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EXERCISE NUTRITION Why is it important?
Nutrition – ranks 3rd as a main contributor to athletic performance Only behind genetics and conditioning level
Provides the fuel for all work
Goals: Prepare the athlete for competition (pre) Provide energy to sustain competition (during) Aid with recovery process (post)
NUTRITION Proper nutrition has been found to:
Improve athletic performanceAllow for optimum levels conditioning to be met Improve recovery, fatigueDecrease injury risk
Nutrition Journal, 2006
ENERGY Calorie
Unit of energy; amount heat needed to raise temperature 1g water 1°C
Energy Intake Different foods have different caloric
valuesCarbohydrates & Proteins
4 calories per gramFats
9 calories per gram
NUTRIENTS
MacronutrientsProvide bulk of
energy Nitrogen, Hydrogen,
Carbon, OxygenRequired in larger
quantitiesCarbohydratesProteinsLipids (fats)
MicronutrientsVitamins MineralsNeeded in much
smaller quantities
CARBOHYDRATES Major energy source for fuel Should make up 50-60% total daily calories Stored in muscles and liver Conversion sugars, starches into glucose
Low blood glucose = dizziness, headaches, decreased work
Carbohydrates deplete after 1-2 hrs of exerciseneed to replenish immediately after exercise
with a high carb/ low-moderate protein snack/meal
PROTEINS Should make up 20-25% total daily calories 135lb athlete 71-83grams/day Protein supplements
*Well balanced diet = do not need to use protein
supplements*
Healthy Examples:Chocolate milk( NOT fat-free)
THE PROTEIN REALITY Protein needs
Sedentary adult 0.8 gm/kg Sedentary adolescent 0.9-1.0 gm/kg Elite adolescent gymnast 1.3-1.4 gm/kg Elite adolescent soccer player 1.6-2.0gm/kg Triathlete 1.8-2.0 gm/kg
Recommended Intake 1.3-2.0 gm/kg
(**2-3 servings of high quality protein a day)
FATS Should make up 20-25% total daily calories Also a fuel source for endurance exercise
Carbs → fats → proteins Other functions:
InsulationCell structureNerve transmissionHormone productionAids intestines absorbing fat soluble vitamins
A, D, E, K
VITAMINS & MINERALS
VitaminsOrganic substancesNeeded by body in small
amountsActivate chemicalsBody cannot manufacture
Except Vitamin D Balanced diet = no need for
supplement** Multi-vitamin
Intense activity increases need for vitamins
Focus on:1) High color
2) 5-9 serving a day!3) Variety
Minerals 4% body mass Provide structure
Bone (bone density vs loss), teeth
Maintain normal heart rhythm, muscle contractions
Regulate metabolism Calcium, Iron
May need supplement Particularly females
Zinc Protein synthesis, healing
and immune function – meat, poultry, seafood and whole grains
A DOSE OF INSURANCE? A multivitamin with
no more that 100% of the Daily Value (DV) every other day
REAL GOAL: Variety of fruits, veggies, whole grains-
**supplements are NOT a replacement for food
BOTTOM LINE Habitual consumption of
foods high in anti-oxidant value are associated with significant health benefits.
Hundreds of antioxidants, some of which act synergistically, are available in foods.
HYDRATION
13-20 ounces 2to 3 hours prior to game or practice.
8-10 ounces every 15-20 mins during exercise
Water60-75% total body weightDaily intake: 2.5 LWater balance important
In vs. Out Extreme temperatures
Electrolyte ReplenishmentSodium, potassium, and chlorideRegulate fluid exchange within bodySports Drinks (commercial or
homemade)
BIGGEST ISSUES Energy intake is too low
Loss of mm mass, menstrual dysfunction, decreased bone density, increased injury rate/risk, prolonged recovery, fatigue
Carbohydrate intake is too low Fatigue
Fluid intake maybe too low Dehydration
Fat intake may be too low at least 20% for athletes
THE BIG QUESTION: WHAT DO I EAT, WHEN??? Pre-game (3-4 hours) - High Carb, low
fiber, low fat, moderate protein, adequate fluid
Pre-game snack (1 hour) - smaller portion, heavier on carbs, LOTS of fluids
Post-game – High carbs, low to moderate protein
Sleep: at least 8 hours a night.
Yes, even here at BMC.* Try to go to bed at the same time every night to help your body develop a routine.
Cool down/ Stretching: gentle re-
stretching and lengthening of warm muscles post-workout is one of the best ways to prevent injury and allow stressed muscle to heal
properly.
RECOVERY
eat breakfast everyday & remember to eat lots of
fruits & veggies for antioxidants, protein for muscle repair and whole-grain carbs for energy.
REFUEL
REPLENISHMENT
3meals/day and a pre-workout snack will help keep your blood sugar level stable
and help your muscles repair & refuel themselves effectively.
Replenishment should begin within 60 mins of activity
to maximize muscle glycogen restoration.
KICK-START RESTORATION!
Post-workout rehydration: immediate rehydration with a cool sports drink is ideal. The electrolytes in the drink help speed reabsorption of fluid from the gut after digestion.
Hydro-therapy: that’s right, the cold whirlpool does work! Or try a warm shower with self massage for 10 mins.