Apply Basics of Sport Nutrition and Hydration

Apply basics of sport nutrition and hydration Nefassilk polytechnic college,
SPR MDR2 02 0921 Sport section.

By Simachew W , Year 2024
Course outline
Course Title: Sport Nutrition
Course Code: SPR MDR2 02 0921
Credit hours: 2(two)
Prerequisites course: Apply basics of nutrition and hygiene
Course Objective: At the end of this course, the trainees will be able to:
• Describe nutrition, exercise and sports related fitness.

• Explain nutrition for performance and energy utilization
• Distinguish protein and Hydrogen in spot nutrition
• Select meal before and after competitions
• Describe vitamins role, function and recommendation
Course Description/Content
The goal of this course is to equip the trainee with the tools necessary for counseling an athlete in
the area of nutrition. Although this course is strongly sports oriented, it does contain useful
information for those who are not as active. This course deal with Proper nutrition and physical
fitness go hand in hand when working to maintain a healthy lifestyle. Nutrition theory and
concepts, protein for athletes, carbohydrates for athletes, calories requirement for athletes,
Hydration for athletes, vitamins and Ant oxidation performances enhancing substances, weight
loss and theory and exercise.
CHAPTER ONE: THEORY OF NUTRITION
1.1. Basic nutrients

1.2. Carbohydrates
1.3. Fats
1.4. Proteins
1.5. Vitamins
1.6. Minerals
1.7. Water
Apply basics of sport nutrition and hydration (SPR MDR2 02 092) for regular Athletics Middle
distance running coaching trainees (NSPTC) Page 1
CHAPTER TWO: INTRODUCTION TO SPORT NUTRITION AND PERFORMANCE

2.1 .Athletes nutrition
2.2 .Benefits of Proper Nutrition for sport performance
2.3 . Sports nutrition diet tips
CHAPTER THREE: THE ROLE OF NUTRIENTS IN PHYSICAL PERFORMANCE
3.1 .The role of carbohydrate in physical performance
3.2 .The role of fat in physical performance
3.3 .The role of proteins in physical performance
3.4 .The role of vitamins and minerals in physical performance
3.5 .The role of water in physical performance
CHAPTER FOUR: DIET AND EXERCISE
4.1. Introduction
4.2. Nutrition before exercise and Guidelines
4.3. Sample of Pre-Exercise Foods
4.4. Nutrition During exercise and Guidelines
4.4. Nutrition after exercise
4.5. Sample of Pre-Exercise Foods
4.6. Nutrition after exercise an Guidelines
4.7. Sport drinks
CHAPTER FIVE: FLUID IN SPORT
5.1. Introduction
5.2. Hydration & Dehydration
5.3. Causes of Dehydration
5.4. Seven Rules of Hydration
5.5. Hyponatremia or Water Intoxication
5.6. Hydration before exercise and Guidelines
5.7. Hydration during exercise and Guidelines
5.8. Hydration after exercise and Guidelines
CHAPTER SIX: DIET AND WEIGHT MANAGEMENT
6.1. Body composition and function of health

6.2. Factors that influence our body weight
6.3. Daily calorie requirements for women & men
6.4. Eating disorder
6.1. General weight Management tips

References
 Course Burha. (1998), The Complete South African Guide to Sports Nutrition, 1st edition.
 Dr Louise Burke and Greg Cox. (2010), The Complete Guide to Food for Sports
Performance, 3rd edition.
 Edmund R. Burha and Daniel. Castelu (1999), Avery’s Sports Nutrition Almanac, 2nd
edition.
 Ronald J. Maughan. (2000), Nutrition in Sport, 2nd edition.
 Text: William D. Mcardle, Frank I. Katch and Victor L. Katch. (1999), Sports and
Exercise Nutrition, 3rd edition.
Online Component:
www.gssiweb.com
www.fitnesspros.com
wwwgnc.com
www.nysc.com
UNIT ONE
THEORY OF NUTRITION
 Nutrition is the scientific way of eating which means what we eat and what we are not
eat.
 Nutrition is the science that studies the interactions between living organisms and food.
 Human nutrition includes the study of nutrients and other substances found in foods; how
the human body uses nutrients for growth and maintenance; and the relationship between
foods, food components, dietary patterns, and health.
 The study of nutrition encompasses all aspects of the ingestion, digestion, absorption,
transport, metabolism, interaction, storage, and excretion of nutrients by the body.
 In a broader sense, the study of nutrition also includes the various psychological,
sociological, cultural, technological, and economic factors that affect the foods and
dietary patterns chosen by an individual
We need food for our health and life. Our food that we eat has its own effect on our health and
we can measure the energy capacity of our food that we eat by calories.
A calorie: - is the heart required to raise the temperature of one gram of water by one degree
Celsius.
A kilo calorie (kcal):- is the heat required to raise one kilogram of water by one degree Celsius.
The measurement of the energy value of food is the kilo joule.
Joule: - can be defined as the energy used when 1K.g is moved 1 meter by the force of 1N.
To convert kilocalorie (Kcal) in to Kilo joule:-
1cal =4.2J
1kcal =4.2kJ
What are nutrients?

2.1. BASIC NUTRIENTS
Nutrients are the chemical substance found in the food that we eat. An important aspect
of nutrition is the daily intake of nutrients.
Nutrients consist of various chemical substances in the food that makes up each person's diet.
Many nutrients are essential for life, and an adequate amount of nutrients in the diet is necessary
for providing energy, building and maintaining body organs, and for
various metabolic processes.
People depend on nutrients in their diet because the human body is not able to produce many of
these nutrients or it cannot produce them in adequate amounts.
Nutrients are essential to the human diet if they meet two characteristics.
 First, omitting the nutrient from the diet leads to a nutritional deficiency and a decline in
some aspect of health.
 Second, if the omitted nutrient is put back into the diet, the symptoms of nutritional
deficiency will decline and the individual will return to normal, barring any permanent
damage caused by its absence.
THE THREE FUNCTIONS OF NUTRIENTS

 Provide Energy:- Carbohydrates Proteins and fats
 Regulate body functions: - Proteins and fats
 Promote growth and development: - proteins, fats, vitamins, minerals and water.
They are six major classifications of nutrients:-
1. Carbohydrates.
2. Proteins.
3. Fats.
4. Vitamins.
5. Minerals.
6. Water.
Note: Fiber: - is an addition requirement, as it aids the function of the digestive tract and
protects against many diseases. What Is Fiber? Fiber is a virtually indigestible substance that is
found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes
through the human digestive system virtually unchanged, without being broken down into
nutrients. Carbohydrates constitute the main source of energy for all body functions.
These six nutrients can be categorized in to two groups.

Macro nutrients: - are nutrients they have energies and we need large quantity:-
1. Carbohydrates.
2. Proteins.
3. Fats
Micro nutrients: - are nutrients they have no energies and we need in small quantity:-
1. Vitamins.
2. Minerals.
3. Water
2.1. Carbohydrates
They are composed of the elements carbon (C), hydrogen (H) and oxygen (O). Or
It is a composed of carbon a tom and water (CH2O)n.
Carbohydrates are the major source of energy for the body.
Through the bonding of these elements carbohydrates provide energy for the body in the
form of kilocalories (kcal) with an average of 4 cal which is equal to 17J per gram (kcal/g)
of carbohydrates.
Carbohydrates made up of sugar and it is classified in to:-

A. Smallest carbohydrates
B. Complex carbohydrates
A. Smallest carbohydrates
The smallest carbohydrates are the simple sugars that are made up of one sugar and unit two
sugar units. This is
 Mono saccharides.
 Disaccharides.
The simple sugars that are made up of one sugar unit is Known as monosaccharides.
Example:-
Glucose: - Natural sugar found in food
Fructose: - fruit sugar and honey = the sweets of the simple
Galactose:- not found freely in nature
The simple sugars that are made up of two sugars unit is known as disaccharides.
Examples:-
Sucrose: - it is a product of glucose and fructose.
Lactose: - it is a product of glucose and galactose.
Maltose: - it is a product of glucose and glucose.
The best known simple sugar is table sugar, which is also known as sucrose, a disaccharide.
Other simple sugars include the monosaccharide’s glucose and fructose, which are found in
fruits, and the disaccharides, which include sucrose, lactose (found in milk), and maltose (in beer
and malt liquors).
B. Complex carbohydrates
It is made up of three to thousands of sugar molecules are linked together.
The larger carbohydrates are made up of these smaller simple sugars and are known as
polysaccharides (many sugar molecules) or complex carbohydrates.
Unlike simple sugars, they do not have a sweet taste.
It can classify in to two:-

Starch
1. Plant
Fiber
2. Animal Glycogen
Examples of foods high in complex carbohydrates include
 potatoes,
 beans, and
 Vegetables.
During digestion, complex sugar (polysaccharides) are broken down into simple sugar
(disaccharides) and then to one unit sugar (monosaccharide’s). These are absorbed in the small
intestine and transported in the blood to the liver, where fructose and galactose are converted to
glucose.
The body utilizes most carbohydrates to generate glucose, which serves as the basic functional
molecule of energy within the cells of the human body (glucose is broken down to ultimately
produce adenosine triphosphate, or ATP, the fundamental unit of energy).
2.2. Fats
Definition
 Fats are organic compounds that are made up of carbon, hydrogen and oxygen.
 Fats have a smaller number of oxygen molecules than carbohydrates have.
 Though this small number of oxygen molecules makes fat insoluble in water, but soluble
in certain organic solvents.
 They are a source of energy in foods. Fats belong to a group of substances called lipids
and come in liquid or solid form.
 The basic structure of fats is a glycerol molecule consisting of three carbons, each
attached to a fatty-acid chain. Collectively, this structure is known as a triglyceride, or
sometimes it is called a triacylglycerol. Triglycerides are the major form of energy
storage.
 The energy contained in a gram of lipids is more than twice the amount in carbohydrates
and protein, with an average of 9 kcal per g is equal to 37J.
Based on:-
 The chemical structure of their longest and

 Dominant fatty acid,
Fat can be broken down into two types:-
A. saturated
B. unsaturated
A. saturated
These are the biggest dietary cause of high LDL levels (high density of lipo- protein "bad
cholesterol"). When looking at a food label, pay very close attention to the percentage of
saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of
calories.
Saturated fats are found in animal products such as:-
 butter
 cheese
 whole milk
 ice cream and
 Fatty meats.
They are also found in some vegetable oils, coconut, palm, and palm kernel oils.
Note: Most other vegetable oils contain unsaturated fat and are healthy
B. unsaturated
Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated
fats have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils
are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) There are two
types of unsaturated fats:
 Monounsaturated fats: - are liquids at room temperature but start solidity at refrigerator
temperature. Examples include olive and canola oils.
 Polyunsaturated fats: - are liquids at room temperature but in the refrigerator temperature.
Examples include fish, safflower, sunflower, corn, and soybean oils
Whether a fat is solid or liquid at room temperature largely depends on its property of being
saturated or unsaturated.
Fats from plant sources are largely unsaturated, and therefore liquid at room temperature.
Fats that are derived from animals contain a higher amount of saturated fats, and they are
therefore solid at room temperature. An exception to this rule is fish, which, for the most part,
contain unsaturated fat.
The important difference between saturated and unsaturated fatty acids is: -
Saturated fatty acids are the most important factor that can increase a
person's cholesterol level. An increased cholesterol level may eventually result in the clogging
of blood arteries and, ultimately, heart disease
Not all fatty acids are considered harmful. In fact, certain unsaturated fatty acids are considered
essential nutrients. Like the essential amino acids, these fatty acids are essential to a person's diet
because the body cannot produce them.
The essential fatty acids serve many important functions in the body, including regulating blood
pressure and helping to synthesize and repair vital cell parts. Fats are also required for:-
 The absorption of fat-soluble vitamins

 They are generally thought to increase the taste and flavor of foods and
 To give an individual a feeling of fullness.
 Protect vital organs such as the heart and kidneys.
Cholesterol
 A molecular formula C27H45OH

 It has three regions. Region one Hydrogen-Carbon Tail. Region two Hydrogen-Carbon 4
ring and region three Hydroxyl (OH)
 Cholesterol is a fatty like substance belonging to the chemical group known as sterols.
 A high intake of saturated fat increase cholesterol level, but it is also found in red meats
liver kidney egg yolk.
 A certain amount of cholesterol is needed by the body for building cells and producing
hormones, but too much is harmful, as it contributes for heart disease.
 Cholesterol is not a water-soluble enough to dissolve in the blood along with fats and fat-
soluble nutrients; therefore, it travels in the blood through lipo-protiens.
 Cholesterol is bounded to two types of lipo-protein (a combination of lipids+ proteins):-
1. High density lipo-protein (HDL): - blood fat that help transport cholesterol out of the
artery. This is good Cholesterol as it does not adhere to vessel walls and may even protect
against heart disease.
These are unsaturated fat
2. Low density lipoprotein (HDL): - blood fat that transport cholesterol to organs and
tissues; excess amount results in the accumulation of deposit on the artery walls. this is
bad Cholesterol
These are saturated fat
2.3. Proteins
Proteins are chemically different from carbohydrate and fats, and are complex in structure.
Proteins are composed of the elements carbon (C), oxygen (O), hydrogen (H) and nitrogen (N).
They have a variety of uses in the body including:-
 serving as a source of energy

 as substrates (starter materials) for tissue growth and maintenance and
 for certain biological functions, such as:-
 Taking structural proteins

 Transfer proteins
 Enzyme molecules and
 Hormone receptors.
 Proteins are also the major component in bone, muscle, and other tissues and fluids.
When used for energy protein supplies an average of 4 cal/g.
Proteins are formed by the linking of different combinations of the twenty common amino acids
found in food. Of these, eight are essential for the human in the synthesis of body proteins.
Protein may be found in a variety of food sources. Proteins from animal sources (meat, poultry,
milk, and fish) are considered to be of high biological value because they contain all of the
essential amino acids. Proteins from plant sources (wheat, corn, rice, and beans) are considered
to be of low biological value because an individual plant source does not contain all of the
essential amino acids. Therefore, combinations of plant sources must be used to provide these
nutrients.
2.4. Vitamins
Vitamins are chemical compounds that are essential nutrients which enable the body to function
efficiently, but they do not provide energy.
Vitamins are essential for:-
 Regulate metabolic processes

 Growth
 Function of the nervous system and immune system
 In enzyme production and
 A number of metabolic reactions
There are thirteen vitamins, which may be divided into two groups: -
1. Fat-soluble vitamins: - four in number and stored in the liver and in fatty tissue. It
include:-
 Vitamins A:- to aids growth and repair of tissue

 Vitamins D: - increase the absorption of calcium and promotes the
growth of bones.
 Vitamins E: - helps muscles to utilize oxygen and may aid recovery after
exercise.
 Vitamins K: - essential in blood clotting.
2. Water-soluble vitamins: - nine in number are execrated in the urine.
 Biotins: - to synthesis of fat, glycogen and amino acid.

 Folate: - for amino acid metabolism, synthesis of RNA & DNA and new cell
synthesis
 Niacin: - to conversation of carbohydrate, fat and protein into usable forms of

energy
 Pantothenic acid: - to metabolism of fat cell, carbohydrate and protein.
 Riboflavin: - for energy metabolism, maintenance of skin, mucous membrane and
nervous structures.
 Thiamin: - to conservation of carbohydrate into usable forms of energy,
maintenance of appetite and nervous system function.
 Vitamin B-6: - to metabolism of amino acid and glycogen
 Vitamin B-6: - to synthesis of blood cells and other metabolic reactions
 Vitamin C: - to maintenance and repair of connective tissue, bones, teeth and
cartilage; promotion of healing; aid in iron absorption.
These two groups are dissimilar in many ways.
1. Cooking or heating destroys the water-soluble vitamins much more readily than the fat-soluble
vitamins.
2. Fat-soluble vitamins are much less readily excreted from the body, compared to water-soluble
vitamins, and can therefore accumulate to excessive, and possibly toxic, levels.
This means, of course that levels of water-soluble vitamins in the body can become depleted more
quickly, leading to a vitamin deficiency if those nutrients are not replaced regularly.
2.5. Minerals
Minerals are different from the other nutrients discussed thus far, in that they are inorganic
compounds (carbohydrates, proteins, lipids, and vitamins are all organic compounds). The
fundamental structure of minerals is usually nothing more than a molecule, or molecules, of an
element. The functions of minerals do not include participation in the yielding of energy.
But they do play vital roles in several physiological functions including:

o critical involvement in nervous system functioning,

o in cellular reactions,
o in water balance in the body, and
o In structural systems, such as the skeletal system.
Because minerals have a very simple structure of usually one or more molecules of an element,
they are not readily destroyed in the heating or cooking process of food preparation. However,
they can leak out of the food substance that contains them and seep into the water or liquid the
food is being cooked in. This may result in a decreased level of minerals being consumed if the
liquid is discarded.
There are many minerals found within the human body, but of the sixteen (or possibly more)
essential minerals, the amount required on a daily basis varies enormously.
That is why minerals are subdivided into two classes:-
1. Macro minerals
2. Micro minerals.
Macro minerals: - include those that are needed in high quantities, ranging from milligrams to
grams.
Examples:-
Calcium
Phosphorous and
Magnesium.
Micro minerals: - are those necessary in smaller quantities, generally between a microgram and
a milligram.
Examples: -
Copper
Chromium and
Selenium.
2.6. Water
Water represents 40-70% of total body mass. Individual who are lean and muscular have higher
water content than fatter individual with the same body mass, because fat contains less water.
Water makes up the last class of nutrients, though the fact that it is considered a nutrient is
surprising to many people.
Water has many necessary functions in the human body. Some of its actions include:-
its use as a solvent (a substance that other substances dissolve in),

as a lubricant,
It bathes tissue such as the eyes, brain and spinal cord.
as a conduction system for transportation of vital nutrients and unnecessary waste, and
As a mode of temperature regulation.
There are many available sources of water other than tap water and bottled water. Some foods
have high water content including
Many fruits and vegetables.
The body can make small amounts of water from various metabolic processes that result
in molecules of water as a by-product. This, however, is by no means sufficient for the
body's needs of water.
UNIT TWO
INTRODUCTION TO SPORT NUTRITION AND PERFORMANCE
Definition
Sports nutrition: - is a science that studies about the nutritional factors effecting
performance, recovery and health, a knowledge of the nutritional value of food and fluids, and
the necessary skills to implement appropriate nutritional strategies into daily training and
competition.
Sport nutrition: - is the area of science of nutrition and diabetics that covers the needs of
individuals who engage in physical activity.
Introduction
Interest in the influences of food on the capacity for physical activity is as old as mankind. From
earliest times, certain foods were regarded as essential preparation for strenuous physical
activity.
A key priority for athletes is to establish a well-chosen training diet that can be easily
manipulated when special situations emerge (for example, changes to training load, changing
body composition goals, or special competition needs). A good base diet will provide adequate
nutrients and energy to enhance adaptations from training, support optimal recovery and avoid
excessive food-related stress. Heavy training increases the need for nutrients, particularly
carbohydrate, protein and micronutrients (vitamins and minerals).
In a recent consensus conference on food, nutrition and sports performance, carbohydrate

containing foods were identified as having the most significant impact on exercise performance.
The nutritional importance of protein, as a fuel for exercise and as a contributor to strength
development, has been over emphasized, whereas the fluid intake has been, by comparison,
underplayed.
Whether you exercise to keep fit, participate regularly in an organized sporting activity, or are
training to reach the peak level of your sport, good nutrition is an essential tool to help you
perform at your best.
Making smart choices about the type, timing and quantity of food to eat can all play a role in
realizing your best. Eating well is specific to you and your individual nutritional needs, as well as
your training and competition schedule.
To have enough energy for exercise and for life an adequate number of calories must be
consumed.
The amount of calories needed depends on many different factors such as:-
Age
Sex
Height
Weight
Muscle mass and
Fat mass.
Too few calories can negatively affect workouts and energy levels, as well as cause the
breakdown of muscle and bone, increasing the risk of injury.
It is important to nourish the body after several hours with no food (such as during sleep), so
breakfast is an important part of adequate calorie intake.
Sports and nutrition are directly related to each other. Taking into consideration the fact that
sportspersons need more energy to carry out their sporting activity effectively, it becomes of
prime importance to take care of the nutrition for sports performance.
As far as the nutritional diet of sportsperson is concerned, there are lot many things that deserve
proper attention like selection of foods, timing of food intake, selection of nutrition supplement
and many more. These things are again decided, keeping in mind several factors like the athletes'
energy needs, body composition, nutritional needs etc.
Athletes Have Special Needs which means:

 Require More Nutrients
 increase in Protein
 Increase in Carbohydrates
 Increase in Vitamins and Minerals
Benefits of Proper Nutrition for sport performance

• Decreased time of recovery
• Increased energy
• Decreased loss of muscle tissue In-season
• Increased stamina
• Decreased percent body fat
• Injury prevention
• Improved health
• improved performance!!
• Specific nutrition is needed for (football, baseball, softball, volleyball, tennis, track &
field). Because of:
 Explosive strength is required w/long periods of rest.

 ATP-CP immediate energy source.
 High protein requirements for FT-muscle fiber.
 Constant supply of carbohydrates to refuel body’s glycogen stores.
Total Caloric Ratio Need
 15% Fat
 30% Protein
 55% Carbohydrate
Supplementation
There are so many types of supplements now widely available, but for most people, providing
their diet is balanced and varied, supplementation is not necessary. Some athletes may which to
supplement their diets to enhance their performance, especially when the difference between
winner and runner-up can be a fraction of a second, or a single millimeter. The most commonly
taken supplements amongst athletes are protein, and creatine.
Protein based supplements are taken by those athletes wishing to increase their size and strength.
Creatine is used by a wider band of athletes. It is promoted as a muscle performance enhancer as
it is designed to allow repeated powerful muscle contractions. Creatine is naturally present
within the body; it is used in the ATP-PC system of anaerobic energy production, where PC
stands for Phospho-Creatine. Having excess stores of creatine enable this anaerobic energy
systems (and so a higher level of performance) to continue for longer.
Here are some sports nutrition diet tips:
 There is a need to consume fats and in fact 20-25% of your energy should come from
fats. If the fat intake would be less than that, it won’t be able to make any contribution in
boosting your performance level.
 There is a need to eat food before, during and after your exercise session, as that helps to
control blood glucose level, thereby helping in enhancing your sports performance.
 When an athlete performs his/her sporting activity, lot of fluid loss takes place, which
causes dehydration. Dehydration can eventually cause heat stroke. So, it is vital to drink
adequate water during and after your sports performance.
 It is advisable for sportspersons to eat a balanced diet consisting of plenty of proteins,
vitamins and minerals. Complex carbohydrate food and the intake of fat should be in
moderate quantities.
 It is vital to plan out your pre exercising or sports meal that works best towards charging
your energy. Limit the quantity of salt and simple sugar.
 Don’t change your diet plan before going in for your sports competition.
 Fasting is not recommended for sportspersons, as it is likely to hamper their performance
level.
If the athlete feel some kind of an uncomforted or pain in his/her abdomen or intestine, then
he/she must have had a high fiber or high fat content food in his/her pre exercise or sports meal,
so take care that it doesn’t happen again.
UNIT THREE
THE ROLE OF NUTRIENTS IN PHYSICAL PERFORMANCE
Introduction
Beside from training, nutrition is the most important influence on sports performance. To reach
one's highest potential, all of the body's systems must be working optimally. The best way to
achieve this is to eat a variety of nutritious foods.
Carbohydrate, protein, fat, vitamins, minerals and fluids all play a unique and crucial role.
3.1. THE ROLE OF CARBOHYDRATE IN PHYSICAL PERFORMANCE
Carbohydrates are the body's main energy source for all types of exercise. Carbohydrate is stored
as glycogen in the body, and the amount of glycogen stored in the body affects stamina and
endurance. When muscle cells run out of glycogen, fatigue sets in and performance will suffer,
though the effects will vary among different sports. Training and eating properly, with particular
attention to carbohydrates, can increase and maintain glycogen stores, which is particularly
important for endurance athletes.
A large part of an athlete's diet should be carbohydrate. Foods high in carbohydrate include
pasta, rice, cereals, starchy vegetables (e.g., potatoes, carrots, corn, and sweet potatoes), fruit,
and bread. Not all carbohydrates are equal in providing needed nutrients, however. Focusing on
carbohydrate from whole grains, fruits, and vegetables will make sure vitamins, minerals, fiber,
and other important nutrients are part of one's diet, while filling up on too many sweets
and processed foods can negatively impact sports performance.
What is carbohydrate loading?
Carbohydrate loading: - is a technique used to increase the amount of glycogen in

muscles. It involves eating extra carbohydrates during the week before a competition
while at the same time cutting back on your training. Carbohydrate loading is intended
for marathon runners and other elite athletes.
Carbohydrates (CHO) and Athletic Significance

• Primary source of energy.
• Primary glucose source in the muscle & liver.
• Body stores glucose in the form of glycogen.
• Glucose is primary fuel for brain & the CNS.
• CHO is involved in maintaining blood glucose levels which are vital to performance & appetite
control.
Specific CHO Nutritional Needs for individual who participate in sport
• Athletes who participate in high intensity sports should minimize their sugar & fat intake
because they are primarily burning glycogen for energy.
• Individual CHO needs are based on your type of sport-activity & intensity.
• Typically, CHO requirements range 6-11 g/kg/of lean body mass.
• CHO needs are calculated on based on your LEAN BODY MASS!!!
3.2. THE ROLE OF FAT IN PHYSICAL PERFORMANCE

Fat provides energy, protects the body's organs and helps with the absorption of some vitamins.
When fats are eaten as part of healthful foods, they provide an important energy source for
athletes in training. Good choices include the fats from nuts, seeds, vegetable oils (canola, olive,
peanut), and avocados.
Fats & Athletic Performance
• Essential Fatty Acids (EFA) are required for growth, recovery, & overall health.
• Fatty acids (FA) are an important source of energy.
• Aid in absorption of fat soluble vitamins.
• Protective padding for organs.
• Excess fat should be avoided.

• Minimize intake of saturated fatty acids and cholesterol.
• Eat a low fat meal before and after training competition. Fat takes long to digest!
• Include good sources of essential fatty acids
3.3. THE ROLE OF PROTEINS IN PHYSICAL PERFORMANCE

Protein is essential to build and repair muscle tissue. Protein allows muscles to contract, gain in
size, and increase in strength. Loading up on protein does not guarantee larger muscles. Protein
in excess of the body's needs is stored as fat, not protein. Muscle growth comes from hard work,
proper training, and balanced nutrition. Food sources of protein include lean meat and poultry
(fish and chicken), fish, legumes (dried beans and peas), nuts, seeds, and dairy products. Protein
needs for active athletes, especially endurance sports, are higher than for non-athletes. The
maximum recommended amounts of protein are 1.2 to 1.4 g/kg of body weight. This requirement
can be met through diet alone
Protein: Athletic Significance

• Proteins are the building block of muscle.
• Proteins spare muscle breakdown during exercise.
• Protein is essential for maintenance, growth & recovery.
• Only 20-30 grams of protein can be digested every 3-4 hours (excluding post-workouts).
• Excess protein is counter-productive, because it is broken down into glucose & fatty acids.
• Avoid eating high protein meals 2-3 hours prior to an exercise or competition.
3.4. THE ROLE OF VITAMINS AND MINERALS IN PHYSICAL

PERFORMANCE
All vitamins and minerals are important. Two that deserve special attention from athletes
are iron and calcium. Iron is important to carry oxygen in blood, and it plays a key role in sports
performance. The best sources of iron are lean red meats, shrimp, iron-fortified cereals, and
bread products.
Calcium keeps bones strong. Foods from the dairy group, including milk, yogurt, and cheese are
excellent sources of calcium. Non-dairy sources of calcium include dark leafy green vegetables,
but the calcium may not be absorbed as well. There are also many calcium-fortified juices and
foods that can help boost calcium intake. In addition, weight-bearing exercises increase bone
density.
Vitamins & Minerals in Athletic performance Significance

• Vitamins & minerals are needed for normal metabolism, growth, maintenance & repair of
tissues aside from overall health.
• Dietary surveys show that most athletes are deficient in one or several vitamins and/or
minerals.
• Optimum vitamin intake is attained from foods & supplements.
3.5. THE ROLE OF WATER IN PHYSICAL PERFORMANCE
When the body is dehydrated, blood circulation decreases and the muscles do not receive enough
oxygen for maximum performance. Thirst is an indication that dehydration has already occurred,
so it is important to drink frequently during exercise, before thirst sets in.
Water is critical to all body functions and makes up about 60 percent of a person's body weight.
Water helps move nutrients throughout the body and helps remove waste from the body.
Replacing the fluids lost during exercise is essential to sustaining performance,
preventing dehydration, and avoiding injury. Even mild dehydration can cause muscle and body
fatigue, which will reduce athletic performance. Since thirst is not always a reliable indicator of
fluid loss, athletes should drink fluids before they get really thirsty.
Water & Athletic Performance
• Glycogen is stored in the muscle and liver together with water.
• One gram of glycogen is stored with three grams of water.
• This means when glycogen is used, water weight is lost in the process.
• Water replenishment is the most important factor during exercise.
• Outside the narrow range of 98-100°F, your body will always sacrifice muscle function for
temperature regulation.
• Drink a minimum of 1 to 1.5 gallons/day.
 Flushes out metabolic waste products

 Maintains the bodies cooling system
 Prevents muscle cramps, strains and pulls.
Dehydration equals:
 Reduced endurance levels

 Fatigue
 Poor stamina
 Reduced maximum recovery between workouts
 Muscle cramps and joint pain
Remember…thirst lags behind need!!!
• If you drink 0.27 liters of plain water, 0.24 liters of it will empty from your stomach within 15
minutes.
• Simple glucose at 1-5% hardly inhibits stomach emptying at all, and does provide a boost to
blood glucose.
• Fructose at 2% enhances stomach emptying, causes less insulin burst and helps restore liver
glycogen.
UNIT FOUR
DIET AND EXERCISE
4.1. Introduction
Whether you are playing tennis, soccer, swimming or jogging, exercising people need to eat as
nutritious and as balanced a diet as they can, to fuel their body correctly and efficiently.
Good nutrition, like any competent structure, has basic ground rules. Following these rules and
getting plenty of practice implementing them, will help exercisers in whatever field, activity or
sport, feel great, perform better and achieve their goals more easily and healthily.
What an athlete consumes before, during and after exercise is important for comfort and
performance during exercise. While eating soon before exercise doesn't provide the bulk of the
fuel needed for the activity, it can prevent the distracting symptoms of hunger during exercise.
The major source of fuel for active muscles is carbohydrate which gets stored in the muscles
as glycogen in the days before exercise. This is one reason that the post-exercise meal is critical
to recovery and being ready for the next exercise session.
Active individuals often wonder what, and even if, they should eat before a workout especially
when hunger seems to strike just around workout time or when the race or football match begins
too early to consider eating beforehand. Experienced athletes may remember eating the wrong
food at the wrong time and wondering why they felt awful or performed poorly.
Can the timing and choice of foods consumed close to and during a workout really make a
difference in how we perform?
If your say yes for the above question you are correct because following a good diet with
adequate amounts of energy, carbohydrates, protein, vitamins, and minerals is critical for optimal
performance. No one performs their best by starting a workout hungry or with low glycogen
(carbohydrate) stores or after eating the wrong types of food too close to exercising. Also, failing
to replace depleted carbohydrates, protein, and fluids after a workout can decrease performance
in the days that follow. Because the recommendation for diet intake before, during, and after
exercise vary somewhat with different sports activities.
Remember: - Athletes need more food and fluids than non-athletes. Regular meals
and healthy snacks will help fuel your body before and after exercise. It is important to
give your body enough of the right fuel in order to feel good and have the energy you
need to be the best athlete you can be.
Snacks: - is seen in Western culture as a type of food not meant to be eaten as a main meal of
the day breakfast, lunch, or dinner but rather to assuage a person's hunger
between these meals, providing a brief supply of energy for the body or is a
small portion of food, as contrasted with a regular meal.
What should an exercising person eat before during and after exercise?
After reading the following pages you will get the answer
4.2. NUTRITION BEFORE EXERCISE

Objectives
 To prevent low blood sugar, to keep the athlete from feeling hungry,
 To provide the fuel our muscles and fluid for training and competition.
Guidelines
 The timing of this meal depends on individual preference for eating before exercise,
but research has conclusively revealed that eating something from between 1 to 4
hours before exercise, helps to keep plenty of blood glucose available for the
working muscles and fluid replacement 1 hour before exercise.
• Eat a larger meal if you have 3-6 hours before you begin your exercise. Smaller
"mini" meals are better if have 2-3 hours before your workout begins. Meals that are
high in complex carbohydrates (foods rich in carbohydrates that have long lasting
energy power) are best because they fuel your muscles. Pasta, bagels, baked
potatoes, rice, and fresh fruit are all good sources of complex carbohydrates.
• Exercising on a full stomach is not ideal. Food that remains in your stomach during
an event may cause stomach upset, nausea, and cramping. To make sure you have
enough energy, yet reduce stomach discomfort, you should allow a meal to fully
digest before the start of the event. This generally takes 1 to 4 hours, depending upon
what and how much you've eaten. Everyone is a bit different, and you should
experiment prior to workouts to determine what works best for you.
• Consume high carbohydrate foods like bananas, bagels or fruit juices. These foods are
broken down and absorbed quickly to provide glucose for the muscles. Because glucose
is the preferred energy source for most exercise; a pre-exercise meal should include foods
that are high in carbohydrates and easy to digest. This includes foods such as pasta, fruits,
breads, energy bars and drinks.
• If you have an early morning race or workout, it's best to get up early enough to eat your
pre-exercise meal. If not, you should try to eat or drink something easily digestible about
20 to 30 minutes before the event. The closer you are to the time of your event, the less
you should eat. You can have a liquid meal closer to your event than a solid meal because
your stomach digests liquids faster.
• It is also very critical to drink plenty of cool water before exercise to keep those muscles
well hydrated.
• Planning is essential if you are competing in an all-day event, such as track meets or
other tournaments. Consider the time of your event, the amount of your meal and the
energy required. Also, be aware of the amount of fluid you consume. You should plan
ahead and prepare meals and snacks that you have tried before and know will sit well
with you. Do not experiment with something new on the event day.
• If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to
40 minutes before an event may provide energy when your other energy stores have
dropped to low levels. However, you should experiment with such strategies before
competition because some people do not perform well after a blood glucose spike.
• Avoid high-bulk (high-fiber) foods such as broccoli, baked beans, or bran cereal right
before exercise. These foods may cause stomach pains during exercise. High-fiber foods
are loaded with good nutrition though, so be sure to include them at other times of the
day.
• Avoid sugars and sweets, especially soda and candy, less than 1 hour before training.
High-sugar foods will give you quick energy, but won't last long enough.
• Limit foods that are high in dietary fat such as fast food, eggs, meat, and cheese that
you eat for your pre-exercise meal. These foods take much longer to digest and may
make you feel sluggish and tired if you eat too much of them.
• Do not try new foods before a competition. You may have trouble digesting a food
you have never eaten before. Choose foods that are familiar to you.
 A good rule of thumb is to limit the pre-event meal to about 800 calories, and give
yourself one hour before the workout for each 200 calories you eat. For example, 5
pancakes, a banana, and juice would be eaten about 4 hours before a workout.
 A smaller 200 calorie meal such as a bowl of cereal or a bagel and juice would be eaten
between 1 and 2 hours before starting.
 Meal timing is especially important in activities such as running, aerobic dancing, and
swimming, and less critical in sports such as cycling.
 Athletes who have a "nervous stomach" before competition may find liquid meals such
as blender zed fruit shakes with tofu or soy yogurt easier to tolerate.
 The pre-event meal should contain fluid and foods that are high in carbohydrates, and
low in fat, protein, salt, simple sugars, and concentrated fiber.
 Cereal with sliced bananas and milk or juice, pancakes with fresh fruit topping, oatmeal
with fruit, a baked potato topped with soy yogurt and vegetables, and tofu spread on
bread with fruit are good examples.
 Too much protein, fiber, and fat in the pre-event meal can lead to heartburn, nausea,
diarrhea, or constipation in certain individuals.
Sample of Pre-Exercise Foods
3 to 4 hours before competition
• fresh fruit
• bread, bagels
• pasta with tomato sauce
• baked potatoes
• energy bar
• cereal with milk
• yogurt
• toast/bread with a bit of peanut butter, lean meat, or cheese
• water
2 to 3 hours before competition
• fresh fruits
• bread, bagels, pasta
• yogurt
• water
1 hour or less before competition
• fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or

• Energy gels up to 1 1/2 cups of a sports drink.
Foods to Avoid Before Exercise

Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a
long time. They also will pull blood into the stomach to aid in digestion, which can cause
cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be
avoided in a pre-exercise meal.
Keep in mind that everyone is a bit different and what works for you may not work for you
teammate or training partner. Factor in individual preferences and favorite foods, and an eating
plan is a highly individualize thing.
4.3. NUTRITION DURING EXERCISE

Objectives
 To refuel your glycogen stores and replenish your fluid losses. A decrease in one and/or
the other stock leads to a diminished performance
 To improve performance in a competition, and also to lift work rate, or the ability to do
the given work load during a training session.
 Consuming food especially carbohydrate during exercise are to firstly keep blood glucose
levels high during prolonged moderate-high intensity events.
 Increase blood glucose provides an alternative fuel source for the muscle when glycogen
storage levels are getting low.
 To provides a fuel source for the brain to maintain skills and decision making, and reduce
the perception of fatigue.
 To prevent dehydration
Guidelines
• As we discussed in the above content Higher intensity exercise will burn more glycogen,
or fuels stores more quickly during your game or session. So if your exercise session is
roughly an hour and consists of predominantly high intensity work, then taking in some
carbohydrate may be beneficial.
 The exercise intensity, weather conditions and glycogen storage at the start of the event
will depend on the amount of how much the athletes eat. However, a good starting point
is about 50g of easy to consume carbohydrate foods for every hour of exercise.
• Perspiration and physical exertion depletes the body of fluids necessary for an optimal
performance and leads to significant dehydration. It is important to drink plenty of cool
water, at least a half a cup of water every 20 minutes of exercise. Adding a teaspoon of
sugar, a little fruit juice or a small amount of cordial/squash to plain water and can
sometimes also encourage fluid intake.
• Usually, there is no need to worry about replacing carbohydrates unless the exercise lasts
over 90 minutes and is intensive and continuous. This applies to both continuous events
like cycling, running, and hiking, and sports with intermittent activity like soccer and
weight training. Under these conditions, consuming carbohydrates during exercise
increases both the time and the intensity the athlete is able to exercise before becoming
exhausted When this happens, drinking a sports drink or other beverage with some sugar
in it will fuel and hydrate the muscles being exercised.
• Food intake during exercise should be easy to swallow with limited chewing. Liquid
options are often the best options; however this will depend on personal preference and
ability to stomach certain foods.
 Replacing both fluid and carbohydrate during exercise is important. What and how much
to replace depends on the type, duration, and intensity of the exercise.
 Adequate fluid intake is the single most important recommendation for all types of
exercise.
 The general recommendation is to drink 1/2 to 1 cup of water every 10 to 20 minutes. In
a hot environment, when perspiration is especially heavy, drinking up to 2 cups of water
every 15 minutes may be necessary to replace fluid losses. In specific way we will
discuss about fluid and exercise in the next chapter.
 Adequate hydration enables the active body to regulate its temperature effectively and
allows for good circulation and muscle function.
 Researchers believe that carbohydrate feedings delay fatigue by providing additional fuel
for the working muscle and preventing blood sugar from dropping. A carbohydrate intake
of approximately 30 to 80 grams per hour (1 to 3 large bananas or 15 to 60 ounces of a 6
to 7% fluid replacement beverage) are recommended for delaying fatigue during
prolonged strenuous exercise.
 Identifying factors that determine the appropriateness of consumption during exercise, is
crucial in deciding if carbohydrate is needed for you.
 Generally, the longer the event, the greater the amount of carbohydrate that is utilized. As
a rule of thumb, if your sport or training is longer than an hour, you may benefit from
consuming some carbohydrates during sport in addition to fluid.
 Temperature will also play a role, in that the hotter it is, the quicker glycogen will be
used. However, in these situations, it is more likely that overheating and dehydration will
be the limitation to performance
 Pre-exercise eating has an impact on glycogen storage. The better ones pre-exercise meal
is, the higher the stores of carbohydrate will be, and hence the more fuel that will be
available for conversion during that event or session. Research has shown that eating
100-200 grams of carbohydrate within two hours of endurance exercise is essential to
building adequate glycogen stores for continued training. Waiting longer than two hours
to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that
carbohydrate consumption stimulates insulin production, which aids the production of
muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a
plateau.
Sample of Pre-Exercise Foods
 800ml sports drink
 500ml cola drink
 Liquid meal supplement
 1 sports bars
 2 sports gels
 3 small or 2 large bananas
 80g jelly babies or jelly beans
 1 round jam/jelly sandwiches
 Mixing no more than 4 teaspoon of sugar, 1/4 teaspoon of salt and some flavoring (like a
teaspoon of lemon juice/ tablespoon of fruit squash) in 8 ounces of water can make a
reasonably effective sports drink you can create at home. Other than using drinks; you
can also use solid foods to replenish carbohydrate stores. Some suitable snacks are:
 Bananas
 Filled rolls or sandwiches
 Oatcakes, rice cakes
 Maxim Energy Bars (70% carbohydrates)
 Maxim Energy Gel. This is a semi-fluid substance to be used as an ultimate
energy booster. Maxim Energy Gel contains a concentrated source of glucose
designed to fuel the body during hard physical exercise.
4.4. NUTRITION AFTER EXERCISE
Objectives
 To refuel your body after a hard workout. Because your body replaces glycogen
stores in your muscle within the first few hours after exercise.
 To replace carbohydrate, water and electrolytes that we lost in training and
competition.
 For aiding recovery from exercise and maintaining the ability to train the following
days.
Guidelines
 The basic rules here are really very simple, and when followed, will most certainly ensure
you get the best health benefits from your exercise, whatever form it may take, by
preparing your body properly and ensuring it has the required elements to maximize
recovery and improvement afterwards.
 It is important to eat carbohydrate and protein soon after workout.
 If the exercise was strenuous and lasted a long time, glycogen stores may well need
refueling. Consuming foods and beverages high in carbohydrates right after exercise will
certainly replenish glycogen stores if they have become low after exercising.
 But no matter how intense the exercise was it's very important to then drink plenty of
water and eat a meal that contains lots of carbohydrate rich foods such as grains, pastas,
potatoes, vegetables and fruits. A teaspoon of sugar, (at only 15 calories per teaspoon),
adds flavor to these foods and may increase the appeal to your taste buds, but you should
remember that like all carbohydrates, sugar has 4 calories per gram and there are 4 grams
to a teaspoon.
 Most athletes know of the importance of eating before exercise, however, what and when
you eat after exercise can be just as important. While the pre-exercise meal can ensure
that adequate glycogen stores are available for optimal performance (glycogen is the
source of energy most often used for exercise), the post-exercise meal is critical to
recovery and improves your ability to train consistently.
 It is also important to consume carbohydrate, such as fruit or juice) within 15 minutes
post-exercise to help restore glycogen.
 If you are looking for the best way to refuel your body after long, strenuous endurance
exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While
solid foods can work just as well as a sports drink, a drink may be easier to digest make it
easier to get the right ratio and meet the 2-hour window.
 Research shows that combining protein with carbohydrate in the two hours after exercise
nearly doubles the insulin response, which results in more stored glycogen. The optimal
carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every
one gram of protein). Eating more protein than that, however, has a negative impact
because it slows rehydration and glycogen replenishment.
 One study found that athletes who refueled with carbohydrate and protein had 100
percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was
also highest in those who consumed a carbohydrate and protein drink.
 Consuming protein has other important uses after exercise. Protein provides the amino
acids necessary to rebuild muscle tissue that is damaged during intense, prolonged
exercise. It can also increase the absorption of water from the intestines and improve
muscle hydration. The amino acids in protein can also stimulate the immune system,
making you more resistant to colds and other infections.
 Even if you aren't hungry, you should eat a snack that contains carbohydrates within 30
minutes after your workout (such as a yogurt or half a sandwich). This will help your
body recover quickly. You should eat a larger meal that is high in carbohydrates and
has some protein within the next 2 hours to replace your muscle glycogen stores that
were used up during exercise.
 Fluid, carbohydrate, and protein intake after exercise is critical, especially after heavy
exercise.
 Delaying the ingestion of carbohydrates by several hours slows down the rate at which
the body is able to store glycogen.
 For the casual exerciser, this means packing a piece of fruit, fruit juice, or a fluid
replacement beverage for a post-workout snack, and then eating a mixed high
carbohydrate and protein meal (such as pasta with lentil spaghetti sauce or tofu,
vegetables, and rice) shortly thereafter. For the heavily training endurance athlete, a
meal containing both a good source of protein and 100 grams of carbohydrate is
recommended, followed by additional carbohydrate feedings every 2 to 4 hours.
SELF TEST EXERCISE
1. What is the important of diet before, after and during Training and Exercise?
2. What type of nutrients you recommended before, after and during for exercise?
3. Select one sport event and designed your own meal for before, after and during training.
UNIT FIVE
FLUID IN SPORT
OBJECTIVES
At the end of this unit you will be able to;
 Understand the effect of fluid in sport.

 Select and apply appropriate fluid before, during and after training.
 Explain the relationship between fluid and exercise.
5.1. Introduction
If you exercise regularly, it's important to think not only about what you eat, but about how much
(and what) you drink. And because exercise speeds up water loss, it's critical to know how to
stay properly hydrated.
Water is essential for keeping your body temperature normal. It also cushions your joints and
helps get nutrients in and waste out. If you don't drink enough, you can become dehydrated,
which will affect your performance. It can make you tired and cause dry mouth, headaches, light-
headedness and constipation.
Sodium, chloride and potassium are electrolytes that help your body function normally. Sweating
causes you to lose water and electrolytes. Exercising in hot weather can increase that loss. If
excessive losses are not replenished, you may feel dizzy or weak. You may even suffer heat
exhaustion or heat stroke. These are very serious conditions that require prompt medical
attention.
Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or
more percent of one's body weight due to sweating is linked to a drop in blood volume. When
this occurs, the heart works harder to move blood through the bloodstream. This can also cause
muscle cramps, dizziness and fatigue and even heat illness including:
• Heat Exhaustion
• Heat Stroke
Depletion of the body's carbohydrate stores and dehydration are two factors that will limit
prolonged exercise.
5.2. Hydration & Dehydration
Activities:- Define hydration and dehydration
Hydration: -the incorporation of water molecules into a complex with those of another
compound; the process of providing an adequate amount of water to body tissues; the chemical
reaction by which a substance (such as cement) combines with water.
Dehydration: - is defined as excessive loss of body fluid. It is literally the removal of water
from an object, however in physiological terms; it entails a deficiency of fluid within an
organism
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is
nearly impossible to provide specific recommendations or guidelines about the type or amount of
fluids athletes should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including
the length and intensity of exercise and other individual differences. There are, however, two
simple methods of estimating adequate hydration:
• Monitoring urine volume output and color. A large amount of light colored,
diluted urine probably means you are hydrated; dark colored, concentrated urine
probably means you are dehydrated.
• Weighing you before and after exercise. Any weight lost is likely from fluid, so try
to drink enough to replenish those losses. Any weight gain could mean you are
drinking more than you need.
Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade.
This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium,
magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually
circulatory collapse and heat stroke.
The effect of fluid loss on the body is as follows:
% body weight lost as sweat Physiological Effect

2% Impaired performance
4% Capacity for muscular work declines
5% Heat exhaustion
7% Hallucinations
10% Circulatory collapse and heat stroke
Fluid absorption
Two main factors affect the speed at which fluid from a drink gets into the body:
 the speed at which it is emptied from the stomach

 the rate at which it is absorbed through the walls of the small intestine
Causes of Dehydration
• Inadequate fluid intake

• Excessive sweating
• Failure to replace fluid losses during and after exercise
• Drinking only when thirsty
• High altitude. Exercising at altitude increases your fluid losses and therefore increases
you fluid needs.
• Temperature. Exercising in the heat increases you fluid losses through sweating and
exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost
through respiration. In both cases it is important to hydrate.
• Sweating. Some athletes sweat more than others. If you sweat a lot you are at greater risk
for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.
• Exercise Duration and Intensity. Exercising for hours (endurance sports) means you
need to drink more and more frequently to avoid dehydration
Seven Rules of Hydration
1. The rate of passage of water from your stomach into your small intestine depends on how
much fluid is actually in your stomach. If there is lots of water there, fluid flow from
stomach to intestine is like a springtime flood; if there is little water, the movement
resembles a lightly dripping tap. Therefore, to increase stomach-intestinal flow (and
overall absorption of water) you need to deposit a fair amount of liquid in your stomach
just before you begin your exercise. In fact, 10-12 ounces of fluid is a good start. This
will feel uncomfortable at first, so practice funneling this amount of beverage into your
"tank" several times before an actual competition.
2. To sustain a rapid movement of fluid into your small intestine during your exertions, take
three to four sips of beverage every 10 minutes if possible, or five to six swallows every
15 minutes.
3. If you are going to be exercising for less than 60 minutes, do not worry about including
carbohydrate in your drink; plain water is fine. For exercise that is more prolonged you
will want the carbohydrate.
4. Years of research have suggested that the correct concentration of carbohydrate in your
drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can
make your own 6% drink by mixing five tablespoons of table sugar with each litre of
water that you use. A bit of sodium boosts absorption; one-third teaspoon of salt per litre
of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for
most individuals, there is evidence that some endurance athletes can fare better with
higher concentrations. In research carried out at Liverpool John Moores University, for
example, cyclists who ingested a 15% malt dextrin solution improved their endurance by
30 per cent compared to individuals who used a 5% glucose drink. The 15% drink also
drained from the stomach as quickly as the 5% one, though many other studies have
linked such concentrated drinks with a slowdown in water movement.
5. A 6% "simple sugar" drink will empty from your stomach at about the same rate as a
fancy 6% "glucose polymer" beverage, so do not fall for the idea that the latter can boost
water absorption or enhance your performance more than the former, and don't pay more
for the glucose-polymer concoction.
6. Contrary to what you have heard, cold drinks are not absorbed into your body more
quickly than warm ones. However, cold drinks are often more palatable than warm ones
during exercise, so if coldness helps you to drink large quantities of fluid while you exert
yourself, then keep your drinks cool.
7. Swilling drinks during exercise does NOT increase your risk of digestive-system
problems. In actuality, most gut disorders that arise during exercise are caused by
dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by
reducing blood flow to the digestive system, so keep drinking!
Hyponatremia or Water Intoxication
Activities:- what is hyponatremia or water intoxication
Hyponatremia also called water intoxication: - is generally the result of drinking excessive
amounts of plain water which causes a low concentration of sodium in the blood. Once a rare
occurrence at sporting events, it is becoming more prevalent as participation increases and more
novice exercisers are entering endurance events.
Intracellular fluid and interstitial fluid have the same osmotic pressures under normal
circumstances. The principal action inside the cell is Potassium and the principal action outside
the cell is Sodium. A fluid imbalance between these two compartments is caused by a change in
the Potassium or Sodium concentration. Sodium balance in the body is controlled by aldosterone
and antidiuretic hormone (ADH). ADH regulates extracellular fluid electrolyte concentration by
adjusting the amount of water reabsorbed into the blood by the kidneys. Aldosterone regulates
extracellular fluid volume by adjusting the amount of sodium reabsorbed by the blood from the
kidneys.
Certain conditions may result in a decrease in the sodium concentration in interstitial fluid. For
instance, during sweating the skin excretes sodium as well as water. If we replace the lost fluid
with plain water then we may produce a sodium deficit. The decrease in sodium concentration in
the interstitial fluid lowers the interstitial fluid osmotic pressure and establishes an effective
water concentration between the interstitial fluid and the intracellular fluid. Water moves from
the interstitial fluid into the cells, producing two results that can be quite serious:
 The first result, an increase in intracellular water concentration, called over hydration
which disrupts nerve cell function. In severe over hydration we may see disoriented
behaviour, convulsions, coma, and even death
 The second result is a loss of interstitial fluid volume that leads to a decrease in the
interstitial fluid pressure. As the pressure drops, water moves out of the plasma, resulting
in a loss of blood volume that may lead to circulatory shock.
Adequate fluid intake is the single most important recommendation for all types of exercise.
Fluid guidelines
Experts advise that you drink before, during and after your workout. How much fluid you need
depends on several factors:
• How much you sweat

• Your body size, weight and muscle mass
• Heat and humidity conditions
• The intensity of your workout
• Medications you are taking
• Your medical history
• Your age
 Children and the elderly are also more prone to dehydration and will have different fluid
requirements during exercise.
 Hyponatremia is a rare yet possibly life-threatening condition that occurs when you drink
too much water. It happens when the kidneys can't flush out the excess water. This dilutes
the electrolyte content in the blood, which leads to low sodium levels. This is very
uncommon, and is mainly seen in endurance athletes, such as marathon runners.
 If you find you are not drinking enough fluids for exercise, it's not hard to get into the
habit. Increase your intake gradually, and in time you'll easily consume what you need.
Talk to your doctor if you have any concerns about exercise and hydration.
What should an exercise person drink before during and after exercise?
5.2. HYDRATION BEFORE EXERCISE
Objectives
 The goal of drinking fluids before exercise is to be well hydrated before you are
physically active
Guidelines
 Drink about 0.45-0.6 liters, 2-3 hours before exercise

 Drink 0.24-0.3 liters 10-15 min before exercise.
 If you have rested for at least 8-12 hours before activity and eat and drink regularly, extra
hydration may not be needed. If you have lost fluids from sweating prior to exercise,
have not been regularly drinking, or have dark, concentrated urine, then you may need 1-
2 cups four hours before you begin exercising and another ½ - 1 cup two hours before.
 Start by drinking fluids several hours before your workout. This will promote a normal
fluid and electrolyte balance.
 All athletes should consume 400 to 600 ml (about 1 ½ to 2 ½ cups) of fluid two to three
hours before exercising. This amount of fluid will help ensure that the athlete is not
dehydrated and will allow the athlete enough time to absorb the fluid and comfortably
eliminate urine before training or competition begins.
 Athletes who exercise in the heat should consume an additional 250 to 500 ml (1 to 2
cups) within two hours of the onset of exercise.
 Athletes who train or perform more than one hour may choose a carbohydrate beverage
(CHO) instead of just water. The concentration of the carbohydrate beverage should not
be more than 8%, although some athletes can tolerate higher concentrations.
 Fifteen to 30 min. before exercise, 300 to 500 ml more of a CHO beverage is consumed.
 Consuming a sports beverage before prolonged activity gives the endurance athlete the
advantage of being able to delay fatigue (through carbohydrate intake) and prevent
dehydration.
5.3. HYDRATION DURING EXERCISE

Objectives
 To prevent dehydration.
 Essential to comfort, performance and safety during the competition and training.
Guidelines
• Drink 0.24-0.3 liter every 10-15 min during exercise.
• If exercising longer than 90 minutes, drink 0.24-0.3 liter of a sports drink (with no more
than 8 percent carbohydrate) every 15 - 30 minutes.
• Fluid losses as little as 2% of body weight can reduce your performance by 10% or more.
If you are not used to drinking during training, start by taking small mouthfuls as often as
possible until you get used to it. Your goal should be to drink 600-1000 ml/hour. It is
important to drink before you are thirsty!
• Fluid needs during exercise depend on how intense and long your workout is, weather
conditions, and how much you sweat. If you are going to be exercising for more than one
hour, then it is recommended that you drink 2-4 cups of water per hour. If you are not
exercising for more than one hour, then replace fluids according to your thirst and the
weather (more fluid is needed in hotter, more humid climates). Sports drinks, such as
Gatorade® or PowerAde® help replace water, carbs, and electrolytes. Avoid sodas and
drinks that contain caffeine, because they can actually dehydrate you.
• During training sessions lasting longer than 90 minutes, consuming a carbohydrate-

electrolyte drink will be advantageous in helping to maintain energy levels and delay
fatigue, as well as replacing fluid and mineral losses. Take frequent drink breaks during
training. During competition, take advantage of the breaks and drink as much as possible.
• To find the correct balance of fluids for exercise, the American College Of Sports
Medicine suggests that "individuals should develop customized fluid replacement
programs that prevent excessive (greater than 2 percent body weight reductions from
baseline body weight) dehydration. The routine measurement of pre- and post-exercise
body weights is useful for determining sweat rates and customized fluid replacement
programs. Consumption of beverages containing electrolytes and carbohydrates can help
sustain fluid-electrolyte balance and exercise performance."
• According to the Institute of Medicine the need for carbohydrate and electrolytes
replacement during exercise depends on exercise intensity, duration, weather and
individual differences in sweat rates. Sodium and potassium are to help replace sweat
electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides
energy for exercise over 60-90 minutes. This can also be provided through energy gels,
bars, and other foods.
In specific way we will follow the following guidelines in order to apply fluid during exercise.
Events lasting less than one hour:

 Athletes competing in events lasting less than one hour may not have any opportunity to
ingest fluid during the event.
 If competition lasts less than 60 minutes, it is recommended that 180 to 240 ml (¾ to 1

cup) of cold water is consumed every 10 to 15 minutes to prevent dehydration.
 Cold water is an excellent choice because it leaves the stomach faster than room
temperature water, is absorbed rapidly, and is well tolerated.
 If the athlete has consumed proper amounts of dietary carbohydrate, muscle and liver
glycogen stores should be sufficient for optimal performance, and only water needs to be
consumed during exercise.
Exercise more than one hour or high-intensity intermittent exercise for one to four
hours:
 Athletes engaging in continuous exercise for more than one hour (such as marathon
runners) or athletes performing high-intensity intermittent exercise for one to four hours
(such as soccer or basketball players) are at risk for hypoglycemia, dehydration, and
fatigue, factors known to decrease performance. Since both carbohydrate and fluid are
needed, as a practical matter many athletes consume carbohydrate beverages.
 These athletes should consume 150 to 300 ml of a carbohydrate/electrolyte beverage
every 15 to 20 minutes during exercise.
 Water in the beverage helps prevent dehydration, and the carbohydrate provides glucose
to prevent glycogen depletion. Both dehydration and glycogen depletion hasten the onset
of fatigue.
 The electrolyte sodium helps the body retain fluid and stimulates the drive to drink more
fluid.
 Water is the best fluid for most people. But during high intensity exercise exceeding 45
minutes, sports drinks may be better to help replace carbohydrates and lost electrolytes.
 Some loss of electrolytes occurs during exercise because sodium and chloride are lost in
sweat.
 Water does not have the performance benefits of sport drinks; it merely replenishes fluid,
not carbohydrates and minerals. Sports drinks are formulated to be more effective than
water when fluid, carbohydrate and electrolyte replacement are necessary.
 Sports drinks also encourage athletes to drink more, which enhances rehydration. Sports
drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or
more. Fluids supplying 60 to 100 calories per 227 grams helps to supply the needed
calories required for continuous performance. It's really not necessary to replace losses of
sodium, potassium and other electrolytes during exercise since you're unlikely to deplete
your body's stores of these minerals during normal training. If, however, you find
yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultra
marathon, for example) you May likely want to add a complex sports drink with
electrolyte.
Activities: - What do understand from the word sport drink?
A sports drink: - is a beverage designed to help athletes rehydrate, as well as restore

electrolytes, carbohydrates, and other nutrients, which can be depleted after training or
competition.
There are three types of sports drink all of which contain various levels of fluid, electrolytes and
carbohydrate.
• Hypotonic drink
Amounts of sugars and minerals are lower than in body fluids and is therefore most
rapidly absorbed by the body.
• Isotonic drink
Amounts of sugars and minerals are equal to the amounts in body fluids, and is therefore
rapidly absorbed by the body.
• Hypertonic drink
Amounts of sugars and minerals are higher than the amounts in body fluids and is
adopted slower by the body than a hypotonic or isotonic drink. Hypertonic drinks (cola,
juice) can cause gastro-intestinal problems.
Type Content
Isotonic Fluid, electrolytes and 6 to 8% carbohydrate
Hypotonic Fluids, electrolytes and a low level of carbohydrate
Hypertonic High level of carbohydrate
The osmolality of a fluid is a measure of the number of particles in a solution. In a drink, these
particles will comprise of carbohydrate, electrolytes, sweeteners and preservatives. In blood
plasma the particles will comprise of sodium, proteins and glucose. Blood has an osmolality of
280 to 330mOsm/kg. Drinks with an osmolality of 270 to 330mOsm/kg are said to be in balance
with the body's fluid and are called Isotonic. Hypotonic fluids have fewer particles than blood
and Hypertonic have more particles than blood.
Consuming fluids with a low osmolality, e.g. water, results in a fall in the blood plasma
osmolality and reduces the drive to drink well before sufficient fluid has been consumed to
replace losses.
• Maxim Energy Drink electrolyte has been scientifically developed as a fluid, mineral
and energy replacement formula for sports people. It contains the right amount of
carbohydrates and minerals to optimize your performance. It is a hypotonic thirst
quencher.
The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. Isotonic
drinks with a carbohydrate level of between 6 and 8% are emptied from the stomach at a rate
similar to water. Electrolytes especially sodium and potassium in a drink will reduce urine output
enable the fluid to empty quickly from the stomach promote absorption from the intestine and
encourage fluid retention.
Activities: - What are electrolytes?
Electrolytes: - are chemicals including sodium, potassium, chlorides, bicarbonates, calcium,

and magnesium which exists in a dissolved function properly and for a person to feel well,
electrolytes must be properly balanced.
Electrolytes serve three general functions in the body:
 many are essential minerals

 they control osmosis of water between body compartments
 they help maintain the acid-base balance required for normal cellular activities
The electrolyte composition of sweat is variable but comprises of the following components:
 Sodium
 Potassium
 Calcium
 Magnesium
 Chloride
 Bicarbonate
 Phosphate
 Sulphate
A liter of sweat typically contains 0.02g Calcium, 0.05g Magnesium, 1.15g Sodium, 0.23g
Potassium and 1.48g Chloride. This composition will vary from person to person.
Which is sporty drink most suitable?
Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This
drink is the choice for most athletes - middle and long distance running or team sports. Glucose
is the body's preferred source of energy therefore it may be appropriate to consume Isotonic
drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five,
SiS Go, Boots Isotonic, Lucozade Sport.
Hypotonic - quickly replaces fluids lost by sweating.
Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.
Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up
muscle glycogen stores. In ultra distance events, high levels of energy are required and
hypertonic drinks can be taken during exercise to meet the energy demands. If used during
exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.
Can we make our own sport drink?
• Isotonic - 200ml of orange squash (concentrated orange), 1 liter of water and a pinch of
salt (1g). Mix all the ingredients together and keep chilled
• Hypotonic - 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of
salt (1g). Mix all the ingredients together and keep chilled.
•Hypertonic - 400ml of orange squash (concentrated orange), 1 litre of water and a pinch
of salt (1g). Mix all the ingredients together and
Activities: How much water should drink while exercising? Should we using a sport drink?
Whether we are an athlete in training or just starting a fitness program for the first time keeping
your body hydrated is very important to the function of our body’s cells and our performance in
our sport.
When we are thirsty your body is already dehydrated at the cellular level. It is important to drink
water throughout the day to keep our hydration levels up. Dark yellow urine is one indication of
dehydration whereas a light and clearer color shows a hydrated body.
With many fitness events/races and opportunities for senior athletes coming up the following
information is a guideline for fluid intake before, during and after training and/or competition.
The longer and more intensely you exercise, the more important it is to drink the right kind of
fluids.
Fluids to avoid during exercise

during exercise, avoid drinks too high in carbohydrates (sugars). This includes sodas, fruit juices,
sweetened ice teas and lemonade. The extra carbs can cause cramping, gas and/or diarrhea. They
can also prevent absorption of fluid into the bloodstream.
Look for solutions that have about 6 percent to 8 percent carbohydrate (the amount in most
sports drinks). Other considerations:
• Contrary to popular belief, evidence suggests that moderate caffeine intake does
not affect exercise or fluid status.
• Alcohol: Avoid alcohol before, during and directly after a workout. It can interfere
with muscle recovery and affect your performance.
5.4. HYDRATION AFTER EXERCISE
Objectives
 To replace any lost fluids and electrolytes during exercise.
Guidelines
 Athletes who have exercised intensely for an hour or longer are likely to experience some
degree of under hydration. For those athletes who exercise most days (i.e., most elite
athletes), post exercise fluid consumption becomes a critically important part of the
exercise regimen because it helps the athlete begin each subsequent day of activity in a
well-hydrated state. The important point to consider is this: It takes time to dehydrate.
The less time there is to dehydrate, the lower the likelihood that the athlete will be
optimally hydrated by the beginning of the next exercise session.
 Athletes rarely consume fluids during exercise at a rate of more than 70 percent of sweat
loss, and most athletes replace sweat losses at a rate significantly lower than this.
Therefore, most athletes require strategies to achieve adequate hydration before the next
exercise session begins. Despite this clear need for fluids, athletes often remain under
hydrated even when fluids are readily available to them. This voluntary dehydration
suggests that athletes should be placed on a fixed fluid-replacement schedule that will
increase the likelihood of maintaining hydration. A way of encouraging this is to make
certain that cool, good-tasting fluids are easily available to the athlete as soon as the
exercise session is over.
 Sports drinks containing both carbohydrate and sodium are more effective than plain
water at restoring water balance. To maximize dehydration, however, it appears that a
level of sodium greater than that provided in most sports drinks is desirable. This added
sodium can be obtained through the normal consumption of foods, many of which have
added salt (sodium).
 Aim to drink within 30 minutes of working out.
 Our fluid replacement needs will be higher after endurance or high intensity activities.
 Immediately after exercise and for the next six to eight hours, rehydration is imperative
so athletes do not begin the next training session or competition in a compromised state.
 After exercise, sodium is beneficial because its presence influences the body to retain
fluid and helps to maintain the drive to drink.
 Sodium and water are found in sports beverages, but the amount of sodium is low. In
general after exercise, athletes could also lightly salt their food.
 Weigh yourself before exercise and then again after, for every Kilo lost drink a pint and a
half (three cups) per pound lost. This is a minimum.
 Studies have shown that athletes do not voluntarily rehydrate after exercise. They need to
have a plan to replenish fluid lost during exercise.
 Fluid consumption (and carbohydrate consumption) should continue for at least the next
four to six hours of after training and competition.
 A large volume of fluid (as much as can be tolerated, perhaps .5 liter) should be
consumed immediately after exercise. This large fluid volume enlarges the stomach and
increases the rate at which fluids leave the stomach and enter the small intestine to be
absorbed.
 After the initial consumption of a large fluid volume, athletes should consume
approximately 1/4 liter of fluid every 15 minutes to achieve a fluid intake of
approximately 3 liters of fluid in 3 hours. The larger the athlete and the greater the sweat
loss experienced during activity, the greater the amount of fluid that must be consumed of
after training and competition.
 Sports drinks typically provide approximately 10 to 25 milli-moles of electrolytes
(mainly sodium) per liter of fluid. However, the optimal sodium concentration for fluid
retention is approximately 50 milli-moles of electrolytes per liter of fluid. Since adding
more sodium to fluids may make the fluid unpalatable and cause the athlete to consume
less fluid, the athlete should be encouraged to consume some salted snacks (such as
pretzels or saltine crackers) during the period immediately after exercise.
 Fluids containing caffeine and related substances (coffee, tea, colas and chocolate) should
be avoided because they increase urinary water loss.
In general the best way to determine how much to drink (either water of a sports drink) is to:
 Weigh yourself before and after exercise and replace fluid losses.
 Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to
replenish glycogen stores.
 Drink 16 ounces (2 cups) and return to normal eating and drinking patterns. Calorie
containing drinks (like juice or a sports drink) can replace water and glucose. We can
figure out if you are well hydrated by looking at the color of your urine. A clear color is a
sign of good hydration. However, if we see a darker yellow color, this means that you
need to drink more fluids.
Alcohol and athletic performance
Alcohol is a high octane fuel but it cannot be metabolized to provide energy except in the liver
and then only at a very slow rate. Energy provided by alcohol tends to be converted to fat and
excessive consumption may cause liver damage. As a diuretic it will cause dehydration and
evidence suggests that vitamin B and C may be depleted. Excessive alcohol will diminish
aerobic capacity and impair motor function.
SELF TEST EXERCISE

1. Explain the relationship between fluid and exercise.
2. What is sport drink and give examples?
3. Select one sport event and plan your own fluid for before, after and during
training and competition.
UNIT SIX
DIET AND WEIGHT MANAGEMENT
OBJECTIVES
At the end of this unit you will be able to;
 Understand the relationships of diet and weight management

 Explain about the influence body composition
 Know common eating disorders.
6.1. Introduction
Activities: what is body composition and body weight?
Body composition: - is used to describe the percentages of fat, bone and muscle in human
bodies. Because muscular tissue takes up less space in our body than fat tissue, our body
composition, as well as our weight, determines leanness and weightiness.
Body weight: - is describe the mass of an organism's body
When we are thinking of weight management we are thinking about our body composition. Body
composition is the relative amounts of fat and lean tissue like muscle bone and water. Our body
compositions are largely determined by the mixture of bones, muscles, connective tissues and the
amount of body fat we carry. This unit focuses on the relationship and effect of nutrition and
body composition in controlling and having proper weight and body composition.
6.2. Body composition and function of health.

It is important that we can have an essential amount of fat without mach fat. Essential fat is the
minimum amount of body fat necessary for good health. It helps us:-
 Insulate our body against cold weather

 Cushion our internal organs to protect them from injury.
 Providing available sources of stored energy so that we meet our body’s need for fuel.
Having a percentage of body fat that is too low (excessive leanness) or too high (obesity) can be
unhealthy. When an individual have excessive fat percentage in the body he/she have the greater
risks for developing the following chronic disease:
Heart disease
Hypertension
Diabetes mellitus and colon cancer.
It is important for us to be concerned about our body compositions particularly the ratio of
our lean body weight to our percentage of body fat then you knows about how much we
weight. Our % of body fat can be calculated by using the following equations:
Body fat weight= Total body weight – Lean body weight.
By monitoring our body composition on a regular basis (every 3 to 6 months) we can

determine whether our body composition is within normal limits for good health.
Optimal body weight has an idea about how much they have should weight for optimal physical
appearance. In general, optimal body fat for health and fitness in men’s ranges from10%-20%,
where as the optimal range of body fat for women is 15%-25%.
If we carry too little fat, we are under fat.
If we carry too much body fat, we are over fat and become obesity.
Women’s become over fat when their body fat is greater than 25% and men’s to be over fat when
their body fat is greater than 25%
Obesity is a term applied to individuals with high percentage of body fat, over 25% for men and
over 30% for female.
6.3. Factors that influence our body weight.

The factors for our body composition is genetics, our growth and development, food we
consume, hormones and life styles.
 If we are fatter when we are younger we tend to develop more fat cell than if we are
leaner.
 Extra fat cells can make it more difficult for us to control our weight and % of body fat as
we age.
 The number of fat cell that we will eventually have will be established when we reach our
early twenties. However, the size of our fat cells can counting to increase unless we
control our diet and adopts active lifestyles.
 Eating healthy diet and maintain an active life styles are the two most important steps we
can take to help control our body weight now and as we get older.
For this course we are focusing on the effect of diet in our body weight and here are the
factories regarding to diet
1. Energy balance
2. Calorie input
3. Calorie expenditure
3.1. Resting metabolic rate
3.2. Burning calories with physical activities and exercise.
1. Energy expenditure:- is the balance between how many calories we consume in our diet
(calorie input) and the amount of calories we expend or burn in daily physical activates
(Calorie expenditure).
If we take fewer calories in our diet than expend or burn daily we will lose our optimal body
weight. And if we take higher calories in our diet than expend or burn daily we will gain
extra body weight.
Change in fat= calorie in put – calorie expenditure
If the result is 0 we are in energy balance
If the result is – number we lose our body weight and
If the result is + number we gain body weight.
2. Calorie input: - is the amount of food that we eat. Our calorie input is determined by the
types and amounts of food that we consume. The food that provides us with calories in
our diet is carbohydrate (1 gram= 4 calories) fat (1 gram= 9 calories) and proteins (1
gram= 4 calories). We can then use this information to determine our daily caloric intake
for appropriate our energy needs. It is recommendable that
Adolescence males consume between 2500 to 3000 calories per day. Adolescence
females consume between 2000 to 2500 calories per day.
The above recommendations are based on the average energy needs for adolescence.
Female typically need fewer calories than males because males on average are larger than
females and carry more muscle mass and in contrast to adults adolescence need higher amount of
calories than adult because adolescence are growing and developing rapidly than adult who are
fully grow.
Daily calorie requirements for women & men
Losing fat weight does not mean simply reducing calorie intake by cutting out complete meals or
not eating for a few days. Fat weight should be lost gradually the same way it was gained, it
therefore requires a gradual decrease when lowering daily calorie intake.
In order to lower calorie intake slowly we must first calculate the calorie requirements of our
body taking into account different types and body characteristics, such as height, weight, age,
gender and activity levels.
The Harris Benedict calculation is an accurate formula using such factors as height, weight, age,
and gender to determine calorie requirement for the basal metabolic rate (BMR).
The Harris-Benedict Equation for calculating calorie needs.
Use the appropriate formula for men or women..
Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required
Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs
Where:
W = weight in Kgs
H = Height in cms
Age = Years
An example for a 30 year old woman weighing 80 Kgs and 168cms tall would be.
665 + (9.6 x 80) + (1.8 x 168) - (4.7 x 30)
665 + 768 + 302 - 141 = 1594 calories per day!
The values in the above equation are based on averages within the population. Therefore the
problem with this equation is it doesn't take into account the amount of lean body weight a
person may have. For this reason people who are very muscular or those who are obese may not
obtain a very accurate calculation of BMR. Muscular individuals may need more calories than
the formula suggests and, very overweight people may need less than the calories needs from the
calculation.
The above equation calculates calorie needs for the BMR, we still need to work out calorie
requirements for the day including any activities.
Multiply our BMR by an activity factor which more closely suits your lifestyle
 Sedentary - none or very little exercise = BMR X 1.2

 Light activity for average of 2 days/week = BMR X 1.375
 Moderate activity level exercising 4 days/week = BMR X 1.5
 High activity levels exercise & sports more than 6 days/week = BMR X 1.7
 Higher activity levels = up to 2 x BMR
3. Calorie expenditure: - is the amount of calories that we burn or expend as a heat.
We can burn calories during rest and during physical activities.
3.1. Calories expenditure in rest we call is Resting Metabolic Rate (RMR):- is the
amount of calories we need and expend while sitting comfortably at rest for the
purpose of blood to be delivered to the tissue, for our muscle to contract and so on.
For most young adult this amount to about to 1.5 calorie in minute. In other word,
even if all we did sit perfectly still 24 hours a day, we would still need to consume
between 1,440 to 2160 calories just keep our weight.
Our RMR can be affected by the following factor:-
 Genetics
 Age
 Gender
 Diet and
 Activity level
3.2. Burning calories with physical activities and exercise: - the number of calories we
burn in daily voluntary activities. We probably have noticed that people have
lifestyles that are either:-
 Very active
 Very inactive or
 Somewhere in between.
People who are always on the go burn lots of calories, where people who just sit around burn few
calories. The number of calories we burn in voluntary activities depends on:-
 The size of the muscle that we have,

 The weight of the body parts we move,
 The intensity of our works and
 The time/duration of our activities.
Basic Daily Caloric Expenditure Calculation
1. Estimating your BMR
Calculating your BMR can be a very scientific process, but here is a quick “back of the
envelope” sort of calculation which gives a good estimate.
calculating our BMR is called the Harris-Benedict Formula
2. Next factor in Calories Used in Physical Activity
Multiply your BMR by the appropriate activity level factor, as follows:
Physical Activity Calories = (BMR x Activity Level):
 Sedentary: 20% (Sitting most of the day)

 Lightly Active: 37.5% (Walking here and there; daily chores)
 Moderately Active: 40% (Constantly moving around; daily exercise)
 Very Active: 50% (Heavy exercise for prolonged periods of time, such as training for a
sport)
3.Next Factor in the Calories Used During Digestion
Calories used during digestion, are estimated 10%.
Digestion Calories = (BMR + activity level) x 10%
4. Total Daily Caloric Expenditure = (BMR Calories + Physical Activity Calories +

Digestion Calories)
Activities: - calculate your own calories intake and expenditure.
The result will be approximately related to the following table
Energy needs Sedentary person Active person

Energy for RMR 1,600 calories 1,600 calories
Energy for voluntary activities 100 calories 600 calories
Total energy needs 1,700 calories 2,200 calories
As you see the table the active person burns 500 calories more than sedentary persons. In one
week time, the active person would burn 3,500calories (7 days x 500 calories) which is equal to
454 grams of fat. To make it specific
If we consume 3,500 calories more than we burn we will gain 454 grams of fat.
If we want to lose 454 grams of fat by getting more exercise and we restricted dour
calories intake.
6.4. Eating disorder

Activities: - Have you heard or faced an eating disorder?
Eating disorders: - refer to a group of conditions characterized by abnormal eating habits that
may involve either insufficient or excessive food intake to the detriment of an individual's
physical and emotional health.
Problems with body weight and weight control are not limited to excessive body fat. A growing
number of people, especially adolescent girls and young women, experienced eating disorder,
Eating disorder is a serious disturbance in eating patter or eating-related behavior characterized
by a negative body image and concern about body weight or body fat.
Two eating disorders that is common
Anorexia nervosa
Bulimia nervosa
Anorexia nervosa: - is an eating disorder in which a person abnormally restricted his/her

calories intake. People with this disorder believe that they are overweight, even though they
appear very lean and develop malnutrition and loss of important fluid in extreme case the disease
can result in death because of this they need medical help.
Some common signs or symptoms of a person who is at risk of developing Anorexia nervosa are
as follows:
1. Sudden large weight loss.

2. Preoccupation with food, calories and weight.
3. Choice of baggy or layered clothing.
4. Mood swings
5. Consuming of minimal amount of food in front of others.
Bulimia nervosa: - is an eating disorder in which a people over eat and then force themselves to
vomit after wards, or they purposely over use laxative to eliminate food from their bodies.
Bulimia nervosa can cause negative long-term health effect.
Some common signs or symptoms of a person who is at risk of developing Bulimia nervosa are
as follows:
1. Noticeable weight loss or gain.

2. Excessive concern about weight.
3. Depressed moods.
4. Habit of visiting the bathroom immediately after meals (to induced vomiting).
5. Strict dieting followed by eating binges.
Some guidelines for eating

 Eat regularly
 Keep a record of what, where, when, and how much you are eating.
 Reward yourselves when you accomplished anew positive behavior or habits and achieve
your goals.
General weight Management tips
Weight Management TIP 1

• Be Responsible for What You Eat -Studies show that people who are 9 or more kilogram
overweight underestimate their caloric intake by up to 1000 calories per day, while people of a
normal weight under estimate by only several hundred, There are 2 main culprits for this. First,
many people are unaccustomed to "true" serving sized of most foods. For a start, begin paying
attention to the Serving size information on the foods that you eat. Also, it helps to use a
measuring cup and food scale to acclimate yourself to what 1/2 c or 1 tbs. of something actually
looks like. Second - Start paying attention to your unconscious eating habits at the television or
the computer, in the car, while you're cooking or cleaning up and focus on consciously enjoying
the foods you eat, while being aware of the calories you consume.
Weight Management Tip 2

• Don’t Try to Change everything at once - Focus on making small. Moderate changes in your
lifestyle each week. Each time you make a positive choice it will add up and bring you closer to
your goals. If you eat just 100 less calories per day you can lose 4.5 kilogram in a year. 100
calories is equal to 1/2 cup less of pasta, 1 less tablespoon of butter, or 1/2 cup less of ice cream.

• Just say "NO" to excuses - The difference between fit and unfit people is their habits. There are
the same amount of hours and stress in each week for every one of us - those who fit exercise
and healthy eating into their lifestyles don't have more time or less stress, they just have healthier
habits. The next time that you are unable to follow through on one of your weight management
goals identify the challenge and prepare a plan for the next time. Don't dwell on it or make
excuses for why you can't do it. Be prepared.

• Close your eyes and visualize - keeping you going even when you don't feel like it or when the
going gets rough. You know the drill, the schedule is hectic, the French fries or candy is calling
your name and it's just easier to slip back into your old unhealthy habits. Take a moment and
visualize the slimmer, healthy more energetic person that you want to be. Remember the reason
why you started your fitness or nutrition program in the first place!!
Create a clear mental picture and use it next time you feel like you are losing site of your fitness
goals.

• don’t let weight loss dominate your life - Recognize and design a plan for your trigger times -
those times that you eat from habit not hunger. Be it stress, anger boredom, or family events
create a plan for those times that you have a challenge following your food plan. Also, planning
in advance what you will eat for the day will allow you to fit snacks and treats into you day
without having exceeding you daily caloric allotment. Having both a food plan and a "food
trigger" plan will allow you to focus on other things throughout the day aside from food.
SELF TEST EXERCISE

1. What do you understand from diet and weight management?
2. How can we know our calorie intake and expenditure?
3. Write your own mechanism in order to prevent extra weight and eating disorder.
SUMMARY
I conclude this module by answering Questions Most Frequently Asked About Sports
Nutrition
What diet is best for athletes?
It's important that an athlete's diet provides the right amount of energy, the 50-plus nutrients the
body needs and adequate water. No single food or supplement can do this. A variety of foods are
needed every day. But, just as there is more than one way to achieve a goal, there is more than
one way to follow a nutritious diet.
Do the nutritional needs of athletes differ from non-athletes?
Competitive athletes, sedentary individuals and people who exercise for health and fitness all
need the same nutrients. However, because of the intensity of their sport or training program,
some athletes have higher calorie and fluid requirements. Eating a variety of foods to meet
increased calorie needs helps to ensure that the athlete's diet contains appropriate amounts of
carbohydrate, protein, vitamins and minerals.
Are there certain dietary guidelines athletes should follow?
Health and nutrition professionals recommend that 55-60% of the calories in our diet come from
carbohydrate, no more than 30% from fat and the remaining 10-15% from protein. While the
exact percentages may vary slightly for some athletes based on their sport or training program,
these guidelines will promote health and serve as the basis for a diet that will maximize
performance.
How many calories do Athletes need a day?
This depends on your age, body size, sport and training program. For example, a 250-pound
weight lifter needs more calories than a 98-pound gymnast. Exercise or training may increase
calorie needs by as much as 1,000 to 1,500 calories a day. The best way to determine if you're
getting too few or too many calories is to monitor your weight. Keeping within your ideal
competitive weight range means that you are getting the right amount of calories.
Which is better for replacing fluids-water or sports drinks?
Depending on how muscular you are, 55-70% of your body weight is water. Being "hydrated"
means maintaining your body's fluid level. When you sweat, you lose water which must be
replaced if you want to pet-form your best. You need to drink fluids before, during and after all
workouts and events.
Whether you drink water or sports drink is a matter of choice. However, if your workout or event
lasts for more than 90 minutes, you may benefit from the carbohydrates provided by sports
drinks.
A sports drink that contains 15-18 grams of carbohydrate in every 8 ounces of fluid should be
used. Drinks with higher carbohydrate content will delay the absorption of water and may cause
dehydration, cramps, nausea or diarrhea. There are a variety of sports drinks on the market. Be
sure to experiment with sports drinks during practice instead of trying them for the first time the
day of an event.
What are electrolytes?

Electrolytes are nutrients that affect fluid balance in the body and are necessary for our nerves
and muscles to function. Sodium and potassium are the two electrolytes most often added to
sports drinks. Generally, electrolyte replacement is not needed during short bursts of exercise
since sweat is approximately 99% water and less than 1% electrolytes. Water, in combination
with a well balanced diet, will restore normal fluid and electrolyte levels in the body.
However, replacing electrolytes may be beneficial during continuous activity of longer than 2
hours, especially in a hot environment.
What do muscles use for energy during exercise?
Most activities use a combination of fat and carbohydrate as energy sources. How hard and how
long you work out, your level of fitness and your diet will affect the type of fuel your body uses.
For short-term, high-intensity activities like sprinting, athletes rely mostly on carbohydrate for
energy. During low-intensity exercises like walking, the body uses more fat for energy.
What are carbohydrates?
Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables,
pasta, milk, honey, syrups and table sugar. Carbohydrates are the preferred source of energy for
your body. Regardless of origin, your body breaks down carbohydrates into glucose that your
blood carries to cells to be used for energy. Carbohydrates provide 4 calories per gram, while fat
provides 9 calories per gram. Your body cannot differentiate between glucose that comes from
starches or sugars. Glucose from either source provides energy for working muscles.
Is it true that athletes should eat a lot of carbohydrates?

When you are training or competing, your muscles need energy to perform. One source of
energy for working muscles is glycogen which is made from carbohydrates and stored in your
muscles.
Every time you work out, you use some of your glycogen. If you don't consume enough
carbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugars
and starches are effective in replenishing glycogen stores.
When and what should Athlete eat before I he/she compete?
Performance depends largely on the foods consumed during the days and weeks leading up to an
event. If you regularly eat a varied, carbohydrate-rich diet you are in good standing and probably
have ample glycogen stores to fuel activity. The purpose of the pre-competition meal is to
prevent hunger and to provide the water and additional energy the athlete will need during
competition.
Most athletes eat 2 to 4 hours before their event. However, some athletes perform their best if
they eat a small amount 30 minutes before competing, while others eat nothing for 6 hours
beforehand.
For many athletes, carbohydrate-rich foods serve as the basis of the meal. However, there is no
magic pre-event diet. Simply choose foods and beverages that you enjoy and that don't bother
your stomach. Experiment during the weeks before an event to see which foods work best for
you.
Will eating sugary foods before an event hurt our performance?
In the past, athletes were warned that eating sugary foods before exercise could hurt performance
by causing a drop in blood glucose levels. Recent studies, however, have shown that consuming
sugar up to 30 minutes before an event does not diminish performance. In fact, evidence suggests
that a sugar-containing pre-competition beverage or snack may improve performance during
endurance workouts and events.
What is carbohydrate loading?
Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. For five
to seven days before an event, the athlete eats 10-12 grams of carbohydrate per kilogram body
weight and gradually reduces the intensity of the workouts. The day before the event, the athlete
rests and eats the same high-carbohydrate diet. Although carbohydrate loading may be beneficial
for athletes participating in endurance sports which require 90 minutes or more of non-stop
effort, most athletes needn't worry about carbohydrate loading. Simply eating a diet that derives
more than half of its calories from carbohydrates will do.
As an athlete, do I need to take extra vitamins and minerals?
Athletes need to eat about 1,800 calories a day to get the vitamins and minerals they need for
good health and optimal performance. Since most athletes eat more than this amount, vitamin
and mineral supplements are needed only in special situations. Athletes who follow vegetarian
diets or who avoid an entire group of foods (for example, never drink milk) may need a
supplement to make up for the vitamins and minerals not being supplied by food. A
multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA)
will provide the nutrients needed. An athlete who frequently cuts back on calories, especially
below the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral intake, but
also may not be getting enough carbohydrate. Since vitamins and minerals do not provide
energy, they cannot replace the energy provided by carbohydrates.
Will extra protein help build muscle mass?
Many athletes, especially those on strength-training programs or who participate in power sports,
are told that eating a ton of protein or taking protein supplements will help them gain muscle
weight. However, the true secret to building muscle is training hard and consuming enough
calories. While some extra protein is needed to build muscle, most American diets provide more
than enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day is
sufficient if your calorie intake is adequate and you're eating a variety of foods. For a 150-pound
athlete, that represents 68-102 grams of protein a day.
Why is iron so important?
Hemoglobin, which contains iron, is the part of red blood cells that carries oxygen from the lungs
to all parts of the body, including muscles. Since your muscles need oxygen to produce energy, if
you have low iron levels in your blood, you may tire quickly. Symptoms of iron deficiency
include fatigue, irritability, dizziness, headaches and lack of appetite. Many times, however;
there are no symptoms at all. A blood test is the best way to find out if your iron level is low. It is
recommended that athletes have their hemoglobin levels checked once a year.
The RDA for iron is 15 milligrams a day for women and 10 milligrams a day for men. Red meat
is the richest source of iron, but fish and poultry also are good sources. Fortified breakfast
cereals, beans and green leafy vegetables also contain iron. Our bodies absorb the iron found in
animal products best.
Should I take an iron supplement?
Taking iron supplements will not improve performance unless an athlete is truly iron deficient.
Too much iron can cause constipation, diarrhea, and nausea and may interfere with the
absorption of other nutrients such as copper and zinc. Therefore, iron supplements should not be
taken without proper medical supervision.
Why is calcium so important?

Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best source
of calcium. However, studies show that many female athletes who are trying to lose weight cut
back on dairy products. Female athletes who don't get enough calcium may be at risk for stress
fractures and, when they're older, osteoporosis. Young women between the ages of 11 and 24
need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800
milligrams.
Low-fat dairy products are a rich source of calcium and also are low in fat and calories.

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Apply basics of sport nutrition and hydration Nefassilk polytechnic college,

SPR MDR2 02 0921 Sport section.

Course Title: Sport Nutrition

Course Code: SPR MDR2 02 0921

Credit hours: 2(two)

Prerequisites course: Apply basics of nutrition and hygiene

• Describe nutrition, exercise and sports related fitness.

CHAPTER ONE: THEORY OF NUTRITION

1.1. Basic nutrients

CHAPTER TWO: INTRODUCTION TO SPORT NUTRITION AND PERFORMANCE

6.1. Body composition and function of health

6.1. General weight Management tips

What are nutrients?

THE THREE FUNCTIONS OF NUTRIENTS

These six nutrients can be categorized in to two groups.

Carbohydrates made up of sugar and it is classified in to:-

Glucose: - Natural sugar found in food

Fructose: - fruit sugar and honey = the sweets of the simple

Galactose:- not found freely in nature

Sucrose: - it is a product of glucose and fructose.

Lactose: - it is a product of glucose and galactose.

Maltose: - it is a product of glucose and glucose.

It can classify in to two:-

 The chemical structure of their longest and

Fat can be broken down into two types:-

Saturated fats are found in animal products such as:-

 The absorption of fat-soluble vitamins

 A molecular formula C27H45OH

These are unsaturated fat

These are saturated fat

They have a variety of uses in the body including:-

 serving as a source of energy

 Taking structural proteins

When used for energy protein supplies an average of 4 cal/g.

Vitamins are essential for:-

 Regulate metabolic processes

 Vitamins A:- to aids growth and repair of tissue

2. Water-soluble vitamins: - nine in number are execrated in the urine.

 Biotins: - to synthesis of fat, glycogen and amino acid.

 Niacin: - to conversation of carbohydrate, fat and protein into usable forms of

These two groups are dissimilar in many ways.

But they do play vital roles in several physiological functions including:

o critical involvement in nervous system functioning,

That is why minerals are subdivided into two classes:-

its use as a solvent (a substance that other substances dissolve in),

Many fruits and vegetables.

INTRODUCTION TO SPORT NUTRITION AND PERFORMANCE

In a recent consensus conference on food, nutrition and sports performance, carbohydrate

Athletes Have Special Needs which means:

 Increase in Vitamins and Minerals

Benefits of Proper Nutrition for sport performance

• Decreased loss of muscle tissue In-season

• Decreased percent body fat

 Explosive strength is required w/long periods of rest.

Here are some sports nutrition diet tips:

THE ROLE OF NUTRIENTS IN PHYSICAL PERFORMANCE

3.1. THE ROLE OF CARBOHYDRATE IN PHYSICAL PERFORMANCE

What is carbohydrate loading?

Carbohydrate loading: - is a technique used to increase the amount of glycogen in

Carbohydrates (CHO) and Athletic Significance