BASIC CONCEPT IN NUTRITION FOR SPORTnutritionsocietyofsrilanka.org/wp-content/uploads/2020/... ·...

BASIC CONCEPT IN

NUTRITION FOR SPORT

PROF. CHANDIMA MADHU WICKRAMATILAKE

(MBBS, PHD)

FACULTY OF MEDICINE

UNIVERSITY OF RUHUNA

1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020

Layout of the presentation

1. Why we are interested in food & nutrition in sport ?

2. What happen to the food inside the body ?

3. How energy is produced in the body ?

4. How nutrition is important in muscle contraction ?

5. What basic knowledge you should have on food and

nutrition ?


Genetic

NutritionTraining

GOOD PERFORMANCES

Health


A. Provide energy

B. Minimize fatigue

C. Preserve and build muscle (lean mass)

D. Maintain healthy bones

E. Maximize oxygen transport and use

F. Repair existing cells and create new tissue,

minimize damage

G. Maintain optimal fluid and electrolyte balance

Why we are interested

in food & nutrition in sport ?


Improve the

Endurance (දරා ගැනීමේ හැකියාව) and

Performances (ක්‍රීඩා කුසලතාවය)


2. What happen to the food

inside the body ?

Food (Carbohydrate, protein, fat)

Digestion

Absorption(Monosaccharides, amino acids, fatty acids)

Blood

Used by the

cells to

produce

energy

Excess stored as glycogen and

fat in liver,

skeletal muscles,

adipose tissue

New tissue lay down


How energy (ශක්තිය) is produced

in the cells ?

glucose

CO2 +H2O

32 ATP

High energy

Lactic acid

2 ATP

Low energy

Anaerobic respiration(නිර්වායු ශ්ාසනය)

-/Low O2

Aerobic respiration (ස්ායු ශා්සනය)

+/adequate O2

Glycolysis

in

cytoplasm

Glycolysis + TCA cycle +Oxidative phosphorylation

Both in cytoplasm & Mitochondria


Resting muscle

Main energy source

– fatty acids

Aerobic respiration (+O2)

ATP

Non-contractile functions +

Creatine phosphate

Exercising muscle

Main energy source glucose (blood glucose+

glycogen stores)

ATP from aerobic and anaerobic respiration +

Release of energy from already produced ATP

and CP


Fist 10 seconds

ATP and phosphocreatine

(high energy compounds)

Until 2 mint of intense of physical activity/exercise

Aerobic & Anaerobic glycolysis

(blood glucose & muscle glycogen)

Exercise lasting more than 2 mint

Oxidative pathways

(substrates – liver & muscle glycogen, intramuscular fat &

adipose tissue fat, amino acids from blood, liver & gut)

ENERGY PRODUCTION IN THE MUSCLE1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020

BALANCED DIET

Balance diet

Supplies all nutrients in adequate

proportions to match the age and

gender

What basic knowledge you should

have on food and nutrition ?


Nutrients

Macronutrients

Carbohydrate

Protein

Fat

Micronutrients

VitaminsA, B, C, D, E, K

Minerals I, Fe, Ca, Cu, Zn

Nutrients in the diet


Nutrient 1 gram Energy

(kcal)

Carbohydrate 4

Protein 4

Fat 9

Highest energy from the fat,

but takes time

Quick

energy

More

energy


Basal metabolism (මුලික පරිාෘත්තීය ක්‍රියය )

exercise expenditure - High

spontaneous physical activity

Thermogenesis (Body temperature -ශරීර උෂ්ණත්ාය )

Thermic effect of food (ආහයර ජීර්වණයට)

Sportsman needs more energy

Daily Energy requirement of normal healthy adult

2000 – 2500 kcal

You need energy for


CORRECT PROPORTIONS –

WHO POPULATION NUTRIENT INTAKE GOALS

Nutrient/FactorRecommended % of

total energy

Total carbohydrate 55–75%

Total fat 15–30%

Protein 10–15%


ආහාරවල ඇති ම ෝෂ්‍ය දාර්ථවලින්

අමේ ශරීරයට ඉටුවන මසේවය

කාම ෝහයිඩ්මර්ට්

• ශක්තිය ල ාමදයි.

• ශරීර ටක සෑදීම

මරෝටීන්

• ශරීරය වර්ධනය කරයි.

• ශරීරමේ මගවී ගිය මකොටස් අලුත්වැඩියා කරයි.

• තුවාල සුව වීමට උ කාර මේ.1st Lecture, Certificate Course in Sport Nutrition by NSSL 2020

මතල් සහ මේද

• ශක්තිය ල ාමදයි.

• ශරීර ටක සෑදීම

විටිනන සහ නිජ ලව

• මලඩ මරෝග වලින් ශරීරය ආරක්ෂ්‍ා කරයි.

• අස්ථි වර්ධනයට

• හිමමොග්මලොබින් ිජ දවීමට


Safe level of dietary protein intake

For healthy adult - 1g/kg/d

For a person with 60 kg body weight

60 g per day protein for body needs

For an athlete – 1.2 g/kg/d

Protein intake


BASIC FOOD GROUPS

පිෂ්ටමය ආහයර

(ධයනය, අල, පයන්)

මයළු, මයශ බ ෝග ,

මස්, බිත්තර

පලතුරු

එළාළු

කිරි සහ කිරි

ආහයර

ඇට ාර්වග (nuts)


Higher the DIETARY DIVERSITY

-better the nutrient supply

-lower the risk of nutritional deficiencies

දින තා ආහාර මේලට මමම සෑම කාණ්ඩමයන් ම

ආහාර එකතු කර ගන්න !

DIETARY DIVERSITY(විවිධත්වය)


All the minerals and vitamins are important for

good health and for better performances

Vitamin D – bone health

Calcium and phosphorus – bone health

Iron – Heamoglobin synthesis and oxygen

delivery

MICRONUTRIENTS- Vitamin & minerals


අහාරවල රතිඔක්සිකාරක(Antioxidants in food)

• විටමින් A, විටමින් C සහ E හුල ආහයර

(එළාළු, පලතුරු)

• බසලිනියම් (ඇට ාර්වග, මස්, මයළු, හතු,කුළු

ඩු, බ බහත් පළළටි බක ටස)්


Antioxidants minimize tissue injury

and enhance healing


• අ ද්‍රවය ඉවත් කර ශරීරය පිරිසිදු කරයි.

• ශරීරමේ ම ොමහෝ ක්‍රියාවලට උදේ මේ.

• වැඩිහිටිමයකු දින තා ලය වීදුරු 6-8 (2-3 L) ක් වත් ානය කළ යුතුයි.

• දරුමවකු ලය වීදුරු 4-5 (1-1.5 L)

ලය


Calculation of general requirement of

water in liters

= Body weight in kg / 30

MORE FOR ATHLETES

WATER REQUIREMENT


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