Sports Medicine Nutrition
It is critical to modify nutrition for athletes. The calories that athletes needs is more than 2000 per day (male: 2533 +/- 843 Kcal/day, female: 2918+/- 927 and 2304 +/- 713 Kcal/day). It is better to measure calorie needs by body weight. Between 20 and 30 calories per pound of body weight is recommended. Calorie macronutrient composition can vary depending on the body type. In general, it is recommended to get 50-60 percent of your calories from carbohydrates, and 19-28 percent from protein and fat each [1].
For sports medicine nutrition, it is important to think about whole body tissue interactions with nutrients. The best way to consume nutrients is from foods. Making healthy choices around food is necessary for athletes because their tissues require fast performance and recovery. Simple sugar and simple carbohydrates are recommended when athletes need a quick surge of blood glucose to fuel the tissues. Blood glucose/sugar needs to be regulated for both performance and recovery [2].
There are so many different diets that athletes have tried historically. High-protein-PUFA supplementation has showed the most benefit for short-term weight loss with volleyball athletes [3]. The Zone Diet has also been used by athletes. It is thought to change the body’s insulin to glucagon ratio through its macronutrient alterations; however, it is based on selective information and there is no evidence on how it improves muscle oxygenation [4]. Some of these diets do work for individuals, but they are not for everyone. The recommendation is to find the best diet for each individual.
Supplementation is another focus of sports medicine nutrition. For young athletes, we need to educate them to obtain the proper amount of nutrition from the food they intake. Female athletes tend to take suggestions from family members for their health or to supplement an inadequate diet. Male athletes tend to listen to store nutritionist, fellow athletes, friends, and/or a coach to improve speed and agility, strength and power, or for weight/muscle gain [5].
--------------------------------------------------------------
There are multiple phases for nutritional intake:
1. pre-performance,
2. during performance,
3. post-performance,
4. recovery,
5. resting,
6. post-injury, and
7. pre and post-surgery.
Food intake and supplementation varies in these phases.
Arginine can cause blood glucose levels to be higher and also increase insulin concentration at the recovery phase [6].
During the performance phase, athletes may require above 4,000-8,000 kcal or 113 kcal/kg/day depending on the sport. Fluid intake may reach 10.5 L per day with an average of 620 ml/hr [7].
Controlling blood glucose for pre-, during and post-performance is related to optimal performance. It is recommended to consume carbohydrates 30 to 60 minutes before exercise and high glycemic index foods during exercise and again post-exercise [2].
There is a higher rate of glucose turnover with additional protein intake of 1.8 g kg-1 d-1 [8].
[1] Lun V, Erdman KA, Reimer RA, Evaluation of nutritional intake in Canadian high-performance athletes. Clin J Sport Med. 2009 Sep;19(5):405-11. doi: 10.1097/JSM.0b013e3181b5413[2] Walton P, Rhodes EC. Glycaemic index and optimal performance. Sports Med. 1997 Mar;23(3):164-72.
[3] Malaguti M, Baldini M, Angeloni C, Giagi P, Hrelia S. High-protein-PUFA supplementation, red blood cell membranes, and plasma antioxidant activity in volleyball athletes. Int J Sport Nutr Exerc Metab. 2008 Jun;18(3):301-12.
[4] Cheuvront SN. The zone diet and athletic performance. Sports Med. 1999 Apr;27(4):213-28.
[5] Froiland K, Koszewski W, Hingst J, Kopecky L. Nutritional supplement use among college athletes and their sources of information. Int J Sport Nutr Exerc Metab. 2004 Oct;14(5):following 606.
[6] Tsai PH, Tang TK, Juang CL, Chen KW, Chi CA, Hsu MC. Effects of arginine supplementation on post-exercise metabolic responses.
[7] Gabel KA, Aldous A, Edgington C. Dietary intake of two elite male cyclists during 10-day, 2,050-mile ride. Int J Sport Nutr. 1995 Mar;5(1):56-61. Chin J Physiol. 2009 Jun 30;52(3):136-42.
[8] Pasiakos SM, Martin WF, Sharma CS, Pikosky MA, Gaine PC, Bolster DR, Bennett BT, Rodriguez NR. Level of dietary protein intake affects glucose turnover in endurance-trained men. J Int Soc Sports Nutr. 2011 Nov 16;8(1):20. doi: 10.1186/1550-2783-8-20.
For sports medicine nutrition, it is important to think about whole body tissue interactions with nutrients. The best way to consume nutrients is from foods. Making healthy choices around food is necessary for athletes because their tissues require fast performance and recovery. Simple sugar and simple carbohydrates are recommended when athletes need a quick surge of blood glucose to fuel the tissues. Blood glucose/sugar needs to be regulated for both performance and recovery [2].
There are so many different diets that athletes have tried historically. High-protein-PUFA supplementation has showed the most benefit for short-term weight loss with volleyball athletes [3]. The Zone Diet has also been used by athletes. It is thought to change the body’s insulin to glucagon ratio through its macronutrient alterations; however, it is based on selective information and there is no evidence on how it improves muscle oxygenation [4]. Some of these diets do work for individuals, but they are not for everyone. The recommendation is to find the best diet for each individual.
Supplementation is another focus of sports medicine nutrition. For young athletes, we need to educate them to obtain the proper amount of nutrition from the food they intake. Female athletes tend to take suggestions from family members for their health or to supplement an inadequate diet. Male athletes tend to listen to store nutritionist, fellow athletes, friends, and/or a coach to improve speed and agility, strength and power, or for weight/muscle gain [5].
--------------------------------------------------------------
There are multiple phases for nutritional intake:
1. pre-performance,
2. during performance,
3. post-performance,
4. recovery,
5. resting,
6. post-injury, and
7. pre and post-surgery.
Food intake and supplementation varies in these phases.
Arginine can cause blood glucose levels to be higher and also increase insulin concentration at the recovery phase [6].
During the performance phase, athletes may require above 4,000-8,000 kcal or 113 kcal/kg/day depending on the sport. Fluid intake may reach 10.5 L per day with an average of 620 ml/hr [7].
Controlling blood glucose for pre-, during and post-performance is related to optimal performance. It is recommended to consume carbohydrates 30 to 60 minutes before exercise and high glycemic index foods during exercise and again post-exercise [2].
There is a higher rate of glucose turnover with additional protein intake of 1.8 g kg-1 d-1 [8].
[1] Lun V, Erdman KA, Reimer RA, Evaluation of nutritional intake in Canadian high-performance athletes. Clin J Sport Med. 2009 Sep;19(5):405-11. doi: 10.1097/JSM.0b013e3181b5413[2] Walton P, Rhodes EC. Glycaemic index and optimal performance. Sports Med. 1997 Mar;23(3):164-72.
[3] Malaguti M, Baldini M, Angeloni C, Giagi P, Hrelia S. High-protein-PUFA supplementation, red blood cell membranes, and plasma antioxidant activity in volleyball athletes. Int J Sport Nutr Exerc Metab. 2008 Jun;18(3):301-12.
[4] Cheuvront SN. The zone diet and athletic performance. Sports Med. 1999 Apr;27(4):213-28.
[5] Froiland K, Koszewski W, Hingst J, Kopecky L. Nutritional supplement use among college athletes and their sources of information. Int J Sport Nutr Exerc Metab. 2004 Oct;14(5):following 606.
[6] Tsai PH, Tang TK, Juang CL, Chen KW, Chi CA, Hsu MC. Effects of arginine supplementation on post-exercise metabolic responses.
[7] Gabel KA, Aldous A, Edgington C. Dietary intake of two elite male cyclists during 10-day, 2,050-mile ride. Int J Sport Nutr. 1995 Mar;5(1):56-61. Chin J Physiol. 2009 Jun 30;52(3):136-42.
[8] Pasiakos SM, Martin WF, Sharma CS, Pikosky MA, Gaine PC, Bolster DR, Bennett BT, Rodriguez NR. Level of dietary protein intake affects glucose turnover in endurance-trained men. J Int Soc Sports Nutr. 2011 Nov 16;8(1):20. doi: 10.1186/1550-2783-8-20.
