1. Sports NutritionPresentation Transcript
1. Suprvised by: RD , Haifa Al- SuleiteenSamar Ali AlDhamadiSports Nutrition
2. ContentsSports Nutrition Lecture containing general information about sports nutrition for Health
Professionals, Athletes and the public. Enjoy !1 INTRODUCTION(History & ENERGY
METABOLISM)2DAILY REQIURMENTS NUTRITION; BEFORE, DURING & AFTER34DIETARY
SUPPLEMENTS AND ERGOGENIC AIDS
3. History 532 - 516 B.C [2]Greeks and Romans started the Olympic games, the athletes had their
own special regimen for great performance which included diet and nutrition.9 kg (20 pounds) of
meat.9 kg (20 pounds) of bread.Alcohol was commonly drunk as an Ergogenic aid.[2] American
Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and
the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The
American Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
4. Sports Nutrition [1]Sports Nutrition requires an understanding of both exercise physiology and
nutrition. Proper nutrition [supports] training and can improve performance, whereas improper
nutrition can be detrimental to performance. Similarly, can be detrimental to both short-term and
long-term health.[1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed.
Chicago, American Dietetic Association: 2006.
5. ENERGY METABOLISM
6. Energy Metabolism [1]StorageEnergyTransfer Energy is stored in the body in the form of CP,CHO
(blood glucose, liver, muscle glycogen) Fat (serum FFA and TG, muscle triglycerides, adipose
tissue) Protein (muscle).CHO, fat, Protein supply energy, with fats and CHO being primary source. 3
systems to transfer stored energy to form ATP [1] Dunford M. Sports Nutrition: A Practice Manual for
Professionals. 4th ed. Chicago, American Dietetic Association: 2006.
7. Energy Metabolism [2]Energy expenditure =Energy intake ►Energy balancePhosphagenEnergy
Systems used during exercise for muscular work GlycolyticOxidativeAerobicAnaerobic[2] American
Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and
the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The
American Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
8. All system work simultaneously, but one system may predominate.ATP-CP provides rapid energy,
anaerobic, secondsGlycolysis uses only glucose, anaerobic, high intensity activity 1-3 min Aerobic
uses CHO, Fat, protein, longer periodsEnergy Metabolism[1][1] Dunford M. Sports Nutrition: A
Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006.
9. The Phospagen System [2]UsedEnergyAmount Events lasting no longer than a few seconds and
of high intensity. Adenosine triphosphate (ATP) andcreatine phosphate provide the readilyavailable
energy present within the muscle. The amount of ATP present in skeletal muscles (5 mmol/kg wet
weight) is not sufficient to provide a continuous supply of energy, especially at high exercise
intensities.[2] American Dietetic Association Report. Position of the American Dietetic Association,
Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic

2. Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 –
527.
10. The Phospagen System [2]ReservePrimaryCreatine phosphate is an ATP reserve inmuscle that
can be readily converted tosustain activity for 3 to 5 minutes. The amount of creatine
phosphateavailable in skeletal muscle is 4 times greaterthan ATP, and therefore, is the primary
fuelused for high intensity, short duration activitiessuch as the clean and jerk in weight lifting, orfast
break in basketball. [2] American Dietetic Association Report. Position of the American Dietetic
Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and
Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3;
509 – 527.
11. The Anaerobic Glycolytic Pathway [2]Uses muscle glycogen and glucose that are rapidly
metabolized anaerobically through the glycolytic cascade.This pathway supports events lasting 60 to
180 seconds. Approximately 25% to 35% of total muscle glycogen stores are used during a single
30- second sprint or resistance exercise bout.Neither the phosphagen nor the glycolytic pathway can
sustain the rapid provision of energy to allow muscles to contract at a very high rate for events
lasting greater than 2 to 3 minutes. [2] American Dietetic Association Report. Position of the
American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine:
Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109
Number 3; 509 – 527.
12. The oxidative pathway fuels events lasting longer than 2 to 3 minutes.The major substrates
include muscle and liver glycogen, intramuscular, blood, and adipose tissue triglycerides, and
negligible amounts of amino acids from muscle, blood, liver, and the gut. Examples of events for
which the major fuel pathway is the oxidative pathway include a 1,500-meter run, marathon, halfmarathon, and endurance cycling or 500 meter swimming events.The Oxidative Pathway [2][2]
American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of
Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal
of The American Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
13. As oxygen becomes more available to the working muscle, the body uses more of the aerobic
(oxidative) pathways and less of the anaerobic (phosphagen and glycolytic) pathways. Only the
aerobic pathway can produce large amounts of ATP over time via the Kreb’s cycle and the electron
transport system. The Oxidative Pathway [2]The greater dependence upon aerobic pathways does
not occur abruptly, nor is one pathway ever relied on exclusively.[2] American Dietetic Association
Report. Position of the American Dietetic Association, Dietitians of Canada, and the American
College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic
Association . 2009 Volume 109 Number 3; 509 – 527.
14. The Oxidative Pathway [2]Primarily aerobiccrossover5. Sex6. FitnessLevel of theindividual7.
Prior nutrient intake8. Energystores1.The intensity2.Duration3. Frequency4.Type of
activityAnaerobic pathwaysDetermine when the crossover from primarily aerobic to anaerobic
pathways occurs.[2] American Dietetic Association Report. Position of the American Dietetic
Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and
Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3;
509 – 527.
15. Athletes need to consume adequate energy during periods of high-intensity and/or long-duration
training to:body weight and healthMaintaintraining effectsMaximizeEnergy ? Why ? [2][2] American
Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and
the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The
American Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.

3. 16. Can result in:Loss of muscle mass.Menstrual dysfunction.Loss of or failure to gain bone
density.Increased risk of fatigue, injury, and illness.Prolonged recovery process.Low Energy Intakes
[2][2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians
of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance,
Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
17. DAILY REQIURMENTS
18. Carbohydrate [2]CarbohydratesMaintain blood glucose levels during exercise.Replace muscle
glycogen.The amount requiredDepends upon:The athlete’s total daily energy expenditure. Type of
sport. Sex, and environmental conditions.RecommendationsAthletes 6 to 10 g/kg(2.7 to 4.5 g/lb)
body weight per day[2] American Dietetic Association Report. Position of the American Dietetic
Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and
Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3;
509 – 527.
19. Protein [2]Recommended protein intakesCan generally be met through diet alone, without the
use of protein or amino acid supplements.Energy intake Sufficient to maintain body weight is
necessary for optimal protein use and performance.RecommendationsEndurance and strengthtrained athletes 1.2 to 1.7 g/kg(0.5 to 0.8 g/lb) body weight per day.[2] American Dietetic Association
Report. Position of the American Dietetic Association, Dietitians of Canada, and the American
College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic
Association . 2009 Volume 109 Number 3; 509 – 527.
20. Fat [2]20 % Consuming 20% of energy from fat does not benefit performance.Fat Source of
energy, Fat-soluble vitamins, Essential fatty acids.High-fatHigh-fat diets are not recommended for
athletes.Recommendations20% to 35%of total energy intake.[2] American Dietetic Association
Report. Position of the American Dietetic Association, Dietitians of Canada, and the American
College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic
Association . 2009 Volume 109 Number 3; 509 – 527.
21. NUTRITION; BEFORE, DURING AND AFTER
22. Dehydration [2]Dehydration450 - 675 mLfor every pound (0.5 kg) of body weight lost during
exercise.16 - 24 oz (water deficit in excess of 2% to 3% body mass) decreases exercise
performancePrevent dehydration from occurring during exercise and individuals should not drink in
excess of sweating rate.AfterThe goal of drinking [2] American Dietetic Association Report. Position
of the American Dietetic Association, Dietitians of Canada, and the American College of Sports
Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009
Volume 109 Number 3; 509 – 527.
23. Hydration [1]Every 15 min during2 hours Before15 min Before After activity2-3 cups1-2 cups½-1
cupAt least 2 cups for each pound of body weight lose[1] Dunford M. Sports Nutrition: A Practice
Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006.
24. Nutrition [2]AfterBeforeDuring[2] American Dietetic Association Report. Position of the American
Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition
and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number
3; 509 – 527.
25. Before [2]BeforeMeal or snack should provide sufficient fluid to maintain hydration. ↓Fat and fiber
to facilitate gastric emptying and minimize gastrointestinal distress. ↑Carbohydrate to maximize
maintenance of blood glucose. Moderate in protein. Composed of familiar foods. Well tolerated by
the athlete.[2] American Dietetic Association Report. Position of the American Dietetic Association,

4. Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic
Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 –
527.
26. Carbohydrate Before [1]12123434-4.5G/kg Body wtTime Prior[1] Dunford M. Sports Nutrition: A
Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006.
27. Why ?Replace fluid losses.Provide carbohydrates for maintenance of blood glucose levels.
During [2]CHO(approximately 30 to 60 g per hour)Important for endurance events lasting longer than
an hour when an athlete has not consumed adequate food or fluid before exercise, orif an athlete is
exercising in an extreme environment (eg, heat, cold, or high altitude).[2] American Dietetic
Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the
American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American
Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
28. After [2] Why? Provide adequate fluids, electrolytes, energy, and carbohydrates ->Replace
muscle glycogen and ensure rapid recovery. Carbohydrate:1.0 - 1.5 g/kg (0.5 - 0.7 g/lb) body
weight.During the 1st 30 minutes. Again every 2 hours for 4 to 6 hours. Replace glycogen stores.
Protein:Provide amino acids for building and repair of muscle tissue.After[2] American Dietetic
Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the
American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American
Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
29. DIETARY SUPPLEMENTS AND ERGOGENIC AIDS
30. Vitamin and Mineral Supplements [2] Dieting, habitually eliminating foods. Ill or recovering from
injury. Specific micronutrient deficiencyConsuming adequate energy from a variety of foods to
maintain body weightNoMaySingleUnSpecific medicalor nutritional reason (eg, iron supplements to
correct iron deficiency anemia)Folic acid for women of childbearing potential, should be followed[2]
American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of
Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal
of The American Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
31. Efficacy Not to useGain attentionClaimedBanned, or illegalInsufficientDIETARY SUPPLEMENTS
AND ERGOGENIC AIDS [2]May claimedNotDangerousClaimed[2] American Dietetic Association
Report. Position of the American Dietetic Association, Dietitians of Canada, and the American
College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic
Association . 2009 Volume 109 Number 3; 509 – 527.
32. Ergogenic Aids [3]?Any training technique, mechanical device, nutritional
practice,pharmacological method, or psychological technique that can improve exercise
performancecapacity and/or enhance training adaptations[3] Kreider R. , Wilborn C., Taylor L. (2010)
Journal of the International Society of Sports Nutrition, 7:7: 1-3.
33. [2][2] American Dietetic Association Report. Position of the American Dietetic Association,
Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic
Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 –
527.
34. Ergogenic Aids that May Perform as Claimed, but for which there Is Insufficient Evidence
[2]ColostrumsGlutamineClaimed as health &Performance enhancersBeta
hydroxymethylbutyrateRibose[2] American Dietetic Association Report. Position of the American
Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition

5. and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number
3; 509 – 527.
35. Ergogenic Aids that Do Not Perform as Claimed [2]The majority of ergogenic aids currently on
the market are in this category includes:Amino acids.Bee pollen.Branched chain amino
acids.Carnitine.Chromium picolinate.Cordyceps.Coenzyme Q10.Conjugated linoleic
acid.Cytochrome C.Dihydroxyacetone.Gamma oryzanol.Ginseng.Inosine.Medium chain
triglycerides.Pyruvate.Oxygenated water.Vanadium.It is possible for any of these compounds to
eventually move from this to another category subsequent to appropriate scientific inquiry and
evaluation.[2] American Dietetic Association Report. Position of the American Dietetic Association,
Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic
Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 –
527.
36. Ergogenic Aids that Are Dangerous, Banned, or Illegal [2] The ergogenic aids in this category
should not be used and are banned.ExamplesAndrostenedione.Dehydroepiandrosterone.19norandrostenedione.19-norandrostenediol.Other anabolic, androgenic
steroids,Tribulisterrestris.Ephedra.Strychnine.Human growth hormone.[2] American Dietetic
Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the
American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American
Dietetic Association . 2009 Volume 109 Number 3; 509 – 527.
37. References :[1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed.
Chicago, American Dietetic Association: 2006.[2] American Dietetic Association Report. Position of
the American Dietetic Association, Dietitians of Canada, and the American College of Sports
Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009
Volume 109 Number 3; 509 – 527.[3]Kreider R. , Wilborn C., Taylor L. (2010) Journal of the
International Society of Sports Nutrition, 7:7: 1-3.
38. Thank You!Intern Clinical Dietitian: Samar Ali AlDhamadi