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

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