Nesyana Nurmadilla

Overview
 Successful athlete performance is a combination
of favorable genetics, desire, proper training, and
sensible approach to nutrition

 Athletes attempting to gain a competitive edge

will try almost any dietary regimen or artificial
means including nutritional supplements and oral
or injection medication in the hope of reaching a
new level of wellness and physical performance
Overview
 Reasearch suggests that athletes can benefit
from nutrition education and intervention
from nutrition expert
 Unfortunately, there is much
misinformation regarding a proper diet for
physically active person
ENERGY PRODUCTION
DURING EXERCISE
Energy production during exercise
 Cleavage of the terminal phosphate from ATP to
ADP provide energy for muscle

myosin ATPase
ATP ADP + energy

 Only a small number of ATP is stored in cell,

so intense muscular contractions lasting more
than a few milliseconds will require energy
sources for replacing phosphate to ADP
Energy production during exercise
 The most immediate source of energy for
maintaining ATP levels during work is the creatine
kinase reaction and to a smaller extent, the
myokinase reaction

creatine kinase
ADP + creatine phosphate ATP + creatine

 Because these reactions occur almost

instantaneously, ATP and creatine phosphate are
considered as one high-energy phophate pool
Energy production during exercise
 Although quantitatively more than ATP, only a small
number of creatine phosphate is stored in muscle.
Therefore, muscular contractions longer than a few
seconds depend on other energy sources for
maintaining ATP
 Energy production during exercise
 The breakdown of glucose/ glycogen to pyruvate
during glycolisis can supply energy at a somewhat
slower rate

Glucose + Pi + 2 ADP + 2 NAD+ 2 pyruvate + 2 ATP + 2 NADH + 2 H2O

 The energy yield from glycolisis is relatively small

 This process also cannot continue at a high rate
longer than a few seconds unless NADH is oxidized
Energy production during exercise
 To oxidize NADH, pyruvic acid need to be conversed to
lactate

LDH
Pyruvate + NADH + H+ Lactate + NAD+

 The temporary storage of H+ in this conversion allows

disappearance of end product of fast glycolysis
 The lactate can diffuse into the bloodstream where it
can be used by other muscle fibre or heart as a fuel to
resynthesize ATP
Energy production during exercise
 As the level of lactate and H+ increase in the
muscle and blood, fatigue ensues, and exercise
must slow or stop

 Glycolisis, in which the end product of lactate, is

termed anaerobic or fast glycolisis
Energy production during exercise
 Much more ATP production occur during aerobic
or slow glycolysis

 Lactate is not formed because NADH+ is

transported to the mithocondria thus freeing
NAD+ for further reaction during glycolysis

 The H+ is used to generate energy during

electron transport
Energy production during exercise
 Pyruvate is also transported to the mitochondria
where acetyl-CoA is formed and is used to
generate further substrate for electron transport
generation of ATP

 The complete breakdown of glucose during slow

glycolysis generates 36–38 ATP per glucose
molecule
C6H12O6 + 6 O2 6 CO2 + 6 H2O + 36 ATP
Energy production during exercise
 Aerobic glycolysis is relatively slow and it requires
oxygen and high mitochodrial density

 During high intensity exercise such as running 400

m, some muscle fibers may be activated that
have few mitochondria and insufficient oxygen to
complete the oxidation of pyruvate to H2O and
CO2, thus increasing the dependence on fast
glycolysis
Energy production during exercise
Source of energy Function
ATP Immediate source of energy for high-intensity
exercise
Phosphocreatine Relaces ATP very rapidly during high-intensity
anaerobic exercise
Glycogen • Replaces ATP rapidly during high-intensity
anaerobic exercise
• Replaces ATP moderately rapidly during
endurance aerobic exercise
Fatty acid Replace ATP less rapidly during aerobic endurance
exercise
Energy production during exercise
 Fat oxidation also occurs in skeletal muscle during
muscle contractions
 Both intracellular and triglyceride and triglyceride
from fat cells are source of fatty acid
 After entering mitochondria, fatty acid are broken
down, in a series of reaction called β-oxidation, to
numerous acetyl-CoA and H+ molecules
 147 molecules of ATP are formed for an-18 carbon
fatty acids through the Kreb’s cycle and electron
transport
Energy production during exercise
 About 5–15% of energy used during exercise is
coming from oxidation of amino acid
 Before oxidize, nitrogen compound in amino acid
need to be removed
 Removal of nitrogen compound can occur both in
muscle and liver
 Once nitrogen compound is removed, the
remaining ‘carbon skeleton’ is normally similar to
one of the reactive compound that are active in
energy transfer
Energy production during exercise
Energy production during exercise
 A high-carbohydrate diet increases the glycogen
storage in the muscle and thus increases the rate
of use of carbohydrate

 A diet high in fat augments storage of myocellular

lipids and elevates the rate of fat oxidation during
exercise
Energy production during exercise
 Exercise intensity also affects substrate oxidation rates

 The more intense the exercise is, the more

dependent muscle fibers are on carbohydrate
metabolism

 Evercise training, especially long, slow distance

training, increases the ability of skeletal muscle to use
fat as a fuel and can have a glycogen-sparing effect in
exercise such as the marathon
Energy production during exercise
 Exercise duration also plays a role
 Fat oxidation is gradually increased as exercise
duration increases
ENERGY, DIET, AND
SPORT PERFORMANCE
Energy and sport performance
 Energy balance is the key to weight control
 Body mass and composition are important
consideration for most athletes

 Increasing body mass, primarily muscle mass, may

enhance performance in a wide variety of sports such
as weightlifting

 Decreasing body mass, primarily fat mass, also may

enhance performance in sports such as distance
running
Carbohydrate before and during exercise
 Consuming carbohydrates before and/or during
training or competition may or may not help enhance
performance

 If blood glucose and muscle glycogen levels are

optimal, carbohydrate intake does not enhance
exercise performance in activities lasting <45 min

 If blood glucose or muscle glycogen levels are low, or

exercise performance is > 45 min, then carbohydrate
intake may improve performance
Carbohydrate before and during exercise
 During training, athletes should experiment with
various types and concentrations of carbohydrates,
both before and during exercise, that may be used
in competition

 Ingesting excessive amounts of various forms of

carbohydrates may lead to gastrointestinal distress
Carbohydrate before exercise
 4 hours before exercise: 4–5 g/kg body weight
 Contain balanced macronutrient content, but the focus
should be on carbohydrates because they are more
readily digested and may help bolster muscle glycogen
stores
 1 hour before exercise: 1–2 g/kg body weight
 Simple carbohydrates may be recommended,
particularly sports drinks because preexercise hydration
also be an important consideration
Carbohydrate during exercise

Duration Carbohydrate intake

<45 minutes None

45–60 minutes 30 g

60–90 minutes (Team sports) 50 g/ hour

>2 hours (Submaximal exercise) Up to 60 g/ hour

>2 hours (Near maximal and maximal exercise ) 50–70 g/ hour

Ultraendurance events 60–90 g/ hour

Carbohydrate after exercise
 To replenish muscle glycogen to sustain such high
training loads

 Supplementing at 30-minute intervals at a rate of 1.2

to 1.5 g of carbohydrate/kg body weight/hour appears
to maximize synthesis for a period of 4–5 hours after
exercise

 Carbohydrates with a high glycemic index may

facilitate muscle glycogen replenishment when
consumed immediately after exercise and every 2
hours thereafter
Dietary protein and sport performance
 Protein is required for a number of metabolic
functions important to exercise performance:
 Promotion of growth
 Repair of muscle and other tissues
 Synthesis of hormones and neurotransmitters

 Both resistance and endurance training exercise

induce protein catabolism during exercise, but
protein synthesis predominates in the
postexercise recovery period
Dietary protein and sport performance
 The recommended dietary allowance (RDA) for
protein is based on the body weight of the
individual and the amount needed per unit body
weight is greater during childhood and
adolescence than during adulthood

 The adult RDA for protein is 0.8 g/kg body weight

 Whether athletes require more than the RDA for
protein is debated
Dietary protein and sport performance
 However, the ADA/DC/ACSM recommending
protein intakes in excess of the RDA to maintain
optimum physical performance
 Endurance athletes: 1.2 to 1.4 g/kg daily
 Strength athletes: 1.2 to 1.7 g/kg daily
Vitamin, mineral, and sport perfomance
 A vitamin B deficiency may impair physical
performance, usually by interfering with some phase
of the energy-producing process

 Older athletes, > 50 years old, may experience

decreased absorption of dietary vitamin B12, which is
essential for red blood cell production  fortified
foods or supplements

 Athletes who obtain adequate energy intake,

particularly from high-quality carbohydrate and
protein foods, should not experience such deficiency
Vitamin, mineral, and sport perfomance
 Calcium is used in the body primarily for bone
formation and also involved in numerous metabolic
processes, including muscle contraction

 The NIHh indicated that supplementation with

calcium, along with vitamin D, may be necessary for
optimal bone health in persons not achieving the
recommended dietary intake

 Thus, calcium supplements may be recommended for

some athletes, particularly those involved in
strenuous exercise in weight-control sports
Vitamin, mineral, and sport perfomance
 Iron is one of the most critical minerals with
implications for sports performance, particularly
for aerobic endurance athletes

 Iron is a component of hemoglobin, myoglobin,

cytochromes, and various enzymes in the muscle
cells, all of which are involved in the transport and
metabolism of oxygen for aerobic energy
production
Vitamin, mineral, and sport perfomance
 Iron losses can result from various mechanisms
during exercise, such as hematuria, sweating, and
gastrointestinal bleeding

 Iron deficiencies are commonly observed among

athletes, especially women

 Sports nutritionists recommend that female

athletes be tested periodically for iron status
Vitamin, mineral, and sport perfomance
 Endurance athletes who initiate training at
altitude increase red blood cell production 
increasing dietary iron intake or taking iron
supplements doses of 100 mg

 The typical multivitamin/mineral supplement

contains 0 to 18 mg
Fluids, electrolytes, and sport
performance
 Environmental heat may affect exercise performance in
various ways, including dehydration caused by excessive
sweat losses

 Fluid replacement is critical during prolonged exercise,

particularly under warm environmental conditions
(causing muscle cramps, heat exhaustion, and exertional
heat stroke)

 Electrolyte replacement, particularly sodium, is also an

important consideration during very prolonged exercise
Hydration strategies before
training or competition
 Drink enough the day before competition to be sure
athletes are adequately hydrated

 Slowly drink approximately 5 to 7 mL of fluid/kg body

weight at least four 4 hours before exercise

 Drink another 3 to 5 mL/kg body weight approximately

2 hours before exercise if no urine is produced or the
urine is dark or highly concentrated
Hydration strategies before
training or competition
 Drink CES with carbohydrate to help increase body
stores of glucose and glycogen for use in prolonged
exercise

 Drink CES with sodium and/or salty foods or snacks to

help stimulate thirst and retain fluids

 Do not drink excessively, which may increase the risk

of dilutional hyponatremia if fluids are aggressively
replaced during and after exercise
Hydration strategies during
training or competition
 Determine your sweat loss for a given intensity and
duration of exercise in the heat  provide an estimate for
fluid intake during exercise

 Rehydrate early in endurance events because thirst does

not develop until approximately 1% to 2% of body weight
has been lost

 Drink ad libitum approximately 0.4–0.8 L of fluids/ hour,

every 15 minutes

 Drink cold water if carbohydrate intake is of little or no

concern, for example, in endurance events of <50–60 min
Hydration strategies during
training or competition
 Drink a CES with 6% to 8% carbohydrates during
prolonged endurance or high-intensity intermittent
exercise, consuming enough to provide approximately
30 to 80 g of carbohydrate / hour

 Use a CES containing multiple sources of carbohydrate,

including glucose, sucrose, fructose, or maltodextrins,
to facilitate absorption

 Drink a CES containing small amounts of electrolytes

Hydration strategies after training
or competition
 To replace any fluid and electrolyte deficit
 If time is short to the next exercise session,
aggressive rehydration is important
Hydration strategies after training
or competition
Rapid replacement
 Drink 1.5 L of fluid for every kilogram of body weight
loss
 Consume approximately 1.0 to 1.5 g/kg body weight
of carbohydrate each hour for 3 to 4 hours

 Consume adequate sodium. Salty carbohydrate snacks

may provide both sodium and carbohydrate
 Drinking a hypertonic glucose-sodium drink may be
more effective at restoring and maintaining hydration
Hydration strategies after training
or competition
Leisurely replacement (24-hour recovery)
 Eat a diet rich in wholesome, natural foods, to help
replenish needed carbohydrate and electrolytes

 Add extra salt to meals when sodium losses are high,

or consume salty foods and snacks. Sodium is needed
to ensure fluid balance

 Consuming a sports drink with protein may help

promote muscle recovery
References
 Modern nutrition in health and disease, 11th
edition
 Sports nutrition