A sports Nutrition

1. Sports Nutrition Strategies
SUMMARY for
How to Eat? Coaches, Players & Physiotherapists
When To Eat?
What to Eat?
Hydration Strategies?
Supplements? BREAKTHROUGH THE BARRIERS of CURRENT PRACTICES
Competition Diets?
Training Diets? GOA 2012

2. Ryan Fernando
M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom
M.Sc. Clinical Biochemistry - Goa Medical College – India.

3. Ryan Fernando –Sports Nutritionist
Prashant
Karmarkar,
PARALYMPIAN and Dinaz Vervatwala 26
Asian Gold Hrs of Non-stop
Medallist in Aerobics
Swimming Sushil Kumar - Wrestler
Olympic Silver Medallist London 2012,
Bronze Medallist Beijing 2008.

4. • www.slideshare.net/ryanfernando
EMAIL me RYAN FERNANDO at ryan@quanutrition.com and you will receive this
presentation and 3 Handouts / diet charts.

6. FATTY AMINO
ACIDS ACIDS GLUCOSE
Cell Membrane
Inside Cell
Anaerobic Some
(without oxygen) ATP
Aerobic Lots of
(with oxygen) ATP
University of Arizona, Winning Sports Nutrition, 2004

7. Focus on Muscle Enhancements
33% 34%
TRAINING
NUTRITION
REST & RECOVERY
33%

8. Benefits of Proper Nutrition
• 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!!

9. THERE ARE TWO TYPES OF
NUTRITION
FOR CREATING
A
SUCCESSFUL
ATHLETE
FOUNDATION PERFORMANCE
NUTRITION NUTRITION

10. HAVE YOU EVER HEARD ABOUT
PERFORMANCE NUTRITION

11. NUTRITION STRATEGY for a SQUASH PLAYER
Protein Carbs Fat Calories
Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000
Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907
NUTRITION PLAN
OTHER (05:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 2 0 0 0 0
Celin - Vitamin C 1 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
PRE-WORKOUT (06:00 HRS)
Food Servings Protein Carbs Fat Calories
Apple (1
No(Medium)) 1 0.2 13.4 0.5 59
0 (1%) 13 (91%) 1 (8%) 59

12. DURING WORKOUT (06:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (07:00 HRS)
Food Servings Protein Carbs Fat Calories
Lemon water
(unsweetened) 1 glass 0 0 0 0
Fastcharge (2 tsp (10 g)) 3 0 27 0 108
0 (0%) 27 (100%) 0 (0%) 108
POST WORKOUT (08:30 HRS)
Food Servings Protein Carbs Fat Calories
Egg White (1 No) 2 6 0 0 32
Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44
PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11
Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44
Bread Toast (1 Slice) 2 4.6 23.6 2 130
17 (26%) 33 (50%) 6 (20%) 261

13. SUPPLEMENT (08:45 HRS)
Food Servings Protein Carbs Fat Calories
Amway Daily 1 0 1 0.1 5
BioCare Mega EPA 1 0 0 1 10
0 (0%) 1 (27%) 1 (66%) 15
SNACK (10:30 HRS)
Food Servings Protein Carbs Fat Calories
Fresh Lemon Juice 1 gl. 1 15 0.2 66
Britania / 5 grain biscuit (2 No.
(33 g)) 0.5 1.3 11 3.2 78
2 (6%) 26 (72%) 3 (21%) 144
LUNCH (12:30 HRS)
Food Servings Protein Carbs Fat Calories
Raw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16
Masala Roti (1 Medium) 2 6 26 3 170
Vegetable Korma (1 Serving
(100g)) 1 1.4 8.7 5.3 88
Britannia Daily Fresh Low Fat
Dahi (200g (1 pack)) 0.5 4.1 6 1.7 55
12 (15%) 44 (54%) 10 (27%) 329

14. OTHER (15:15 HRS)
Food Servings Protein Carbs Fat Calories
Beet Treat (150ml)`) 1 2 18 0.5 84
Almonds (1 No) 5 1 0.5 2.5 30
3 (11%) 19 (65%) 3 (24%) 114
PRE-WORKOUT (15:30 HRS)
Food Servings Protein Carbs Fat Calories
Oranges ,Fresh (100g) 2 2.2 17 0.2 74
2 (12%) 17 (92%) 0 (2%) 74
DURING WORKOUT (16:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (17:00 HRS)
Food Servings Protein Carbs Fat Calories
Coconut Water (1 Glass) 1 2 9 0 46
2 (17%) 9 (78%) 0 (0%) 46

15. Biomechanics –
What happens when you exercise?…
Digestion
Excretion
Heart rate Catabolism
Respiratory rate
Cardiac output
Blood pressure

16. Performance Nutrition
• RULE 1 : Eat five times a day
• RULE 2: 1/2/3 fat/protein/carbohydrate
• RULE 3: What am I going to be doing for the
next three hours of my life.
• RULE 4: Negative and Positive calorie periods
for Fat burning and Muscle Gain.
• RULE 5: SUPPLEMENT

18. High Intensity Activity Low Intensity Activity
Glucose
Fatty Acids
Amino Acids
University of Arizona, Winning Sports Nutrition, 2004

20. HOW DOES A PLAYER KNOW HOW MUCH TO CONSUME
• Height
• Weight
• Fat %
• Determine Resting Energy Expenditure
• Determine Hrs of Play
• Determine total calorie required.
• Decide on Protein, Carbohydrate and Fat %
• Decide on Meal timings

21. How much Hydration does a player
need?
Weigh a player before a
session
Weigh a player after session(
remove wet clothes)
Weight loss = Litres of water
consumed
Ex 2 kgs loss = Min 2 lits
replenished

22. Why does a player need
to Drink fluids?
For every 2% Weight loss a player
looses 15-30% performance
Sodium loss is 5 times that of
Potassium

23. Why does a player need a sports
Drink?
• For over 2hrs of play, performance drops badly
• Replenish 6-8% Glucose
• Replenish 5:1 Sodium to potassium
• Upto 2 litres of Sports Drink a day is okay.

24. COACHING NUTRITION
• TRAINING • Competition
– Insist on Hydration – Insist on supplements like
– Encourage breaks for sports drinks, dry fruits,
snacking energy bars, Whey protein
– Make sure players eat as – Ensure compliance of
soon as a session is over Drinking water
– Cold Showers help – Eat smaller meals more
stimulate appetite frequently
– Ask a Sports Nutrition – DO not eat ½ before game
Expert to guide your – Ask a Sports Nutrition
students on daily meal Expert to guide your
plans students on Competition
meal plan

25. What Areas can a Coach
Watch?
• Players Weight
• Energy levels during training and Match
• Are they Hydrating all the time
• Are they eating well
• Have they got their nutrition planned.
• Basic blood tests for Haemoglobin, Genetic
Testing, Vitamin Deficiencies, Liver and kidney
functions, Muscle breakdown.

26. Favourite foods
• PRE TRAINING
– Milk
– Dry Fruits
– Cheese
• DURING TRAINING
– COCONUT WATER
– BANANA
– NUTS
• POST TRAINING
– Milk
– Eggs
– Noodles
– Curd Rice
– Smoothies

27. Favourite Supplements
( Under Nutritional Supervision above 12yrs)
• WADA compliant ( Generic and not Brand specific)
– Sports Drinks
– Multivitamins and Minerals
• Vit C, Vit D, B-complex
• Calcium, magnesium, Zinc
– Whey Protein
• Whey Isolate post training
• Whey Hydrolyzed during the day
– Casein
• At night before sleep
– Energy Gels & Bars
– Carnitine & Green Tea

29. Genetic Testing
Diet
Supplements
Sports nutrition

30. NUTRITION STRATEGY for a SQUASH PLAYER
Protein Carbs Fat Calories
Target 30%, 600 cals 50%, 1000 cals 20%, 400 cals 2000
Planned 89 gms, 356 cals 317 gms, 1268 cals 40 gms, 360 cals 1907
NUTRITION PLAN
OTHER (05:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 2 0 0 0 0
Celin - Vitamin C 1 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
PRE-WORKOUT (06:00 HRS)
Food Servings Protein Carbs Fat Calories
Apple (1
No(Medium)) 1 0.2 13.4 0.5 59
0 (1%) 13 (91%) 1 (8%) 59

31. DURING WORKOUT (06:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (07:00 HRS)
Food Servings Protein Carbs Fat Calories
Lemon water
(unsweetened) 1 glass 0 0 0 0
Fastcharge (2 tsp (10 g)) 3 0 27 0 108
0 (0%) 27 (100%) 0 (0%) 108
POST WORKOUT (08:30 HRS)
Food Servings Protein Carbs Fat Calories
Egg White (1 No) 2 6 0 0 32
Milk (Skimmed) 100ml 1.5 3.8 6.9 0.2 44
PediaSure(9g – 1 scoop) 0.25 0.3 1.1 0.5 11
Cheese spread (1 tbsp) 1 2.5 1.3 3.2 44
Bread Toast (1 Slice) 2 4.6 23.6 2 130
17 (26%) 33 (50%) 6 (20%) 261

32. SUPPLEMENT (08:45 HRS)
Food Servings Protein Carbs Fat Calories
Amway Daily 1 0 1 0.1 5
BioCare Mega EPA 1 0 0 1 10
0 (0%) 1 (27%) 1 (66%) 15
SNACK (10:30 HRS)
Food Servings Protein Carbs Fat Calories
Fresh Lemon Juice 1 gl. 1 15 0.2 66
Britania / 5 grain biscuit (2 No.
(33 g)) 0.5 1.3 11 3.2 78
2 (6%) 26 (72%) 3 (21%) 144
LUNCH (12:30 HRS)
Food Servings Protein Carbs Fat Calories
Raw Carrot (1 No (Medium)) 0.5 0.5 3.5 0 16
Masala Roti (1 Medium) 2 6 26 3 170
Vegetable Korma (1 Serving
(100g)) 1 1.4 8.7 5.3 88
Britannia Daily Fresh Low Fat
Dahi (200g (1 pack)) 0.5 4.1 6 1.7 55
12 (15%) 44 (54%) 10 (27%) 329

33. OTHER (15:15 HRS)
Food Servings Protein Carbs Fat Calories
Beet Treat (150ml)`) 1 2 18 0.5 84
Almonds (1 No) 5 1 0.5 2.5 30
3 (11%) 19 (65%) 3 (24%) 114
PRE-WORKOUT (15:30 HRS)
Food Servings Protein Carbs Fat Calories
Oranges ,Fresh (100g) 2 2.2 17 0.2 74
2 (12%) 17 (92%) 0 (2%) 74
DURING WORKOUT (16:30 HRS)
Food Servings Protein Carbs Fat Calories
Water (100ml) 10 0 0 0 0
0 (0%) 0 (0%) 0 (0%) 0
DURING WORKOUT (17:00 HRS)
Food Servings Protein Carbs Fat Calories
Coconut Water (1 Glass) 1 2 9 0 46
2 (17%) 9 (78%) 0 (0%) 46

38. Injury Recovery
• Glutamine 5-20 gms with Juice twice a day.
• Vitamin C 500 mg – 2000mg
• Glucosamine 1500mg with Chondroitin
Sulphate.
• Whey Protein
• Multivitamin

39. TURN YOUR GAME on its Head through
Sports Nutrition
For a SMASHING SUCCESS contact me
RYAN
ryan@quanutrition.com or 99 00 00 9080
I can help Design a SPORTS NUTRITION PROGRAM for your genetics, age, and
intensity of training and competition.

40. Basic Thumb rules
• 30-60 gms of Carbs per Hr of exercise
• 0.1 gm Carbs per kg of bodyweight per 2 hrs.
• 1.5-2.0 gms protein per kg of bodyweight split
over 6 meals. Post game 25-30gms best.
• Amino Acids BCAA and Glutamine 10gms each
best for PRO players.
• Omega-3 2gm-5gms per day.
• Calcium and magnesium supplementation.
• Check for VIT D, Vit B12 levels