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 ~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 FoodGrams of Carb 1/2 cup pasta20 1 slice of bread13 Large baked potato30-50 Banana27 1 cup low-fat milk12 1 cup of most beans40-45 Eat a high carb diet of 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 grams per kiligram body weight. Protein needs = ( Weight in pounds ) X Body weightProtein gram/day 100 lb59 g 120 lb71 g 140 lb83 g 160 lb95 g 180 lb106 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? FoodGrams 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 Meals Time before exercise Calories needed per pound of weight Your weight (pounds) # of calories you need to eat before practice 1 hour2 X ______ lbs= _____ cal. 2 hours4 3 hours6 4 hours8 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 BeforeRight Before DuringAfter 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 ?