FUELING - teamunify.com Membership Inf… · anabolic (building) state. • Under-fueled athletes...

FUELINGDURING EXERCISE

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Information presented bywww.NCAA.orgwww.scandpg.org | 800/249-2875© 2013 Sports, Cardiovascular, and Wellness Nutrtion (SCAN)

(For tips before, during and after practice, turn the page.)

YoU aRE UNDER-fUElED DURING tRaINING If …

• Youhavebreak-throughhungerintheearlyormiddlepartof practice.

• Youfeelthatyouareworkinghard,butnotmakingthegainsinperformanceyouwouldexpect.

• Thequalityofyourworkoutsdecreasesduringthecourseoftheweek.

• Youfeelsluggishandareeasilyfrustratedduringpractice.

Asastudent-athlete,youhaveabusyscheduleanddemandingworkouts.Inthemidstofthisbalancingact,fuelingenoughandgettingtheproperkindoffuelcanbecomeanafterthought.Ifthissoundsfamiliar,considerfuelingstrategiesthatwilloptimizeyourperformanceandrecovery.

“Sometimesheadingfromclassdirectlytopracticedoesn’tleavemeenoughtimetofuel

up.ThetimesIhaveeatenrightbeforepractice,Igetstomachcrampsthatendupslowingmedown.AndI’venoticedduringthecourseoftheweekthatIgraduallyfeelweakerandlessenergetic.”

“WhataresomestrategiesthatIcanusetomakesureI’mwell-fueledduringpractice?”

WrittenbySCANRegisteredDietitians(RDs).Foradviceoncustomizinganutritionplan,consultaRDwhospecializesinsports,particularlyaBoardCertifiedSpecialistinSportsDietetics(CSSD).FindaSCANRDatwww.scandpg.org.

Whenyouareunder-fueled,youcanexpectapoorreturnonyourtrainingefforts,andahigherriskofcoldsandotherillnesses.Findoutwhathappensphysiologicallyasyourbodybecomesweak:

• Whenyouexperiencehunger,yourbodyisinacatabolic(breakdown)state.Itwilladaptbesttotraining,especiallyforstrengthandspeed,wheninananabolic(building)state.

• Under-fueledathletesoftenhaveinadequatemuscleandliverglycogenstorestodrawonduringtraining,sotheyaremorepronetodehydration,andarelesslikelytorecovercompletelybetweenpractices.

• Inmoderate-tohigh-intensitypractices,yourbodycanabsorb30to60grams(g)ofcarbohydrateperhour.Instop-and-gopractices,youmaybeabletoconsumeahigheramountofcarbohydrateperhour.

• Glycogenrepletiontakestimeandmultipledosesofcarbohydrate.Startingrecoverycarbohydratesand,ifneeded,proteinintakesoonaftertrainingwillacceleratetherecoveryprocess(within15to30minutes).

Do thIS bEfoRE pRaCtICE:• Plantoeatfoodslowinfat,andmoderateinproteinandfibertwo

tofourhoursbeforepractice.

• Eatabiggerbreakfast—doubleuponwheattoast,oatmealoryogurttotakealittlepressureoffoflunch.

• Bringsnacksinyourbackpack:pretzels,trailmixwithdriedfruitandnonuts(fatcontentwillbetoohigh),drycereal,oranges/tangerines/bananas/fruitcup,granolabars,bakedchipsandwater,orgrabahigh-fluidsnackonyourway:nonfatyogurtorchocolatemilk,orlow-fatsportshake.

• Fuelwith30to60gcarbohydrate,lowinfatandfiber,withinanhourbeforepractice.

Do thIS DURING pRaCtICE:• Rememberthatyoucanconsume30to60g

carbohydrateperhourduringexerciseaswell.Seethechartbelowforfoodoptionssupplying30gperserving.

• Sipontwotofoureight-ouncecupsofasportsdrinkforreal-timefuel,aswellasfluidsandelectrolytes(itmayseemlikealot,butyouwillrapidlyusethatcarbohydratetofuelyourtrainingsession).

• Consumeanysolidfoodsinsmall,frequentbitesandwithwaterorasportsdrinktoavoidstomachupset.

• Choosehigh-carbohydratefoodsthatcontainamixtureoftypesofcarbohydrate(starch,fructose,glucose,maltodextrin).

Do thIS aftER pRaCtICE:• Iftraininghasbeenlongand/orofveryhigh

intensity,shootforconsuming0.75to1.5gcarbohydrateperkilogramofbodyweightalongwith7to20gofproteinwithinthefirsthourafterexercise.

• Iftraininghasbeenlight,eatawell-balancedmealwithintwotothreehoursafterfinishingandconsumefluidstoreplacelosses.

What’S bESt to Eat Consume30to60gramsofcarbohydrateperhourduringmoderatetointenseactivity,especiallyifunder-fueled. Fluidsshouldalwaysbeconsumedalongwithsolidfoodsduringtraining.

2cupsofsportsdrink* 28grams

2ouncesofraisins(abouttwohandfuls) 30grams

1medium-sizebanana 30grams

1tablespoonofhoney 28grams

Sports/EnergyBar 45grams

1servingofsports/energygelsorgummies 23-27grams

Low-fatgranolabar 42grams

3figbars 33grams* With 6-8 percent carbohydrate solution and electrolytes

tIp: Toseehowfoodsandfluidsaffectyourstomach,trythemoutduringpractice,notcompetition,andstartwithsmallamountsoffoodandfluids.

tIp: Tackleweightchangeduringtheoffseason.Showupwell-fueledsothatpracticeresultsinimprovedperformance.

tIp: Don’tuseenergydrinkstomakeupforunder-fueling.Thesewillonlyaccelerateyourbody’suseofglucose(sugar),whichmovesyoumorequicklyintoacatabolicstate.