Nutrition in Sports and

Physical Fitness
IMELDA T PARDEDE
KJF ILMU GIZI MEDIK
FAKULTAS KEDOKTERAN UNIVERSITAS RIAU
 ENERGY SYSTEM

ENERGY PRODUCTION
Energy-supplier metabolic system:
 Aerobic
 Anaerobic

=> Usage depends on duration, intensity & type of

physical activity
ATP
 The main currency for energy of the body
 Stored in limited amounts → ±3 oz (85 g) at any
given time → good for few seconds of exercise
 Resynthesizes of ATP:
1. ADP + CP → ATP
Catalyzed by creatine kinase (CK), hence limited by
availability of CK in muscles.
Sustain exercise: 5 – 8” (power lift, tennis serve, sprint)
2. Anaerobic/Lactic acid pathway
Pyruvic acid → lactic acid, that releases NAD that
straightly into ATP synthesis
Used in all-out energy activities that last 60 – 120”
Pathway limited by availability of NAD
3. Aerobic pathway
Glucose → pyruvate → Acetyl CoA → Krebs Cycle → ATP

Pathway limited by:

- Availability of substrates
- Supply of O2
- Availability of coenzymes
ENERGY CONTINUUM
 During exercise: one or more pathways may be used
At beginning: anaerobic
Continued with lactic acid pathways
 Prolonged moderate intensity: aerobic predominates
 Short course, high intensity exercises: anaerobic
pathway
 The continuum depends on O2 availability
 Other factors affecting O2 availability:
1. Intensity
2. Duration
 Fuels for Contracting Muscles

Sources of fuel
 Carbohydrate
 Protein
 Fats
Substrate Choice
 Intensity
 High-intensity, short duration: anaerobic → glucose, glycogen
 Moderate intensity with intermittent burst of high intensity
(tennis, basketball, football, soccer): aerobic & anaerobic
 Moderateintensity (jogging, hiking, cycling, recreational
swimming, gymnastic): aerobic & anaerobic
 Moderate to low-intensity (walking): aerobic → fats
 Duration
 Short: glucose & glycogen >>
 Long: fat>>
 Effect of training
 Trainingincreases number of mitochondria & levels of
enzymes involved in aerobic metabolism → increases
capacity of fat metabolism
 Diet
 More glycogen stored → glycogen used>>
 More fat → fat oxidation>>
Nutritional Status

 Body weight
 Ideal body weight = (Height – 100) - 10%

 Body mass index:

Body weight (kg)

Height (m)2
 BMI (kg/m2)
Classification Risk of
WHO WHO for Asian
comorbidities
pop.

Underweight <18.5 <18.5 Low

Normal range 18.50 – 24.99 18.50 – 22.99 Average
Overweight ≥25.00 ≥23.00
Pre-obese 25.00 – 29.99 – Increased
Ob. I (risky) 30.00 – 34.99 23.00 – 24.99 Moderate
Ob. II (Ob. I) 35.00 – 39.99 25.00 – 29.99 Severe
Ob. III (Ob. II) ≥40 ≥30 Very severe
 Body composition

Component Percentage (%)

Carbohydrate <1
Minerals 4
Fat 15
Protein 20
Water 60
 Body fat percentage

Rating Males Females

Athletic 6 – 10 10 – 15
Good 11 – 14 16 – 19
Acceptable 15 – 18 20 – 25
Overweight 19 – 24 26 – 29
Obese ≥25 ≥30
*Ratings for males & females age 18 – 30
Examination of body fat mass

 BIA
 Skin-folds:
 Bicep

 Tricep

 Subscapular

 Suprailiac
 Nutritional Requirements of Exercise

Fluid
 Body fluid balance → circulation
 Temperature regulation → sweating
 Guidelines for proper hydration (ADA):
 Before exercise: drink 400–500 mL at least 2hr before it
starts
 During exercise: drink 150–350 mL every 15–20 minutes
 After exercise: 450-675 mL for every pound loss during
exercise
 Fluid to be consumed:
 Plain water → less favorable
 Sports drink containing sugar, sodium, potassium
Carbohydrate
 Goal: increase muscle glycogen store
 At least 50 - 70% of total calorie
 Customized to meet athlete’s requirement
Protein
 Endurance athlete
 Slightly higher than RDA
 CHO must be adequate
 Resistance exercise
 Maintenance → same as controls
 Increasing lean body mass → 1.5 – 2 g/kgBW →
positive N balance
 Amino acid supplementation → not required
Fats
 Requirement: 20 – 30% of total calories/day
 Severe fat restriction (<15% total cal.) → hinders
intramuscular TG-storage
Supplementation:
 Iron
 Calcium
 Beta carotene
 Vit. C
 Vit. E
 B vitamins
 Other Considerations

 Alcohol → detrimental on performance

 Caffeine
 Endurance performance: enhance mobilization of FA
 Facilitating Ca. transport → reduce fatigue
 Restricted by IOC if urine level >12mg/L
 Ergogenic Aids
Definition
 A physical, mechanical, nutritional, psychological, or
pharmacological substance or treatment that either directly
improves physiological variables associated with exercise
performance or removes subjective restraints which may limit
physiological capacity.
 Mechanical: running shoes, nasal breathing strips
 Pharmacological: anabolic steroids, caffeine, amphetamines,
growth hormone, DHEA, antihistamine
 Physiological: blood doping, saline infusion
 Psychological: hypnosis, psychotherapy
 Nutritional:
 Metabolic fuels: CHO, pyruvate, lactate, BCAA
 Limiting cellular components: creatine, carnitine,
vitamins
 Anabolic/stimulants: caffeine, ephedrine
 Anticatabolic: antioxidants, β-hydroxyl-β-methylbutirate
(HMB)