Sports Nutrition:

Enhancing Athletic Performance

Amy Boltz, RD, LDN

What You Will Learn

• Nutrition Basics

• How nutrition can affect athletic performance

• What type of diet you should be on during the training season

• What you should eat before, during and after competition

• How to maintain proper hydration

Why is Nutrition Important?

• Good nutrition is essential to:– Preserve and build muscle– Maintain healthy bones– Maximize oxygen transport and use– Repair existing cells and create new tissue– Maintain optimal fluid and electrolyte balance– Provide energy

Nutrition Can Significantly Improve Athletic Performance

What is important?

Healthy Food Choices

Adequate Fueling

Hydration

Understanding supplements

What is the Best Diet for Athletes?

• A well balanced diet that includes variety

Carbohydrates

Protein

Fat~15%

~55%

~30%

The Food Guide Pyramid

Following the Food Guide Pyramid will help achieve a well balanced diet

Grains: 6-11

Fruits: 2-4Vegetables: 3-5

Dairy: 2-3 Meat: 2-3

Fats & Sweets: sparingly

Energy…What is it and Where does it come from?

• Energy is the ability to perform work

• Energy comes from food and is measured in calories

• Calories come from:• Carbohydrate• Protein• Fat

The Best fuel for our muscles is Carbohydrates!!

High carb foods are grains, fruits, vegetables, dairy, and beans

Carbohydrates

• Stored as glycogen in the muscles– Preferred/ Major source of energy

– Broken down rapidly

– Important in maximal exercise

• Carbohydrates also:– Power muscle contraction

– Provide fuel for the brain

– Aids in fat metabolism

– Protein sparing effect• Allows protein to be used for tissue maintainence/repair verses

energy

Training Diet

Food Grams of Carb

1/2 cup pasta 20

1 slice of bread 13

Large baked potato 30-50

Banana 27

1 cup low-fat milk 12

1 cup of most beans 40-45

Eat a high carb diet of 275-350 grams/day

Above Numbers are based on a 2,000 calorie diet.

What happens when Carbohydrate intakes are low?

• Decreased athletic performance

• Muscle loss (protein used for energy)

• Fatigue

• Nutrient deficiency

• Irritability

What about Protein?

• Role in the body– Tissue maintenance– Tissue repair– Tissue growth– Energy source (to a lesser degree)

How much Protein Do I need?• Most athletes in heavy training need 1.0-1.8

grams per kiligram body weight.

Protein needs = ( Protein needs = ( Weight in poundsWeight in pounds ) X 1.3 ) X 1.3

2.22.2

Body weight Protein gram/day

100 lb 59 g

120 lb 71 g

140 lb 83 g

160 lb 95 g

180 lb 106 g

How can I meet my protein needs?

• Food is the best source of protein• High protein foods include:

– Meats– Dairy products– Nuts– Beans

• Most Americans eat more than the recommended amount of protein– Protein supplements are not necessary

How much protein is in my food?Food Grams of

Protein

4 oz chicken or steak 33 g

1 large hamburger 22 g

1 cup mixed nuts 23 g

2 eggs 12 g

2 Tbsp peanut butter 8 g

1 cup milk 8 g

1 slice of cheese 7 g

Pre-Competition Meals

Goal: To provide adequate carbohydrate energy and optimal hydration

Eat to Compete It takes 1- 4 hours for food to leave your stomach

High Carb foods are digested quickly

High Protein foods can increase water requirements

Foods high in Fat can stay in your stomach for more than 4 hours

Best choice for pre-game meals is something high in Carbs - easy to digest and becomes

quick energy !

Pre-Competition MealsTime before exercise

Calories needed per pound of weight

Your weight (pounds)

# of calories you need to eat before practice

1 hour 2

X ______ lbs

= _____ cal.

2 hours 4

3 hours 6

4 hours 8

You have 3 hours

so… 6 times

140 lbs =

840 calories

Good Choices when you need a quick bite on the road

• Burger Joint: – Single burger or grilled chicken, small fries and milk– Baked potato with chili and frozen yogurt

• Convenience store:– Turkey and cheese hoagie and a piece of fruit

• Pizza Place:– 2 slices of thin pizza with a veggie topping– Side salad with breadsticks and marinara sauce

• Mexican place:– Bean burrito and low fat chips and salsa

I am always on the road. What should I pack?

• Whole grain bagels • Peanut butter crackers• Fresh or dried fruit• Trail mix• String Cheese• Veggies with low fat

dressing• Dry Cereals• Granola/ Energy Bars

• Pudding or Yogurt• Nuts and seeds• Peanut butter and Jelly

Sandwich• Pretzels/ Baked Chips• Sports drinks• Juice Boxes

What and When should I eat after I Workout?

• In the first 30 minutes:– Replace fluids and electrolytes– Eat high-carbohydrate foods

• Examples: Banana, Yogurt, Granola Bar

• Within 2 hours:– Drink 2-3 cups of fluid for every pound lost– Eat a high-carbohydrate meal with some protein

• Example: Ham Sandwich, Rice and Beans

Proper Hydration

Hydration

Remember! Drink regardless of whether you are thirsty or not!

The best way to stay well hydrated for exercise is to drink

• Before

• During

• After

Way Before

Right Before

During After

Drink 2-3 cups of fluid 2 to 3 hours

before playing

Drink 1 cup of fluid 10 to 30 minutes

before playing

Drink 1 cup of fluid

every 15 minutes

Drink at least 2 cups

for every pound of

lost weight

Every 15 minutes

For every pound of lost weight

How much do I drink and when ???

How will I know if I am becoming dehydrated?

• Warning Signs:– Headache– Fatigue– Confusion– Nausea– Muscle Cramps– Dizziness– Decreased stamina, speed, energy, muscle strength

Which Beverage is Best?

Soda ?Water ?

Iced Tea ?

100% Juice ?

Milk ?

Sports Drinks ?

Supplements: Helpful or Harmful?

• Supplements can be dangerous

• No one know exactly what many supplements do

• High intakes can be extremely dangerous

• There is a lack of research on their effectiveness

• They can be expensive

A Better Alternative to Supplements

• Train hard

• Eat enough to support your training– Eat an extra 500-1,000 calories per day– Eat a variety of foods from all food groups– Eat several small meals and snacks every day– Remember Carbs are most important

• Natural foods are best!

True or False

• Athletes need supplements to meet their protein needs– False

• Although protein promotes muscle growth and recovery from strength training, carbohydrate is more important for building muscle strength– True

• Carbohydrates always turn into fat– False

Questions?