Training and Competition Nutrition Goals of Training Nutrition The benefits of diet are more obvious in the area

of competition performance, where nutrition strategies help athletes perform their best by reducing or delaying the onset of factors that would otherwise cause fatigue. The major role of the daily diet is to supply athletes with fuel and nutrients needed to optimize the adaptation achieved during training and to recover quickly between workouts. Goal 1 Meet the energy and fuel requirement needed to support a training program. The energy requirements of individual athletes are influence by their body size, growth, pursuit of weight loss or gain and most important the energy for training (frequency, duration and intensity). The important of meeting energy intake: i) Energy intake determines the potential for achieving the athletes requirement for energy containing macronutrients and micronutrient for optimal function and health. ii) Energy intake assists the manipulation of muscle mass and body fat level to achieve the ideal physique. iii) Energy intake effects the function of hormonal and immune system. iv) Energy intake challenges the practical limits to food intake set by issues such as food availability and gastrointestinal comfort. Goal 2 Achieve and maintain an ideal physique for their event; manipulate training and nutrition to achieve a level of body mass, body fat and muscle mass that is consistent with good health and good performance. Physical characteristic, including height, limb lengths, body mass, muscle mass and body fat can play a role in sports performance. Goal 3 Enhance adaptation and recovery between training sessions by providing all the nutrients associated with these process. The requirements for many nutrients are increased as a result of prolonged exercise. Protein requirement may increase due to support muscle gain and

repaired of damage body tissues but also for protein oxidation makes to the fuel requirements of prolonged exercise Protein Requirement for Athletes Group Sedentary men and women, adult Recreational exercise, adult Elite male endurance athletes Moderate-intensity endurance athletes Adolescent athletes Body builder athlete, adult Resistance athletes (early training) Resistance athletes (steady state) Calories restriction athlete Limit of maximum intake, adult g/kg body weight/day 0.8-1.0 1.0-1.5 1.6 1.2 1.8-2.0 1.4-1.8 1.5 - 1.7 1.0-1.2 1.4-2.0 2.0

Goal 4 Refuel and rehydrate well during each training session to perform optimally at each session. The maintenance of fuel status and fluid balance plays an important role in the performance of exercise and forms the basis of most of the special nutrition strategies undertaken for competition.

Fluid Intake Recommendation TIME Before Exercise - 2-3 hours - 1 hour (training early in the morning) During - Every 1520 minutes After - First 30 min after exercise - 2 hours 5001000 ml 1000 ml 150350 ml 400600 ml 5001000 ml RECOMMENDATION

Goal 5 Practice any intended competition nutrition strategies so that beneficial practices can be identified and fine-tuned. Every athlete is varies in relation to nutritional support and respond to nutritional intake. Therefore, the training situation offers each athlete a chance to find the intake of fluid and food that will be practical and valuable for future competitive events.

Pre, During and Post Exercise CHO Requirement

Time 4 hrs before exercise

Recommendation 1.0-4.5 g/kg body weight High CHO, palatable, well tolerate

1 hr before exercise During exercise After exercise

1g/kg body weight 30-60 g/hour 1.5 g/kg immediately after exercise 1.5 g/kg feeding after 2 hrs

Goal 6 Maintain optimal health and function, especially by meeting the increased needs for some nutrients resulting from heavy training. Recovery is a major challenge for the elite athlete, who undertakes two or even three workouts each day during certain phases of the training cycle, with 4-24 hr between each session. Process of recovery include: i) Restoration of muscle and liver glycogen stores. ii) Replacement of fluid and electrolytes lost in sweat. iii) Synthesis of new protein following the catabolic state and damage induced by the exercise. iv) Responses of the immune system. a) Factors that enhance the rate of restoration: - Depletion of glycogen stores-the lower the stores, the faster the rate of recovery. - Immediate intake of CHO after exercise-starts effective recovery immediately. - Adequate amounts of CHO and total energy intake: About 1g/kg body mass within 1st hr. 7-12g/kg over 24 hr.

- Focus on CHO-rich foods with high GI. - Frequent intake of CHO (every 15-60 min) during 1st hr of recovery. - If CHO intake is below threshold for glycogen storage, add protein to meals and snack. b) Factors that have minimal effect on rate of restoration: - Gentle exercise during recovery. Over long-term recovery, frequency of meals and snacks (provided total amount of CHO is adequate). - When total CHO intake meets threshold for glycogen storage, intake of other macronutrients (e.g, protein or fat).

c) Factors that reduce the rate of restoration: - Damage to the muscle (contact injury or delayed-onset muscle soreness caused by eccentric exercise). - Delay in intake of CHO after exercise (postpones the start of effective recovery). - Inadequate intake of CHO. - Inadequate total energy intake. - Reliance on CHO-rich foods with a low glycemic index. - Prolonged, strenuous exercise during the recovery period. CHO Requirement Situation CHO Recommendations for Athletes

Low intensity exercise or training 5-7 g/kg body weight/day program less than 60-90 min/day Training program more than 90-120 7-10 g/kg body weight/day min/day Extreme exercise program in between 10-12 g/kg body weight/day 6-9 hrs/day (cross country cyclist) CHO loading for endurance and ultra 7-10 g/kg body weight/day endurance athletes CHO intake during exercise training or 1 g/min or 60 g/hr competition more than 1 hr Rapid recovery after training session or 1 g/kg body weight ( the 1st 30 min competition multiple day (duration in after competition) repeated intake of 1 between session is less that 8 hrs) g/kg body weight every 1-2 hrs until actual requirement achieved

Food Supplement and Ergoganic Aids

TYPE OF SUPPLEMENT

DETAIL

POTENTIAL SITUATION FOR USE

CONCERN ASSOCIATED TO USE

Flavored drinks Providing carbohydrates (68% or 6-8 g/100m) Providing sodium (10-25 mmol/L) Providing potassium (3-5 mmol/L) To rapidly deliver fluid and fuel during and after exercise. Solutions of 4% to 8% carbohydrate can deliver good effective source of carbohydrate can deliver and effective sources of carbohydrate without interfering with rehydration goals. Replacement of electrolytes, particularly sodium, is useful for maintaining thirst drive and may help to reduce urine losses during post-exercise recovery. Sport drink with higher sodium content (>25 mmol/L sodium) Oral dehydration solution (50-80 mmol/L sodium, 1030 mmol/L potassium) Electrolyte sachets (30 mmol of sodium, 10 mmol of potassium)

During exercise To replace~ 80% of sweat loses, or as much of the sweat loss as it practical and comfortable. After exercise Rehydration requires a fluid intake of ~ 150% of the volume of post-exercise fluid deficit over the next 1 2 hr and may not occur voluntarily.

Drinks should be kept cool to promote palatability and encourage intake. Athletes should not consume excessive amounts of sport drinks during exercise that cause a substantial increase in body mass.

Sport Drinks

Rapid dehydration may be need following moderate to large fluid deficits incurred during exercise or other dehydrating activities (e.g., making weight). Replacement of large sodium losses may be needed during ultraendurance activities. Replacement of large electrolyte losses may be needed during exercise in certain individuals with high rates of sweat loss or high sweat content of

Salt implementation during exercise may lead to gastrointestinal problems or cause further impairment of fluid balance. Increasing the sodium content of a drink generally reduces the drink palatability and may interfere with the voluntary consumption of fluid.

Electrolyte Replacement Supplements

Goal 9 Eat for long-term health by paying attention to healthy eating guidelines - Although athletes tend to focus on their immediate competition pursuits, they should remember that there is life after a sporting career. Therefore, athletes are included in healthy nutrition guidelines prepared for the general population. Goal 10 Enjoy food and the pleasure of sharing meals - Some athlete may need to modify their eating patterns. But they are encouraged to ovoid extreme dietary changes and the exclusion of all their favourite food. The athletes should always seek a balance between meeting his or her nutritional goals and enjoying the social and hedonistic aspects of eating. Goals of Competition Eating Goal 1 In weight-division sports, achieve the competition weight division with minimal harm to health of performance - This issue related to weight category athletes where they practice extreme weight-making practice such as sauna, exercising in sweat clothes or ingesting diuretics

Goal 2 Fuel up adequately before an event by consuming carbohydrate and tapering exercises during the days before the event according to the importance and duration of the event; use carbohydrateloading strategies when appropriate before events of greater than 90-120 min duration - The usual resting glycogen concentrations of the trained athlete (100-120 mmol/kg wet weight)adequate to meet fuel event lasting up to 60-90 min. such store can be achieve by 24 hours of rest and adequate intake of carbohydrate (7-10g/kg BM/day). Goal 3

Top up carbohydrate stores with a prevent meal or snack during the 1 to 4 hrs before competition Goals for food and drinks consume 4 hours before an event:
i.

Further enhance muscle glycogen stores if they have not been fully stored or loaded since the last exercise session. Restore liver undertaken. glycogen content, especially for events

ii.

iii.

In the morning when liver stores are low after an overnight fast. Contribute to fluid balance to ensure that the athletes is well hydrated. Prevent hunger and avoid of gastrointestinal discomfort and upset often experienced during exercise. Include foods and eating practices that are important to the athletes psychology or superstition.

iv.

v.

vi.

Goal 4 Keep hydration at an acceptable level during the event by drinking appropriate amounts of fluids before, during after the event Athletes should aim to keep the fluid deficit associated with his or her event to an acceptable level by developing a hydration strategy for before, during and after event. Factors influence fluid intake during exercise:
i.

Individual variability-genetic predisposition to be an avid or reluctant drinker. Awareness of sweat losses fluid needs. Awareness of benefits of good hydration. Availability of fluids. Palatability of fluids (flavour, temperature, sodium content). Opportunity to drink. External cues or encouragement to drink.

ii. iii. iv. v. vi. vii.

viii. ix. x.

Gastrointestinal comfort. Fear of urination. Weight loss issue (fear of energy content).

Goal 5 Consume carbohydrate during events of >1 hr in duration of where body carbohydrate stores become depleted - Recommended to consume at least 30-60 g/hr during exercise greater than 60-90 min. Goal 6 Achieve fluid and food intake before and during the event without causing gastrointestinal discomfort or upsets - Athletes should practice and identified suitable food and drinks during training. Goal 7 Promote recovery after the event, particularly during multiday competitions such as tournaments and stage races - Post event goal is to ensure that the athlete is ready to face the next opponent. Goal 8 During a prolonged competition program, ensure that competition eating does not compromise overall energy and nutrient intake goals - During competition phases, eating strategies that promote refuelling and rehydration in preparation for, or recovery from, each exercise bout are likely to be the athletes top priority. Athlete may choose palatable and easy-to-consume foods and drinks to achieve goal. Goal 9 Make well-considered decisions about the use of supplements and specialized sports foods that have been shown to enhance competition performance or meet competition needs - Any decision to use sport supplements or foods should consider the evidence for real or even placebo-driven benefits versus the risk side effects or a positive doping outcome.

Sports Specific 1. Baseball/Softball/Cricket Energy and Macronutrient Needs Energy - Baseball is considered a skill sport requiring fine motor control, coordination, and reaction time. Baseball is required aerobic fitness and aerobic power. Carbohydrate - For baseball player, a diet rich in complex carbohydrate provides fuel to maintain muscle and liver glycogen stores. Baseball players do not have the high-energy demands of competitive endurance, so they should adhere to the same general guidelines for the timing of carbohydrate ingestion as other athletes. A pre-competition meal containing ample carbohydrate and containing 500-600 kcal should be eaten 3-4 hours before games. Meals that are high in carbohydratecontaining foods are more easily and quickly digested and absorbed than a high-protein or high-fat meal. Protein - Protein needs of an individual baseball player will based on the amount of aerobic exercise and the degree of strength training. For endurance training is estimated o be 1.2-1.4 g/kg body weight /day and for strength training from 1.6-1.7 g/kg body weight/day. Fat - Athletes should restrict total fat intake to <30% of total calories, with saturated fats contributing no more than 10% of total calories to help reduce the incidence of cardiovascular disease. Micronutrient Needs - Baseball players should aim to meet recommendation nutrient intake (RNI) for vitamins and mineral through wise food selection and use supplements only if dietary intake is lacking in nutrients. Fluid Needs - Most baseball games are played in nine innings (less in little league) which last less than 4 hrs, longer games are possible. Exercise in the heat can limit physical performance by leading to dehydration, hyperthermia and glycogen depletion. Consuming sports drinks at appropriate intervals can eliminate the danger from dehydration. Fluid guideline for a typical Baseball Game Schedule (for a 7 pm baseball game)
Time 5 pm Recommendation 2 cups (16 oz) of sports drink

7 pm - 10 pm After game

cup-1 cup (4-8 oz) every 15-20 mins Enough to at least replace lost body weight (drinking 59% more than needed to restore lost body weight is even better)

Strategies to increase fluid intake: Practice schedule drinking-drink during warm up and between innings. Give each player a sports bottle Drink a sports drink that tastes good while exercising. Offer cool fluids which are usually preferred over warm fluids Avoid carbonated beverages, as athletes tend to drink less when the beverage is carbonated

Ergogenic Aids Creatine - Baseball players use creatine for the power swing. In theory creatine could be ergogenic to baseball player by increasing the amount of creatine and phosphocreatine in resting muscle cells, increasing the rate of phosphocreatine resynthesis between activities, and enhancing the training ability so that more lean body mass can be accrued. Precompetition Meals If an athlete has gastrointestinal discomfort from eating foods before a game, the following options can be suggested: Before competition, try eating small amounts of food more frequently. 4 hrs before competition, eat low to moderate glycemic index foods. Consume a sports drink that contains 6-8% carbohydrate

Pre-competition meals should include foods that are familiar to the baseball player. Top Nutrition Concern Baseball players travel often. Choosing high carbohydrate food is possible while dinning out. Athletes should pay attention when choosing food for

breakfast, lunch and dinner. Most of the game played at night. Players should eating food rich in carbohydrate that can help replenished muscle glycogen quickly, which can be important in long baseball season. 2. Basketball/Netball The fast-paced nature of basketball makes the game one of the most exciting in sports. Players must possess the unique combination of speed, agility and power. They also need an endurance base to maintain highintensity effort and allow for the execution of intricate and skilful maneuvers throughout the game. Calorie Needs - Basketball players tend to engage in other physical activities including aerobic conditioning and resistance training, both of which contribute significantly to energy expenditure. Energy expenditure fluctuates on a daily basis due to changes in the intensity and duration of physical activity and will affect energy intake needs. As general recommendation for those athletes who train for 90 min or more, the recommendation are male athletes >50kcal/kg/day while female athletes 45-50 kcal/kg day (Economos et al, 1993) Macronutrient Needs Carbohydrate - Carbohydrate requirements should be individualized and express based on body weight. Most of the players required approximately 7-10g/kg/day. For the players who do exhaustive glycogen-depleting exercise on a daily basis, the goal for muscle repletion is to consume 7-9g/kg BW in a 240hrs period up to an upper level of 500600 g CHO/day Protein - Basketball players who engage in cross-training would likely have the maximum protein needs of 1.7g/kg BW for adults and about 2.0 g/kg BW for adolescents. Fat - Basketball players have fat requirements of at least 1.0-1.2 g/kg BW (15-20% of total calories). Micronutrient Needs Mineral - The minerals sodium, potassium, chloride, calcium, magnesium, and phosphorus serve a variety of critical physiological

functions key to athletic performance. Female athletes need to pay special attention to minerals calcium, iron and possibly zinc in their diet. Vitamins - Athletes need more thiamine because of their increased energy needs. Supplementation of antioxidant vitamins in particular should not exceed level of RNI. Fluid Needs Fluid requirement vary depending on variables:
i. ii. iii. iv. v.

Athletes genetic make-up for sweating. Level of fitness and acclimation. Playing temperature and environment. Amount and type of clothing worn. Intensity of raining or competition.

Fluid and Carbohydrate Needs for Basketball Players

Situation Highintensity training Rational For basketball players who train hard daily and need to maximize daily muscle glycogen recovery For basketball players who train less than 1 hr daily at moderate intensity To enhance fuel availability and Carbohydrate 7-10g/kg BW /day or 500-600 g/day Fluid 10-12 cups/day (2.5-3L) plus fluids before, during and after exercise 10-12 cups/day (2.5-3L) plus fluids before, during and after exercise ~ 2 cups (1/2 L) 2 hrs prior

Moderateintensity training Preexercise

5-7 g/kg BW/day

1 g/kg BW 1hr prior

prehydrate for a practice or game

2g/kg BW 2 hrs prior 3 g/kg BW 3 hrs prior 4 g/kg BW 4 hrs prior

(noncaffeinated, non-alcoholic)

During exercise

To provide an additional source of carbohydrate fuel during moderateand high-intensity basketball practice and games To speed early recovery and rehydration after hard training or a game, especially during the season when there are back-to back games and daily practices

30-60 g/hr

5-10 oz every 15 mins for hydration process

Recovery

1.0-1.5 g/kg BW high GI CHO beverages and food immediately following exercise and every 2 hrs. Total CHO intake over the next 24 hrs at 7-9 g/kg or approximately 500-600 g in 24 hrs

150% for every lost during exercise

Nutritional Considerations for Training and Competition Pregame Meal and Fluid Recommendations The pre-exercise meal prevents the athlete from feeling hungry and fatigued and may also help prepare him or her mentally for competition. For those athletes eating 3-4 hour before or more before play, including small amount of lean protein as part of a high-carbohydrate pregame meal may enhance satiety and alleviate hunger during the game. Each athletes need to experiment and determine the best food that suit with them. 3. Cycling

Energy Requirement - The recommendation macronutrient distribution are 8-10 g/kg BW of carbohydrate (65-70%) , 1.2-1.4 g/kg BW for protein (15%) and the reminder of calories from fat. Cycling Specific Nutrition Concern The key nutritional issues for cyclist include hydration and energy consumption during training and racing, maintaining body weight and an optimal percent body fat, and nutrition needs to hasten recovery from injury. Hydration - Fluid needs are based on a riders sweat rate and intensity of the ride. Carbohydrate Consumption - Some of competitive cyclist may not have any appetite during a race or they cannot use their hand for extended periods of time. Type of food that been recommended are highcarbohydrate, easy-to-digest and easy-to-eat options. Weight and Body Fat - Cyclists must propel their own mass, so the lighter they are the faster they can ride. Excess body fat is a major disadvantage for cyclist, especially when riding uphill. Most cyclist try to lose as much body fat as possible while maintaining or gaining lean muscle mass. When weight loss is necessary, designing eating strategies that enable the rider to lose up to a pound per week is recommended. Recovery - Recovery is an issue for riders because they compete in multiday races or train on consecutive days, and sometimes twice a day. A carbohydrate intake of 8-10 g/kg body weight is generally recommended to facilitate glycogen resynthesis in competitive cyclist. For immediate recovery, it had been recommended to consume 1 g CHO/kg BW postexercise or 100 g CHO be consumed within the first hour and another 100 g every 2 hrs until the next main meal. In addition, a carbohydrate and protein ratio of 3:1 may promote more rapid glycogen resynthesis. Sports foods and supplements that are of likely benefit to cyclists
Product Use in achieving documented nutrition goals Sports drink Comment Use to refuel and rehydrate during workouts and races and to rehydrate after the session. Contain some electrolytes to help replace sweat losses and increase voluntary intake of fluid Convenient and compact carbohydrate source for

Sport gels

use during workouts and races Sport bars Convenient and compact carbohydrate sources for use during workouts and races Convenient, portable, and easy-to-consume sources of carbohydrate, protein and micronutrients for postexercise recovery Liquid meal Convenient, portable, and easy-to-consume source supplements of CHO, protein and micronutrients for postexercise recovery Well-tolerated prevent meal that can be consumed to provide a source of CHO quite close to the race start Convenient and compact source of energy and nutrients for the travelling athlete Multivitamin Supplemental source of micronutrients for travelling and mineral when food supply is not reliable supplements Supplemental source of micronutrients during frequent racing program, when food program is focused on the other goals or reduced in variety and quality because of travel, budget and practical restraints May provide source of sodium for supplement Electrolyte supplements during long races, especially in individuals with heavy sweat and electrolyte losses Sodium supplement to assist with rehydration following moderate to severe exercise-induced dehydration Supplemental form of iron for prevention and Iron supplements treatment of diagnosed cases of reduced iron deficiency. Should be taken under the supervision of a sports doctor or dietitian and in conjunction with dietary intervention Calcium Supplemental form of calcium for prevention and supplements treatment of poor bone status when diet is unabled to meet calcium requirements. Should be taken under the supervision of a sports doctor or dietitian and in conjunction with dietary intervention Documented Caffeine ergogenic benefit Small to moderate doses (1-3 mg/kg BM) appear to be effective.

4. Gymnastics

Gymnastics is a unique sport that required tremendous strength, coordination, flexibility, intense concentration, motivation and dedication in order to advance. The sport naturally shapes gymnast into having very lean, muscular bodies. Nutrition can have major impact on a gymnasts normal growth, development, training benefit and athletic performance Macronutrient Recommendation Carbohydrate - Carbohydrate is the primary fuel for gymnastic activity. The goal for carbohydrate intake include topping off glycogen stores before training and competition, maintaining energy levels during practice, and replenishing glycogen store after training. An intake of 6-8 g of carbohydrate/kg/day is recommended to ensure adequate glycogen synthesis and replenish muscle glycogen stores. A carbohydrate snack eaten within -1 hour before practice will top off glycogen stores. The gymnast should be encouraged to choose a snack that contains some protein as it provides greater satiety. Replenishing glycogen store after practice is critical. The gymnast should be provided with suggestions for high-carbohydrate, low-fat choices when eating out. Protein - A diet supplying 12%-15% of the calories as protein or 1.2-1.7 g/kg should met the needs of most young athletes in gymnastic. The gymnast should be educated and encourage to include a variety of highquality, low fat protein source. Fat - Fat is necessary to provide essential fatty acids, to insulate and protect organs, and to absorb and transport fat-soluble vitamins. Fat should be reduce in order to achieve desirable body composition.

Micronutrient Recommendation Calcium - Adequate calcium intake is essential to support proper bone growth and development in adolescent gymnasts. Great care should be taken to ensure those gymnasts are obtaining adequate levels of calcium in their diets. Iron - The average intake of iron among female gymnast usually below the recommendation. Iron depletion may result in impaired endurance performance and slow recovery from exercise. Fluid Requirements

Gymnasts should drink 8 oz of fluid 30 mins before practice, 2-3 oz every 15 min during practice, and at least 8 oz after practice. Top Nutrition Concerns 1. Achieving the ideal body type for success: in their eyes the best gymnasts are small, thin and powerful. The reality being lighter or smaller does not always aquate to be better gymnastics performance. 2. consuming a high-performance diet: a high-performance diet for gymnast is one that provides fuel for the working muscles, quick recovery from exercise training and adequate energy and nutrients for growth, development and physical training. 3. Eat the right training and competition meals: Foods consumed for daily gymnastics training should be similar to those eaten on competition days to provide consistency and to insure tolerance. 5. Hockey Hockey is a sport of speed, power, stamina and flexibility. It utilizes both the aerobic and anaerobic pathways, and is played at such high speed that is has been called the fastest team sports ever. Macronutrient Needs Carbohydrate is the preferred fuel and are most often under consumed if energy intake is low. 7-10 g/day CHO is been recommended. Protein needs are higher for strength athletes where there is significant amount of body checking and wear and tear on muscles, tendons, bones and teeth. 15-18% protein is recommended for hockey player. Micronutrients Needs The micronutrient needs for hockey are not different from general sports nutrition recommendations for vitamins and minerals. Iron status should be routinely assessed in hockey player who have loe dietary intakes of iron or excessive blood loss through injury or surgery. Fluid Needs

Ergogenic Aids Creatine - Hockey player took creatine to improve anaerobic strength to train longer at high level of intensity. Protein and Amino Acid Supplements Pre and Postgame Meals The pregame meal should be high in carbohydrate, moderate in protein and low fat and fiber. New products should always be tested during training and never during competition. Postgame meals are often more important than pregame meals if the athletes is training intensively and playing back-to-back games. Top nutrition concerns
1. 2.

Gaining or losing weight healthfully. Proper hydration. Adequate carbohydrate intake.

3.

6. Martial Arts The martial arts represent a true integration of mental and physical skill and demand a high degree of strength, flexibility, speed agility, explosiveness and concentration. Macronutrient Needs Carbohydrate recommendation is 60-65% of total energy. Adequate but not excessive protein (1.2-1.7 g/kg) is needed to repair muscles, produce blood cells and maintain a strong immune system. Micronutrient Needs Weight-class martial athletes who restrict energy and fluids may be low in thiamine, vitamin B-6, iron, calcium, zinc, magnesium, sodium, potassium and chloride.

Fluid Needs Pre and Post Event Eating In weight-class martial arts, food and fluids are often severely restricted in the days leading up to the event. On the day of the competition, after the early morning, they are often hungry and thirsty. The athletes need to be reminded to eat foods high in carbohydrate and low in protein and fat. If athletes is nervous and unable to eat solid food prevent, a chilled liquid meal replacement beverage can be offered to provide energy and prevent low blood sugar. Top Nutrition Concerns 1. Making weight safely 2. Hydrating properly 3. Choosing healthy meals and snacks for travel and at competition 7. Rowing Rowing is a dynamic sport that imposes great physiological demands on athletes. Training involves a combination of strength development and endurance. Top nutrition concerns 1. Adequate energy intake: rowers usually find difficulties to meet energy for high-intensity training and daily activity. 2. Nutrient-dense diet:
Recommendation Energy Carbohydrate Protein Amount 45-87 kcal/day 8-10 g/kg/day 1.4-1.7 g/kg/day

3. Weight management: because of large different between weight class, rowers need to increase or to lose weight. 4. Hydration

8. Soccer
Macronutrient Energy CHO Protein Fat Males 47-60 kcal/day 8-10 g/kg 1.4-1.7 g/kg/day <30% calories Postexercise needs CHO 2g/kg high glycemic index CHO Solid or liquid 2g/kg high glycemic index CHO Solid or liquid Females 45-50 kcal/day 8-10 g/kg 1.4-1.7 g/kg/day <30% calories

Micronutrient Needs Micronutrient to Monitor 1. Micronutrients especially thiamine used in energy production, B vitamins,

2. Calcium, magnesium, iron, zinc in the diets of young athletes, female athletes an in those consuming diets lower than 2,400 kcal

Fluid Needs
Volume Before 500 ml 240 ml During 600-1200 ml Solution containing 6-8% CHO +0.50.7g Na/L After 1500ml/kg weight loss Within 24 hrs after exercise Time frame Within 2 hrs of exercise 15 mins before exercise To equal sweat loss

Special Consideration 1. close schedule make little time for recovery from exercise. Special consideration should be given to pregame meals, fluid replacement strategies and post game nutrition under these conditions. 2. Female soccer players attempting to lower or maintain weight need to carefully choose foods of high nutrient density and with sufficient calories and carbohydrate to support the high-energy and carbohydrate demands of soccer. 9. Swimming Nutrient Requirement Carbohydrate - Carbohydrate provides quick energy to muscle, which is necessary for interval workouts and sprinting. Eating at least 500g of carbohydrate per day (8-10 g/kg/day) with a calorie intake equal to energy expenditure is recommended. Protein - Protein intake 1.2-1.7 g/kg/day with intakes on the high end during the initial training weeks will provide optimal amino acid for growth, maintenance and repaire of all tissue, providing calories are adequate Fat - Recommended intakes are 25-30% of total energy Vitamins and minerals - Athletes who exercise intensely may have less than adequate immune function. High-intensity endurance training, has occurs with swimming, may suppress the immune system and place athletes at risk for more frequent infectious disease. Therefore additional antioxidant vitamins (Vit C, E, ) might have positive impact. Fluids
1.

Drink at least 2 cups of fluid for every pound of weight lost. Weigh in immediately before and after training. If weight loss occurs during practice, aim to replace weight within 24 hours. Check urine colour. Darked-colored urine may indicate dehydration. Drink more fluids. Keep a log of how many cups you drink until it becomes a habit. Carry a fluid bottle to work, to class and to the pool.

2.

3.

4.

Keep a fluid bottle at the pool at the pool and drink between sets and immediately before an after practice. Drink 4-8 oz every 20 mins. Choose a sports drink that contains 6-8% carbohydrate with a flavour that like and use it during practices.

5.

6. Avoid alcohol; it contributes to fluid loss. Avoid excessive caffeinated beverages. Guidelines for eating during swim meets:
1.

Eat high-carbohydrate, easy-to-digest foods that familiar when there is a short time between races (less than 1 hour). Try bananas, crackers or sports drinks.

Add more carbohydrate (500-1000kcal) for longer times between races (2-4 hrs). Choose jelly, high-carbohydrate energy bars, gels or raisins.
2.

3. Add small amount of protein with the added carbohydrate (yogurt, chicken sandwich, low fat milk etc) if greater than 4 hours between event. 4. Maintain adequate fluids. Air temperatures during swim meets can be warm and humid. A conscious effort should be made to increase fluid consumption throughout the day to maintain a pale urine colour. Ergogenic aids Sports foods and supplements that are of likely benefit to swimmer
Product Use in Sports drink achieving documented nutrition goals Sport gels Sport bars Comment Use to refuel and rehydrate during workouts and races and to rehydrate after the session. Contain some electrolytes to help replace sweat losses and increase voluntary intake of fluid Convenient and compact carbohydrate source for use during workouts and races Convenient and compact carbohydrate sources for

use during workouts and races Convenient, portable, and easy-to-consume sources of carbohydrate, protein and micronutrients for postexercise recovery

Liquid meal Convenient, portable, and easy-to-consume source supplements of CHO, protein and micronutrients for postexercise recovery Well-tolerated prevent meal that can be consumed to provide a source of CHO quite close to the race start Convenient and compact source of energy and nutrients for the travelling athlete

Multivitamin Supplemental source of micronutrients for travelling and mineral when food supply is not reliable supplements Supplemental source of micronutrients during frequent racing program, when food program is focused on the other goals or reduced in variety and quality because of travel, budget and practical restraints Strong potential for ergogenic benefit Caffeine Bicarbonate or citrate loading Creatine May enhance performance of swimming races when consumed prerace There is reasonable evidence that the acute use of bicarbonate or citrate to increase blood buffering capacity might enhance the performance of event lasting 2-8 min via increased tolerance to production of H ions via anaerobic glycolysis. Creatine loading enhances the performance of exercise involving repeated high-intensity work bouts with short recovery interval

Chronic Athletic Fatigue Signs and symptoms include loss of appetite, weight loss, insomnia, muscle joint paint, and soreness without apparent cause, frequent respiratory infections, irritability, and anxiety sometimes accompanied by depression. Factors contributing to chronic athletic fatigue:
-

Excessive Training Insufficient Recovery Improper Nutrition

Nutrition Recommendations - Aim for a minimum of 500g CHO/kg/day with adequate total calories For rapid glycogen synthesis - Eat 0.35-1.5g CHO/kg between multiple daily training sessions Or try a more frequent feeding schedule - Eat 0.4g CHO/kg every 15 mins during the first 4 hrs after exercise Other recommendations to prevent Chronic Athletic Fatigue Allow adequate recovery time between sessions of intense training Obtain adequate sleep every night Minimize other potential stresses 9. Tennis Tennis is sport that requires energy to support speed; strength for short, explosive, intermittent bursts; and endurance for training and matches that can last more than 4 hrs in various climates and temperature. Macronutrient Needs Carbohydrate - Carbohydrate are essential for maintaining adequate glycogen stores and should provide about 60% of total calories or at least 6g/kg body weight daily and 7-10g/kg body weight when playing time exceeded several hours at 70% of VO max. It been suggested a minimum of 400 kcal of carbohydrates within 30 minutes of playing and an additional 200 kcal within the next 2 hrs. Protein - Protein recommendations for the tennis player range from 1.21.4 g protein/kg body weight Fat - Fat intake recommendation is no more than 30% of total calories Fluids For tennis match lasting longer than 1 hour, a carbohydrate-containing sports drink is recommended.

Vitamins and Minerals - A multivitamin/mineral supplement cab be recommended to players when dietary consumption is not adequate. Precompetition, competition and recovery meals and snacks
Event Pretraining/competition Carbohydrates Moderate to low glycemic index foods; 1-4g CHO/kg BW 1-4 hrs before training nd competition, respectively Fluids 12-16 oz water before playing time. Prepare 2 quarts to drink during play

Precompetiton foods: energy bars; sports drinks;high-CHO, low fat shakes; apples, pears, orange, grapes; low fat yogurt; multigrain bread or cereal; sweet potatoes; fruit smoothies Competition/training 25-30g every half hour of playing time for matches; after warm up and after every hour of play 4-8 oz (4-8 normal gulps) every changeover

Training drinks and meals: energy bars; sports drinks; high-CHO, moderate protein, low fat shakes; pears; oranges; low fat yogurt After training/competition 400 calories CHO high GI within 30 mins of playing. Continue consuming a CHO-rich diet of 7-10 g/kg BW/day to replenish glycogen stores. 150% of fluid lost. At least 16 oz for every lb lost. Add salt to food if sweat loss is excessive

Posttraining drinks and meals: Energy bars; sports drink; frozen yogurt or smoothies shake

10. Track and Field Events Top nutrition concerns 1. Adequate energy and nutrient intakes: energy needs are range influenced by age, gender, specialty event, level, intensity and frequency of training. It has been recommended an intake of CHO 7-10 g/kg/BW/day. 2. Weight and body composition: for some athletes losing body weight and body fat to improve performance 3. Nourishment before and during events: influence athletes food choices prior to and during an event:

i. Travel schedule; travelling provides a nutritional challenge since food resources are often unknown to the athletes. ii. Limited money and time; have limited food budgets and trying to save money and time. iii. Competing in multiple events at a track meet; athletes have limited time between event and too nervous to eat. iv. Recovery after training and competition; pack daily schedule and may lack time-management and meal-planning skills. v. Hydration; factors contributing to dehydration include: - Unsupervised workouts, placing the responsibility for hydration on the athlete. - Limited availability of fluids at the training location. - Travel from cooler environments to warmer, humid locations without adequate time to acclimate. - Increased fluids loss from the body during air travel. - A competitive psyche that pushes athletes to continue exercising despite dehydration.

11. Volleyball Energy system utilized for volleyball activities

Energy System Utilized ATP-PC system Lactic acid system Aerobic system Volleyball Activity Serve, spike, block, dig, roll Long rallies Very long rallies, training sessions, rest and recovery periods

Macronutrient Needs

A diet high in carbohydrate (60-65%) and moderate in fat (20%-30%) and protein (12%-20%) will supply players with a balance of needed macronutrients Micronutrients Needs Micronutrients of particular concern for the volleyball player include sodium, potassium, calcium and iron. Ergogenic Aids Ergogenic aids and possible benefits for volleyball players
Ergognic Aids Caffeine Reason for use Mental stimulation Comments May cause dehydration; may cause nervousness and anxiety if not habituated to caffeine May add excess weight; unsure of long-term safety High cost, weight gain

Creatine HMB

Enhance muscular power Enhance power, strength

Fluid Needs Fluid recommendations for volleyball players

Timing 2 hours before practice or match During warm-up During practice/match After practice/match Recommendations At least 2 cups of water or sports drinks 5ml/kg of fluid as tolerate -1 cup of water/sports drink every 15 mins 2 cups of water/sports drink for every pound lost in sweat