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Sports peoples nutrition

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Dilip jaipal
Dilip jaipal

This document provides information on nutrition for sports people. It begins by outlining the importance of healthy eating for both short-term and long-term benefits. Key nutrients like carbohydrates, protein, fat, water, fibre, vitamins and minerals are then discussed, highlighting the best food sources and requirements for sports people. The document notes sports nutrition depends on the type of sport but should provide enough energy and nutrients to meet training demands while supporting recovery. Carbohydrates and protein needs may be higher for athletes compared to non-athletes. The document concludes with an activity comparing food serves for a sedentary teenager versus a teenage sportsperson.

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JSC Astana medical university Department of Physical culture Theme : Sports people nutrition. Done by : Sangeeta Yadav Group : 160
Nutrition For sports peoples
Session Outline Importance of Healthy Eating Activity how do you measure up? Nutrition for Sports People Activity food comparison
Why is Healthy Eating important for sport peoples?
Everything you experience now will influence the rest of your life Lots of things are happening to you Body Growth, Sexual maturity, Body shape Ideas, Feelings about you, Friendships, Family relationships, Future plans?????? The food you eat now will have a strong influence on your health both NOW and in the FUTURE!
Short term Improves: Energy Fitness Looks Well being Immunity Concentration Wt Control Long term Reduce risk of developing; Anorexia Nervosa Bulimia Nervosa Dental Caries Lifestyle related health problems as Adults: Obesity Osteoporosis Cardiovascular Disease Type II Diabetes Some Cancers
Basis of a Healthy Diet BALANCE + MODERATION + VARIETY AND ENERGY IN = ENERGY OUT
Sports peoples nutrition
Dietary Guidelines Enjoy a wide variety of nutritious foods Cereals Fruit Vegetables, legumes Lean meat, fish, poultry & alternatives Milk, yoghurt, cheese Extras
Important By eating a wide variety of food, you are more likely to consume all the nutrients you need. NO SINGLE FOOD can provide you with all the nutrients necessary for good health!!
Important Nutrients Carbohydrates Main energy source can be sugars or starches. Best Sources: Wholegrain Breads & Cereals, fruit, legumes. Others: Jam, sugar, honey, sdrink, lollies, cakes, (Fat/ sugar)
Important Nutrients Protein Growth, build & repair muscle & other body tissues. Best Sources: Lean meat, eggs, dairy, legumes and nuts.
Important Nutrients Fat Important for absorption of some vitamins, & growth, energy. 3 types: Saturated (BAD) Animal products such as meat, dairy, eggs, butter, coconut & palm oil. Poly & Mono-unsaturated (GOOD) Seeds, fish, margarine and most vegetable oils, avocado, olives, nuts.
Important Nutrients Water Helps excrete waste products. Minimum 2L per day. Best source: H2O Others Soft drinks, fruit juice, fresh fruit, cordial, sports drinks (cause dental caries). Avoid caffeinated fluids and alcohol- dehydrating
Important Nutrients Fibre Prevent constipation, prevent bowel cancer and heart disease, assists with weight control. Sources: Plant foods - fruit, vegetables, wholegrain breads and cereals
Important Nutrients Vitamins Vital to life. Necessary to build bones, teeth, and body tissues. Best Sources - Eating a WIDE VARIETY of foods from the 5 food groups.
Important Nutrients Minerals Vital to life. Especially important during growth. Calcium - Strong bones/teeth, muscle contraction, nerve impulses, blood clotting. Best sources: Milk, Yoghurt, Cheese, Canned Fish (with bones). Others: some green vegies, soy beans & legumes. Iron - Healthy Blood to transport oxygen to your organs, cells, tissues so they can use energy you get from food. Best source: Animal products, especially lean red meat. Others: Other meats, green leafy vegies, wgrain and fortified B & C.
Look at what you ate during the week Use the handouts to work out how your eating pattern compares to the AGHE. Are there any groups where you are; over the recommended? under the recommended?
What about Sports People A basic training diet should: Provide energy and nutrients to meet demands of training Include a wide variety of foods Enable the athlete to achieve optimal body weight and fat levels for performance Promote a quick and full recovery after exercise Provide adequate fluids to ensure maximum hydration before, during and after exercise Consider the short and long term health of the individual
What about Sports People Depends on type of sport Still need to have a balanced healthy diet to get vitamins and minerals (cant pig out on extras) Is very similar to that of the general public just require more serves and better planning.
What about Sports People Carbohydrates Serves as an energy fuel for the body, stored in liver and muscle tissue as glycogen Is the most readily available fuel for exercise A high carbohydrate diet and regular training promotes high glycogen stores and spares protein
What about Sports People Depending on type of activity and training regime amount can vary from: 5-7g/kg, <1hr mod intensity 7-10g/kg, 1-3 hours mod-high intensity 10-12g/kg, 5-6 hours mod-high intensity AGHE provides ~ 500g CHO at max servings. Therefore, people training at high level will need extra CHO foods. Best Sources?
What about Sports People Protein Is important for muscular repair and growth 1.2 1.6g/kg (~0.75g/kg average person) However, AGHE provides enough protein to meet requirements NB. Eating extra protein above requirements DOES NOT mean you will build more muscles! Best Sources?
What about Sports People Water ++, especially endurance Consume before, during and after Vitamins and Minerals Vitamin and minerals are required in many body functions and processes A balanced diet usually ensures athletes meet vitamin and mineral needs. ? If athletes need more than non-athletes
Food Comparison Group 1: Sedentary teenager Group 2: Teenage Sportsperson Lay out foods on butchers paper according to requirements Think about serve sizes (use booklet to help) Whats the difference?
QUESTIONS?

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Sports peoples nutrition

  • 1. JSC Astana medical university Department of Physical culture Theme : Sports people nutrition. Done by : Sangeeta Yadav Group : 160
  • 3. Session Outline Importance of Healthy Eating Activity how do you measure up? Nutrition for Sports People Activity food comparison
  • 4. Why is Healthy Eating important for sport peoples?
  • 5. Everything you experience now will influence the rest of your life Lots of things are happening to you Body Growth, Sexual maturity, Body shape Ideas, Feelings about you, Friendships, Family relationships, Future plans?????? The food you eat now will have a strong influence on your health both NOW and in the FUTURE!
  • 6. Short term Improves: Energy Fitness Looks Well being Immunity Concentration Wt Control Long term Reduce risk of developing; Anorexia Nervosa Bulimia Nervosa Dental Caries Lifestyle related health problems as Adults: Obesity Osteoporosis Cardiovascular Disease Type II Diabetes Some Cancers
  • 7. Basis of a Healthy Diet BALANCE + MODERATION + VARIETY AND ENERGY IN = ENERGY OUT
  • 9. Dietary Guidelines Enjoy a wide variety of nutritious foods Cereals Fruit Vegetables, legumes Lean meat, fish, poultry & alternatives Milk, yoghurt, cheese Extras
  • 10. Important By eating a wide variety of food, you are more likely to consume all the nutrients you need. NO SINGLE FOOD can provide you with all the nutrients necessary for good health!!
  • 11. Important Nutrients Carbohydrates Main energy source can be sugars or starches. Best Sources: Wholegrain Breads & Cereals, fruit, legumes. Others: Jam, sugar, honey, sdrink, lollies, cakes, (Fat/ sugar)
  • 12. Important Nutrients Protein Growth, build & repair muscle & other body tissues. Best Sources: Lean meat, eggs, dairy, legumes and nuts.
  • 13. Important Nutrients Fat Important for absorption of some vitamins, & growth, energy. 3 types: Saturated (BAD) Animal products such as meat, dairy, eggs, butter, coconut & palm oil. Poly & Mono-unsaturated (GOOD) Seeds, fish, margarine and most vegetable oils, avocado, olives, nuts.
  • 14. Important Nutrients Water Helps excrete waste products. Minimum 2L per day. Best source: H2O Others Soft drinks, fruit juice, fresh fruit, cordial, sports drinks (cause dental caries). Avoid caffeinated fluids and alcohol- dehydrating
  • 15. Important Nutrients Fibre Prevent constipation, prevent bowel cancer and heart disease, assists with weight control. Sources: Plant foods - fruit, vegetables, wholegrain breads and cereals
  • 16. Important Nutrients Vitamins Vital to life. Necessary to build bones, teeth, and body tissues. Best Sources - Eating a WIDE VARIETY of foods from the 5 food groups.
  • 17. Important Nutrients Minerals Vital to life. Especially important during growth. Calcium - Strong bones/teeth, muscle contraction, nerve impulses, blood clotting. Best sources: Milk, Yoghurt, Cheese, Canned Fish (with bones). Others: some green vegies, soy beans & legumes. Iron - Healthy Blood to transport oxygen to your organs, cells, tissues so they can use energy you get from food. Best source: Animal products, especially lean red meat. Others: Other meats, green leafy vegies, wgrain and fortified B & C.
  • 18. Look at what you ate during the week Use the handouts to work out how your eating pattern compares to the AGHE. Are there any groups where you are; over the recommended? under the recommended?
  • 19. What about Sports People A basic training diet should: Provide energy and nutrients to meet demands of training Include a wide variety of foods Enable the athlete to achieve optimal body weight and fat levels for performance Promote a quick and full recovery after exercise Provide adequate fluids to ensure maximum hydration before, during and after exercise Consider the short and long term health of the individual
  • 20. What about Sports People Depends on type of sport Still need to have a balanced healthy diet to get vitamins and minerals (cant pig out on extras) Is very similar to that of the general public just require more serves and better planning.
  • 21. What about Sports People Carbohydrates Serves as an energy fuel for the body, stored in liver and muscle tissue as glycogen Is the most readily available fuel for exercise A high carbohydrate diet and regular training promotes high glycogen stores and spares protein
  • 22. What about Sports People Depending on type of activity and training regime amount can vary from: 5-7g/kg, <1hr mod intensity 7-10g/kg, 1-3 hours mod-high intensity 10-12g/kg, 5-6 hours mod-high intensity AGHE provides ~ 500g CHO at max servings. Therefore, people training at high level will need extra CHO foods. Best Sources?
  • 23. What about Sports People Protein Is important for muscular repair and growth 1.2 1.6g/kg (~0.75g/kg average person) However, AGHE provides enough protein to meet requirements NB. Eating extra protein above requirements DOES NOT mean you will build more muscles! Best Sources?
  • 24. What about Sports People Water ++, especially endurance Consume before, during and after Vitamins and Minerals Vitamin and minerals are required in many body functions and processes A balanced diet usually ensures athletes meet vitamin and mineral needs. ? If athletes need more than non-athletes
  • 25. Food Comparison Group 1: Sedentary teenager Group 2: Teenage Sportsperson Lay out foods on butchers paper according to requirements Think about serve sizes (use booklet to help) Whats the difference?