YOUR SCHOLAR-ATHLETE

Laura Marzano Kemper, MS ATCBryn Mawr College BO

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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

Complex-provide steady stream of energy-longer digestion time

Simple-quick burst of energy

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

REPLENISHMENT3meals/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.

THANK YOU!!

QUESTIONS???