All language subtitles for 1.1 Exercise, Sports and Nutrition - Module 1- Introduction to Sport Nutrition Science - Nutrition, Exercise and Sports - edX
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What is on your plate?
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What do you eat?
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And do you have specific products that you eat to support training
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and performance?
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In this video, you will learn how an athlete should consider his or her diet,
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and how the sport nutrition pyramid is used to build an athlete’s diet.
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Sport dieticians and sport nutritionist love to look at an athlete’s diet
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as being it a Pyramid.
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With a solid base, a tailor made mid-section,
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and as finishing touch the tip of the pyramid.
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These three layers are:
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a balanced diet - to support an healthy and active lifestyle.
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Sport-specific nutrition –
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to optimize performance and recovery for competition and training
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and supplements – the icing on the cake to give the final winning edge.
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But be sure that the icing is proven effective and legal.
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A well balanced diet is and should always be the foundation of an athlete’s diet.
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And energy intake is the cornerstone of such a diet.
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Being active, doing exercise requires an optimal energy intake
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to support all body functions.
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Weight loss or changes in body composition can be a goal of an
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athlete’s diet, but on the long run energy intake should balance energy needs.
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If not so, the so-called Relative Energy Deficiency in Sports,
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or Red-S syndrome can develop.
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In this syndrome, body function and performance will be compromised
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due to the metabolic, and physiological complications of low energy availability.
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A balanced diet also contains adequate macronutrients,
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like carbohydrates and proteins to allow daily exercise and sufficient fluid intake
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to stay hydrated.
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Finally, adequate intake of micronutrients and other bio-active nutrients –
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like dietary fibres, are also an important component of this balanced diet.
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Just like the recommendations for the general population,
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an athlete should eat a varied diet with fruit and vegetables,
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and limit the intake of added sugars, saturated fat and sodium.
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For some of the micronutrients, like for example iron or calcium,
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the need can be slightly higher for specific athletic populations.
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However, as energy needs and intake are higher in athletes,
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a well-balanced diet will automatically increase the intake of,
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for example calcium.
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Making the need for micronutrient supplementation little,
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as you can see in this figure.
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The second part of the pyramid is Sport specific nutrition to optimize performance
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and recovery for competition and key training sessions.
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Think of specific macronutrient and fluid strategies on top of your balanced diet
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to meet training and competition goals.
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Timing is an important aspect of sport-specific nutrition.
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For example: the ingestion of high-quality protein is most effective
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immediately after your work-out.
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And ingesting carbohydrates during exercise will benefit
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endurance exercise performance.
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This sport-specific nutrition can just be normal products
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with the right amount of macronutrients, like a bowl of quark.
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But, for your convenience, sport nutrition products are developed
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with the optimal composition, that meet specific demands.
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Like rehydration drinks, energy bars and gels, or protein shakes.
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When an athlete, together with a nutrition expert like a dietician,
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have optimised the diet and incorporated sport-specific nutritional strategies,
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the tip of the pyramid can be the addition of Supplements.
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A supplement is something that should be used to "supplement" your diet,
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not replace it, nor it should be the main focus.
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The supplement market is huge, with the most outrageous claims.
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You should be critical, and many claims are not backed-up by science.
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A simple rule of thumb is that: ‘when it sounds too good to be true,
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it generally isn’t true’.
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Some supplements, however, can give a small – but meaningful -
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performance benefit.
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And in athlete’s sports, marginal gains can be the difference between winning
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or losing a race.
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Examples of supplements that are backed-up by science are caffeine,
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creatine, B-alanine and also a supplement like beet-root juice.
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Whether a supplement works for you could be best discussed with experts.
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What is the scientific evidence?
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How well was it investigated?
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What was the study design, and the population under investigation?
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And did it affect performance parameters that are relevant for my sport?
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You have now learned what the sport nutrition pyramid is.
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In practice, unfortunately, it is incredibly common that people pay more attention
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and time to supplements than to a balanced diet due to beliefs
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or as is advocated by self-claimed experts.
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They turn the pyramid upside down!
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Building a proper athlete’s diet follows a step-wise approach.
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Start with a balanced diet, covering daily energy, macronutrients and fluid needs.
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In the next step consider sport-specific nutritional strategies,
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which include timing of nutrient intake to optimize performance and recovery.
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And finally, carefully decide whether adding supplements could work for you.
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