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Sports Nutrition A Science

SPORTS NUTRITION A SCIENCE

Millions of people are engaged in physical activities at all levels, some are linked for the fitness and some are engaged in professional sports. In all the fields, people are concerned with nutrition even the people who are not engaged in sports also want to know about the balance diet. Every one being is serious about their food and nutrition. Many people are weight watchers and want to live in good shape. Ultimately nutrition is very important for all. This article will help all the people who are keen in nutrition and specifically the athletes who are exerting every day to achieve high level results. It will enable them to keep balance in exercise and food intake. Now we will look into the details.

NUTRITION ?

Nutrition is the science of nourishing the body. The human body like any other energy system runs on fuel. The fuel for an automobile energy may be gasoline. In the human body the fuel is food. Humans systems must get its fuel from plant sources or from animals.

NUTRIENTS ?

Nutrients are chemical substances in food. They function to furnish the body with fuel to build and repair the body tissues and to protect and regulate body processes.

There are two stages generally.

1. ENERGY PRODUCTION SOURCES

1.1  Macro Nutrients

1.2  Micro Nutrients

2.  ENERGY CONSUMPTION STAGES

1. ENERGY PRODUCTION SOURCES

First of all we will see that from where we are getting energy. There are three sources of energy generating.

1.1. MACRO NURIENTS

1.1   Carbohydrates      (4cal / gm)

1.2   Fats                      (9cal / gm)

1.3   Proteins                 (4cal / gm)

Macro nutrients are the major source of energy generation. Each of them provide calories as per mentioned above.

1.1. CARBOHYDRATES ?

Carbohydrates whether from sugars or starch is broken down to glucose in the body and is than stored as glycogen. Some is stored in the liver until it is needed to raise the Blood Glucose level and to supply the brain with glucose, the majority is stored the muscles themselves. Heavy exercises make great demands on the body's carbohydrate stores and glycogen depletion leads to fatigue. Consuming foods which contain convert fat to carbohydrates. Good sources of carbohydrates are sugars fruit, rice, bread, pasta, potatoes, cereals, confectionaries, cakes, and soft drinks.

1.2. FAT?

Survey show that athletes tend to have diets which are too high in fat, making it difficult for them to consume the recommended amounts of carbohydrates .However reduction in fat intake to very low levels are not recommended, not only because of the impotent role that fat metabolism play's in energy production, but also because fats contribute to the general health of athletes. Source of fat are oils, butter, margarine, and other spreads, meat fat, whole milk and cream and nuts.

1.3. PROTIENS?

High proteins diets have long been associated with training for fitness due to the mistaken belief that this leads to greater strength because muscles it self is proteins. Available evidence suggests that the daily protein requirements of athletes are indeed greater than the daily 0.8 gm / kg body weight per day recommended by the W.H.O for normal people. Good sources of proteins are meat, milk, cheese, yoghurt, poultry, fish, eggs, nuts and legumes (pulse).

ENERGY REQUIRMENT

CARBOHYDRATES

FATS

PROTEINS

NORMAL

4 – 6 Gm / Kg Body Wt.

5 – 10 %

1.27 Gm / Kg Body Wt

INTENSE

7 – 10 Gm /  Kg Body Wt

5 – 10 %

2 Gm / Kg Body Wt.

2.  MICRO NUTRIENTS

2.1. Vitamins    (0 Cal)

2.2. Minerals    (0 Cal)

2.3. Water         (0 Cal)

Micro nutrients play a key role in all process of energy generation. But it self they don't carry any kind of calories. The details are as follow.

2.1.1. VITAMINS.

Vitamins and minerals play an important role in energy metabolism. Deficiency of one or several micronutrients can impair exercise capacity. Vitamins and minerals are found in a wide range of foods and their intakes are positively associated with energy  production, so that deficiencies are rare in people who eat large amount of food .Good sources are fruit, vegetables, nuts, fish, meat, eggs, dairy products and cereals.

2.1.2. Vitamin "A"

Vitamin has an effect upon vision, healthy skin, teeth, epithelial tissues,

Respiratory Tract and digestive tract.

2.1.3. Vitamin "B 1" (Thiamine)

Aids release of energy from carbohydrates and promotes healthy nervous tissues.

2.1.4. Vitamin "B 2" (Riboflavin)

Aids the metabolism of basic nutrients.

2.1.5. Vitamin "B 6" (Pyridoxine)

Helps in the assimilation of fats and carbohydrates promotes the growth of red blood cells needed for correct function of vitamin B12.

2.1.6. Vitamin "B 12" (Cynocombolamin)

Helps production of red blood cells and have positive effects on all cellular activity especially on muscle cells.

2.1.7. Vitamin "B15"( Pangamic Acid )

Helps in production of glycogen and minimizes lactic acid production  and helps  metabolize fats for energy.

2.1.8. Vitamin "C"

Promotes general health of all tissues fights viruses and aids in absorption of iron.

2.1.9. Vitamin "D"

Helpful in growth and health of bones and also helps in absorption of calcium.

2.1.10. Vitamin "E"

Helps oxygen uptake, helps injury healing process and red blood cells formation increases testosterone levels.

2.1.11. Vitamin "K"

Helps conversion of amino acids aids Blood Clotting.

2.2. MINERALS ?

About 4 percent of the human body is composed of minerals elements. The minerals elements are involved in a wide varietyof functionranging from hormonal activity. Minerals operate as catalyst in metabolic reaction and help to maintain fluid and electrolyte balance, osmotic pressure, the contraction of muscles and the response of nerves to stimuli. They are a dynamic and vital part of the delicate balance of life.

2.2.1. CALCIUM

Gives structure and strength to bones and teeth assist in blood clotting allows muscles contraction and relaxation and nerve transmission.

2.2.2. CHROMIUM.

Necessary for proper glucose metabolism.

2.2.3. COPPER.

This element is required for a variety of functions, including hemoglobin function,

normal bone development maintenance of myelin within the Nervous System, phospholipids synthesis. As a component of a number of enzymes, copper is involved in fatty acid oxidation and energy production.

2.2.4. FLUORINE.

It is most important for the teeth development and also very good for the bones structure. It helps in dental cavities and protect against osteoporosis.

2.2.5. IODINE.

The adult human body contains approximately 20 – 50 mg of Iodine, required exclusively for the synthesis of the iodinated thyroid hormone. About one third of the body's iodine is concentrated in the thyroid gland with the reminder found in the muscles, skin, skeleton and other endocrine tissues.

2.2.6. IRON.

Acts as component of enzyme system, aids energy utilization combines with proteins to from hemoglobin the red blood cells pigment that transports oxygen.

2.2.7. MAGNESIUM.

Necessary for muscles and nerve function and various enzyme function.

2.2.8. MANGANESE.

Enters in to normal bones structure forms part of many essential enzyme systems.

2.2.9. PHOPHORUS.

Phosphorus is a component of a wide variety of compounds and is involved in many metabolic reactions.

2.2.10. SELENIUM.

It is recognized as an essential element for many animal species. Selenium has not yet been clearly established as essential for human. The best known biochemical function of this element is as part of enzyme. It  also may be involved in other important biological processes , including immune mechanism and mitochondrial ATP synthesis.

2.2.11. ZINC.

Become part of insulin and a great number of enzyme system involved in many activities in the body. Including growth, reproduction and wound healing.

2.3. WATER.

Severe dehydration is potentially fatal. Exercising whilst dehydrated cause body temperature to rise quickly and this can lead to heat stroke .Sweat lose will occur leading to a degree of dehydration.

* In prolonged exercise sweat lose near about 2 – 3 litters / hour are possible.

* During a marathon race at high ambient temperatures, runners may loss as much as 8% to 13 % of their body weight.

2. ENERGY CONSUMPTION STAGES.

2.1:  BMR (BASAL METABOLIC RATE)

2.2:  ACTIVITIES

2.2.1: SHORT TIME ACTIVITIES

2.3.2: LONG TIME ACTIVITIES

2.3:  HEIGHT

2.4:  CLIMATE

2.4.1: SUMMER

2.4.2: WINTER

2.5: CHORES

2.6: AGE

2.1. BASAL METABOLIC RATE (BMR)?

The basal metabolic rate is the consumption rate of energy when an individual does not do any kind of work. On complete rest all the body organs perform their work without any rest and which energy is consumed during this period, this rate is called BMR. This rate of consumption varies individual to individual. We can assess this BMR with applying this formula:

Individuals   Body Weight   X   24 = BMR

2.2. ACTIVITIES.

Sports experts divide all activities in to two activities generally.

Explosive and Non explosive activities.

* Short duration activities (Explosive) and Long duration activities (Non explosive).

2.2.1. SORT TIME ACTIVITIES.

These types of activities are called explosive activities and during these activities athlete consume energy @ 51 calories / minute

2.2.2.  LONG TIME ACTIVITIES

During all the events where duration of activity is more than 60 seconds. Athlete consumes energy @ 25 calories / minute.

2.3. CHORES

There are as washing, sitting, beds making, and so on, indeed a whole host of activities all of which require considerably More Energy than bed rest. You can asses the energy consumption rate with this table.

ACTIVITY           CALORIES / KG BODY WEIGHT/ HOUR

Sitting                                          1.43

Standing                                       1.50

Walking                                        2.86

Dressing                                       1.69

Light Work                                   2.00

Moderate Work                           5.70

Heavy Work                                7.50

Researchers have collected a percentage allowance above the BMR for work should add in table BMR calculations.

Quite Sitting

@ 30 % of BMR

Light Activities

@ 50 % of BMR

Moderate Activities

@ 70% of BMR

Heavy Activities

@ 100 % of BMR

2.3. HIEGHT

Height makes only a very marginal difference to BMR, although it should be regarded if highly accurate calculations are required. An average height 5.10 f (M) 5.6f (W). When Height Increase from this limit than after every one inch we will add 20 calories in BMR calculations in the total calories consumption. If height is less than given figures than we will subtract 20 calories per inch in the total calories or from the basal metabolic rate.

2.4. AGE

Research has indicated that the BMR decreases with age. The norm for the calculation is up to 25 years. For every ten years above this age the energy requirement should be reduced by 4%. Here we will subtract 4 % of total calories calculations.

2.5. CLIMATE

Everyone has experienced with the effects of climate and environment upon their appetites. It is possible that on a cold day the BMR is speeded up to maintain the body temperature. When exercising in warm weather demand of oxygen increase by approximately 10 %.

HOW TO CALCULATE CALORIES CONSUMPTION RATE.

Example # 1

Male-                                         30 Years Old

Height                                       6 Ft

Weight                                      90kgs

Game/ Occupation                Weightlifting/Throws/Jumps/Sprints

Formula

BMR + Activity time + Chores Allowance = Total Calories

BMR                       = 90 kg x 24                   = 2160

Chores                    = 30% of BMR               =  648

Weightlifting             =   45minuts x 51          = 2295

Height                       = 2 inches Plus            =     40

Total Calories consumption                         = 5143

Subtract 4 % of age from the total                 =     206

An athlete with above specification needs calories 4937 / Day.

Now you can calculate easily that how much calories you need as per your activities. An athlete who wants to balance in his / her exercise and nutrition can calculate their daily calories requirement as per their activities.  A scientifically calculated diet will help in the improvement of performance.

By:-

Khizer Hayat Raja

Sr. Lecturer in Physical Education & Sports

International Weightlifting Coach & Expert

E. mail: wlexpert@yahoo.com

About the Author

Affiliated with Olympic style weightlifting since 1989. First as player and from 1998 as a coach.  Author of a book and keen in research work.

Presently serving as Sr. Lecturer in Physical Education and Sports at a College. Coaching and training many Juniors & Seniors in Olympic style weightlifting. Produced many National and International weightlifters within and out side the country.

Ultimate Nutrition Hulk Hogan

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