3. Goals
First, it improves performance by
improving body
composition, which increases
speed, quickness, mobility, and
strength.
4. Goals
Second, it will help the speed of
recovery, which will in turn
create more capacity for
practicing and competition as
the body is becoming more fit
and adjusted .
5. Goals
Third, it will allow one to increase energy
for both practice and competition, which
will definitely help one's performance.
Strategic diet will also increase
immunity, allowing one to stay healthy
and be able to continue and intensify
practice and training.
6. Factors Influencing Nutritional
Requirements
Differing conditions and objectives suggest the
need for athletes to ensure that their
nutritional approach is appropriate for their
situation.
7. Factors that may affect an athlete's
nutritional needs
Type of activity (aerobic vs.
anaerobic), gender, weight, height, body mass
index, workout or activity stage (pre-
workout, intra-workout, recovery), and time of
day (e.g. some nutrients are utilized by the
body more effectively during sleep than while
awake).
8. Anaerobic Exercise
During anaerobic exercise, the process of glycolysis
breaks down the sugars from carbohydrates for
energy without the use of oxygen. This type of
exercise occurs in physical activity such as power
sprints, strength resistances and quick explosive
movement where the muscles are being used for
power and speed, with short time energy use.
After this type of exercise, there is a need to refill
glycogen storage sites in the body (the long
simple sugar chains in the body that store
energy), although they are not likely fully
depleted.
9. Anaerobic Exercise
To compensate for this glycogen reduction, athletes
will often take in a large amount of carbohydrates
in the period immediately following exercise.
Typically, high glycemic index carbohydrates are
preferred for their ability to rapidly raise blood
glucose levels. For the purpose of protein
synthesis, protein or individual amino acids are
ingested as well. Branched-chain amino acids are
important since they are most responsible for
protein synthesis
10. Anaerobic Exercise
Often in the continuation of this anaerobic
exercise, the product from this metabolic
mechanism builds up in what is called lactic acid
fermentation. Lactate is produced more quickly
than it is being removed and it serves to
regenerate NAD+ to the cells where it's needed.
During intense exercise when oxygen is not being
used, a high amount of ATP is produced and pH
levels fall causing acidosis or more specifically
lactic acidosis.
11. Anaerobic Exercise
Lactic acid build up can be treated by staying
well-hydrated throughout and especially after
the workout, having good cool down routine
and good post-workout stretching
12. Aerobic exercise
In aerobic exercise, oxygen is needed to supply
energy and this oxidation helps neutralizes
free radicals. After aerobic exercise, it is
necessary to refill the glycogen stores in the
skeletal muscles and liver. There is a 30-
minute window after exercise critical to
muscle recovery
13. Aerobic exercise
Before doing anything else, drink something for
recovery. Liquids are ideal (like water, juice or
sports drinks) and as mentioned above, low-
fat milk and chocolate milk are effective
recovery beverages because of their ideal 4:1
combination of carbohydrate and protein that
fuels and replenishes muscles the best
14. Aerobic exercise
is slow so that the body can work through
endurance exercises such as long distance
running or swimming because these activities
require constant use of oxygen to supply
energy.Fats (lipids), carbohydrates
(sugars), proteins and other substrates are
different substances the body can utilize to
make sufficient ATP energy
15. Aerobic exercise
In addition, men and women have different
ways of metabolizing these substrates. It has
been found that women oxidize more lipids
(fat-burning), less carbohydrates, and less
amino acids than do men during endurance
exercise.These differences may be linked to
the higher levels of female sex hormones 17-
beta-estradiol, estrogen and progesterone.
16. Aerobic exercise
In addition, women should carbohydrate-load by
consuming more than about 8 g of
carbohydrates per kg per day to
overcompensate for lower habitual energy
intake consumed during long aerobic activity
for optimal performance.[21]
17. Factors Influencing Nutritional
Requirements
Also, gender may lead to differences in the
"Fight or flight" hormone epinephrine
(commonly known as adrenaline). During
exercise, men have higher sympathetic
(sympathetic nervous system) activity during
exercise, stimulating epinephrine and
norepinephrine, making the concentrations
higher in the blood
18. Factors Influencing Nutritional
Requirements
Adrenaline is a natural vasodilator, (which allows
oxygen to flow faster and reach the muscles
faster through blood vessels (especially arteries)
it increases heart rate, dilates the pupils and
constricts arterioles in the skin and
gastrointestinal tract. The sex hormones may be
the link to the gender differences in
metabolism, causing women to need
carbohydrates (sugars) for endurance and for
men to gain more epinephrine during exercise.[18]
20. Eat a Balanced Diet Each Day
• To exercise consistently, you need to provide a good supply
of high-quality energy to your working muscles. The easiest
way to to this is to eat a balanced breakfast and continue
eating a variety of high-quality foods throughout the day.
• Carbohydrate in the form of glycogen is the fuel that makes
exercise possible, so adequate carbs must be eaten each
day if you hope to train consistently. Protein and fat also
have a place in your diet and should be consumed daily. In
general, each meal should contain a varied combination of
carbohydrates, protein and fat.
• If you aren't sure if you are getting the proper nutrients in
your daily diet, check out Calorie Count to create a profile
and analyze your diet.
21. Several Hours Before You Workout
The pre-exercise meal will vary depending upon your exercise
style. If you workout in the evening, lunch should include
easily digestible foods high in complex carbohydrates, such
as pasta, breads, fruits and vegetables. A big salad with a
small amount of protein works well. Select a small amount
of lean meat such as chicken or fish, and experiment with
what works best for you.
If you exercise first thing in the morning, you'll probably feel
best if you eat a light breakfast of fruit, toast, or an egg.
Again, everyone is different, so experiment with what
works best for you. Regardless of what you choice to
eat, you should drink plenty of water before and during
22. Thirty Minutes Before You Workout
• Depending upon the type and duration of workout you
do, you'll want to eat a small snack and drink some
water a half hour before you get going. Trail mix is
great for aerobic workouts over 60 or 90 minutes, but
if you are going hard for thirty minutes, you probably
only need a half of an energy or granola bar, a large
banana, a few graham crackers, fig bars, or pretzels. For
a shorter workout, you may not want to eat anything at
all, but can get a few calories from drinking about 8-10
ounces of a sport drink.
• You should also start drinking water before your
workout so you've consumed about 6-12 ounces in the
the hour before your workout
23. During Your Workout
• Proper hydration during exercise depends upon the
intensity and duration of exercise, the fitness of the
athlete, and weather conditions. In order to simplify
the recommendations, a good starting point is to drink
8-10 fl oz of water every 15 min during exercise.
• If exercising longer than 90 minutes, drink 8-10 fl oz of
a sports drink every 15 - 30 minutes. Exercising for
more than about 90 minutes usually requires that you
replenish lost carbohydrates.
If your workout is less than an hour, odds are you don't •
nee
24. Hydration After Your Workout
After your workout, drink enough water to replace
water lost through sweat. The best way to
determine this is by weighing yourself before and
after exercise. For every pound of body weight
lost, you'll need to consume about 3 cups of fluid.
Another way to determine how much liquid to
consume is to check the color of your urine.
Dark, concentrated urine may indicate
dehydration. Your urine should
25. Eating After Your Workout
• The post-exercise meal should be eaten within two
hours of a long or intense workout in order to replenish
glycogen stores for continued exercise. While research
shows eating 100-200 grams of carbohydrate within
two hours of endurance exercise is essential to building
adequate glycogen stores, eating a combination of
both carbohydrate and protein seems to be an even
better option. Studies have found that a 4:1 ratio of
carbohydrate to protein seems to the ideal
combination of nutrition. And although 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.
