To get the most out of your activities and sports, it’s important to have a sound nutrition plan year round,

not just while you’re active.Train longer at higher intensityDelay fatigueEnhance focusPromote recoveryHelp your body adapt to workoutsImprove body composition and strengthMaintain healthy immune functionReduce chance of injuryReduce risk of heat cramps and stomach upset

Energy:• Carbohydrates• Protein• FatOther important nutrients:• Vitamins and Minerals• Water

During heavy activity or training it is important to get enough calories to support performance and recovery. Low energy intake can lead to:Loss of muscle massLoss of bone densityLoss of the menstrual cycle in femalesLonger recovery timeIncreased risk of injury, illness, fatigue

Important fuel during exercise, especially high intensityConverted to glucose

o Brain and muscle’s main source of fuelo 130 grams per day at minimum

Stored in muscles and liver as glycogeno About 1400 calories in muscle, up to 360 calories in livero Can be depleted in a few hours of exercise

Carbohydrate needs:o 2.2-4.5 grams per pound of body weight (330-675 grams

for 150 lb person) o OR 45-70% total energy intake

Choose from a variety of these sources daily:Whole grains: breads, brown rice, quinoa, oatmealStarchy vegetables: potatoes, corn, beans, squashNon-Starchy vegetables: leafy greens, broccoli, peppers, green beans, etc.Whole Fruits: banana, apple, orange, berries, etc.Low fat or skim dairy: milk, yogurt, cottage cheese

Limit carbohydrates from refined grains and added sugars:White bread, rice, pastaSweets like ice cream, cookies, candySweetened beverages like soda and juice

Can ensure your glycogen levels are “topped off” before long event to delay fatigue.Only use for events lasting over 90 minutes2 Steps:

o One week before event, adjust carb intake to 50-55% of intakeo 3-4 days before event, increase carb intake to 70% of intake

Smaller athletes consume 4.5 grams per pound body weight Larger athletes consume 3.5 grams per pound body weight Can slightly decrease fats to keep energy levels the same

Note: While you increase the proportion of carbohydrates in your diet, you should still eat the same number of calories. Overdoing carbohydrates can lead to bloating and decreased performance!

Build and repair muscle Produce hormones Proper immune function Replace red blood cells Protein needs for athletes: 0.5-0.8 grams per

pound of body weight (75-120 grams for 150 lb person) OR 10-35% total intake

Higher end for strength athletes, those trying to lose weight and vegetarian/vegans

Lean meats and poultryo 4 oz hamburger = 30 grams proteino 4 oz pork loin = 30 grams proteino 4 oz chicken = 35 grams protein

Fish o 6 oz tuna = 40 grams protein

Eggs & Dairyo 1 Egg = 6 grams proteino 1 cup milk = 8 grams proteino ½ cup cottage cheese = 15 grams protein

Beans, legumes, nuts, seedso ½ cup beans = 7 grams proteino 12 almonds = 3 grams proteino 1 Tbsp peanut butter = 5 grams protein

Hormone production Cell structure Energy Fat soluble vitamins (A,D,E, K)

Fat Needs: 20-35% total intake Intake less than 20% does not benefit performance No more than 10% total intake from saturated fats

Unsaturated fats are the healthy fats – replace saturated with theseOlive, canola and vegetable oils, avocado, nuts & nut butters, seeds, oily fishOmega-6 and Omega-3 fats (type of polyunsaturated)

o Essential – must include in dieto Benefits of omega-3: protect against heart disease, anti-inflammatory,

may prevent and ease depression Get more by eating fish like salmon or tuna 2-3 times a week Sprinkle ground flaxseed into oatmeal or yogurt Choose omega-3 eggs and grass-fed beef and free-range poultry when

possible

Research has shown that shorter, high intensity workouts,

such as interval training, is effective for fat loss. Example of running interval workout for beginners:

Warm up with light jog at least 10 minRun at all-out effort 30 secondsWalk 90 seconds

Repeat 3-5 timesCool down walk 5-10 minLight stretching 5-10 min

Three conditions make up the triad:Disordered EatingAmenorrhea (Loss of menstrual cycle)Osteoporosis (Low bone mineral density)Not all these conditions need to be fully met to be cause for concern*Energy availability (caloric intake) MUST meet needs for basic physiological functionsHealth Consequences:Cardiovascular, bone fractures/breaks, reproductive dysfunction, metabolic dysfunction, GI disorders, nutrient deficiencies, increased risk of heat stroke & cramping, psychological disordersPerformance consequences:Excessive fatigue, slow recovery, decreased training response or adaptation, impaired performance

Vitamin D: Bone health, deficiency may be linked to many diseases and conditionso Sources: Fortified milk and cereals, seafood, eggs, cod-liver oil,

sunshine! Vitamin E: Part of cell membranes, antioxidant

o Sources: Vegetable oils, seeds, nuts Vitamin C: Antioxidant, protect cells from damage and

infection, prevent bruising, absorption of iron and folateo Sources: Citrus fruits, strawberries, sweet peppers, tomatoes,

broccoli, potatoes B Vitamins: Energy production, cell production, heart

health, oxygen transport, metabolismo Sources: Whole grains, fortified cereals, dairy, meat, fish,

poultry, eggs, leafy vegetables, nuts, soybeans

Calcium: Bone health, muscle contraction, nerve conduction, blood clottingo Sources: Dairy products, calcium-fortified orange juice, canned fish

with bones, almonds, broccoli, green leafy vegetables, fortified cereals

Iron: Part of oxygen-carrying hemoglobin, metabolismo Sources: Red meat, poultry, fish, egg yolks, fortified cereals and

breads, legumes, nuts, seeds, dark green leafy vegetables, dried fruits

Zinc: Muscle growth and repair, energy production, immune system o Sources: Oysters, red meat, poultry, beans, nuts, whole grains,

dairy Magnesium: Important role in metabolism, neuromuscular,

cardiovascular, hormonal functionso Sources: Green leafy vegetables, beans, nuts, seeds, whole grains

Usually, vitamin/mineral needs can be met through balanced diet that maintains weightInclude a variety of foodsIndividuals who may benefit from supplementation:

o Vegetarians/Veganso Small Female Athleteso Older Adultso Weight Losso Sport with weight class (wrestling, gymnastics)o Illness or injury recovery

Balanced electrolytes important for water balance, muscle contraction, nerve conductionSodium

o Needs increase in long endurance events, heavy training, training in humid environments

o Add salt to foods, snack on salted nuts or pretzels, sports drink during workout

Potassiumo Add potassium rich foods to meals and snacks surrounding

event or workouto Avocado, dried fruit, beans, wheat germ, potatoes, bananas,

cantaloupe

Dehydration occurs at just 2% lost body weight

Impairs performance, increases heat stroke risk

Adequate hydration boosts performance DO NOT rely on thirst alone Monitor hydration:

o Body weight – without clotheso Urine color – should be pale yellow

4 hours before workouto Drink 2-3 mL per pound body weighto Ex: 150 lb person needs 300-450 mL, or about 2 cups

During workouto ½ cup every 15-20 minuteso If workout is less than 60 minutes, just drink watero If workout is over 60 minutes, drink sports drink or

watered down fruit juice After workouto Drink 2-3 cups fluid for every pound body weight lost

Hyponatremia – low blood sodium Can be caused by too little sodium or too

much fluid Prevent by following hydration guidelines Sports drink with sodium Salty snacks like nuts, pretzels

3-4 Hours before workout or event:o High carbohydrate meal with some proteino Low fat and low fibero Liquid meals for a nervous stomacho Meal examples:

Peanut butter & honey on toast + breakfast shake Fruit & yogurt smoothie with granola Oatmeal with brown sugar, almonds, skim milk + banana Turkey & Swiss sandwich + fruit + sports drink

30-60 minutes before workout or event:o Sports drink or watero Sports gels, sport beans or gummies, sports baro Piece of fruit or jam sandwich

Always practice nutrition plan during TRAINING, not during the event!

If exercise or event is less than 1 hour, drink water only If exercise or event is over 1 hour, replace carbohydrates and

electrolytes Carbohydrates – 30-60 grams per hour

o Sports drink (6-8% solution) – 14 grams per 8 ozo Fruit – 15 grams in small pieceo Sports bar – varies, check labelo Gel and water – 23 grams per package

Ultra-endurance events: May be able to tolerate 70-90 grams per hour, but only needed for ultra-distance events (100 mile rides, ironman distance)

Don’t forget about adequate hydration!

Aim to replenish glycogen stores with carbohydrateo 0.5-0.7 grams per pound body weight within 30 minutes (75-105g for

150 lb person)o Same amount again every two hours later for 4-6 hours

Include protein with carbohydrate to maximize muscle repair or growth

Examples:o Graham crackers with peanut butter +low fat chocolate milk + bananao Bowl of rice with beans, low fat cheese, salsa, avocado + tortilla chipso Stir fry with lean meat or chicken, broccoli, peppers, carrots + brown

rice Replace fluids by drinking 2-3 cups for each pound lost

Anything claiming to make you faster, stronger, energized, slimmer

Safety and effectiveness DO NOT have to be confirmed to make the claim

Red Flags:o “Quick and easy”o Uses testimonialso Claims it’s great for everybodyo “Has been used for centuries”o Undermines scientific communityo Secret formula

Branched Chain Amino Acids (BCAA)o Leucine, Isoleucine, valineo May help support immune system

Caffeineo Mild central nervous system stimulanto Increases alertnesso Decreases perceived exertiono 200-300 mg (1 cup coffee) before event; Not as effective if regular consumption

Creatineo Found in muscles and used for energy productiono Improves short term exercise performanceo Aids recoveryo Increases strength gains from exerciseo Appears to be safe, but doesn’t work in everybodyo Can cause weight gain

Beta-Alanine – improve high intensity performanceo Insufficient evidence

Carnitine – fat burnero Doesn’t increase fat burning as supplement

Chromium picolinate – weight loss and enhance body compositiono Insufficient evidence AND may cause oxidative damage

Medium Chain Triglyerides (MCT) – increase endurance, fat burningo Does NOT increase endurance and can increase blood lipids

Pyruvate – increase endurance, burn fat, weight losso Insufficient evidence AND side effects of gas and nausea

Anabolic Steroids – Increase muscle mass and strengtho Causes liver damage, stroke, kidney failure,

pulmonary embolismo Banned Substance

Ephedrine – fat burnero Increased heart rate and blood pressure, cerebral

hemorrhage, stroke, heart irregularities, anxiety, aggressiveness, death

Eat enough from a variety of whole foods to maintain your weight

Do not skip meals Plan your diet carefully if you are losing weight,

vegan/vegetarian, over age 65, recovering from injury or illness

Monitor hydration status by body weight or urine color Focus on meals around workouts Critically evaluate supplements