Sport Nutrition: Macronutrient Intake, Performance, and Supplements

This report provides a comprehensive analysis of sport nutrition, focusing on the impact of macronutrient intake, supplements, and dietary strategies on athletic performance. It begins with a table of energy and macronutrient intake, followed by a detailed account of the steps involved in conducting a literature search, including database selection and search strategies. The report then explores the main learning points for a sports nutritionist, emphasizing the role of protein, creatine, and carbohydrate diets in enhancing athletic performance, endurance, and recovery. It also examines the effects of supplements such as L-citrulline, watermelon, and polyphenols. The report concludes by discussing the role of different diets and their impact on performance, especially in endurance events, offering insights into the importance of metabolic flexibility and the appropriate use of carbohydrates and fats for optimal athletic outcomes.

Running head: SPORT NUTRITION 1
Sport Nutrition
Name
Institution

SPORT NUTRITION 2
SPORT
NUTRITION
1)
Figure1: Table
of Energy As
Well As
Macronutrient
Intake and
Body
Composition
Values
References
Weise,
C. M.,
Macronut
rient
14-17 years
(n=84)
18-21 years
(n=97)
22-25 years
(n=75)
All
ages
Mean
(SD)
Standard
(Percent
age)
Mean
(SD)
Standard
(Percent
age)
Mean
(SD)
Standard
(Percent
age)
Mean
(SD)
Energy
(kcal)
1740.
0
(472.
700
1740.0
(103.10)
1822.
30
(447.
70)
1845.0
(98.80)
1739.
90
(386.
3)
2110.0
(82,50)
1786.
80
(435.
80)
Protein
(gm)
68.80
(19.2)
28.30
(243.10)
68.0
(19.9
0)
41.20
(165)
67.0
(20.6
0)
45
(148.90)
67.90
(19.9
0)
%Kcals
Proteins
15.40
(2.20)
15.0
(2.80)
15.40
(3.0)
15.20
(2.70
)
Carbohyd
rate
(gm)
229.2
0
(62.0)
236.7
0
(65.3
0)
230.1
0
(54.1
)
23.40
(60.7
0)
Percentag
e Kcals
Carbohyd
rates
51.20
(5.0)
52.0
(6.0)
53.0
(5.60
)
52.10
(5.60
)

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Hohenadel, M. G., Krakoff, J., & Votruba, S. B. (2014). Body composition and energy
expenditure predict ad-libitum food and macronutrient intake in humans. International
journal of obesity, 38(2), 243.
Nepocatych, S., Balilionis, G., & O'Neal, E. K. (2017). Analysis of dietary intake and body
composition of female athletes over a competitive season. Montenegrin Journal of Sports
Science and Medicine, 6(2), 57.
Hosseinzadeh, J., Maghsoudi, Z., Abbasi, B., Daneshvar, P., Hojjati, A., & Ghiasvand, R.
(2017). Evaluation of dietary intakes, body composition, and cardiometabolic parameters
in adolescent team sports elite athletes: a cross-sectional study. Advanced biomedical
research, 6.
2a) Steps followed in conducting a literature search
Step one involves choosing a topic and defining the research question
I identified the main research question with a background and developments of research
that has gone through my interpretation, analysis and fine-tuned in the right way. The identified
questions were specific and easy to manage. I wrote down the terms which were related to the
questions and can be of use in the future.
Step two involves deciding on what to be reviewed
Here I took time focusing and making the right decision on the keywords to be searched.
The focus was also on weighing on the question statement to be searched.
Step three involves the identification of databases to be used in conducting searches
I then came up with a draft of the database to help in searching. These databases included
dissertations, articles, journals, world cat and Google scholar.

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Librarians create research guides for all of the disciplines on campus! Take advantage of
their expertise and see what discipline-specific search strategies they recommend!
Step four involves conducting searches to get the literature and tracking what had
been searched
I went through the abstracts carefully by noting down important aspects found in each
database to avoid later duplication. I also made good use of references and bibliographies to aid
in the location of other important materials.
Step five is about going through the literature
At this point when finalizing, I had to check and counter check if the information from
the materials at hand is coherent with the question statement which had been on the search. At
this step, I also checked on the contribution of the author to the research as well as how much the
work has been cited initially.
(b) The main strength of the search strategy
The main strength of my search strategy was that there was minimum data redundancy if
not at all. The procedure was precise and to the point about the acquisition of information from
the database selected. This also made my work easier in tracking the information I had not
factored in.
(c) The biggest weakness of the search strategy
The biggest weakness of my search strategy was that it was time-consuming. Achieving
precision and avoid being redundant means that I become extra cautious. This ends up taking

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much time as I am also to go through the databases selected. Reviewing which the last step is
also time-consuming
2d) References
Figueroa, A., Wong, A., Jaime, S. J., & Gonzales, J. U. (2017). Influence of L-citrulline and
watermelon supplementation on vascular function and exercise performance. Current
opinion in clinical nutrition and metabolic care, 20(1), 92-98.
Reid, M. B. (2016). Redox interventions to increase exercise performance. The journal of
physiology, 594(18), 5125-5133.
Somerville, V., Bringans, C., & Braakhuis, A. (2017). Polyphenols and performance: A
systematic review and meta-analysis. Sports Medicine, 47(8), 1589-1599.
Van De Walle, G. P., & Vukovich, M. D. (2018). The effect of nitrate supplementation on
exercise tolerance and performance: A systematic review and meta-analysis. The Journal
of Strength & Conditioning Research, 32(6), 1796-1808.
van Deel, E., Octavia, Y., de Waard, M., de Boer, M., & Duncker, D. (2018). Exercise training
has contrasting effects in myocardial infarction and pressure overload due to divergent
endothelial nitric oxide synthase regulation. International journal of molecular
sciences, 19(7), 1968.
(e) Main learning points for a sports nutritionist

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When there is endurance by the athlete, skeletal muscles will give out oxygen species and
nitric oxide that are all reactive. The production of oxidants by muscles will always educe the
performance rate when there is a lot of straining by an athlete and at the same time there is
The use of polyphenols is important in making someone do better in a competition. It
does not have any side effects apart from giving a positive result. It is therefore recommended
that the supplements be used to boost performances of individuals in sporting activities.
The use of I - citrulline together with watermelon supplements is an ideal in increasing
the level of plasma. It also improves the production of nitric oxide. With all these, there is a
decrease in the pressure of blood as well as the improvement in how blood flows.
Exercise training is much of a benefit in terms of balancing of Nitrogen Oxide in the
body. When exercise is done, it helps in relaxing various arteries and veins important for blood
flow in the heart. The effects here are realized on how the heart operates to ensure there is
smooth blood flow.
References
Helge, J. W. (2017). A high carbohydrate diet remains the evidence based choice for elite
athletes to optimise performance. The Journal of physiology, 595(9), 2775.
3) Most of the athletes tend to concentrate on the consumption of carbohydrates and pay
little attention to protein. The truth is that protein plays an essential role in improving the
performance as well as the health of the athletes. Real athletes need to take a lot of protein than
the normal recommended daily allotment since repair, growth, and maintenance of lean muscle

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mass mainly depend on the amount of protein in the body. This will allow the immune system of
the body to function well. Many researchers argue that continue burns up to fifteen percent of the
total calories from protein mainly by removing amino acids from the tissues of the muscles. In
this case, if the athletes fail to provide enough protein as one of the fuel mixtures, numerous lean
muscle tissues shall be sacrificed via gluconeogenesis to offer fuel as well as reserve biochemical
balance. Because most of the athletes perform a lot of exercises, they need to take a lot of protein
to prevent the body from borrowing amino acids from their muscle tissue. The longer the athletes
exercise with little protein the body, the more tissue of the muscle is sacrificed. This shall create
problems of performance both during exercise as well as during the post-exercise recovery of the
athletes. It is also true that protein remains vital to repair and build tissue as well as fight
bacterial infection. The powerhouse of the immune system for example antibodies as well as
immune system cells depends on protein. Too little protein in the body of the athletes may make
them experience symptoms of fatigue, weakness, poor immunity, and apathy. Similarly, protein
provides energy to the athletes. Nevertheless, the last thing that the body of the athletes shall use
for the production of energy is protein since this valuable nutrient remains widely used in all
parts of the body. In conclusion, the immune system performs a key role in the physical recovery
of the athletes more so from exercise. During the exercise, leukocytosis, as well as cytokine
elevations, remain stimulated. Repeated stimulation of immune through exercise may be both
detrimental and helpful to the athletes. Protein plays an important role in the maintenance of the
immune system. When considering added immunological stress that the athletes may be exposed
to in the field, this significance might be increased. Hence, the intake of protein shall help in the
maintenance of the immune system in the body.

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4) Today, creatine is considered one of the most controversial supplements used by
female sprinters in the belief that it improves performance. It plays an essential role in changing
food into energy in the body. Despite the wide use of creatine, the evidence that shows that
creatine supplements enhance the performance of the athletes is inconclusive. The main benefit
of this supplement depends on numerous factors, such as fitness level, age, athletic activity, and
diet. There is some proven evidence that the use of creatine might assist modestly with sports
such as sprinting. Also, the WADA does not ban the use of creatine. On the other hand, caffeine
use is widely allowed by WADA rules. Caffeine is more effective in improving the performance
of the athletes. Though the use of bicarbonate can enhance training as well as the competitive
performance of athletes, as for me female sprinter should not use it because the WADA rules do
not allow it.
(5) Taking an extreme endurance event with Low carbohydrate diet.
He is not likely to endure a long-distance because the high consumption of carbohydrates
will enable the most likely hood of using fats in the body when taking exercise or on the
competition. At the same time, it will also reduce the ability of the athlete on how they use
carbohydrates when training or taking on the competition. When this happens, the athlete cannot
perform better on training and completions that require much from them for example; high-
intensity performances. The study has had it in the past that there is a reduction in athletes'
performances especially for those going for longer training and races including sprinters as a
result of dieting of low carbohydrates. It puts them to a higher percentage of exhaustion. The
consumption of lower carbohydrates is only viable and most likely to help an athlete going for
lower intensity races (Helge, 2017). This is most likely to make them perform just like in those

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who take part in playing games such as basketball that does not require endurance. What helps
athletes have endurance during high-intensity races is when there is a low carbohydrates fat diet.
This becomes beneficial during training and competitions as there is a reliance on carbohydrate
metabolism that helps in increasing performances that require much from the body. For an
athlete to endure such difficult races they need to metabolize carbohydrates and fats very well.
With this, there is no doubt that a long-distance or heat race athlete is most likely to perform due
to metabolic flexibility.