Sports Nutrition

Sports nutrition
Principles of fitness, motivation and conditioning

What is sports nutrition?
“Sports nutrition is a broad interdisciplinary field that focuses on the

science behind and application of proper nutrition during exercise”
Principles of fitness
• Specificity
• Overload
• FITT
• Progression
• Reversibility
• Rest and Recovery
• Variation
• Individualization
Principles of fitness
• FITT
o It stands for frequency, intensity, time and type
o Increases in workload or demand can be made in order to
progressively overload the body so it adapts in the desired way.
o Frequency means how often an exercise is performed.
o Intensity is the amount of effort or work completed in a specific
exercise.
o Time is simply the duration of the exercise session.
o Type means the type of exercise performed – strength training, cardio, or
a combination of both.
Overload
• “A level of training stress that is greater than the athlete is accustomed to.”
• Training stress can be increased by changing:
o Duration
o Intensity of training
• e.g. change 30 sec workout and 1 min rest by 40 sec workout and 40 sec rest.
• Alter work and rest intervals on weekly or session basis
• Changing weight, sets and repetitions
• Increase speed, distance and time
Progression
• The gradual and systematic increases in training stress

• To maintain tissue overload and, thus, provoke continued training
adaptation
• Rate of progression is important; progressing too rapidly can result in
injury
• Progressing too slowly will delay goal attainment.
• Balanced progression leads to achieve goals.
Specificity
• The exercise you do should be specific to your goals.
• No random workout
• Target adaptations i.e. helpful in achieving goal
• For example, if your goal is simply health and weight management, focus
on total body strength, cardio and a healthy diet.
• Endurance exercise: adaptations related to cardiovascular system and
respiratory system
Reversibility
• Adaptations gained from training are lost/ reversed when training is

stopped
• Due to this reason, coach asks the athlete to stay active in offseason.
• Use it or lose it principle
• In respiratory & cardiovascular system, it takes 2-3 weeks for reversibility
• In muscles, it occurs in 4 weeks
Rest and recovery
• Avoid overtraining (not 7 days a week)
• Add rest time between sessions
• Balance between catabolic (breakdown) and anabolic process
• Intense exercise needs rest time for anabolic phase i.e. recovery phase
Variation
• Same exercise cause boredom in the athlete

• Variation in exercise builds up interest.
• Change activities, locations, training partners, training competitions
• Discuss exercise preferences with clients.
Individuality
• Everyone is different and responds differently to training.

• Some people are able to handle higher volumes of training while others
may respond better to higher intensities.
• This is based on a combination of factors like genetic ability,
predominance of muscle fiber types, other factors in your life,
chronological or athletic age, and mental state.
• Depends upon physiological, psychological factors, gender and
endurance.
Motivation
• The mental process that initiates, sustains or guides an athlete’s behavior

is motivation.
• Training management that is an approach to competition, managing
adversity for better performance.
• McClelland's theory identified the three motivators that all humans
have: achievement, affiliation and power.
• For instance, motivation is what helps you lose extra weight, or pushes
you to get that promotion at work.
• In short, motivation causes you to act in a way that gets you closer to your
goals.
• Motivation includes the biological, emotional, social and cognitive forces
that activate human behavior.
Types of motivation
• Extrinsic motivation arises from outside of the individual and often

involves external rewards such as trophies, money, social recognition, or
praise.
• Intrinsic motivation is internal and arises from within the individual,
such as doing a complicated crossword puzzle purely for the gratification
of solving a problem.
• For example, playing sports because you enjoy how they make you feel is
an example of intrinsic motivation.
Conditioning
• Strength and conditioning means engaging in activity to improve

performance and fitness.
• Multiple Joint Movements
No single body part works in isolation during movement. The body works
synergistically (muscles, joints and proprioceptors work together) to produce
complex movements.
• Running, jumping, shooting and throwing all require multiple joint actions
• Multiple Plane Movements
Movement in sport occurs in three planes- sagittal (forward-backward), frontal
(side-to-side) and transverse (rotational) and combinations of all three.
• Resistance training should incorporate exercises and movement patterns that
develop strength and efficiency in each plane.
• Movement training should emphasize acceleration (force production),
deceleration (force reduction) and agility (change of direction skills) since
these areas have the greatest impact on sport performance.
• Ground-Based Movements
Most sport skills are initiated by applying force in to the ground, on one
leg or two.
• The more force an athlete can apply against the ground, the faster they
will accelerate, the higher they will jump and the more effective they will
be in sport.
• Lifting exercises should be chosen to enhance this ability to generate force
• Sport-Specific Training
• The purest form of training for any activity is the activity itself.
• To be effective, a training program must reproduce the functional
movements and metabolic demands of the sport being trained for.
• Explosive training
• The ability to generate force at high rates of speed (power) is crucial in
sport
• Training explosively, using ground-based, multiple joint movements trains
the body at high rates of speed.
• This in turn, improves performance potential.
• Character
Becoming the best possible athlete requires more than talent, consistent
training and a commitment to nutrition.
• A foundation that includes discipline, courage, perseverance and
selflessness is essential for true success.
• These attributes must be emphasized, developed and rewarded during
training.

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Sports nutrition

Principles of fitness, motivation and conditioning

“Sports nutrition is a broad interdisciplinary field that focuses on the

• The gradual and systematic increases in training stress

• Adaptations gained from training are lost/ reversed when training is

• Same exercise cause boredom in the athlete

• Everyone is different and responds differently to training.

• The mental process that initiates, sustains or guides an athlete’s behavior

• Extrinsic motivation arises from outside of the individual and often

• Strength and conditioning means engaging in activity to improve

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