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Sports Nutrition

Sports Nutrition. Gwinnett County Public Schools School Nutrition Program. Outline. Proper hydration Energy Protein Ergogenic Aids. Water. What does water do for us? transports nutrients and oxygen lubricates joints maintains body temperature & electrolyte concentrations

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Sports Nutrition

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  1. Sports Nutrition Gwinnett County Public Schools School Nutrition Program

  2. Outline • Proper hydration • Energy • Protein • Ergogenic Aids

  3. Water • What does water do for us? • transports nutrients and oxygen • lubricates joints • maintains body temperature & electrolyte concentrations • Your body is ~60% water • a drop in body water as small as 5% can lead to significant drops in performance • a drop of 15-20% can be fatal

  4. Water • Water is easily lost through sweat and evaporation off the lungs • To maintain proper hydration: • Drink > 8 cups H2O per day • Before an event drink 1-3 cups water • During an event drink ½-1 cup every 15-20 minutes • After an event drink 2 cups for every pound body weight lost • Avoid caffeinated, carbonated, and alcoholic beverages

  5. Water vs. Sports Drinks • Sports drinks contain glucose & electrolytes that water does not • When do you use sports drinks? • Events lasting > 1hr • On a hot summer day • For those who don’t drink enough water • Since sports drinks taste better, children are more likely to drink them than water

  6. Energy • Energy for sports comes from carbohydrates (glucose) and fat stored in the body • Short duration, high intensity sports use primarily glucose for energy • Sprints, weight lifting • Longer duration sports use a combo of glucose and fat • Soccer, cross country, tennis

  7. Carbohydrates • Glycogen is a form of energy stored in muscle • It is used up during physical activity, and must be replenished through intake of carbs • Pregame meal (3-4hrs before): 300-1000cals, mostly complex carbs • Bread, bagels, cereal, pasta • Postgame snack (within 30 mins): 100g carbs & ~10g protein • Bagel with peanut butter & 2/3c raisins • Turkey sandwich & 1c applesauce

  8. Protein • Protein builds and repairs muscle • Protein is used for energy ONLY if glycogen stores are depleted • 2-3 servings of meat, poultry, fish legumes per day • Slightly higher for strength training • *Excess protein will NOT enhance gains in muscle strength* • A competitive athlete over 14 years of age needs ~.6-.9g protein per pound of body weight

  9. Ergogenic Aids • Ergogenic aids are performance enhancing supplements • Many different ergogenic aids are available, but very few are considered both safe and effective • In general ergogenic aids should not be recommended for children

  10. Common Ergogenic Aids • Anabolic steroids • Synthetic versions of testosterone that lead to increases in strength & muscle • But… • Steroids are illegal! • Steroids can cause liver & heart disease, stroke, drug dependence, and aggression • Steroids can decrease linear growth, increase body hair & acne, & alter many secondary sex characteristics

  11. Common Ergogenic Aids • Chromium supplements • A trace mineral that facilitates actions of insulin which transports glucose, amino acids, & fat • Ads claim to increase muscle, decrease fat, and increase glucose available for energy • Studies using more accurate measures for body composition, however, do not support these claims • Chromium supplementation is NOT necessary, and daily needs can be met through consumption of whole grain foods

  12. Common Ergogenic Aids • Creatine • Occurs naturally in skeletal muscle as an energy source • Creatine helps replenish ATP during periods of rapid ATP turnover • Creatine supplementation may improve performance in short duration, maximal bouts of exercise by minimizing the usual decline in force or power

  13. More Info or Questions • www.acsm.org • www.nal.usda.gov/fnic/pubs • www.gssiweb.com • www.nutrifit.org • www.eatright.org

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