nutrition management for athlete

8/11/2019 Nutrition Management for Athlete

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NUTRITION

MANAGEMENT FOR

ATHLETE

Mahayu Firsty Ramadhani

20thMarch 2013


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BASIC NUTRITION FOR ATHLETES

Contents

Pre-exercise meal

During exercise mealPost-exercise meal

DIET FOR ATHLETES


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Basic Nutrition Concern for Athletes

Athletes achieve peak performance by training andeating a variety of foods (25%-75% additional).

Athletes gain most from the amount ofcarbohydrates stored in the body.

Fat also provides body fuel; use of fat as fueldepends on the duration of the exercise and thecondition of the athlete.

Exercise may increase the athlete's need for protein.

Water is a critical nutrient for athletes. Dehydrationcan cause muscle cramping and fatigue.


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The type and amount of food eaten and the timebetween consumption and the event can influenceperformance.

The pre-event meal should be a light meal

should be taken at least 3 hours before competing

Easily digestible foods high in complex carbohydrates

A high sugar snack with minimal fat (cereal bar) 15

minutes or so before exercise will maintain bloodglucose levels

PRE-EXERCISE MEAL


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Pre-exercise meal

Pasta, breads, fruits and vegetables

A big salad with a small amount of protein

works well Select a small amount of lean meat such as

chicken or fish.


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During Exercise Meal

Frequent ingestion of glucose,

or preferably, a glucosepolymer in water, is widelyaccepted as a necessity duringan endurance event, toreplace glycogen. Drink 240-300 ml every 10-15 min duringexercise


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Post-exercise Meal Research shows that getting 100-200 grams of

carbohydrate within two hours of endurance exercisehelps athletes replenish adequate glycogen stores

Studies have found that a 4:1 ratio of carbohydrate to

protein seems to the ideal combination of nutrition.

Requires vitamins for antioxidant and replaceelectrolytesWeigh before and after exercise and

replace fluid losses.

Drink 600-720 ml water for every 0,5 kg lost.


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Conclusion Athlete needs additional energy 25%-75%

from normal people

Management of nutrition is important to

achieve the highest performance of athlete for

competition

Hydration is vital for athlete to maintain

performance


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References

Macdonald, I. Food and drink in sport British Medical Buletin (1992) Vol. 48, No 3, pp.

605-614

Quinn, Elizabeth. What to Drink for Proper Hydration During Exercise. 15thApril 2011.

Accessed from

http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm 18th

March 2013Quinn, Elizabeth. Simple Sports Nutrition Tips. 3th June 2011. Accessed from

http://sportsmedicine.about.com/od/sportsnutrition/tp/SimpleSportsNutrition.htm

18th March 2013

Dugdale, David C. Nutrition and athletic performance. 20thMarch 2011. Accessed from

http://www.nlm.nih.gov/medlineplus/ency/article/002458.htm 18th March 2013.Anderson, J L. Young and S. Prior. Nutrition for the Athlete. Accessed from

http://www.ext.colostate.edu/pubs/foodnut/09362.html 18thMarch 2013
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htmhttp://sportsmedicine.about.com/od/sportsnutrition/tp/SimpleSportsNutrition.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002458.htm%2018th%20March%202013http://www.ext.colostate.edu/pubs/foodnut/09362.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09362.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09362.htmlhttp://www.nlm.nih.gov/medlineplus/ency/article/002458.htm%2018th%20March%202013http://www.nlm.nih.gov/medlineplus/ency/article/002458.htm%2018th%20March%202013http://www.nlm.nih.gov/medlineplus/ency/article/002458.htm%2018th%20March%202013http://www.nlm.nih.gov/medlineplus/ency/article/002458.htm%2018th%20March%202013http://sportsmedicine.about.com/od/sportsnutrition/tp/SimpleSportsNutrition.htmhttp://sportsmedicine.about.com/od/sportsnutrition/tp/SimpleSportsNutrition.htmhttp://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htmhttp://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htmhttp://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm


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