Food Hygiene and Nutrition in Sports - Literature review Example

Food hygiene and nutrition in sports: Literature review Name Institution Definition of terms Blood-glucose balance: this is the recommended level of concentration of the blood with soluble form of carbohydrate, the glucose. Hyponatremia: is a metabolic condition wher the level of level of sodium outside the cell reduces and water is absorbed into the cells making them to swell. While other cell can handle the swelling, brain cell cannot and it is often fatal. Hyper-hydration: this is ingestion of excess water that the requirements of the body. It may lead to hyponatremia Glycermic index: this is the measure of how glucose levels rise in blood after eating particular foods. Introduction Over time, there have been many changes in the understanding of the role of foods in physical performance or athletics. This has been accompanied by different myths related to relationship of nutrition and sport which confuse athletes (1). Protein is considered the most vital energy source for muscle just a century ago (2). However, the focus has changed over time to carbohydrate. It is apparent that exercises causes reduction in glycogen in muscles and this leads to fatigue. It has therefore been advocated that optimizing carbohydrate stores and ingesting food rich in carbohydrate during periods of exercise works to improve the performance (2). With this understanding Carbohydrate electrolyte drinks have become common in trainings by athletes. The emergency of understanding of the relationship between foods and sports led to development of sports specific food and drink products. Such food and drink products are supposed to provide fluid and energy first and should not cause any gastrointestinal discomfort (2). This should allow the products to be consumed both prior, during and after competition. Some of the food and drinks are also prepared to improve the recovery from intense as well as exhausting exercises. In line with the developments and changes that have been taking place in the nutritional aspect of athletics, several studies have devoted time and resources to explore and investigate differing relationships. Most of the effort has been placed on matching nutrient requirement with either exercise or training, during competition and adaptation. The type of food that is appropriate as well as the amount has been significant in most of the researches. This article is a literature review which seeks to explore the macro and micro-nutrients needed, nutritional strategies, some advice to a group of athletes and critique to the current scientific evidence to prepare written reports that meets high professional standards. Macro and micro-nutrients needs for athletes Training requires energy from the body and this varies with the size of the body, the type of training, as well as growth requirements. It therefore becomes important for the body to get suitable energy intake as this has effects on hormonal as well as metabolic function. Consequently, during training, the body requires high levels of carbohydrates to increase maintenance of blood-glucose balance (3). It is however known that although various substrates are combined to provide energy for training, a human body’s stores for carbohydrate are limited; often smaller than the energy cost for daily training. Each day’s meal should therefore have adequate carbohydrate to provide energy for training and promotion of full recovery of stores for glycogen in muscles between work-outs. The meal eaten during this period should be low in fiber and fat so as to reduce gastrointestinal distress. Proteins should be consumed moderately in food that are familiar and tolerated by athlete’s body. The body also requires some micro-nutrients such as vitamins, minerals and antioxidants as they promote health and optimal functioning (4). The minerals mostly required include iron and calcium, lack of which would affect energy intake. During competition, the body of an athlete requires normalized muscle glycogen that should last during the event. This requires high intake of carbohydrate taken in 12 hours to 24 hours prior to the competition as well as in between performance depending on the competition (5). Carbohydrates taken during these periods optimize muscle glycogen stores and provide fuel to the central nervous system and muscles. Fluids are also an important ingredient of the meal to be taken especially between events. Just like during training, the athlete should try and reduce fiber and fat intake as well as large volume of meals. Fluid meals that are now available are a better option and convenient for the athletes. However, over-drinking the fluid meal may lead development of Hyponatremia a condition that has been described as potentially fatal (6) Recently, studies have shown that carbohydrate intake can enhance performance especially of high intensity competitions which lasts more than one hour such as marathon and half marathons. Burke (4) agrees with Cox (6), that since competition is done once in a while, the most important focus should be to ensure that the body is fueled and there is no energy deficiency. Adaptation is seen as the recovery period where an athlete needs to refuel and restore the body functioning to its normal rate (3). A lot of metabolic waste will have accumulated in the body and therefore in addition to carbohydrate that restores energy spent, a lot of fluid and minerals are important. Specific nutritional strategies to optimize performance and recovery The major problem with optimizing performance and recovery is fluid loss which tend to affect other body functioning. It is argued that 2% loss of body fluids has significant impairment in body performance (6). To minimize dehydration, heavy training or competition should be preceded by high intake of fluid. Hyperhydration is warranted in some cases. However, this should be under the supervision of a sport science professional. In the current strategies, sports drinks are preferred to water as they provide enable hydration and provide carbohydrate. During sports performance, it is vital to have intake of carbohydrate at the rate of 40-60 grams per hour. It has been proved by studies that effects of carbohydrate and fluid intake during performance to be additive. There exist options for carbohydrate intake but again, sports drinks present the convenient strategy to meet both the carbohydrate and fluid requirements simultaneously. When other strategies such as snacks are chosen, care should be taken to ensure the right amount is consumed. After strenuous performance, recovery is needed. Nutritionally, recovery includes refueling, rebuilding, rehydration and ensuring healthy stay. The strategy adopted in recovery is that the athlete should take fluid equivalent of 120 -150% of the fluid lost as guided by sport nutritionist (6). The fluid should be rich in sodium so as to maintain equilibrium of body fluids. Carbohydrate-rich meal will also help re-synthesize muscle glycogen a few hours after performance. Protein should also be included in the meal to promote net protein synthesis in areas of muscle gains, strength and repair for damaged muscles. Adequate amount of protein required ranges from 10 to 20 grams per kilogram of body mass a few hours after performance. Advice regarding food choice to enhance sports performance and recovery The inclusion of both the micro and macro-nutrients in foods for the athletes cannot be overemphasized (7). However, the composition of each type of food varies depending on the body needs. The recommended food for athletes is one that has high composition of carbohydrates. This is because from carbohydrates comes carbohydrate which is used as fuels to ensure performance of muscles. However, not all types of carbohydrate will apply for this case; the recommended carbohydrate is the one that can be easily and quickly broken down into glucose. This is measure by glycermic index which is high in non-fiber or low fiber carbohydrate-rich foods (8). Carbohydrate food with high glycermic index and that would be recommended for the group of athletic includes white bread, baked potato, French fries, honey, watermelon and instant mashed potatoes among others. However, these carbohydrate-rich foods should be accompanied by a lot of water or fluids as well as other types of nutrients. In terms of composition, the meals of the group of athletics should be composed of 50 to 60% carbohydrates and the other proportion filled by the combination of proteins, vitamins and mineral salts. The composition should be also considered the age since more energy as well as growth is needed for younger athlete. Critique to professional reports on scientific evidence about sports nutrition It is a crucial that a research done in areas as important as nutrition in sport be written in reports that meet high professional standard. However, several gaps exist in many of the study reports that are written regarding nutrition in sports. The major limitation of the studies and which makes them fall short of professional requirement is generalization and even wrong information (9). Researches on nutrition in sports tend to address the topic in general without any special consideration to differences that exist. The differences include the background of the athletes, the environment, types of sports and special needs associated with gender (9). It is imperative to understand that men and women participating in games have different body needs and have varying reasons for their participation (10). Several study reports advocate for high carbohydrate and fluid intake but they remain silent on specific amounts (11). Considering that food intake may change with the change in environment of the athlete, the effect so caused by changes in terms of altitude and weather has not been addressed by the studies in an adequate manner. Taste of food is another factor which is specific to athletes especially because of their background but has not been investigated to explain alternative foods for athletes. In addition to these, is within the common knowledge that studies are not only supposed to increase the body of knowledge but improve the lives of people. However, when researches give recommendations for athletes in terms of carbohydrates, proteins, vitamins and mineral salts, they tend to lack professionalism as they are not specific; which food has such carbohydrate or protein or mineral salt? This and other weaknesses in studies on nutrition in sports make most of the study reports short of professionalism. Conclusion In conclusion, it is important to note that nutrition is an important aspect that enhances the performance and recovery among the athletes. Due to the metabolic requirement during training, during competition and even after competition, several studies have looked into relationships of nutrition needs and performance before, during and after sport performance. Despite the several studies conducted, most of them are criticized on basis of little professionalism in their reporting; they generalize information leaving several issues unaddressed. References 1. Rosenbloom, C. Sports nutrition myths. Coach and Athletic Director, 2002; 72(5): 3-3. 2. Brouns F, van Nieuwenhoven M, Jeukendrup A,van, ML. Functional foods and food supplements for athletes: From myths to benefit claims substantiation through the study of selected biomarkers. The British Journal of Nutrition, 2002; 88:177-86. 3. American College of Sports Medicine and American Dietetic Association. Nutrition and athletic performance. . Med. Sci. Sports Exerc. 2000; 32(12): 2130–2145 4. Burke L. Sports supplements and sports foods. In Physiological Bases of Sports Performance edited by M Hargreaves and J Hawley, 2001:183–253. Sydney Australia: McGraw–Hill 5. Rumpf E. Meals and exercise. Current Health 1992; 2 (18): 24-24. 6. Cox J. Current concepts in sports nutrition. [Internet]. 2004. [cited 2013 May 7]. Available from http://www.ausport.gov.au/__data/assets/pdf_file/0007/143386/CurrentConcepts.pdf 7. Campbell WW, Geik, RA. Nutritional considerations for the older athlete. Nutrition, 2004; 20(7):603-8. 8. Zeigler, T. Food for Athletes: Eating to Optimize Performance. [Internet] 2012. [cited 2013 May 7] available from http://www.sportsmd.com/SportsMD_Articles/id/420.aspx. 9. Shifflett B, Kahanov L. Understanding of athletes' nutritional needs among athletes, coaches, and athletic trainers. Research Quarterly for Exercise and Sport, 2002; 73(3): 357-62. 10. Annette S. Sports nutrition muscles into the mainstream. Drug Store News, 2000; 22(18), 39-40. 11. Mujika I, Burke LM. Nutrition in team sports. Annals of Nutrition & Metabolism, 2011; 57, 26-35. . Read More

The meal eaten during this period should be low in fiber and fat so as to reduce gastrointestinal distress. Proteins should be consumed moderately in food that are familiar and tolerated by athlete’s body. The body also requires some micro-nutrients such as vitamins, minerals and antioxidants as they promote health and optimal functioning (4). The minerals mostly required include iron and calcium, lack of which would affect energy intake. During competition, the body of an athlete requires normalized muscle glycogen that should last during the event.

This requires high intake of carbohydrate taken in 12 hours to 24 hours prior to the competition as well as in between performance depending on the competition (5). Carbohydrates taken during these periods optimize muscle glycogen stores and provide fuel to the central nervous system and muscles. Fluids are also an important ingredient of the meal to be taken especially between events. Just like during training, the athlete should try and reduce fiber and fat intake as well as large volume of meals.

Fluid meals that are now available are a better option and convenient for the athletes. However, over-drinking the fluid meal may lead development of Hyponatremia a condition that has been described as potentially fatal (6) Recently, studies have shown that carbohydrate intake can enhance performance especially of high intensity competitions which lasts more than one hour such as marathon and half marathons. Burke (4) agrees with Cox (6), that since competition is done once in a while, the most important focus should be to ensure that the body is fueled and there is no energy deficiency.

Adaptation is seen as the recovery period where an athlete needs to refuel and restore the body functioning to its normal rate (3). A lot of metabolic waste will have accumulated in the body and therefore in addition to carbohydrate that restores energy spent, a lot of fluid and minerals are important. Specific nutritional strategies to optimize performance and recovery The major problem with optimizing performance and recovery is fluid loss which tend to affect other body functioning. It is argued that 2% loss of body fluids has significant impairment in body performance (6).

To minimize dehydration, heavy training or competition should be preceded by high intake of fluid. Hyperhydration is warranted in some cases. However, this should be under the supervision of a sport science professional. In the current strategies, sports drinks are preferred to water as they provide enable hydration and provide carbohydrate. During sports performance, it is vital to have intake of carbohydrate at the rate of 40-60 grams per hour. It has been proved by studies that effects of carbohydrate and fluid intake during performance to be additive.

There exist options for carbohydrate intake but again, sports drinks present the convenient strategy to meet both the carbohydrate and fluid requirements simultaneously. When other strategies such as snacks are chosen, care should be taken to ensure the right amount is consumed. After strenuous performance, recovery is needed. Nutritionally, recovery includes refueling, rebuilding, rehydration and ensuring healthy stay. The strategy adopted in recovery is that the athlete should take fluid equivalent of 120 -150% of the fluid lost as guided by sport nutritionist (6).

The fluid should be rich in sodium so as to maintain equilibrium of body fluids. Carbohydrate-rich meal will also help re-synthesize muscle glycogen a few hours after performance. Protein should also be included in the meal to promote net protein synthesis in areas of muscle gains, strength and repair for damaged muscles. Adequate amount of protein required ranges from 10 to 20 grams per kilogram of body mass a few hours after performance. Advice regarding food choice to enhance sports performance and recovery The inclusion of both the micro and macro-nutrients in foods for the athletes cannot be overemphasized (7).

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