sports food presentation
TRANSCRIPT
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SPORTS FOOD
Seminar on
By:Lokesha, T. K.
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Contents
Introduction
Intensity and sources of energy
Recommended dietary allowances
Basic requirements of sports food
Classification of sports food
Sports drinks
Energy drinks
Milk and milk products in sports food
conclusion
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FOOD
Food is a material usually of plant or animal origin,that consists of essential body nutrients, thatsupplies energy to mind and body to performvarious functions in the body
SPORTSAny physical activity or game under certain rule
ATHLETE
Generic term used for sportsmen and sportswomen
SPORTS FOODFood which covers special nutritional requirementsof sports person or athlete
(www.tax.ohio.gov)
INTRODUCTION
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Group Energy (Kcal /day)
Infants 583-843
Pre-school children 1240-1690
School children 1970-2190
Adolescent-Boy-Girl
2450-26402060
Adult-Male-Female
2425-38001875-2925
Sports person 3000-6000
Energy requirements for different age
groups
( ICMR,Hyderabad )
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TO OBTAIN ADEQUATE NUTRITION TO OPTIMISEPERFORMANCE
Athletes Have Special Needs!
Require More Nutrients
Protein, Fat Carbohydrates
Vitamins and Minerals
Why sports food?
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Increased level of energy
Decreased weakening of muscle tissue
Injury prevention
Decreased time of recovery
Increased stamina
Decreased percent body fat
Improved health
IMPROVED PERFORMANCE!
( Robert et al., 1999 )
Benefits of Sports food to a Sports person
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Intensity and sources of energy
Ultra endurance-Tennis,Golf
FatsAerobicLow intensitylong duration
Walking,
Jogging
FatsAerobicModerate to
low intensity
Marathon,,
Running drills,Cyclists
Muscle
glycogen+Circulatingblood glucoseand fatty acids
50% Anaerobic
+50% Aerobic
Moderate
intensity longduration
Track runners,Swimmers,
Weight lifters
Glucose andGlycogen
Anaerobicproduction of
ATP
High intensityshort duration
ExamplesSourcesPathwayIntensity
( Rao,1996)
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( Brown, 2005 )
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3000-6000135-225120-200400-600
1.5-3.050-851080-2500
3-63-630-6080-150
29255020280
0.4301200
1.21.51640
22255020280
0.4301200
1.11.31440
18755020280
0.4301200
0.91.11240
32006020350
0.4281200
1.61.92140
28756020350
0.4281200
1.41.61840
24256020350
0.4281200
1.21.41640
Energy, KcalProtein, gmFat,gmCarbohydrates, gmVits. And mineralsCal, gmIron, mgVit A, g
Thiamine, mgRiboflavin, mgNiacin, mgVit C, mg
HWMWSWHWMWSW
Sportsperson
WomenMan
Requirements ( per day)
Nutrient
Recommended dietary allowances
(National Institute of Nutrition & ICMR, Hyderabad)
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Energy requirement for different
intensity sports
430-573251-322
TennisGolf
Low intensity longduration
179-465430-501322-501322-573
WalkingJoggingBadmintonBasket ball
Moderate to lowintensity
573-716573-644430-752358-644
MarathonFootballCyclistsSkiers
Moderate intensity longduration
1074-1289501-788859-1146
Track runnersSwimmersSprint cyclist
High intensity shortduration
Energy required(cal/hr)
ExamplesIntensity
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Essential for recovery &
controls muscle break down
Contribute 10-15% ofenergy
Recommended level(ada)
1.5-1.7 gm/Kg.bw
Build & maintain muscle
mass
Contribute 40% ofenergy
Recommended level
(ADA)
1. Protein
Primary fuel-contribute 65-70
% of energy
Requirement- 400-600
gm/day Recommended level ( ADA)
7-10 gm/ Kg . bw
Must replenish
After exercise- 1gm/Kg.bw/2hrs
Continuous exercise- 30-60gmper hr
Contributes 40% ofenergy
Requiremen-300-350gm
per day
Recommended level(ADA)
5-6 gm/ Kg . bw
Maintain glucose &
glycogen level
1. CHO
Sports personNon sports personNutrient
Basic Requirements of Sports food
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Contributes 20-25%of
energy
Utilized during low
intensity exercises
Recommended level-
120-200 gms / day
Omega-3 fatty acids-
increase stamina &
maintain cardiovascular
health of an athlete
Contributes 10% of energy
Require for growth,recovery
& maintenance of health
Protective padding for
organs Recommended level ( ADA)
20 gms / day
1. Fat
Cont..
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Electrolytes (minerals like sodium andpotassium) in sports drink:
Encourage drinking Replace the electrolytes lost in sweat
Help in maintenance of fluid balance
Sodium is the main electrolyte lost in sweat
Potassium lost in small amounts in sweat( Vrijens et al., 1999 )
1.Carbohydrate-electrolyte solution
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Essential nutrients
Minerals
Vitamins
Essential fatty acids
Other food components
Caffeine
CreatineAntioxidant (Vit. E & C &-Carotene):
FFA (Oleic, Capric & Caprylic)
1.Supplements
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1.Pre-game
1.During game
1.After game
Classification of Sports food
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To ensure adequate energy for the body duringworkouts and to avoid stomach upset
Carbohydrates are the best choice
Eat a small meal or snack 2 hrs beforeexercise
Avoid very high fat foods, Sugars andsweets
Drink plenty of liquids for pre-exercisehydration
( McKinley health centre, 2002 )
1.Pre-game Sports food
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Plan properly to access your race-day nutrition
Consider weather conditions
Start drinking right away and keep drinking
every 15-20 min
Carbohydrate-electrolyte solutions are best
Why drinking fluids so important?
( McKinley health centre, 2002 )
1.During game Sports food
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Dehydration can impair performance and
increase risk of heat illness
Three levels of severity:
- Heat cramps- Pain, involuntary muscle stress
- Heat exhaustion- Headache, Nausea, Vomiting, Weakness,Rapid pulse, sweating
- Heat stroke- High body temperature, Drowsiness,Irrational behavior, COLLAPSE COMA
( Vrijens et al., 1999 )
Dehydration and Heat-illness
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Start the muscle recovery process with a combination ofCHO- and protein
Eat -CHO- rich foods/fluids within 1 to 2 hrs after hard
exercise to replenish glycogen stores
Try full strength juices as it contain more CHO-,
potassium
Eat at least 50-100 g of CHO- within 2 hrs of a hardworkout
Drink plenty of fluids!
( McKinley health centre, 2002 )
1.After game Sports food
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Before Sports- Drinking 1 to 2 cups of cool water 1 to 2 hrs beforestarting sport
- Drinking 1 to 1 cups of cool water 10 to 15 min beforesport
During Sports
- Drinking 1 to 2 cups of sports drink every 20 min
more you sweat - more fluid you need to drink
After Sports- Within 2 hrs, drinking 3 cups of cool sports drink forevery pound of body weight lost during exercise
Drink on a schedule; dont wait until
thirsty
( Wenger et al., 2001 )
When & What To Drink?
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Sports drinks are specially formulated -CHO electrolyte drinks which are designed to:
Boost the performance Deliver nutrients to yield quick energy
Also supply fluid
It is recommended for activities lasting longer forone hour
( Kim, 2004 )
Sports Drinks
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Isotonic sports drink- Similar no. of dissolved particles per unit vol. as
blood plasma
Hypotonic sports drink
- Quickly replace fluid, no -CHO
- For gymnasts
Hypertonic sports drink
- High level of -CHO
- After game or long events
( Kim, 2004 )
Types of sports drinks
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Continuous aerobic activity (>30 min)
High intensity activity (>45 min)
Intermittent activity (>60 min)
After exercise to promote recovery
Those who do not like water
For use in hot weather
( Davis et al., 1999)
When are sports drinks useful?
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FAO has taken out a patent on a manufacture of
bottle coconut water
Full of salt, sugar & vitamins
Very good hydration properties
Natural isotonic beverage
Coconut water
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Energy drinks
Energy drinks are meant to supply mental and physical
stimulation for a short period of time. They usuallycontain caffeine, taurine and glucurono-lactone,carbohydrate, protein and fat
(Murray, 2003 )
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FLOW CHART FOR PRODUCTION OF
ENERGY DRINKS
Milk
solids
Veg.oil Sugar Supplement
s
Blending
Adjust TS to 35-40%
Pre-heating(
65C)
Homogenization
Spray drying(90C &185C)
Dry blending of Vitamins
Packaging & Storage
Malt
( Aristocrat pharmaceutical ltd )
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Fluid milk Cheese
Low-fat fermented dairy products
Whey: Utilized in preparation of sports beverages
(Kampinga & Colaco, 2003; Choudhari, 2004; Beucler et al., 2004) Whey proteins
Milk and milk products in sports food
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Nutrition basis
whey protein -excellent protein
quality
612.161Soy protein
762.577Casein
732.980Beef
823.191Cows milk
923.2104Whey protein concentrates
943.8100Whole egg
NPUPERBVProtein source
( Peter H. Brown, 2005 )
Basic nutrition
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Essential amino acids profile of key proteins
(mg/g protein)
-22-17His
11171118Trp
29473869Thr43664968Val
33544763Ile
39572421Met
78939732Phy
27706393Lys
688685105Leu
WheatEggSoyWPC80
Amino acids
( Peter H. Brown, 2005 )
Basic nutrition
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Whey
Ultrafiltration(50C,100 PSi)
Retentate( 25% TS,18% Protein)
Spray drying(70C & 175C)
Dried WPC ( 70-75% Protein)
Dry blending(sugar,color,flavour & other supplements)
Packaging and storage
Ready to drink WPC beverage mix
Flow chart for production of Ready to drink
WPC beverage mix
( Singh et al,1999
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Raw mango based RTS sports beverage
Squash-like beverage
Raw pineapple-20%,sugar-7.5%,
stabilizer- 0.15% & salt- 1.2%
-using hydrolyzed whey permeate
( Singh et al., 2004 )
Development of Whey Drink at NDRI
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Whey protein and Malt based:
-Resource high protein, Navartis Healthcare Pvt. Ltd.
Milk solids , veg. Oil and Malt based:
-Complan, Heinz India ltd.
Milk solids and malt based:
-Horlicks, GSK
-Bourn vita, Cadbury
-Maltova, GSK
-Milo, Nestle India ltd
Glucose, cocoa powder, malt and milk solids based
- Boost drink
- Boost freeze- Boost plus
Commercially available sports foods in India
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Concept of well-balanced diet is the basic nutritionalrequirements for athlete
Choose a proper pre- and post- game food
Keep hydrated during game
The beneficial effects are also intended for other targetgroups
There is no single magic food that has all the nutrientsyour body needs, you need to eat a variety of foods
Conclusion
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