Sports Nutrition Guidelines For those of you who play sports or have an active lifestyle, here are some nutritional tips that should be followed

Training Conditioning and nutrition is the key to top athletic performance. Daily food choices can make a difference between a good performance and a poor one. No need for sports bars or dietary supplements if you: Eat a variety of nutrient dense foods Follow the dietary guidelines

Training Athletes need to get: 55-60% of their calories from carbohydrates 20-25% of their calories from fat 15-20% of their calories from protein

Pre-Event/Exercise The last meal before a competition or intense exercise should be: Complex carbohydrate-rich meal Examples: Grains, fruit, starchy veggies, milk and yogurt Peanut butter and jelly or a turkey sandwich would be a good pre- event/exercise food 2-4 hours before training or competition

Pre-Event/Exercise If you have a sensitive stomach, consume the last meal: 4 hours before the event Sip on a sport drink or easily digestible carbohydrate-filled snack in the hour prior to the event

Pre-Event/Exercise The last meal before a competition or intense exercise should: Include a moderate amount of protein Low fat Fiber

Hydration Water helps the body regulate many important functions: Temperature Blood pressure Nutrient concentration Appropriate levels of electrolytes Nutrient transportation Recovery from intense training

Hydration Allowing the body to become dehydrated can cause: Muscles to cramp Alter blood pressure Cause weight loss during exercise Delay recovery time Decrease performance

Hydration Drinking too much water can alter electrolytes and cause bodily harm. Drink 8 ounces with your pre-event meal Athletes should drink water before, during and after an event even if they don’t feel thirsty Drink water about every 15 minutes during an event.

Hydration Consider a sport drink for workouts over 45 minutes or workouts in the heat. Replenish 150% of lost fluid after training or an event Monitor urine color Pale yellow is ideal

During an Event/Exercise Carbohydrates are the body’s primary energy source during exercise. A good food to eat during this stage is a banana Dietary carbohydrates (grains, fruit, starchy veggies, milk and yogurts) are stored in the liver and in the muscles as glycogen. During exercise, the body draws upon these glycogen stores (primarily muscle glycogen) to fuel working muscles.

During an Event/Exercise Having carbohydrates in your body while exercising can help improve performance by: Reducing the risk of hypoglycemia (low blood sugar) Providing fuel for actively working muscles Prevent “hitting the wall” and being forced to slow down or stop

During an Event/Exercise Eat protein and fats sparingly You don’t want your body to start breaking down muscle for energy.

Recovery The body is primed to replenish lost nutrients soon after exercise. After an event or exercise, start refueling within 15-60 minutes. Recovery has three stages Stage 1: Snack and Fluid Within 15-60 minutes Carbohydrates and 10-15 grams of protein. Example: fruits/veggies (carbohydrates) and milk/chocolate milk (protein)

Recovery Stage 2: Meal and Fluid Within 2 hours Balance of carbohydrates, lean protein and low fats Example: chicken salad and water Stage 3: Snack and Fluid Within 4 hours Carbohydrates and 10-15 grams of protein Example: trail mix and water

Summary Nutritional needs change throughout your life. Be sure to have adequate calories based on your age, gender and activity level. Be aware of the guidelines for proper sports nutrition.