Sports nutrition

sports nutrition

1. Sports Nutrition
Trainer:
Matt Pargeter

2. 1

3. Nutrition for Sports Performance Overview
Segments:

Sports Nutrition Introduction

The Athlete's Grocery List — Tips for
Healthy Eating

The 3 Principles of Sports Nutrition

Your Sports Nutrition Game Plan:
Hydration to Recovery

2

4. Sports Nutrition Introduction
Sports nutrition is the practical
science of hydrating and fueling
before, during, and after
exercise
Executed properly, sports
nutrition can help promote
training and performance
Done incorrectly or ignored, it
can derail training and hamper
performance


3

5. Sports Nutrition Introduction
Benefits of sports nutrition
Enables you to train efficiently
Helps provide energy you need
to compete
Helps you prepare for high
performance activities
Promotes muscle building and
recovery by providing
important proteins
4

6. Sports Nutrition Introduction
5
Benefits of sports nutrition
Helps improve body
composition
Helps provide carbohydrate to
working muscles
Helps provide the necessary
protein for muscle building and
repair
Helps keep the body hydrated
and replaces critical minerals
lost to sweat
Helps support the maintenance
of good health

7. True or False?

8. True or False?

Having a healthy diet and taking
part in exercise means we will live
long and healthy lives

9. Healthy Eating & Exercise = Long Life
Bruce Lee Winston Churchill

10. Healthy Eating & Exercise = Long Life
Bruce Lee Winston Churchill
•Prime minister of England
•Heavily obese
•Famous for drinking alcohol
daily and always smoking
cigars


•Martial arts star
•< 5% Body fat
•Famous for one-finger push-
ups

11. Healthy Eating & Exercise = Long Life
Bruce Lee Winston Churchill
Died age 32 Died age 90

12. Healthy Eating & Exercise = Long Life
•Why do some people who break the rules get away with it?
•Luck
•Medical help
•Genetics

13. Individuality
Each athlete will have different dietary
requirements depending on their:
1.Sport played
2.Training
3.Age
4.Sex
5.Body Size
6.Environment for training and competition

14. Sports Nutrition 101
1 •What to eat?
2 •When to eat?
3 •How much to eat?

15. Nutrition for Sports Performance Overview
Segments:

Sports Nutrition Introduction

The Athlete's Grocery List — Tips
for Healthy Eating

The 3 Principles of Sports Nutrition

Your Sports Nutrition Game Plan:
Hydration to Recovery

14

16. Tips for Healthy Eating
Sports nutrition focuses on what
you need to be fueled and hydrated
during exercise, and to promote
recovery after exercise

But what are you eating the
rest of the time, when you’re
not exercising?

Cutting-edge sports nutrition is
founded on healthy eating

15

17. Tips for Healthy Eating
1.Increase complex carbohydrates
2.Decrease dietary fat
3.Ensure adequate protein intake
4.Increase dietary fibre
5.Decrease / eliminate alcohol
6.Decrease salt intake
7.Increase water intake.

18. Tips for Healthy Eating
Aim for a well-balanced diet:

Carbohydrates from a variety of
whole grains, vegetables, fruit,
and beans
Protein from fish, poultry,
lean meats, beans, low-fat or
nonfat dairy foods, and eggs
or egg whites
Fats from healthy sources, such
as vegetable oils, nuts, seeds,
and avocados


17
18

19. Tips for Healthy Eating
Carbohydrates
Healthy sources:
Whole grain cereals, breads, and pasta; fruits,
vegetables, and beans
Nutritional benefits:
Major source of energy, vitamins, minerals, and
fiber
Health benefits:
Regularity and the maintenance
of good health
Performance benefit:
Carbs are your major muscle fuel source for high-
intensity exercise
18

20. Tips for Healthy Eating
Protein
Healthy sources:
Fish, poultry, lean meats, low-fat and nonfat
dairy foods, seeds, nuts, beans, and eggs
Nutritional benefits:
Provides amino acids, the building blocks for
making proteins
Health benefits:
Proteins make up muscle and help build
antibodies
Performance benefits:
Protein helps in the building and repair of
muscle tissue, and works with carbs to boost
the rate of recovery after exercise
19

21. Tips for Healthy Eating
Fats
Healthy sources
Vegetable oils like canola oil and olive oil, nuts, seeds, and fish
Nutritional benefits
Major source of energy; vitamins A, D, E, K; omega-3 fatty acids and
other
essential fats
Health benefits
Support the maintenance of good health
Performance benefits
Fats are the major muscle fuel sources for low-intensity exercise
Limit certain fats
Limit your intake of saturated fats and cholesterol by choosing lean meats and
low-fat or nonfat dairy foods and egg whites
Keep trans fats intake as low as possible by reading labels and limiting your intake
of fried fast foods and commercially prepared baked goods


20

22. Tips for Healthy Eating
Made Simple
At meals:
Fill ¾ of your plate with a variety of
carbohydrate-based foods like fruit,
cereals, pasta, bread, potatoes, and
vegetables
Fill the other ¼ of your plate with
lean protein foods, such as fish,
poultry, lean meats, low-fat or nonfat
dairy products, beans, and small
amounts of nuts and seeds, which
provide healthy fats
21

23. Healthy Eating for Athletes:
Vitamins and Minerals
Vitamins and minerals are essential to the diet
You can’t make them so you have to get them from foods or dietary supplements

Essential micronutrients have many important functions, including:
Supporting growth, repairing tissues, carrying oxygen to muscles and other tissues, and
supporting the metabolism of energy, carbs, protein, and fat

All the essential vitamins and minerals are important to athletic
performance and good health. Some key examples are:
B vitamins (thiamin, riboflavin, and pyridoxine) – for energy and nutrient metabolism
Vitamin C – a dietary antioxidant that helps to reduce free radicals and lipid oxidation in body
tissues
Calcium and vitamin D – for strong and healthy bones
Iron – for red blood cell formation

For extra insurance, consider taking a basic daily multivitamin/mineral
supplement


22

24. Food Cravings

25. Why are you hungry?

27. Food Pyramid

28. Tips for Healthy Eating
Made Simple

29. Humans – Most Adaptable Creatures on Earth

30. Sports Endorsements
29

31. Testimonials

32. Sports Supplements

33. Sports Supplements – Big Busine$$
32

34. Tips for Healthy Eating
In Summary
Athletes need both!
The focus of
healthy eating:

To help ensure that you
remain healthy over the
long term


The focus of
sports nutrition:

To help keep you hydrated,
to fuel your exercise, and to
promote recovery
after exercise
33

35. Nutrition for Sports Performance Overview
Segments:

Sports Nutrition Introduction

The Athlete’s Grocery List — Tips
for Healthy Eating

The 3 Principles of Sports
Nutrition

Your Sports Nutrition Game Plan:
Hydration to Recovery

34

36. The 3 Principles of Sports Nutrition

The 3 most important principles of sports
nutrition are as follows:

Stay hydrated
Provide fuel for your muscles
Promote optimal recovery after exercise

Apply these principles correctly as part of your
training, and it will help you compete at your
best
35

37. The 3 Principles of Sports Nutrition
Hydration
9, 10
During exercise, you lose fluid and electrolytes as you sweat:
The key electrolyte is sodium
If you don’t replace both fluid and sodium during exercise, you can become
dehydrated

The single largest contributor to fatigue during exercise is dehydration
caused by fluid and sodium losses:
Inadequate fluid and sodium make your heart work harder and make exercise
much more difficult
Dehydration also impairs concentration and the ability to make tactical
decisions

Complicating matters is that thirst alone is not a good indicator of your
hydration needs during exercise


36

38. Losing over 2% of your body weight due to fluid loss during
exercise means you are dehydrated and your performance has
already been hampered:
A 2% loss is just 3 lbs for a 150-lb athlete
It is common to lose this much fluid, or more, during a workout or
competition
Consuming too much plain water during exercise leads to
overhydration, potentially resulting in hyponatremia, which also
impairs performance and can have serious health consequences
Stay within your hydration zone during exercise:
That means avoid gaining weight during exercise due to
overconsuming fluid
And don’t lose any more than 2% of your body weight due to fluid loss
Fortunately, dehydration and overhydration can be avoided or
minimized by sticking to a disciplined hydration plan
Principles of Sports Nutrition:
Hydration
37

39. The 3 Principles of Sports Nutrition
Hydration
38

40. The 3 Principles of Sports Nutrition
Hydration
39

41. The 3 Principles of Sports Nutrition
Hydration
To avoid the performance-
impairing effects of
dehydration:
Start training sessions and
competitions fully
hydrated
Rehydrate as needed
during exercise
Fully replace fluid and
sodium losses after
exercise
40

42. The 3 Principles of Sports Nutrition
Hydration
41

43. The 3 Principles of Sports Nutrition
Hydration
42

44. The 3 Principles of Sports Nutrition
Fueling
5, 6, 12
Carbohydrates are the
primary muscle fuel for
most types of exercise
60–90 minutes of endurance
training or a few hours in
the weight room can
seriously deplete
carbohydrate muscle fuel
stores

Starting exercise with full
carbohydrate stores can
delay the onset of fatigue
and help you train or
compete more effectively
Workouts and performance
during competitions suffer if
your diet does not provide
sufficient carbs

43

45. There are 2 forms of
carbohydrate in your body:
Glucose, which circulates in
the bloodstream
Glycogen, which is bundles
of glucose stored in the
liver and muscles



44
The 3 Principles of Sports Nutrition
Fueling
When you’re fully
loaded with carbs, you
have:
About 40 calories of
glucose in the
bloodstream
About 1,900 calories
stored as glycogen
in the muscles, plus
liver glycogen

46. The 3 Principles of Sports Nutrition
Fueling
“Hitting the Wall”
When you run out of muscle glycogen stores,
you rely on your small reserves of liver
glycogen to maintain blood glucose levels
After liver glycogen stores are used up, blood sugar levels
drop, and you are forced to either slow
way down or stop
In some sports this is called “hitting the wall”
45

47. The 3 Principles of Sports Nutrition
Fueling
46
Avoid “Hitting the Wall”

48. The 3 Principles of Sports Nutrition
Fueling
To avoid running out of
muscle fuel during workouts
or competitions:

Start training sessions and
competitions fully fueled

Refuel as needed during
exercise

Replenish glycogen stores
after exercise





47
Low-carb diets are NOT appropriate for athletes!

49. Workouts and
competitions deplete your
glycogen stores
Muscle tissue is damaged
as you train and compete,
and requires repair
Your muscles are also
being stimulated to adapt
to your training workload

The 3 Principles of Sports Nutrition
Recovery
9
48
Recovery includes:
Reloading carbohydrate
fuel stores
Repairing and building
new muscle tissue
Rehydrating

50. Recovery is where you
realize the gains from all
of your training
Recovery enables you to
be ready for your next
workout or competition

The 3 Principles of Sports Nutrition
Recovery
49
The recovery process
doesn’t start after
exercise until you
provide your body the
nutritional components
it needs:
Carbohydrates
Protein
Fluids and sodium

51. In order to promote rapid
recovery, as soon as possible after
training or competing (within 30–
60 minutes), consume:

Carbohydrates for glycogen restoration
Protein for repairing and building new
muscle tissue
Fluids and sodium for rehydration
The 3 Principles of Sports Nutrition
Recovery
50

52. The 3 Principles of Sports Nutrition

To apply these principles correctly, practice them during
training.

When your training and sports nutrition regimen
are in sync, you maximize your performance gains

It is only through a system of trial and error
during training that you can develop your own
personalized sports nutrition plan

Practice your sports nutrition regimen during
training. Don’t try anything new on race or game
day


51

53. Nutrition for Sports Performance Overview
Segments:

Sports Nutrition Introduction

The Athlete’s Grocery List — Tips
for Healthy Eating

The 3 Principles of Sports Nutrition

Your Sports Nutrition Game Plan:
Hydration to Recovery

52

54. Your Sports Nutrition Game Plan
53
Putting the principles of sports
nutrition into practice:

Start exercise fully hydrated
and fueled
5, 6

Carbohydrate load when necessary

Match your sweat rate and know
what to hydrate with during exercise

Refuel as needed during exercise

Promote full recovery:
After exercise
Daily strategies

55. Your Sports Nutrition Game Plan
Start Exercise Fully Hydrated and Fueled
By starting workouts and competitions fully hydrated:
It can help you train hard and achieve effective/efficient workouts
It can help you compete
Make up for any fluid deficits from prior workouts or competitions:
Consume 15–21 fl oz (430–600 ml) of water or a sports drink 2–3 hours before
training or competing
Keep hydrating as needed during warm-ups
Monitor your hydration status before exercise by checking the color of your
urine:
Light-yellow color is consistent with adequate hydration
If urine is the color of apple juice, more fluids are needed
54

56. Your Sports Nutrition Game Plan
Start Exercise Fully Hydrated and Fueled
Glycogen stores get utilized every time you train
or compete:
If fuel reserves aren’t consistently replenished, deficits build, and
you feel fatigued during exercise
Top off muscle glycogen fuel stores before exercise:
Consume a carb-based meal 2–4 hours before exercise
Choose familiar carb-based foods and beverages, including pasta,
rice, bread, cereal, vegetables, fruit, and sweetened dairy products,
such as flavored yogurts and flavored milks
The goal is to start fully fueled, but feeling comfortable:
Avoid slow-to-digest fatty and high-fiber foods prior to exercise
Experiment during training to find the right food items and routine
that work best for you
55

57. Your Sports Nutrition Game Plan
Start Exercise Fully Hydrated and Fueled
Examples of carb-based pre-exercise meals
(2–4 hours before exercise)
Breakfast
Cold or hot cereal, fruit, and low-fat or nonfat milk
French toast or pancakes with maple syrup
English muffin with jam and peanut butter, banana, and fruit juice
Lunch or Dinner
Pasta with tomato sauce, French bread, steamed vegetables, low-fat/nonfat milk,
pudding, and canned fruit
Grilled chicken sandwich, baked potato with low-fat sour cream or salsa, and low-
fat frozen yogurt
Thick-crust cheese pizza, low-fat gelato, and canned peaches
Baked or grilled chicken, turkey, fish, or lean beef; steamed rice; roll;
green beans; low-fat frozen yogurt; and fruit juice
56

58. Your Sports Nutrition Game Plan
Start Exercise Fully Hydrated and Fueled
Consume an easy-to-digest carb-based snack (about 40–60 grams
of carbs) 30–60 minutes before exercise, along with fluids.

If you’ve got pre-game jitters, don’t skip eating entirely:
Try liquid carbohydrate sources in place of solid foods

Ideas for easy-to-digest, carb-based options:
Fruit smoothie or meal-replacement beverage
Small roll or sandwich made with a banana and honey
Low-fat or nonfat yogurt or frozen yogurt, gelato, or sorbet
57

59. Your Sports Nutrition Game Plan
58
Putting the principles of sports
nutrition into practice:

Start exercise fully hydrated
and fueled

Carbohydrate load when necessary
5,
6

Match your sweat rate and know
what to hydrate with during exercise

Refuel as needed during exercise

Promote full recovery:
After exercise
Daily strategies

60. Your Sports Nutrition Game Plan
Carbohydrate Load When Necessary
Carbohydrate loading is a research-
supported fueling strategy designed
to help athletes prepare for
high-endurance activities
Consider carbohydrate loading before
periods of intense training or a long
endurance event
If you’re exercising at a steady pace
and intensity, carbohydrate loading can
increase endurance by about 20%
59

61. Your Sports Nutrition Game Plan
Carbohydrate Load When Necessary



Two Different
Approaches
Carb-Loading
Regimen
Example:
150-lb (68-kg) athlete
3–4 days prior
(Taper exercise for
3–4 days before
your event)

3.6–5.5 g carbs per lb
body weight daily
(8–12 g per kg)
540–825 g carbs per day
for 3–4 days before
1–2 days prior
(Rest for 1–2 days
before your event)

4.5–5.5 g carbs per lb
body weight daily
(10–12 g per kg)
675–825 g carbs per day
for 1–2 days before
How to Carbohydrate Load
60

62. Your Sports Nutrition Game Plan
Carbohydrate Load When Necessary
Breakfast
•1 cup cold breakfast cereal with 1 cup low-fat or
nonfat milk
•1 cup canned peaches
•2 slices white toast with jam
•1 cup of orange juice
Morning Snack
•1 PowerBar
®
Sport Energy™ bar
•1 banana
Lunch
•1 bagel with banana and honey
•1 sandwich with lean meat, tomato,
and lettuce
•1/2 cup canned mandarin oranges or fruit cocktail
•1 cup low-fat or nonfat yogurt with fruit
•Water

Afternoon Snack
•2 cups fresh fruit smoothie made with yogurt and frozen or
canned fruit
•1 PowerBar
®
Fruit Energize™ bar
Dinner
•1 1/2 cups pasta
•1 cup tomato sauce with or without lean meat
•1 cup cooked green beans
•1 orange
•1 cup sorbet with fruit
•1 cup fruit juice
Evening Snack
•1 cup cold breakfast cereal with 1 cup low-fat or nonfat milk
600-grams carbs-per-day sample menu
61

63. Your Sports Nutrition Game Plan
62
Putting the principles of sports
nutrition into practice:

Start exercise fully hydrated
and fueled

Carbohydrate load when necessary

Match your sweat rate and know
what to hydrate with during
exercise

9, 10

Refuel as needed during exercise

Promote full recovery:
After exercise
Daily strategies

64. Your Sports Nutrition Game Plan
Match Your Sweat Rate and Know What to Hydrate
with During Exercise
Matching your sweat rate generally requires
about 14–27 fl oz (400–800 ml) of fluid every
hour of exercise, preferably in smaller
amounts taken frequently. But fluid needs can
vary considerably
Calculate your sweat rate to determine your
actual hydration needs
To calculate your sweat rate, and for a
personalized plan to meet your unique
hydration needs, click on the
PowerBar Sweat Rate Calculator at
www.powerbar.com/src

To stay hydrated during exercise, consume fluids at a rate that
closely matches your sweat rate:
63

65. Your Sports Nutrition Game Plan
Match Your Sweat Rate and Know What to Hydrate
with During Exercise
Carry your own sports bottle or fuel belt and use breaks wisely:
Most athletes can easily consume about 5 fl oz (140 ml) during a quick
break; each gulp is about 1 fl oz (30 ml)

Monitor the effectiveness of your hydration plan. Many
athletes fall far short of meeting their hydration needs during
exercise:
Weigh yourself before and after practices or competitions
The goal is to stay in your hydration zone and avoid dehydration. That
means losing no more than 2% of your body weight during exercise
If your weight loss is greater than 2%, make a conscious effort to take
in more fluids during exercise
64

66. Your Sports Nutrition Game Plan
Match Your Sweat Rate and Know What to Hydrate
with During Exercise
Promotes better performance
because it provides carbohydrates to
fuel your muscles and your brain
Athletes freely consume more fluids
when their hydration beverage is
flavored, as is the case with a sports
drink
Sodium and carbs cause the fluid in
the sports drink to be absorbed more
quickly

The sodium also helps maintain your
drive to continue drinking fluids when
exercising, which is crucial to meeting
your fluid needs
Sodium also helps you retain the fluid
that you’ve consumed
A sports drink is generally the best option when you’re training or
competing. The advantages of a sports drink over plain water are many:
9, 10
65

67. Your Sports Nutrition Game Plan
Match Your Sweat Rate and Know What to Hydrate
with During Exercise
Water is fine when
exercising for less than
1 hour in moderate
temperature conditions




A sports drink
is recommended for
exercise of 1 hour
or longer, and
anytime conditions
are hot or humid


66

68. Your Sports Nutrition Game Plan
67
Putting the principles of sports
nutrition into practice:

Start exercise fully hydrated
and fueled

Carbohydrate load when necessary

Match your sweat rate and know
what to hydrate with during exercise

Refuel as needed during exercise
7, 8

Promote full recovery:
After exercise
Daily strategies

69. Your Sports Nutrition Game Plan
Refuel As Needed During Exercise
Carbohydrate is the primary muscle fuel utilized
during exercise, and stores are limited

Carbohydrate refueling needs depend on the
length and intensity of exercise

For long-duration, all-out effort, refuel with
sports nutrition products that provide a 2:1
blend of glucose and fructose to enhance
energy delivery to muscles and help prepare
you for high-endurance activities
68

70. Exercise lasting less
than 1 hour
Carbohydrate intake during exercise is not required to fuel your
performance
However, a sports drink with carbs and sodium can help hydrate
you more effectively under hot and humid conditions
Exercise lasting
1–2 hours
Consume 30–60 g carbs during each hour of exercise to boost
performance and help prepare you for high-endurance activities
Intense training
lasting longer than
2–3 hours
Consume 45–90 g of a 2:1 blend of glucose and fructose per
hour of exercise to increase energy delivery to muscles and
help prepare you for high-endurance activities

69
Carb Refueling Recommendations
Your Sports Nutrition Game Plan
Refuel As Needed During Exercise

71. Your Sports Nutrition Game Plan
70
Putting the principles of sports
nutrition into practice:

Start exercise fully hydrated
and fueled

Carbohydrate load when necessary

Match your sweat rate and know
what to hydrate with during exercise

Refuel as needed during exercise

Promote full recovery:
5, 9
After exercise
Daily strategies

72. Your body is ready to start the
recovery process as soon as you
finish your workout or competition,
but you need to provide the
necessary nutrients:
Carbohydrates to restore depleted
glycogen stores
Protein to repair and build muscle
tissue
Fluids and sodium to rehydrate
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise
71

73. Carbohydrates
To speed glycogen restoration after strenuous exercise:
Consume 0.5 grams of carbs
per lb (1.1 grams per kg) body
weight within 30 minutes of
finishing exercise
For a 150-lb (68-kg) athlete,
that equates to 75 grams of
carbohydrates right after exercise
Repeat this within 2 hours
after exercise, or consume
a carb-based meal
For heavy training, repeat this
hourly for the first 3 hours after
exercise, or consume carb-based
meals and snacks
Simple carbs right after exercise
are more effective at speeding
glycogen restoration
This is especially important if
you are exercising again within
24 hours
72
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise

74. 73
Exercise
Total Daily
Carbohydrate Needs
150-lb (68-kg)
Athlete
Light
Training
<1 hour,
low- intensity
2.3–3.2 g of carbs per lb
body weight (5–7 g per kg)
345–480 g of
carbs per day
Heavy
Training
1–4 hours,
moderate- to
high-intensity
3.2–4.5 g of carbs per lb
body weight (7–10 g per kg)
480–680 g of
carbs per day
Extreme
Training
> 4 hours,
moderate- to
high-intensity
4.5–5.5 g per lb
body weight (10–12 g per kg)
680–816 g of
carbs per day
Fully rebuilding glycogen stores takes about 24 hours on a
carb-based diet — but many athletes don’t get enough total
carbs each day
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise

75. Sample intake for about 500 g carbs per day
1 cup cereal, 1 cup milk
1 cup blueberries
PowerBar
®
Sport Energy™ bar
Sandwich, 2 oz turkey
1 cup baby carrots
16 oz chocolate 1% milk
1 cup flavored yogurt
BBQ chicken tenderloins, 7.5-oz package
1 cup white rice
1 cup cooked sweet potatoes
1 PowerBar
®
Harvest Energy™ bar
16 oz cranberry juice
PowerBar ProteinPlus
®
protein powder drink mix (1 serving)
Grams of carbs
45
21
43

32
12
52
47
34
41
58
35
68
7
Total grams of carbs 495

74
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise
Food values — USDA database.
15
PowerBar values based on analysis.

76. Protein
Muscle tissue repair and building is critical
to recovery:
Muscle tissue is made up of
proteins, and proteins are made
up of building blocks known as
amino acids
When you consume foods, any
protein present is digested and
broken down into its component
amino acids
These amino acids are then
absorbed and repackaged into
the proteins your body needs
for the repair and building of
muscle tissue
75
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise

77. 76
Total Daily Protein Needs 150-lb (68-kg) Athlete
Resistance
Exercise
0.55–0.77 g per lb body weight
(1.2–1.7 g per kg)
82–116 g protein
per day
Endurance
Exercise
0.55–0.73 g per lb body weight
(1.2–1.6 g per kg)

82–109 g protein
per day
Teenage
Athletes
0.68–0.91 g per lb body weight
(1.5–2.0 g per kg)
102–136 g protein
per day
Athletes need more protein than inactive individuals, but most athletes get
plenty of protein — and consuming more offers no extra muscle-building or
performance benefits
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise

78. Sample daily intake for about 130 g protein per day
1 cup cereal, 1 cup milk
PowerBar ProteinPlus
®
protein bar
Sandwich, 2 oz turkey
½ cup baby carrots
1 cup low-fat milk
8 oz low-fat yogurt
4 oz chicken breast
1 cup brown rice
1 cup cooked broccoli
PowerBar ProteinPlus
®
protein powder drink mix (1 serving)
Grams protein
11
24

20
1
8
8
28
6
2
20
Total grams of protein 128 grams
77
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise
Food values — USDA database.
15
PowerBar values based on analysis.

79. Taking in protein after a workout provides the amino acid building
blocks needed for repairing muscle fibers that get damaged during
exercise and to promote the development of new muscle tissue.
Although protein requirements vary between individuals, in general look
to consume a minimum of 15–25 grams of protein within an hour after
exercise to maximize the muscle building and repair process.
78
Protein
Focus on timing your protein intake in relation
to workouts.
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise

80. 79
Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise
FOR RESISTANCE TRAINING: CONSUME ABOUT 20–40 GRAMS
OF PROTEIN JUST BEFORE AND/OR JUST AFTER EXERCISE*
One time (in one sitting) 20–40 grams just after exercise
OR
In two sittings
10–20 grams just before and 10–20 grams
just after exercise
OR
In hourly intervals for up to 3 hours after exercise
or until regular meals resume
5–10 grams just after exercise, and then
5–10 grams every hour for 3 hours
* Totals based on 0.18 grams per lb body weight (0.4 grams per kg)

81. Your Sports Nutrition Game Plan
Promote Full Recovery: After Exercise
Fluids and Sodium
Even if you are diligent in your hydration efforts during exercise,
you may lose more fluids than you take in
80
Weigh yourself before and after
exercise to gauge your net loss
of fluids
Replace fluids lost by gradually
drinking 16–24 fl oz per lb lost
(1,000–1,500 per kg)

Rehydration will be more
effective when sodium is
included with the fluid and food
you consume as you recover

82. 81

83. Your Sports Nutrition Game Plan
It can’t be overemphasized: Practice it during training

When your training and sports nutrition regimen are in sync,
you help achieve your performance gains

It is only through a system of trial and error during training
that you can develop your own personalized sports nutrition
plan

Practice your sports nutrition regimen during training

Don’t try anything new on race or game day

82

84. Nutrition for Sports Performance Overview
Segments:

Sports Nutrition Introduction

The Athlete’s Grocery List — Tips
for Healthy Eating

The 3 Principles of Sports
Nutrition

Your Sports Nutrition Game Plan:
Hydration to Recovery

83

85. 84
Any Questions?

Credit: tdwsport.com

86. 1)I train early in the morning. I can’t eat a meal a few hours before? What are some
alternatives?

For early morning games and events, not too many athletes want to get up
extra early in order to eat a hearty meal.

Instead, a light meal or snack will do. Many athletes find that a more liquid
snack, such as a yogurt, nutrition shake, or energy gel works well. Liquids empty
from the stomach faster, so this works well for those who may have pre-event
jitters or a touchy stomach.

Others will consume an energy bar 30–60 minutes prior to exercise with great
success.

It is important to top off your energy stores before exercise; studies have shown
that endurance performance can improve by 20% for some individuals when
they have fueled properly.
85
Frequently Asked Questions (FAQs)
APPENDIX

87. 2) What about caffeine?
Caffeine has come into play as an important ergogenic aid in sports
nutrition. It may help you work out harder, or compete at a higher
intensity without actually feeling like you are.

But remember, more is not better in the case of caffeine; modest doses
in the range of 1–3 mg/kg, about 70–200 mg for a 150-lb (68-kg) person
have been shown to be just as effective as higher amounts.
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Frequently Asked Questions (FAQs)
APPENDIX

88. 3) What do I do for everyday eating when I am not exercising? What is a healthy,
everyday diet?
Aim for a healthy diet:
•Carbohydrates from a variety of whole grains, vegetables, fruit, and beans
•Protein from fish, poultry, lean meats, beans, low-fat or nonfat dairy foods, and eggs
or egg whites
•Fats from healthy sources such as vegetable oils, nuts, seeds, and avocados

Compared to the recommendations for healthy eating for the general population, an
athlete needs to increase carbohydrate sources in their diet to meet the body’s
increased demand for energy, as well as increase fluid intake to cover sweat losses.

Studies have shown that a diet that consists of 60–65% carbohydrate during the
training period resulted in improved muscle glycogen concentrations and/or significant
improvements in athletic performance.
7
87
Frequently Asked Questions (FAQs)
APPENDIX

89. 4) I avoid carbs because I have heard they can make you fat. Is this true?
Carbs can contribute to weight gain and excess body fat, but only if they are
consumed in excess of what your body needs.

This is also true of fat and protein. Remember that as an athlete, you require
more fuel, and the primary fuel for active muscles is carbs. In your daily nutrition
plan, aim for more nutrient-dense carbs and limit your intake of low-nutrient
carbs such as candy, soda, and desserts.

To optimally fuel for your sport, you should aim for simple, readily absorbed carbs
soon before, immediately after, as well as during exercise; carbs that have higher
fiber content are better to have after exercise, or at meals a few hours before.
5


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APPENDIX

90. 89
Frequently Asked Questions (FAQs)
APPENDIX
Exercise
Total Daily
Carbohydrate Needs
150-lb (68-kg)
Athlete
Light
Training
<1 hour, low-intensity
2.3–3.2 g of carbs per lb
body weight (5–7 g per kg)
345–480 g of
carbs per day
Heavy
Training
1–4 hours, moderate- to
high-intensity
3.2–4.5 g of carbs per lb
body weight (7–10 g per kg)
460–680 g of
carbs per day
Extreme
Training
>4 hours, moderate-
to high-intensity
4.5–5.5 g per lb
body weight
(10–12 g per kg)
680–816 g of
carbs per day
Many athletes fail to take in adequate carbohydrates and adjust their intake as
their training demand changes. Carbohydrate needs will vary depending on
the intensity and time in training.

91. 5) What are examples of slow-to-digest and fatty foods?
We have said in the presentation that you should avoid slow-to-digest fatty and
high-fiber foods before exercise. This is because these types of foods tend to stay
in your stomach longer. If your stomach is full, you could get stomach cramps and
nausea. Blood flow to your digestive system is reduced during exercise, so this
could make matters even worse.

High-fat foods include things like bacon, fatty meats, fried foods, pastries, salad
dressings, pies, nuts, and rich desserts.

High-fiber foods include things like beans, raw vegetables, bran cereals, corn,
popcorn, nuts, seeds, fruits with skins, and dried fruit.
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APPENDIX

92. 6) This course is aiming to help me improve my sports performance. What do I do if
I have other exercise goals besides performance? For example, weight gain,
muscle building, or weight loss?

For weight gain and muscle building:
First of all, as an athlete you are striving for gains in muscle and strength. Extra
body fat is rarely the desired goal and would be unlikely to transfer into enhanced
performance.
Aim to gain no more than 2–3 lbs (1–1.5 kg) per week, by increasing regular
portions of healthful foods. You should be eating 5–6 full meals per day. By
increasing your regular calorie consumption by 500–1,000 calories per day, along
with regular resistance training, you should be on your way.
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Frequently Asked Questions (FAQs)
APPENDIX

93. For weight loss:
It is important to realize that a drastic reduction in energy intake can negatively
impact your performance.

If at all possible, weight loss should be undertaken in the off-season, before
your training begins to ramp up. A realistic goal is to lose about 1 lb (0.45 kg) of
body weight per week.

To achieve this, you’ll need a calorie deficit, a shortage of about 500–750
calories every day. If you want to drop 5 lbs (2.3 kg), plan on taking about 5
weeks to pull it off. To lose 8 lbs (3.6 kg), plan on about 8 weeks.
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Frequently Asked Questions (FAQs)
APPENDIX

94. 7) Do these recommendations work for teenagers?
The answer is yes! Teen athletes have some specific areas to focus on, such as the
importance of adequate calcium in their diets, and their protein needs per body
weight are slightly higher than for adult athletes.

In terms of total protein intake, teenage athletes require about 0.68–0.91 grams
of protein per lb of body weight daily (1.5–2.0 grams per kg). For a 150-lb (68-kg)
high school athlete, this equates to 102–137 grams of protein daily.

Most athletes easily consume this amount of protein or more in a day. Consuming
more protein than you need offers no performance benefit and does not further
increase your muscle mass.
93
Frequently Asked Questions (FAQs)
APPENDIX

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REFERENCES

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APPENDIX

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99. 98