Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy. Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach. From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction Measurements of Fitness Various Sport Categories Specific Nutritional needs of a sportsperson Supplements: Types, effects and side effects Ergogenics and ergolytics Meal Planning: Points to be considered Pre, during and Post workout meals Side effects of inappropriate intake

1. DOCTORAL SEMINAR II
NEELAKSHI TANIMA
PhD 4TH SEMESTER
DEPARTMENT OF FOOD & NUTRITION
COLLEGE OF HOME SCIENCE, SKRAU, BIKANER

2. OVERVIEW
 Introduction
 Measurements of Fitness and their tests
 Various Sports Categories
 Specific Nutritional needs of a sportsperson
 Meal Plan: Points to be considered
 Pre, during and Post workout meals
 Supplements: Types, effects and side effects
 Ergogenics and Ergolytics
 Suggested reading resources for sports nutrition

3. INTRODUCTION
Sports nutrition is a discipline which applies
principles derived not only from nutritional but also
biochemical and physiological scientific knowledge, for the
purpose of promoting optimal performance while remaining
healthy.
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.
To play any sport or to do any activity flawlessly, a
person needs to be fit.

5. Ability to move the body
easily and smoothly
during various actions
like bending, twisting and
stretching. Ease of action
and capacity to reach
various positions without
injury is a measure of
flexibility.
Smooth working of entire body,
involving coherent and
meaningful movements of the
organ to achieve a particular
task or goal like combined
action of eye and hand while
playing cricket, volleyball,
tennis etc.
Ability to balance self
without swaying much
or losing balance.
Quickness of
reaction with
fast and sure
movements. For
example: Feet
springing or
dodging.

6. Measurement of Body parts
movement like run, chase
Muscular ability to lift, push or
pull.
Ability of the body to withstand
stress for a prolonged period of
time , shorter the time, poorer
the endurance. Heart and
oxygen carrying capacity are
determinants of endurance.

7. TESTS FOR EACH FITNESS MEASUREMENTFLEXIBILITY
• Test: Stand
with feet
together and
bend down
slowly to touch
toes and floor
without bending
knees. Do not
bounce.
• Score:
• Fair: Touch
toes easily
• Good: Touched
floor
• Very Good:
Touched
knuckles to
floor
• Excellent:
Touched palms
flat to floor
COORDINATION
• Test: Tennis
ball test
against the
wall
• Score:
• Fair: 48-50
catches
• Good: 54-
56 catches
• Very good:
62-64
catches
• Excellent:
70-72
catches
EQUILIBRIUM
• Test: To
Stand in
Tadasana,
as long as
one can
• Score:
• Fair: 15
seconds
• Good: 20
seconds
• Very
Good: 25
seconds
• Excellent:
30 seconds
• Test: Run
100 m and
time it.
• Fair: 20
seconds
• Good: 18
seconds
• Very
Good: 16
seconds
• Excellent:
14 seconds
SPEED

8. AGILITY
• Test:
Skipping
rope for one
minute
without
tripping.
• Fair: 90
skips
• Good: 110
skips
• Very Good:
130 skips
• Excellent:
150 skips
STRENGTH
• Test: Tested by
static or dynamic
method. Based on
hand grip
dynamometer
• Score:
• Males:
• Fair: 49-52
• Good: 53-55
• Very Good: 56-
58
• Excellent: 59+
• Females:
• Fair: 29-31
• Good: 32-34
• Very Good: 34-
36
• Excellent: 36+
ENDURANCE
• Test: Number of
pushups, pull ups
(chin-ups), dips on
the parallel bars,
sit-ups and squat
jumps.
• Score:
• MALES
• Poor: <10
• Fair: 15
• Good: 20
• Very Good: 25
• Excellent: 30
• FEMALES
• Poor: <7
• Fair: 12
• Good: 15
• Very Good: 18
• Excellent: 21

9. VARIOUS SPORTS CATEGORIES
 There are large variety of sports in existence, so the Global
Association of International Sports Federation has developed
categories of sports, based on the primary types of activities that make
up the sport.
Category Examples of sports
Physical Football, Basketball, Athletics
Mind Chess, Draughts, eSports
Motorized Formula one, Motorcycling
Coordination Lawn bowls, Billiards, Shooting
Animal-supported Horse racing, Equestrian, Polo

10. Group Type of Activity
Average
Body. Wt
(Kg)
Kcal/Kg/Day
Total
(KCal/Day)
I Power events of super heavy category 100+ 70 7000+
II
Power events of higher weight category: Heavy
weight lifting, boxing, wrestling, Judo, and Throwing
events (hammer, shot-put, discus etc.)
80-90 70 6000
III
Endurance events: Marathon, Long distance running,
Long distance Walking, Road cycling, Rowing, Middle
& Long distance swimming (200mt. And above.)
65
(60-70)
80
5200
IV
Team events & Power events of Middle Weight
Categories: Hockey, Foot ball, Volley ball, Basket ball,
Tennis, Track Cycling, Javelin, Badminton, Hand ball,
Jumpers, Sprint running And Swimming (below
200mt.), Water Polo Middle weight Categories of
Power events like Boxing, Wrestling, Weight lifting,
And Judo (60-80kg.)
65
(60-70)
70
4500
V
Events of Light Weight Category: Gymnastics, Table
Tennis and Power events of Lightweight category
(60kg. Below) and Yachting
60 60 3600
VI Skill Games: Shooting, Archery and Equestrian 60 50 3000
Source: National Institute of Nutrition

11. SPECIFIC NUTRITIONAL NEEDS OF SPORTSPERSONS
 Athlete‘s challenging physical training and competition need to adequately fuel their
bodies on a daily basis. This fueling process requires a specialized approach.
 It is about free exercise during exercise and post exercise nutrition. It is mostly about
fluids, carbohydrate calories and a bit about sodium.

12.  Carbohydrate Loading(CL): To build up glycogen stores, there are
two phases. It is based on the depletion-repletion principle.
1. A week before the event the athlete exercises vigorously to deplete
glycogen stores and consumes diet high in protein and fats, with CHO
restricted to 100 g.
2. After 2 to 3 days of glycogen depleting phase, a diet low in fat,
moderate in protein and high in carbohydrate (250-500 g) is consumed
for 3-4 days. Complex carbs preferred over the simple one.
Precautions/Considerations
 CL is not recommended for short term competition, it can lead to
heaviness. For events lasting more than 90 min, CL may be required.
 Some adverse effects of CL includes myoglobinuria, chest pain and
change in ECG, when GL has been used persistently.
 Not advised for athletes in early adolescence, and should not be used
more than 2 to 3 times/ year.

13. REQUIREMENTS OF FLUID, CARBOHYDRATE AND SODIUM
Type of event
Requirement
Water
ml
Carbohydrate
g/ltr
Sodium
meq/l
Events lasting longer than one hr 300-500
60-100 (with 500-
1000 ml water)
-
Events lasting between 1 to 3 hrs 300-500(before the event)
60-80 (with 800-
1600 ml water)
-
Events lasting more than 3 hrs
300-500(before the event)
500-1000 ml
60-80 (500-1000 ml) 20-30
Source: B. Srilaxmi, 2014, Dietetics, Ch. 23, Sports nutrition, pg no. 418, Seventh edition.

14. One size Doesn’t Fits all
Athlete’s History
Bioenergetics and logistics
Total weekly Training and competition time
Living Arrangements, access to food and
travel schedule
Conditions like hunger, fatigue, weakness,
light-headedness should be prevented and a
comfortable gastrointestinal state is desirable.

15. PRE, DURING AND POST TRAINING MEALS
Pre Event Meals : 3-4 Hours Before
 Baked Potato + Cottage Cheese Filling + Glass of
Milk • Baked Beans on Toast • Breakfast Cereals
with Milk • Bread Roll with Cheese / Meat Filling +
Banana • Fruit Salad with Fruit Flavored Yoghurt •
Pasta or Rice with a Sauce Based on Low Fat
Ingredients (e.g. Tomato, Vegetables, Lean Meat
 1-2 Hours Before
 • Liquid Meal Supplement, Milk Shake or Fruit
Smoothie, Sports Bar, Breakfast Cereals with Milk,
Cereal Bars, Fruit Flavored Yoghurt, Fresh Fruits.
 Less than 1 hour Before
 • Sports Drink, Carbohydrate Jell, Cordial Sports
Bar, Jelly Lollies.

16. HYDRATE
Aim for at least 8 ounces (250
milliliters) of fluids, every 15 to 30
minutes, depending upon the heat.
Have carbohydrates-in-water solutions
(for example, maltodextrins or sports
drinks ), rather than plain water.
Cyclists: Carry two water bottles. Or
uses hydration system(for example,
CamelBak). Walkers: Carry a water
bottle.
CALORIES
For events longer than one hour,
consume at least 300 calories per hour
of exercise.
SALT
For multi-hour events in conditions of
heat and humidity, consume salty foods,
and sodium-rich solutions and gels.

17. EATING RECOMMENDATIONS ON THE DAY OF THE
EVENT
Sport -3 to -4 hrs -2 hrs
-5 to 0
mins
+15 to 30 mins
during the
event
+15-30 mins
past
Non-
endurance
Light balanced meal
of high %
carbohydrate
Fluid ingestion
Fluid
ingestion-
400-600 ml
-
Water as
desired
Fluid ingestion
Endurance
200-500 kcal meal
with 50-100 g CHO,
fluid ingestion
Fluid ingestion
400-600 ml
CHO 50
g
(optional)
Fluid ingestion
200-400 ml
CHO 30-60 g
some sodium
Fluid
ingestion, 50-
100 g CHO
some sodium
Source: B. Srilaxmi, 2014, Dietetics, Ch. 23, Sports nutrition, pg no. 420, Seventh edition.

18. Recovery Phase: 3 R’s should Be followed :
Rehydration, Refueling and Rest.
Exhaustion of glycogen and torn up muscles,
demands for a post-workout meal which is high in
complex carbohydrates that break down slowly and
are loaded with healthy protein .
Complex carbohydrates include:
Quinoa
Brown rice
Nuts
Whole wheat bread
Healthy proteins include:
Tofu
Beans
Fish
Post training Protein and water intake depends on
the intensity and duration of the event.
One thing needs to replenish the deficit as early as
possible, take an immediate snack followed by a big
meal later.

19. SOME ARTICLES WRITTEN BY ME ABOUT REQUIREMENTS
AND MYTHS IN THE FIELD OF SPORTS NUTRITION

20. SUPPLEMENTS: TYPES, EFFECTS AND SIDE EFFECTS
 Sports supplement consists of products designed for and used by
sportspersons to improve their nutritional status, some aspect of
health, wellbeing, performance, muscle growth and/or recovery after
training.
 Available in various forms like pills, potions, powders, bars and
drinks, tablets, capsules and soft gel that promise to give the athlete a
winning edge.
Health supplement Sports supplement
Health Supplements are dietary
substances used to supplement the
normal diet of a person (above the age
of five years) wherein the quantity of
nutrients added shall not exceed the
recommended daily allowance.
Sports supplement is a sub category of
health supplement meant only for sports
persons where the RDA limits are
higher according to their body
composition and physical training.

21.  When sportspersons are unable to meet all their nutrient needs
from food, a specific nutrient supplement. If and when used in
the right way - the right amount at the right time on the right
occasion - they can help an athlete train and compete at their
best.
 They needs to be consumed under the guidance of well-
informed sports fraternity. If the quality control is done as per
National Anti-Doping Agency (NADA) specification, and the
target-specific supplement is taken in the appropriate doses,
sports supplements are safe.
 To eradicate the menace of doping, the World Anti-Doping
Agency (WADA) is a foundation initiated by International
Olympic Committee (IOC) which is coordinating the efforts
in the fight against doping. In India, it is National Anti-
Doping Agency (NADA) which ensures the implementation
of anti-doping program in the country.

22. Sr. No. Name of the Supplement
1 Multivitamins
2 Whey protein
3 Soya protein
4 Calcium
5 Antioxidant
6 Sports drink including AAs, CHO, Protein and Electrolyte
7 Glucosamine
8 L - carnitine
9 Creatine Monohydrate
10 Combination of arginine, glutamine, Branched Chain Amino Acids
11 Hematinic

23. SPORTS DRINKS, SNACKS AND SUPPLEMENTS
IN MARKET

24. SIDE EFFECTS OF SPORTS SUPPLEMENTS
 Irresponsible and unlawful manufacturing and labeling practices can lead to
containment of harmful and undeclared substances prohibited under anti-doping
agency, resulting in positive doping test.
 Not tested for purity, safety and efficacy.
 They don’t need FDA approval.
Side effects of Protein supplements could be
 Dehydration
 Liver and Kidney Damage
 Toxicity of various metals and harmful substances
 Excessive fat gain
 Gout
 Increase in blood acidity

25. ERGOGENICS & ERGOLYTICS
Ergogenics:
A substance or treatment that either directly improves physiological
variables associated with exercise performance or removes subjective
restraints which may limit physiological capacity.
Consumption of Ergogenics is not new or recent, evidence suggests that
Greek Olympians were Reported to Have used herbs, hallucinogenic
mushrooms, dried figs and strychnine to improve performance in BC
776(Wadler and Hainline, 1989; Applegrate and Grivette,1997).
Mechanical Nutritional Pharmacologi
cal
Physiological Psychological
Clothing, light
weight
Footwear
Creatine,
Caffeine, Food
supplements
Steroids, High
dose nutrient
supplements
Human Growth
Hormone,
Sauna,
Massage
Meditation,
Music,
Relaxation
techniques

26. Nutrition Street Drugs Medical Drugs Pseudo
Ergogenics
Others
Energy Sources Alcohol
Tobacco
Antihypertensive:
Diuretics, Beta-
blockers, Calcium
channel blockers
Caffeine
Erythropoietin
Anti-
inflammatory
Antacids
Antibiotics
Anti depressants
Oral anti fungals
Vitamins &
minerals
Marijuana
Cocaine
Phosphate sodium
Bicarbonate
Anti histamines
Eye drops
Sleeping pills
Cough
suppressants
Ergolytics:
Substances known to be worsen performance of an athlete and
classified into Nutrition, Street drugs, Medical drugs, Pseudo
ergogenics, Other categories.

27. SUGGESTED READING RESOURCES FOR SPORTS NUTRITION
 http://ilsi-india.org/PDF/Nutrition_&_Hyd_ Guidelines_for_Athletes_Final_report.pdf
 Supplements & Sports Food Policy, The Irish Sports Council.
 Draft_Notice_Comments_Guidance_Doc_Supplements_Sportspersons_16_03_2018.pdf
 B. Srilaxmi, 2014, Dietetics, Ch. 23, Sports nutrition, pg no. 420, Seventh edition.
 Joshi Shubhangini A., 2010, Nutrition and Dietetics with Indian Case Studies, Ch. 6,
Nutrition for Fitness and Sports, Third Edition, McGraw hill Education Pvt Ltd.
 IGNOU, Advance Nutrition, 2008, Ch.17, Sports Nutrition, Pg no.505, Gita Offset Printers.
 https://www.wada-ama.org/
 Nationa Institute Of Nutrition