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Nutrition

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Sport nutrition
There are six classes of nutrient required for body to
function
1- water

2-lipid

3-proteins

4-carbohydrates

5-vitamins

6-minerals
We will go to describe the role of each one in body function
and sport nutrition

1 liter of water per day is lost through the skin, lungs, and
feces, the kidneys are the major site of regulated excretion of
water.

Different tissues in your body contain different amounts of


water. For example, body fat contains approximately 10
percent water, while muscle is approximately 75 percent
water. In general, men should have a total body water
percentage between 50 and 65 percent
1 - water.[H2O]
Importance of water for all organs.

A) For brain function,

water and brain function are integrally linked. Lack of water to the
brain can cause numerous symptoms including problems with focus,
memory, brain fatigue and brain fog, as well as headaches, sleep
issues, anger, depression

It is approximately 85 percent water and brain function depends on


having abundant access to water.
B) Water and heart

When you are dehydrated, your blood volume is decreased which


means that the heart has to work harder to pump the blood to all
of the parts of your body that need its vital oxygen and nutrients.
This fatigue not only hinders post workout recovery but feeling
fatigued and lethargic reduces motivation for your next big
workout.
C) Water and lungs

If you are dehydrated, the body will produce histamine. It


is known that asthmatics have excessive levels of histamine
in their lung tissue which can cause bronchoconstriction and
increased mucus buildup in the lungs.
D) Water kidneys

liter of water per day is lost through the skin, lungs, and feces, the
kidneys are the major site of regulated excretion of water.
E) Water and eyes

Dry eyes. Dehydration is when your body is exerting more water than it’s being provided with.
When this happens, your body is going to try and regulate the remaining amounts of water and
delegate it to the most important organs. Your natural tear production may decrease, resulting
in dry eyes that become itchy and uncomfortable.
F)Water and muscles.

A dehydrated individual who performs eccentric exercise may exacerbate skeletal muscle
damage, leading to structural, contractile, and enzymatic protein denaturation, in
addition to the myofiber and connective damage resulting from the eccentric muscle
tension.
Water and sport nutrition

Water plays a significant role in the process of recovery - from helping digest vital
nutrients to repairing muscles damaged during exercise.

liter of water per day is lost through the skin, lungs, and feces, the
kidneys are the major site of regulated excretion of water.

In case of physical activity person lost from 2 to 3 time of water

Thermal injury associated with dehydration


How to Calculate the amount of water need per day

25 percent of water come from food

Divided the body weight on 30 to calculate the water need for normal person

For athlete 250 ml for each 30 minutes of workout


Example :

an athlete training about 2 hours/day and his weight around 60 kg

To calculate the amount of water for him.

1- divided the weight by 30= 60/30=2 liter per day


2- 25 percent of 2liter = 500 ml so the amount need per day 1.5L
3-for athlete 2 hours workout need 1 liter more so this athlete wants around 2.5 L

Per each day

PhD. Fahmy riad