 Suitable for activity
lasting >1 hour
 Provide 6-8%
carbohydrate
(glucose, sucrose,
fructose &
maltodextrin),
electrolyte, and good
taste
 Give energy and rapid
fluid absorption

*Sodium (salt) helps keep water in the body and make the drink taste better.
 Conclusion
 Importance of nutrition in football
 Eating plan before, during & after
training
 Energy balance
 Example menu
 Hydration monitoring tools
noorfaezah@isn.gov.my
 PRACTICAL SESSION
 Weight-in Weight-out
 Urine Specific Gravity