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Summary of the lectures + articles of Nutrition and Sports
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Nutrition and sportsWeek 1: Energy metabolism
Lecture 1: Introduction
Objectives:
- The student knows and understands some general concepts in sport nutrition (sciences), like
performances, the sport nutrition pyramid, and new perspective in sports nutrition.
- Describe metabolic pathways of energy expenditure during exercise and apply this to
different types of athletes
- Discuss and evaluate the physiological changes during exercise, e.g. cardiopulmonal changes,
musculoskeletal adaptation, and thermoregulation
- Discuss the nutritional strategies to achieve nutritional requirements and apply this to
different types of athletes
- Explain which nutrients/nutritional strategies may enhance performance, and formulate an
evidence based recommendation
- Evaluate the scientific evidence for supplements
- Describe and explain the relationship between nutrition, sport, and certain health problems,
f.e. immune / GI function and RED-S.
Performance is decided (picture):
- Aerobic and anaerobic power
- Black: nutritional factors that influence performance described during the course.
Examples are caffeine supplements, beta-alanine supplements, nitrate, L-carnitine, iron,
optimal hydration, creatine etc.
Study activities:
- Lectures + papers
o American Colleg of sports medicine Nutrition and atheletic performance (use
throughout the course)
- Exam: closed + open questions, should be > 5,5.
Sport nutrition science
= the application of nutrition principles for the purpose of improving training, recovery, and
performance.
= it combines academic fields such as exercise physiology, nutrition, dietetics, and nutritional
physiology.
,History of sports nutrition science:
- In the 1930s – 1960s there was a lot of research going on about work physiology, with the
focus on cho and fat metabolism. This was done via muscle biopsy technique (take a small bit
of muscle).
- In 1965 the development of sport specific beverage was done. It was found by the American
Football team that sportsmen perform better when they eat and drink.
- In the 1970s and 1980s, exercise physiology became a research field in the USA (people had
more time and started to do more sports).
- In the 1980s, the exercise physiologists and nutritionists started working together.
o Focus on CHO metabolism and to a smaller extend on proteins.
- In the 1990s there was a merging of endurance and resistance exercise.
Scientific evidence
Start with observation (what do we see, what do we know?) induction (find gaps) deduction
(what do we expect) start testing evaluating of the data found in the test.
Sports nutrition research is applied research! In the observation phase imput of the field / of the
athletes is important. In the deduction phase, you think of performance predictors. In the evaluating
phase the implementation in real sport setting should take place.
Evidence pyramid:
Lowest: anecdotal evidence and opinions
Above: observational studies (we don’t know the consequences; cohort and case control studies)
Above: intervention trials (test the hypothesis; reduce bias)
Top: meta-analysis and systematic reviews what is in general true? On a population level? This
doesn’t mean that this applies for every individual, so if you want to give supplement advice to an
individual, you should go lower in the evidence pyramid and see what is relevant for the individual.
Recent developments and future:
- Customized nutrition = eating strategies for athletes must take account of each athlete’s
physiological and biochemical characteristics as well as the training load and competition
goals. So, focussing on the individual.
- Sports nutrition is now more about using nutrition strategies to modulate training-induced
muscle adaptations = periodized nutrition
- Opportunities to apply these same practices and principles to other population groups who
have no interest in sport. So, principles of sports nutrition research are also interesting for
other groups.
Performance testing:
- Hereditary, nutrition, social life, education, environmental, interaction etc. can define
performance.
- Real competition a lot of factors are uncontrollable
- Simulated competition:
o Time trial
o Loughborough soccer passing test
o Leuven tennis performance test
- Determinants of performance, f.e. if a certain strategy improves the strength, this can
influence the performance.
Determinants of performance can be divided into 5:
- Speed
, - Strength / power: by increasing muscle strength, increase muscle force of power, enhance
sprint / jump performance, increase muscle mass / volume, reduce muscle fatigue, enhance
recovery
o Example of measuring strength: one repetition maximum (leg press, bench press
etc.), arm-flexion or knee-extension on an isokinetic dynamometer, jump tests etc.
- Coordination
- Flexibility
- Endurance
o Example of measuring endurance: time to exhaustion (put athlete on bicycle and
athlete should cycle as long as possible on a given workload), constant load followed
by a time trial, constant duration test etc.
Measures of sporting performance:
- Validity (accuracy)
o Resembles the performance that is simulated
o Correlation, prediction
- Reliability (precision)
o CV, ICC, Pearsons r
- Sensitivity
o To detect small but important differences
- In practice: aspects to control
External factors to control when doing performance testing
- Familiarization (experience)
- Verbal encouragement
- Music (if you play music you like, you will probably go further than normal)
- Feedback
- Additional measurements
- Diet
- Exercise
These factors you cannot control but you should have a protocol for them.
Dietary intake: how do you prepare participants before exercise test? Diet standardization should
consider:
- Overnight fast vs. pre-event meals
- CHO (glycogen)
- Energy
- Protein
- Hydration status
- Caffeine intake/withdrawal
- Alcohol consumption
- Other supplement use
Consider the advantages and disadvantages of the dietary recommendations. Match the level of
dietary control with logistics and resources of studies.
Exercise standardization
- Training status subjects
- Habitual training (changes)
- Last exercise bout (light training session the day before)
- Experimental exercise intensity
o Relative vs absolute intensity
, Importance of sports nutrition:
A proper diet is important to reach the maximal performance.
How is nutrition related to performance?
Exercise-nutrition: nutrition that directly enhances performance, f.e. caffeine, CHO in long-
distance exercise.
Nutritional strategies that support training, f.e. proteins or improve recovery
Importance of nutrition on general diet, the habitual diet will keep you healthy.
Sport nutrition pyramid:
- Lowest: balanced diet; an athlete needs a well-balanced diet.
- Middle: sport specific nutrition; what can you do on top on the balanced diet to enhance the
performance?
- Highest: supplements; are there any other things you can take in to improve performance?
Balanced diet = to support healthy and active lifestyle.
It is about a sufficient energy intake. If you have too little energy, this is called the RED-S syndrome.
Besides this, adequate macronutrients and sufficient fluid intake are needed, and adequate
micronutrients. So, a varied diet is important (in order to have enough macro- and micronutrition)
and supplementation if needed.
Sport specific nutrition = optimize performance and recovery.
It includes enough macronutrients and fluid to meet training / competition goals. Timing of the
nutrient intake is important. You can use normal foods (f.e. high protein foods), but you can also use
sport nutrition products (shakes).
Supplements = final winning edge (to improve another 1-2% of performance), these are ergogenic
supplements = enhance work performance. Be critical, supplement should be backed-up by science.
Sometimes, discussion with experts is needed to know if it works for an individual (if the side-effects
are bigger than the gains, don’t practice it!).
Supplement (broader sense) = a food, food component, nutrient, or non-food compound that is
purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific
health and/or performance benefit.
- Functional foods (foods enriched with additional nutrients or components outside their
typical nutrient composition), formulated foods and sport foods (providing energy and
nutrients in a more convenient form) examples of sport nutrition products
- Single nutrients and other components of foods or herbal products (provided in isolated or
concentrated forms), multi-ingredient products (containing various combinations of those
products described above that target similar outcomes) dietary / ergogenic supplements
- Grey area with doping (when does a supplement become doping?)
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