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For Young People Professor Dr. Jin BQ Dept. of Food Science & Nutrition NJNU

Sports Nutrition. For Young People Professor Dr. Jin BQ Dept. of Food Science & Nutrition NJNU. Introduction. Peoples divided into tow crowds A Residents B Athletes Sport means activity increasing For ours health. In recent 20 years.

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For Young People Professor Dr. Jin BQ Dept. of Food Science & Nutrition NJNU

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  1. Sports Nutrition For Young People Professor Dr. Jin BQ Dept. of Food Science & Nutrition NJNU

  2. Introduction • Peoples divided into tow crowds A Residents B Athletes • Sport means activity increasing For ours health

  3. In recent 20 years • Decrease of health quality continuousely • Evaluating indexes for normal peoples • Results: Residents in countryside better than those in city • Students healthis for our attention more

  4. 1Property Activity increase with more exhausting Up to limited level in athletes 2 N Requirement 2.1 Energy: 18.4MJ/d CP:EE: CH2O = 1:1:4 2.2 Protein: 1.5-2.5g/kgBW 2.3 Mineral

  5. CH2O :Directly supply energy Fat Less utilization than CH2O about 10-20% Protein being acid meterials

  6. 3 Dietary guidline for sport -High Level of CH2O -Low level of fat -Suitable level protein -Enough water drinking -Suitable dietary amount -Familiar foods -Good sanitation

  7. 4 Sport nutrition egStudents in the university/college 4.1 GE: 3000 - 6000kcal/d 4.2 Ratio of Energy: Carb:Prot:Fat = 4:1:1

  8. 4.3 Important of CH2O CH2O in Dietary Menu is very important 55-60%, 9-10g/kg BW such as cereals, fruits and vegetables CH2O be divided into :Keeping blood glucose level Especially after sports Supporting enough energy to brain and heart

  9. 4.4 Lipids Sutable level in diet:25-30%/DRIs Causes 高脂肪食物胃停留时间长 脂肪转换成能量所时间长 脂肪分解代谢为不完全氧化 β氧化-酮体: 乙酰乙酸、 β-羟丁酸、丙酮 Poor sport level

  10. 4.5 Protein E/prot:>15%/DRIs, 1.5-2.5g/kg BW 50% from better prot. Less prot.:Body prot. Exhausted Body status not keeping Over prot.:More acid meterials in body Muscle be tired easily Poor sport level

  11. 4.6 Water Content:60 %; Free & Bound water Dehydrated:> 2-3 %,thirsty > 5-10 %, poor sport level > 20 %,being death Drinking: 200ml, 30min before activity 100ml in the middle time Suitable amount after activity

  12. Attentions for drinking l1.5-2.0 L/d lDrinking water before feeling thirsty lCool water is easier to be absorbed than hot W lCool water can low body temperatuer Run in longer distance l100ml before 2hs one by one l 100ml before 10-15min l100ml in the middle, 10-15min/once l500ml after one by one

  13. 4.7 Minerals Exhausted:Nutrients lost much (Vit. Mine) More acids in the body More water lost from sweat Supplying:Keeping the balance of water minerials acid/alkali Vit., CH2O & E

  14. lNaCl: 30~40g/d lK: 1.5g/d Adjusting athletes’ temperature for heat-resistant K+ richer in orange, tomato, watermelon et al lCa:1000~2000mg/d Acids (lactose, urine) produced in the bodyto be salt Intake less NaCl lFe:20~25mg/d RBC/Hb-O & CO2 lZn & Se:Suiltable amount Taking part in metabolism as assistant Effect increasing

  15. 4.8 Vitamins lVit.E:10~15IU/d rich in various foods as ---- lVit.C:Enough 200~300mg/once drinker berfor 30min l Vit.Bcom:Supplying B1、 B2et al

  16. Ration Principle • Balance • High level of CH2O • Color, flavor • 5 meals or more

  17. 5 Dietary direction 5.1 Breakfast:Exchange for each other as follows 5.1.1 CH2O: rice/wheat---- 5.1.2 Milk /soya-milk---- 5.1.3 Fruits 5.1.4 Meat/egg /fish/chicken--- 5.1.5 Vegetables---- 5.2 Snack 5.2.1 Apple + bread or biscuit 5.2.2 Milk/soya milk /water/juice

  18. 5.3 Lunch & supper Principle asBreakfast

  19. 6 Schedule a. Before sport 4hs: Large b. Before sport 3hs: Middle c. Before sport 2hs: Less d. Before sport 1h: Litter

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