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Sports Nutrition

Sports Nutrition . Steven Newman David Havrilla. Health Benefits. General Weight control Reduced insulin resistance Increased lean body mass Decreased risk of Cardiovascular Disease, Stroke, Metabolic Syndrome, etc. Sports Specific Increase in athletic performance

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Sports Nutrition

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  1. Sports Nutrition Steven Newman David Havrilla

  2. Health Benefits • General • Weight control • Reduced insulin resistance • Increased lean body mass • Decreased risk of Cardiovascular Disease, Stroke, Metabolic Syndrome, etc. • Sports Specific • Increase in athletic performance • Decrease in recovery time

  3. Aerobic • “With Oxygen” • Long Duration • Cycling • Running • PRO • Moderate PRO requirements (lean protein) • 1.2 – 1.7 g/kg • CHO • 5-12 g/kg dependent on intensity • FAT • Do not over restrict

  4. Aerobic • Pre • 45g CHO 30-60 min prior • Limit fat, low-glycemic CHO • During • 30g CHO/hr • High-glycemic CHOs • Post • 4:1 ratio of CHO to PRO within 30 minutes • Meal 2 hours after

  5. Anaerobic • “Without Oxygen” • Short Duration • Sprinting • Weight Lifting • PRO • Increased PRO requirements • 1.4 – 2 g/kg • CHO • Necessary for muscle development • FAT • Do not over restrict

  6. Anaerobic • Pre • Full meal 3 - 4 hours before • Snack 30 minutes before • During • 5 to 10 oz water or sports drink per 15-20 minutes • Post • Snack within 30 minutes • 4:1 CHO to PRO • 1 – 1.5g/kg CHO • Hydrate for losses

  7. Hydration • Water • Sports Drinks • Water • Electrolytes • Glucose/Fructose Mixture • Consume adequate fluids to replace losses • Exercise > 90 minutes • Sports Drink • Exercise < 90 minutes • Water

  8. Common Supplements • Vitamins • No Calories = No Energy! • USP Supplement regulation • Energy Drinks • 5 hour energy – No Caffeine / Low CHO • Monster / Red Bull "The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts expected to deliver either therapeutic benefits or adverse events". Journal of American Pharmacists Association 2008

  9. Protein • Whey • Isolated from milk • “Fast Acting” • Casein • Isolated from milk • “Slow Acting” • Soy • Isolated from the soy bean • Vegan

  10. Creatine • Nitrogenous Compound • Increases cellular energy through Phosphocreatine System • Benefit in Anaerobic High-Intensity Repetitive Work • Found naturally in meat • Inadequate levels

  11. Questions • Steven Newman • SCN242@gmail.com • David Havrilla

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