Sports Nutrition

Sports Nutrition

Is there one food that can guarantee good grades?

Universiti Kebangsaan Malaysia’s Professor Mohd. Ismail Noor, a nutritionist specialising in obesity and sports nutrition, does not think so. “A balanced diet and sufficient sleep are crucial to memory power. Students should be discouraged from last-minute mugging. Some may resort to numerous cups of coffee (coffee contains caffeine which makes one alert) but again this does not work for everyone. Others take supplements which act as an umbrella for perceived deficiency. This should not be so, unless you know for sure that you are deficient in certain nutrients,” says the Professor from the Department of Nutrition and Dietetics.

Studies show that youngsters who eat a variety of food pay attention in school, are less fidgety and learn better. If they eat well on test days, they make fewer mistakes. According to a 2003 BBC news report, demand for fish, vegetables and other ‘brain food’ rose sharply during exams. A major supermarket in Britain found that sales of tuna, cod, plaice and mackerel were up 34 per cent during exams in towns with large universities and colleges.

Fish contains the nutrients dimethlyamino-ethanol, which is thought to improve memory. Broccoli, asparagus, spinach and vitamin supplements also grew in popularity. Other popular ‘brain foods’ included avocados, bananas, sprouts, lettuce, peanut butter and melons. We live in a fast paced and increasingly complex world that requires mental sharpness and the ability to stay focused. Stress, anxiety, fatigue, high blood sugar, high blood pressure, the aging process and less than ideal nutrition play a part in the deterioration of mental functions. Eating fresh and nutritious food should be a way of life, say experts. Food that is high in fat and sugar content should be avoided. Such food gives only empty calories.

A well-balanced diet provides the building blocks for brain health and growth. Food that is especially good for the brain are fruit and vegetables which provide antioxidants to help maintain balance, co-ordination memory function. Proteins maintain

 nerve cell structure and calcium is not just important for bone structure, but is also needed for nerve impulse conduction and muscle contraction. Besides that, soy products provide choline, a nutrient that builds neurotransmitters that pass electrical impulses between brain cells. Examples of good sources of choline are egg yolk, peanuts and liver. As water makes up 85 percent of brain weight, a lack of water leads to dehydration, making it hard to concentrate, among other bad effects. Basically, the ratio of macronutrients and micronutrients needs to be adequate. If there are insufficient nutrients, this may impair a person’s cognitive 50 performance. It is most important not to skip meals. “The idea of skipping a meal and making up for it later does not work,” says Mahenderan Appukutty, sports science nutritionist at the Faculty of Sports Science and Recreation, Universiti Teknologi MARA.

Kavitha Menon, lecturer in nutrition at the School of Health Sciences, Universiti Sains Malaysia, argues that the brain is a strange organ: Firstly, it is not as dynamic as other organs of the body. Secondly, it contains low concentrations of antioxidants which are known to protect the cells from a variety of environmental and metabolic insults. Thirdly, it is a very active organ. Hence it is vulnerable to the damaging effects of the free radicals produced during metabolism. A regular supply of nutrients is therefore needed especially during exams. Kavitha adds, “According to recent studies, those who skip breakfast are 60 more sluggish, inattentive and make lower grades. Children eating high calcium foods like dairy products showed enhanced learning.”

Sathasurya Daniel Robert, a lecturer in dietetics at USM’s School of Health Sciences, cautions that a balanced diet alone is not sufficient for brain power. “For a healthy brain, one has to get good blood flow to the organ. This can be achieved by reducing the risk factors of getting heart disease and diabetes. Besides a regular well-balanced diet with all the nutrients that the body needs, one has to have good physical and mental activity and social interactions,” he says.

The benefits of making physical activity a part of one’s daily life cannot be overstated. A regular exercise programme boosts circulation, bringing oxygen to the brain. A University of California study of nearly 6000 women, aged and above, showed that those who did the most walking every week were least likely to show signs of cognitive decline. Finally, to ensure that the brain functions optimally, it is important to challenge the mind so that it continues to grow, literally. Mental stimulation, learning new things and simply thinking young also help.

An active brain produces new dendrites, which are the connections between nerve cells that allow cells to communicate with one another. This helps the brain store and retrieve information more easily. Activities to keep one’s mind sharp and agile are reading, exploring artistic skills, playing musical instruments, learning new technology or even enrolling for night or weekend classes. Adapted from the New Sunday Times, 25 September 2005.