Overview: Sports Nutrition

1. Overview: Sports Nutrition • Training Diet • Endurance • Strength • Proper Hydration • Recovery after Exercise

2. Training Diet • Adequate calories are priority for athletes • 50 calories per kg body weight • Body weight divided by 2.2 = kg body weight • Carbohydrates • Complex carbs (whole grains, veggies, beans) give you B-vitamins, iron & fiber • Endurance athletes: 60% of calories from carbs • High carb diet increases glycogen stores; thus endurance • Protein Recommendations • Endurance athletes: 1.2–1.4 grams/kg body wt • Strength athletes: 1.6–1.7 grams/kg body wt

3. High Carbohydrate Diets • Extend endurance • Increase glycogen stores

4. Endurance Training • B vitamins • Needed for energy metabolism • Choose variety of whole grains, fruits, vegetables • Take supplement if eat refined grains and very few fruits and veggies • Calcium • Essential for normal muscle function, strong bones • Strive for 1,000 mg/day • Low-fat dairy products and fortified foods

5. Endurance Training • Iron • Vital in oxygen delivery and energy production • Endurance runners & menstruating female athletes need 30-70% >DV (18 mg) • Lean meats, whole grains, dark green leafy vegetables

6. Glycogen • Body can store 200-500 grams of glycogen (maximum 2,000 calories) • Body can access approximately 100,000 calories from fat • You need some glucose to burn fat • Glycogen stores can be increased by carbohydrate loading

7. Carbohydrate Loading • For events >90 minutes • Consume 60-70% carb 3-6 days prior to event • Advantage: • Maximum glycogen stores • Disadvantage: • Water weight gain. Every gram of glycogen stores 3 grams of water.

8. Lactic Acid • A fuel that builds up in muscle, not a harmful substance that makes muscles tired and sore. • The more trained an athlete, the better the muscle is at using lactic acid • Intense training doubles the mitochondria that uses lactic acid to make energy

9. Endurance Training: Eating on Event day • Eat a high carbohydrate (70%) diet 2-4 hours before exercise • Helps refill glycogen stores • Improves endurance • < 15% protein • < 15% fat • Drink 1-2 cups water 2-3 hours before event. • Water is best • Don’t over consume water; low sodium blood levels

10. Does it matter what you eat for strength training?

11. Strength Training • To build muscle consume 35 grams of carbs and 6-12 grams of protein • Consuming carbs and protein 1 hour before strength training promotes muscle gain • Consuming carb and protein < 30 minutes after also promotes muscle gain but to a lesser degree • 2/3 more amino acids delivered to leg muscle when drink consumed pre-exercise vs. post exercise

12. Rational for Pre-Exercise Protein/Carbohydrate • Increase in blood flow delivers amino acids to muscle • Greater amino acid uptake by muscle promotes muscle synthesis • Insulin from carbs enhanced muscle synthesis

13. Hydration • Exercising less than 60 continuous minutes: • Drink water to replace lost fluids and to help keep the core body temperature from rising • Drink approx 4 oz every 10 minutes • Cool fluids are absorbed faster than warmer fluids. • NO need for sports drinks

14. Hydration • Exercising more than 60 continuous minutes: • Consume fluids with carbs & sodium to increase stamina and promote hydration • Consume 30-60 grams carbs per hour • Gatorade & Powerade are both good choices. Drink approx 24 oz/hour • Cool fluids are absorbed faster than warmer fluids.

15. Recovery After Endurance Exercise (>60 minutes) • Replace lost fluids • Water • Sports drinks – replace lost sodium • Foods with high water content– watermelon, grapes • Eat carbohydrates to replenish glycogen stores. • 1-1.5 grams carbs per kg body weight • Consume carbs 30 minutes and 2 hours after exercise to increase glycogen stores • Glucose and sucrose equally effective; fructose alone is not effective

16. What you ate yesterday, will it affect your endurance today?

17. Are there foods that increase muscle mass?