营养学英文版-南京师范大学第十五章SportsNutri(精)

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
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

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
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
b. Before sport 3hs: Middle
c. Before sport 2hs: Less
d. Before sport 1h: Litter
Over prot.: More acid meterials in body Muscle be tired easily Poor sport level
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
CH2O ：Directly supply energy Fat Less utilization than CH2O about 10-20% Protein being acid meterials
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
5.2 Snack
5.2.1 Apple + bread or biscuit 5.2.2 Milk/soya milk /water/juice
5.3 Lunch & supper Principle as Breakfast
6 Schedule
a. Before sport 4hs: Large
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
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
Run in longer distance
l 100ml before 2hs one by one l 100ml before 10-15min l 100ml in the middle, 10-15min/once l 500ml after one by one
4.7 Minerals
4 Sport nutrition
eg Students in the university/college
4.1 GE: 3000 - 6000kcal/d
4.2 Ratio of Energy: Carb:Prot:Fat = 4：1：1
Hale Waihona Puke 4.3 Important of CH2O
CH2O in Dietary Menu is very important
lNaCl: 30~40g/d lK: 1.5g/d Adjusting athletes’ temperature for heat-resistant K+ richer in orange, tomato, watermelon et al l Ca：1000~2000mg/d Acids (lactose, urine) produced in the body to be salt Intake less NaCl l Fe：20~25mg/d RBC/Hb-O & CO2 l Zn & Se：Suiltable amount Taking part in metabolism as assistant Effect increasing
Attentions for drinking
l 1.5-2.0 L/d l Drinking water before feeling thirsty l Cool water is easier to be absorbed than hot W lCool water can low body temperatuer

Balance High level of CH2O Color, flavor

5 meals or more
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----


1 Property
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
4.8 Vitamins
l Vit.E：10~15IU/d
rich in various foods as ---l Vit.C：Enough
200~300mg/once drinker berfor 30min l Vit.Bcom：Supplying B1、 B2 et al
Ration Principle