Sports Nutrition: Enhancing Athletic Performance

1. Sports Nutrition:Enhancing Athletic Performance Amy Boltz, RD, LDN

2. What You Will Learn • Nutrition Basics • How nutrition can affect athletic performance • What type of diet you should be on during the training season • What you should eat before, during and after competition • How to maintain proper hydration

3. Why is Nutrition Important? • Good nutrition is essential to: • Preserve and build muscle • Maintain healthy bones • Maximize oxygen transport and use • Repair existing cells and create new tissue • Maintain optimal fluid and electrolyte balance • Provide energy

4. Nutrition Can Significantly Improve Athletic Performance

5. What is important? Healthy Food Choices Adequate Fueling Hydration Understanding supplements

6. What is the Best Diet for Athletes? • A well balanced diet that includes variety ~30% ~55% ~15%

7. The Food Guide Pyramid Fats & Sweets: sparingly Dairy: 2-3 Meat: 2-3 Vegetables: 3-5 Fruits: 2-4 Grains: 6-11 Following the Food Guide Pyramid will help achieve a well balanced diet

8. Energy…What is it and Where does it come from? • Energy is the ability to perform work • Energy comes from food and is measured in calories • Calories come from: • Carbohydrate • Protein • Fat

9. The Best fuel for our muscles is Carbohydrates!! High carb foods are grains, fruits, vegetables, dairy, and beans

10. Carbohydrates • Stored as glycogen in the muscles • Preferred/ Major source of energy • Broken down rapidly • Important in maximal exercise • Carbohydrates also: • Power muscle contraction • Provide fuel for the brain • Aids in fat metabolism • Protein sparing effect • Allows protein to be used for tissue maintainence/repair verses energy

11. Training Diet Eat a high carb diet of 275-350 grams/day Above Numbers are based on a 2,000 calorie diet.

12. What happens when Carbohydrate intakes are low? • Decreased athletic performance • Muscle loss (protein used for energy) • Fatigue • Nutrient deficiency • Irritability

13. What about Protein? • Role in the body • Tissue maintenance • Tissue repair • Tissue growth • Energy source (to a lesser degree)

14. How much Protein Do I need? • Most athletes in heavy training need 1.0-1.8 grams per kiligram body weight. • Protein needs = ( Weight in pounds ) X 1.3 • 2.2

15. How can I meet my protein needs? • Food is the best source of protein • High protein foods include: • Meats • Dairy products • Nuts • Beans • Most Americans eat more than the recommended amount of protein • Protein supplements are not necessary

16. How much protein is in my food?

17. Goal: To provide adequate carbohydrate energy and optimal hydration Pre-Competition Meals

18. Eat to Compete • It takes 1- 4 hours for food to leave your stomach • High Carb foods are digested quickly • High Protein foods can increase water requirements • Foods high in Fat can stay in your stomach for more than 4 hours Best choice for pre-game meals is something high in Carbs - easy to digest and becomes quick energy !

19. Pre-Competition Meals

20. Good Choices when you need a quick bite on the road • Burger Joint: • Single burger or grilled chicken, small fries and milk • Baked potato with chili and frozen yogurt • Convenience store: • Turkey and cheese hoagie and a piece of fruit • Pizza Place: • 2 slices of thin pizza with a veggie topping • Side salad with breadsticks and marinara sauce • Mexican place: • Bean burrito and low fat chips and salsa

21. Whole grain bagels Peanut butter crackers Fresh or dried fruit Trail mix String Cheese Veggies with low fat dressing Dry Cereals Granola/ Energy Bars Pudding or Yogurt Nuts and seeds Peanut butter and Jelly Sandwich Pretzels/ Baked Chips Sports drinks Juice Boxes I am always on the road. What should I pack?

22. What and When should I eat after I Workout? • In the first 30 minutes: • Replace fluids and electrolytes • Eat high-carbohydrate foods • Examples: Banana, Yogurt, Granola Bar • Within 2 hours: • Drink 2-3 cups of fluid for every pound lost • Eat a high-carbohydrate meal with some protein • Example: Ham Sandwich, Rice and Beans

23. Proper Hydration

24. Hydration • The best way to stay well hydrated for exercise is to drink • Before • During • After Remember! Drink regardless of whether you are thirsty or not!

25. How much do I drink and when ???

26. How will I know if I am becoming dehydrated? • Warning Signs: • Headache • Fatigue • Confusion • Nausea • Muscle Cramps • Dizziness • Decreased stamina, speed, energy, muscle strength

27. Which Beverage is Best? Iced Tea ? Water ? Soda ? Sports Drinks ? 100% Juice ? Milk ?

28. Supplements: Helpful or Harmful? • Supplements can be dangerous • No one know exactly what many supplements do • High intakes can be extremely dangerous • There is a lack of research on their effectiveness • They can be expensive

29. A Better Alternative to Supplements • Train hard • Eat enough to support your training • Eat an extra 500-1,000 calories per day • Eat a variety of foods from all food groups • Eat several small meals and snacks every day • Remember Carbs are most important • Natural foods are best!

30. True or False • Athletes need supplements to meet their protein needs • False • Although protein promotes muscle growth and recovery from strength training, carbohydrate is more important for building muscle strength • True • Carbohydrates always turn into fat • False

31. Questions?