Sports Nutrition & Hydration
Lindsey Sampolski
College Students & Athletes
Becoming Elite Athlete Requires…
good genes good training and
conditioning sensible diet optimal nutrition is
essential for peak performance
(J.Anderson, L. Young and S. Prior1 (12/10))
Age Body Size
SportTraining Program
Calorie Intake depends on …
Do Not Skip MealsEat 4-5 meals a day Eat breakfast everyday Eat most of your vegetables and fruit in
raw form
Essential Nutrients most be obtained in the diet b/c body does not make them
Nutrition Tips for Athletes
High sources of Energy for Athlete Performance
1. Carbohydrates 2. Fat3. Protein
Carbohydrates
Carbohydrates in form of glycogen, fuel the body make exercise possible
Early stages of moderate energy provides 40 to 50% of energy
Uses least amount of energy for oxygen intake for long duration events.
As work intensity increases, carbohydrate utilization increases
Digestion the body breaks down carbohydrates to glucose and stores it in the muscles as
glycogen.
Complex Carbohydrates Simple Carbohydrates
Fruits Milk Honey Sugar
Bread Cereal Rice Pasta
Fats for Energy
Fat provides body fuel Moderate exercise body get energy from free
fatty acid metabolism 1 hour plus, body may use fats for energy Use of fat as fuel depends on1. duration of the exercise2. condition of the athlete
Protein
After Carbohydrate & Fats protein is used energy in the body
Exercise increase need for protein Extra protein is stored in fat Excess protein can deny the athletes
capable fuel & lead to dehydration
Pre-game Meal
breads, cold cereal, pasta, fruits and vegetables
Complex Carbohydrates
High in starch to breakdown in 2 – 3 hours
Small Meals 500 to 1,000 calories
Allows optimal digestion & energy supply
Eat 3 to 4 hours before event
Post-Game Meal All ages recommended Small meal eaten within 30
minutes is beneficial Mixed (carbohydrate, protein, and
fat) Carbs you can drink that contain
protein or liquid smoothies etc.: fruit, popsicles, oranges,
bananas, bagels or apple slices
High Sugar Food > rise than decline in blood sugar cause less energy
Carbohydrate 1½ - 2 hours before event > premature exhaustion of glycogen stores in endurance events
Meal high in fats > take longer to digest
Caffeine > dehydration by increasing urine production
Avoid
It acts as solvents for nutrients it aids in digestion and absorption It transport materials throughout body It eliminates toxins and waste It regulates body temperature It is used for energy production
Hydration and Athletic Performance: Colleen Palate
H20 Crucial for Survival
KEEP HYDRATED
Drink water Before During After
2 – 3 cups of water 1 hour before7 – 10 oz every 15 minutes
Body is made up of 60 % of water
Average individual drink 8 glasses of water a day and 10 during hot days.
Replace Electrolytes when Exercise Last Longer than one Hour
What Fluid is Best for Hydration?
Sports Drinks
Gatorade All SportPower Ade
4 – 8 % Carbohydrates Recommend
ed
What is a Heat Injury ?
Heat Cramps: Severe muscle spasm result from sweat
Heat Exhaustion: Severe fatigue from to much exposure to heat
Heat Stroke: Life threatening condition develops rapidly and no warning signs
3rd Leading Cause among deaths for athletes
How can an Athlete Track Hydration ?
Weigh each day before and after practice. 3% weight loss via sweat is safe as long
as replenished immediately little as 2% weight loss is associated with
lack of performance Over a 3 percent weight loss is in the
danger zone Result in no practice in hot and humid
conditionsJournal of Athletic Training: 35(2): 212-224; NFHS Handbook Heat Related Illness, Sandra Shultz Phd, ATC, CSCS, Steven Zinder MS, ATC
Signs & Symptoms of Dehydration
Muscle Cramping and Fatigue Dry Mouth Sweating may stop Nausea & vomiting Heart Palpations Lightheadedness (especially when
standing) Decreased urine output
Don’t wait to become thirsty !
Fauci, Anthony S., et al. Harrison's Principles of Internal Medicine. 17th ed. United States: McGraw-Hill Professional, 2008.
http://www.princeton.edu/facilities/info/dining/files/ath-kitch-3-09.pdf
http://www.ext.colostate.edu/pubs/foodnut/09362.html
http://www.medicinenet.com/dehydration/page2.htm
Resources