SPORTS
NUTRITION
P R E S E N T E D T O : D R . TA I L A A R I F
GROUP NUMBER : 10
Iffa Hajra Minahil
Eman batool Zia
Manahil Hifsa
Naveed Gafoor
CONTENT:
• High intensity exercise and
it’s meal plan for athletes
• Low intensity exercise and
it’s meal plan for athletes
• Walking for weight loss
• Cross training and athletes
• Case studies for athlete
1. HIGH INTENSITY EXERCISES (HIE)
High-Intensity Exercises (HIE):-
• Maximum effort
• Elevated heart rate (80-100% max)
• Short duration (20-60 seconds)
• Improves cardiovascular fitness
• Increased metabolic rate
Examples: Sprinting, Burpees, Jump Squats,Hill climbing.
TWO HIGH INTENSITY EXERCISES:
1. Burpees:
• Full-body exercise
• Squat, push-up, and jump in one motion
• Works arms, legs, core, and cardiovascular system
• Aim for 10-20 reps in 30-60 second
2. Sprint intervals :
• Short bursts of maximum effort running
• 30 seconds sprint + 30 seconds rest
• Improves speed, agility, and endurance
MEAL PLAN FOR HIE:
Consideration:
Aim for a balanced diet, adequate macronutrients and caloric needs of athlete.
Pre-workout meal: (1 to 2 hours before exercise)
• Complex carbohydrates: Whole-grain toast, oatmeal, or brown rice
• Lean protein: Banana, almond butter, or eggs
• Healthy fats: Nuts, seeds, or avocado
• Hydration: Water or sports drink
Example: Whole-grain toast with almond butter and banana slices
MEAL PLAN FOR HIE:
During Exercise (every 30-60 minutes)
• Electrolyte-rich snacks: Energy gels, energy bars, or fruit-
• Hydration: Water or sports drink
Post-Workout Meal (within 30-60 minutes after exercise)
• Carbohydrates: Simple sugars for quick recovery (e.g., white
bread, fruit juice)-
• Protein: Lean protein for muscle repair (e.g., whey protein,
chicken)-
• Healthy fats: Nuts, seeds, or avocado- Hydration: Water or sports
drink
Example: Protein smoothie with banana, spinach, and almond milk
LOW INTENSITY EXERCISES (LIT):
Low-Intensity Training (LIT):-
• Gentle, moderate exercise
• 40-60% maximum heart rate
• Sustained effort over longer periods (30-60 minutes)
• Improves cardiovascular endurance, flexibility, and relaxation
• Low energy expenditure
Example: brist walking , cycling, slow swimming.
TWO LOW INTENSITY EXERCISES:
1. Brisk Walking:
• Walk at a moderate pace (3-4 miles per hour)
• Keep arms relaxed and engage core
• Aim for 30 minutes or more
2. Gradual cycling:
• gentle speed for 2 to 3 kilometres
• Legs and arms work affected lower body
MEAL PLAN FOR (LIT):
Pre-Workout Meal (1-2 hours before exercise):
• Light, balanced meal
• Carbohydrates: Whole-grain crackers, fruits
• Lean protein: Yogurt, nuts
• Healthy fats: Avocado, seeds
Example: Whole-grain crackers with avocado and yogurt
During Exercise (every 30-60 minutes):
• Water or electrolyte-rich drinks
• Optional: Energy gels or bars .
MEAL PLAN FOR (LIT):
Post-Workout Meal (within 30-60 minutes after exercise)
• Balanced meal
• Complex carbohydrates: Brown rice, whole-grain bread
• Lean protein: Grilled chicken, fish
• Healthy fats: Nuts, seeds
Example: Grilled chicken with brown rice and steamed vegetables
Key differences for low-intensity exercise::
• Smaller, lighter meals,Less emphasis on rapid carbohydrate
replenishment, Focus on hydration and balanced nutrition
WALKING FOR WEIGHT CONTROL:
Benefits:
• Burns calories
• Increases metabolism
• Builds muscle
• Improves appetite regulation
• Enhances fat burning
Weight loss estimates:
• Walking 30 minutes /day: 1-2 pounds/week
• Walking 60 minutes /day: 2-3 pounds/ week
• Walking 90 minutes/day: 3-4 pounds/week
TIPS FOR EFFECTIVE WALKING:
• Aim for 1000 steps/day
• Walk for 30-60 minutes (5-7 days a week)
• Mix up the routes and add stairs
• Include strength training (weightlifting) for added benefit
• Monitor progress with a pedometer or fitness tracker
DIET FOR WEIGHT LOSS:
• Whole grains
• Fruits and vegetables
• Lean proteins
• Avoid sugary drinks, refined carbs and processed meat
• Stay hydrated
• Calculate the caloric need, aim for 500-1000 calorie deficit
CROSS TRAINING:
1. Alternating between different exercises, sports, or activities to:
• Improve overall fitness
• Enhance performance in a primary sport or activity
• Reduce injury risk
2. Engaging in multiple training methods or disciplines, such as:
• Cardiovascular exercises (running, cycling, swimming)
• Strength training (weightlifting, bodyweight)
• Flexibility and mobility exercises (yoga, stretching)
CROSS TRAINING:
Benefits:
• enhanced performance
• Reduced injury risk
• Increased mental and physical adaptability
Examples:
• A runner incorporating strength training and yoga
• A cyclist adding swimming and strength exercises
• A team sport athlete engaging in individual cardio and strength
training
DIET PLAN FOR CROSS TRAINING
ATHLETES:
Pre-Workout (1-2 hours before):
• Complex carbohydrates: Whole-grain toast, oatmeal, fruits
• Lean protein: Nuts, seeds, yogurt, energy bars
• Hydration: Water or sports drink
Post-Workout (within 30-60 minutes):
• Carbohydrates: Simple sugars (fruits, energy bars)
• Protein: Whey protein, lean meats, fish
• Hydration: Water or sports drinks
Supplements: Protein powder (whey or plant-based),Creatine,Electrolyte
tablets or drinks
CASE STUDIES OF ATHLETES:
In nutrition, case studies are:-
1. In-depth examinations of an individual's or group's nutritional habits,
health status, and outcomes
2. Real-life examples used to develop critical thinking and enhance
understanding of nutritional concepts
3. Examples: Managing diabetes, nutrition support for athletes,
addressing malnutrition, evaluating dietary effects, and personalised
nutrition planning.
STEP BY STEP METHOD:
1. Collection of personal data: Name ,age ,height, specific sport of the
athlete.
2. Nutritional assessment: Dietary habits or any symptoms of deficiency .
3. Laboratory tests: To check for any medical conditions .
4. Goal setting: Improving physical/ medical health or dietary habits.
5. Interventions and monitoring : Food diaries , interviews and follow up.
6. Evaluation and recommendations : giving a meal plan or supplement .
CASE STUDY OF A CRICKET PLAYER:
1. Player profile:
• Name : Saim
• Age : 25
• Position: Batsman
• Height: 171 cm
• Weight: 60kg
• Training schedule: 4-5 hours/day for 6 days/week
CASE STUDY OF AN ATHLETE:
Nutrition Assessment:
Current diet: Inadequate protein, high sugar intake, insufficient
hydration
Nutrient deficiencies: Iron, Vitamin D
Body fat percentage: 9% (ideal: 10-15%)
Goals:
• Improve batting endurance
• Enhance recovery and maintain body fat percentage
CASE STUDY OF AN ATHLETE:
Personalised Nutrition Plan:
1. Caloric intake: 2500-2800 calories/day
2. Carbohydrates: 55-60%
3. Protein: 25-30%
4. Fat: 20-25%
5. Hydration: 3-4 litres water/day
6. Electrolyte balance: Include electrolyte-rich foods/beverages
7. Meal frequency: 5-6 meals/day, spaced 2-3 hours apart
8. Supplements: Iron and Vitamin D supplements
CASE STUDY OF AN ATHLETE:
Sample Meal Plan:
• Breakfast: Oatmeal with fruits, nuts, and eggs
• Snack: Yogurt with honey and almonds
• Lunch: Grilled chicken with brown rice, vegetables, and avocado
• Snack: Energy bar and fruits
• Dinner: Grilled fish with steamed vegetables, and olive oil
Monitoring and Evaluation:
Regular weight and body fat percentage checks, Performance
monitoring (batting average, endurance) and Nutrition knowledge
assessment.
