Nutrition and sports
Lecture 1:
Sports nutrition science: application of nutritional principles for purpose of
improving performance
Customized nutrition, periodized nutrition
Measuring performance: control all factors
Performance: speed, strength, coordination, flexibility, endurance
Measuring strength: one rep max
Endurance: time to exhaustion
External factors: familiarization, diet, exercise > standardization
Balanced diet > sports nutrition (sport-specific nutrition) > supplements
Regulation energy metabolism
1. Local: ATP/ADP, NADH/NAD, AMP
2. Hormonal: adrenalin ↑, insulin↓, GH↑
Fatigue: central vs peripheral
Lactate causes fatigue due to H+ inhibits muscle contraction by inhibiting Ca, H+
can inhibit glycolytic enzymes hereby decreasing ATP reformation
Lecture 2:
Phosphocreatine (anaerobic) can donate phosphate to ADP to rapidly make ATP
(small store)
Anaerobic > aerobic after ~2 min
Fibers: type 1: slow, type 2: fast
1. Power lifting: more type 2, little type 1
2. Sprinter: anaerobic metabolism: phosphogenic system (ATP stores and PCr)
& glycolytic system
a. PCr breakdown:
i. Activation: decrease ration ATP/ADP because of ATP
breakdown
ii. Inhibition: increase ATP/ADP due to increase ATP, decrease of
breakdown
iii. Resynthesis takes ~4 min, is inhibited by lack of oxygen
b. Glycolysis
i. Full speed after 5-30 sec
c. Fatigue: metabolites in muscles
d. Diet: Creatine, however causes weight gain
3. Middle distance athlete: Anaerobic > aerobic: PCr, glycolysis & glycogen
a. Phosphorylase: Adrenalin, Ca
b. PFK: F-6-P, ADP
c. Recovery:
i. ATP, PCr: occurs within minutes
, ii. Removal lactate: takes much longer
iii. Muscle glycogen >24h
d. Fatigue: lactate after 3-7 min, low pH> buffer function blood
important
4. Endurance athlete: aerobic: VO2max
a. Q= cardiac output, (a-v)O2= arteriovenous oxygen difference =
Qx(a-v)O2 = VO2max
b. PDH: pyruvate > acetyl CoA (carbs)
c. Β-oxidation
d. Depends on substrate availability
e. Fatigue: glycogen depletion (~90 min) > fat (50/60% of VO2max)
5. Game-player:
a. Endurance, intermittent sprinting
b. Aerobic + PCr (stay consistent) + anaerobic (goes down over time of
the game)
c. Rest time between bouts of sprinting important
d. With repeated sprints: PCr & aerobic, contribution of anaerobic
declines rapidly
Lecture 3:
Energy need= BMR x PAL
Energy requirement: general EE + total EE exercise
General EE= (BMR x PAL) x h/24
Total EE exercise= (MET x BW)x h
PAL= TEE/BMR (TEE=total energy expenditure), 1,4 for seated work
MET; per activity, 1 MET=1kcal/kg/h, moderate=3-6
Energy balance: not the best method > energy availability (EA)
EA: amount of energy remaining for bodily functions after accounting for energy
expended from PA. EA=energy intake-exercise EE (per kg FFM), exercise EE=
(MET-PAL)x BW x h
Reduction in EI and/or increases exercise load > adjustments to reduce TEE
>↓BMR
1. High EE
2. Reduced appetite after exercise
3. Disordered eating
4. Eating disorders
a. Weight pressure, desire to be leaner, coach-athlete relationship
b. Risk sports: aesthetic, weight class, endurance sports
Relative Energy Deficiency in Sport (RED-S)
1. Decreased performance
2. Injury risk
3. Depression
a. Treatment
i. Increase EI
, ii. Ca and vit D supplementation
iii. Mental health professionals
Lecture 4:
Heat > impact on performance
Fatigue: cardiovascular collapse, hydration, metabolic changes, physiological
Heat strain: exercise, solar radiation, no wind, insulation, high T and humidity
Lose body heat:
1. Convection: moving air
2. Evaporation: sweat, respiration
3. Conduction: direct transfer by contact
4. Radiation
Heat gain:
1. BMR
2. Muscular activity
3. Environment
The body can store heat
Metabolism ± storage ± radiation ± convection – evaporation
Radiation and convection= dry heat loss, evaporation= wet heat loss
1. M=indirect calorimetry
2. S= change in body temperature
3. R= difference in skin temperature and ambient
4. C= air flow
5. E= body weight change, corrected for fluid loss
Reduce performance decrease in heat:
1. Selection (ethnics)
2. Acclimatization: sweat↑, sodium↓
3. Training
4. Cooling
5. Drinking
6. Pacing strategy
Dehydration: >2% BW
1. Nausea and vomiting
2. Risks: initially dehydrated, multiple trainings, drugs
3. Decreased endurance performance
4. Less effect on muscle strength and sprints
5. Decreased exercise performance due to:
a. Increased temperature
b. Cardiovascular strain
c. Increased glycogen utilization
Overdrinking
Lecture 1:
Sports nutrition science: application of nutritional principles for purpose of
improving performance
Customized nutrition, periodized nutrition
Measuring performance: control all factors
Performance: speed, strength, coordination, flexibility, endurance
Measuring strength: one rep max
Endurance: time to exhaustion
External factors: familiarization, diet, exercise > standardization
Balanced diet > sports nutrition (sport-specific nutrition) > supplements
Regulation energy metabolism
1. Local: ATP/ADP, NADH/NAD, AMP
2. Hormonal: adrenalin ↑, insulin↓, GH↑
Fatigue: central vs peripheral
Lactate causes fatigue due to H+ inhibits muscle contraction by inhibiting Ca, H+
can inhibit glycolytic enzymes hereby decreasing ATP reformation
Lecture 2:
Phosphocreatine (anaerobic) can donate phosphate to ADP to rapidly make ATP
(small store)
Anaerobic > aerobic after ~2 min
Fibers: type 1: slow, type 2: fast
1. Power lifting: more type 2, little type 1
2. Sprinter: anaerobic metabolism: phosphogenic system (ATP stores and PCr)
& glycolytic system
a. PCr breakdown:
i. Activation: decrease ration ATP/ADP because of ATP
breakdown
ii. Inhibition: increase ATP/ADP due to increase ATP, decrease of
breakdown
iii. Resynthesis takes ~4 min, is inhibited by lack of oxygen
b. Glycolysis
i. Full speed after 5-30 sec
c. Fatigue: metabolites in muscles
d. Diet: Creatine, however causes weight gain
3. Middle distance athlete: Anaerobic > aerobic: PCr, glycolysis & glycogen
a. Phosphorylase: Adrenalin, Ca
b. PFK: F-6-P, ADP
c. Recovery:
i. ATP, PCr: occurs within minutes
, ii. Removal lactate: takes much longer
iii. Muscle glycogen >24h
d. Fatigue: lactate after 3-7 min, low pH> buffer function blood
important
4. Endurance athlete: aerobic: VO2max
a. Q= cardiac output, (a-v)O2= arteriovenous oxygen difference =
Qx(a-v)O2 = VO2max
b. PDH: pyruvate > acetyl CoA (carbs)
c. Β-oxidation
d. Depends on substrate availability
e. Fatigue: glycogen depletion (~90 min) > fat (50/60% of VO2max)
5. Game-player:
a. Endurance, intermittent sprinting
b. Aerobic + PCr (stay consistent) + anaerobic (goes down over time of
the game)
c. Rest time between bouts of sprinting important
d. With repeated sprints: PCr & aerobic, contribution of anaerobic
declines rapidly
Lecture 3:
Energy need= BMR x PAL
Energy requirement: general EE + total EE exercise
General EE= (BMR x PAL) x h/24
Total EE exercise= (MET x BW)x h
PAL= TEE/BMR (TEE=total energy expenditure), 1,4 for seated work
MET; per activity, 1 MET=1kcal/kg/h, moderate=3-6
Energy balance: not the best method > energy availability (EA)
EA: amount of energy remaining for bodily functions after accounting for energy
expended from PA. EA=energy intake-exercise EE (per kg FFM), exercise EE=
(MET-PAL)x BW x h
Reduction in EI and/or increases exercise load > adjustments to reduce TEE
>↓BMR
1. High EE
2. Reduced appetite after exercise
3. Disordered eating
4. Eating disorders
a. Weight pressure, desire to be leaner, coach-athlete relationship
b. Risk sports: aesthetic, weight class, endurance sports
Relative Energy Deficiency in Sport (RED-S)
1. Decreased performance
2. Injury risk
3. Depression
a. Treatment
i. Increase EI
, ii. Ca and vit D supplementation
iii. Mental health professionals
Lecture 4:
Heat > impact on performance
Fatigue: cardiovascular collapse, hydration, metabolic changes, physiological
Heat strain: exercise, solar radiation, no wind, insulation, high T and humidity
Lose body heat:
1. Convection: moving air
2. Evaporation: sweat, respiration
3. Conduction: direct transfer by contact
4. Radiation
Heat gain:
1. BMR
2. Muscular activity
3. Environment
The body can store heat
Metabolism ± storage ± radiation ± convection – evaporation
Radiation and convection= dry heat loss, evaporation= wet heat loss
1. M=indirect calorimetry
2. S= change in body temperature
3. R= difference in skin temperature and ambient
4. C= air flow
5. E= body weight change, corrected for fluid loss
Reduce performance decrease in heat:
1. Selection (ethnics)
2. Acclimatization: sweat↑, sodium↓
3. Training
4. Cooling
5. Drinking
6. Pacing strategy
Dehydration: >2% BW
1. Nausea and vomiting
2. Risks: initially dehydrated, multiple trainings, drugs
3. Decreased endurance performance
4. Less effect on muscle strength and sprints
5. Decreased exercise performance due to:
a. Increased temperature
b. Cardiovascular strain
c. Increased glycogen utilization
Overdrinking
