Sports Nutrition

1. Sports Nutrition Session 6 The Different Nutritional Demands of Resistance Athletes and Endurance Athletes.

2. Sports NutritionSession 6 Objectives: • The students will learn the benefits and pitfalls of nutritional timing associated with athletic performance. • The students will learn what foods are “optimum recovery foods” and how those foods enhance recovery. • The student will learn the different nutritional demands of resistance athletes and endurance athletes. The student will also take into account the training requirements for different sports. • SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

3. Strength Training(Conclusion) • Protein  consumed  30  to  40  min.  before  and   immediately  after  strength  training   accelerated  the  gains  in  strength  and  muscle mass. Solely, post consumption of amino acids as similar returns. • Free-form AAs are single amino acids, which need no digestion. They are, in essence, pre-digested and ready to form all the enzymes needed for optimal food digestion and the development of proteins.

4. After Resistance Training • Consume  ~  500  Calories.    Decrease  serving  size   for  smaller  individuals. • Increase  the  protein  to  carbohydrate   ratio  compared  to  endurance  training. The  demand  to  provide  amino  acids  for   skeletal  muscle  repair  and  growth  is  greater. • Add  some  healthy  fat  (example,  flax  oil,   peanut  butter,  almond  butter);  about  6  grams   (a  teaspoon) • Consume your ‘normal’ meal one-hour afterwards

5. Endurance Athletes(Conclusion) • A  carbohydrate  beverage  with  additional   protein  calories  produced  significant   improvements  in  time  to  fatigue  and   reductions  in  muscle  damage  in  endurance   athletes.

6. After an Endurance Workout • Consume  ~  500 Calories (decrease  the  serving  size).    May  tailor  for  lean  body   mass/  size  and  total  duration  &  intensity  of  activity. • 2  to  4  times  as  much  Carbs  as  Protein  (example,  whey   protein).    Add  some  healthy  fat  (example,  flax  oil,   peanut/almond  butter);  about  6  g  (a  teaspoon) • Consume your ‘normal’ meal one-hour afterwards

7. Protein Requirements for Athletes Rule of Thumb Multiply your weight in pounds; • Sedentary Adult: 0.4 • Active Adult: 0.4 – 0.6 • Growing Athlete 0.6 – 0.9 • Adult Building Muscle Mass 0.6 – 0.9

8. Recovery Meals Food/Beverage Products • Peanut butter, 2Tbsp, & jelly, 2 tsp, on white bread, 2 slices • CHO 43g Pro 14g • Wendy’s Mandarin Chicken Salad & Cranapple juice, 8oz • CHO 88g Pro 27g • Hard-boiled egg, 1, and bagel • CHO 56g Pro 12g • Hand-Tossed Style Chicken Supreme Pizza, 1 slice and juice, 8oz • CHO 57g Pro 13 • Subway Breakfast Western Egg w/cheese on Deli Role & OJ, 4oz • CHO 47g Pro 28

9. Recovery Meals • Taco Bell Bean Burrito, 1 • CHO54g PRO 13g • Low-Fat yogurt w/fruit, 8oz • CHO 47g PRO 11g • Soldier Fuel Bar, 1, or other high CHO Sports Bar • CHO 40g PRO 10g • String Cheese,2, & apple or pear, 1 large • CHO 23g PRO 14g • Cereal w/low-fat milk, 1cup • CHO 53g PRO 13 • Arby’s Jamocha Shake, regualar size • CHO 81 PRO 11

10. Key Points • Nutrient timing is critical to performance • High GI foods are ideal for recovery • Protein added to recovery meal helps muscle rebuilding • Sports bars, gels, and drinks are suitable

11. Summary A  need  to  feed!    Use  these  nutrient  timing   windows: • Breakfast • Pre,  During,  and  Post-­‐Workout Rest  of  the  day: • Emphasize  unprocessed  carbs,  unsaturated  fats   (e.g.  from  fish,  peanuts,  almonds,  etc.),  and  plenty   of  protein.