1. WHAT ARE YOU PUTTING IN
YOUR TANK?
PAF 3O
Sports Nutrition

2. OBJECTIVES
• Come away with good ideas
• Evaluate what you are currently putting into your body
• Not bore you with high level science – but still
provide factual information regarding nutrition and
how it relates to athletic performance
• Hit a few different areas besides nutrition (athletic
success is a puzzle with many parts)
• Answer any questions you might have

3. What Influences Athletic Ability?
Genetics
Optimal Training
Good Nutrition
No “secret” ingredient! 3

4. Performance Nutrition Means…
Fueling to boost activity performance on a daily basis
Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy
Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating

5. Consequences of Poor Nutrition
Weight loss
Strength loss
Lethargy
Chronic Fatigue
Soreness, joint pain
Micronutrient Deficit
Respiratory Infections
Diminished Performance
“Overtraining Syndrome” 5

6. Physical Activity Factor Varies Widely
Examples
Female Olympic Gymnasts
1900 kcal/day
Tour de France Cyclists
7,000+ kcal/day
College Football Players (in wt gain mode)
7,500-8,500 kcal/day

7. Marvin Austin Jordan Hasay 6’3”, 312 pounds 5’1”, 98 pounds
21 years old years old
yd dash :42.21 mile 7

8. Energy Needs
Basic Calorie Requirement
15-30 kcal/lbs

9. Energy Needs Calories/lbs 120lbs 160lbs 240lbs
LOW - sedentary
ACTVE (30-60min)
MODERATE (1-1.5hr)
HIGH (1.5-2hr)
VERY HIGH (2-3hr)

10. DAILY DIET 2 MOST IMPORTANT MEALS 1.) BREAKFAST
• Make the time to eat breakfast (pop‐tarts don’t count…)
• Quality carbohydrates for sustained energy (oatmeal)
• If you skip this meal it will slow down
metabolism (body goes into starvation mode)

11. DAILY DIET 2 MOST IMPORTANT MEALS 2.) POST WORKOUT
• within 30 minutes after workout
• Liquid form is best
• Look for 4:1 Carbohydrate to Protein ratio
• chocolate milk is cheapest form

12. Approximately 2‐3 hours between meals
HOW MANY MEALS A DAY?
4‐6
Approximately 2‐3 hours between meals
55-65% carbohydrates
15-20% protein
20-25% fat

13. Nutrients: the body’s fuel
Carbohydrates: primary fuel source
Protein: used for repair & maintenance
Fat: secondary fuel source
Water: most essential nutrient
Vitamins: colorful foods first
Minerals: supplements second
Fiber: grams per day

14. Digestion Time of Nutrients
4 hours
2 hours
1 hour

15. The Importance of Carbohydrates (CHO)
Primary source of energy when you are exercising hard
One should get at least 55-60% of calories from CHO
The body stores CHO as glycogen in muscles and the liver
Running out of glycogen =
“Hitting the Wall”

16. Importance of CHO cont.
Avg. 150 lbs man stores 1,800 Kcals of glycogen and ,000 Kcals as fat
Cannot use fat once you run out of CHO
Trained muscles store 20-50% more glycogen than untrained muscles

17. Sample Athlete Male soccer player Training 2-3 hours/day
165 lbs = 75kg
9gm CHO/kg =
675 gm CHO 17

18. What does 675gm of CHO mean to an athlete?
2 large bagels 70g
2 cups cereal 90g
2 slices bread 30g
2 cups milk 25g
1 cup fruit yogurt 45g
2 cups pasta/sauce 100g
1 cup beans 45g
2 pc fruit 50g
1 cup fruit juice 30g
2 starchy veggies 60g
4 cups Sport Drink 60g
20oz Soda 70g
675g 18

19. Protein (PRO)
Needed for building and repairing muscles, red blood cells, hair and other tissues
Synthesizes hormones
Used for energy when CHO is not available or in exhausting exercise
15-20% of calories should come from PRO
Excess protein is not stored as extra muscle, it is stored as extra FAT!
Your body can only digest so much per feeding

20. GOOD FOOD CHOICES CARBOHYDRATES Brown rice Sweet potatoes potatoes
Oatmeal
Pasta
fruit
PROTEIN
Baked Meat
Lentils
Chicken
Fish
Dairy products

21. What is the Glycemic Index?
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

23. # of Calories per Gram of Nutrient
Carbohydrate 4 kcal
Protien 4 kcal
Fat 9 kcal
Alcohol 7 kcal
Remeber a calorie is a calorie

24. Hydration
                                             24

25. Components of Muscle
20%
Protein
75% Water
5% other 25

26. Sweat losses during 2 hours of exercise can = 2 liters or more
Fluids & Hydration
Males - 60% body wt.
Females - 50% body wt.
Cardiovascular function
Thermoregulation
Injury prevention
Performance
Recovery
Sweat losses during 2 hours of exercise can = 2 liters or more 26

27. Physiological Effects of Dehydration
sweat rate blood volume & heart rate
core body heat
cardiovascular function
-less O2 and nutrient-rich blood to muscles
-more reliance on anaerobic system
Slower removal of wastes cramping, fatigue 27

28. Impaired Performance! Muscle strength Speed Stamina Energy
Cognitive Process
Risk of Injury
95% of muscle cramps are due to dehydration! 28

29. When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID
2 hr before exercise cups
15 minutes before cups
Every 15 minutes DURING cups
After Activity cups
for every lbs lost 29

30. What you already know… Don’t rely on thirst
Already 1-2% dehydrated
Drink before, during & after
2 hrs before oz
20-36 oz/hr or 5-12 oz every 15 mins.
drink ~150% or 24oz / lbs lost
Water is fine for <1 hr; sport drinks > 1 hr
4-8% carb, g Na+/L
pop, fruit juices or fruit drinks >10% may  emptying

31. Dehydration Planned rehydration is necessary
 typically only 1/3 to 2/3 of the
volume lost is replaced voluntarily
Hockey player average loss of 3-5%
1 lbs weight loss = 16 oz. of fluid
160 lbs player loses 5%  8 lbs
8 lbs  requires 128 oz of fluid to equal loss
6  20 oz sport bottles = 128oz [3.8L]

32. Nutrition MISTAKE Thinking that….
Sports drinks are only needed for exercise lasting more than an hour
Not always true if the activity is intense & occurs in hot, humid conditions
Sports drinks actually drive thirst
Very easy way to improve performance, fight dehydration, and decrease recovery time

33. Energy Drinks? Different from Sports Drinks
WHAT ABOUT….
300mg caffeine!
Energy Drinks?
Different from Sports Drinks
Contain caffeine, other stimulants, sugar, herbs and vitamins
Safety concerns for athletes!
Use nutrition, hydration, and lifestyle changes to improve energy level 33

34. Refueling after Exercise
VERY Important for Athletes
For those in multiple events in one day
For those training daily
“Window” for Refueling
First 30 minutes after exercise is critical
Glycogen repletion occurs faster after exercise
Increased blood flow to the muscle
Enzymes that produce glycogen are most active 34

35. RECOVERY’S 4 MAIN COMPONENTS:
All the hard work in the weight room and in
speed/agility training is worthless without recovery
Your body does not become stronger and more
powerful while working out but while resting
RECOVERY’S 4 MAIN COMPONENTS:
1.) Nutrition
2.) Sleep (min 7‐9 hours)
3.) Rest between training sessions
4.) Choices made on weekends

36. massive suppression of
ALCOHOL
The associated residual effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30%
The Hangover Effect Or Disturbed Recovery Process
HORMONES
Heavy drinking caused
massive suppression of
testosterone between 1.5
and 96 hours
(4 days later).
(Underwood/Balon 2005)
You are at practice…
but your hormones are not…

37. 1 X Drunk = 14 DAYS LOST TRAINING EFFECT Don't Waste Your Time!
• American Athletic Institute has studied the impact of alcohol on condition in elite athletes. Impact has shown significant projections in lost physiological condition that correlates to as much as 14 days of lost training effect…for each time drunk…
AMERICAN ATHLETIC INSTITUTE 2005
Don't Waste Your Time!

38. STRENGTH & SPEED TRAINING
• No brain no gain
• Smarter not always harder
• There is no one way that is best to train
• Consistency is the key

39. MULTI‐SPORTS VS “SPECIALISTS”
• Take advantage of the opportunity you have and play as many sports as you can
a.) exposes you to different movements / skill sets
b.) different teammates
c.) different coaches
d.) keeps you competing and in different environments

40. MULTI‐SPORTS VS “SPECIALISTS”
• Increased risk of injury due to overuse /
repeated movements
• Increased risk of burnout
• In small school setting do what you can to
help teams/school
• May miss sport they you truly enjoy or are
good at (especially if “specialize at young age)

41. Sports Nutrition Trivia
The percentage of calories that should come from carbohydrates is:
a)40%
b)60%
c)80%
The answer is 60%

42. Sports Nutrition Trivia
A food with a high glycemic index converts to sugar rapidly. When should an athlete consume this type of food?
a)Right before the event
b)One hour before the event
c)After the event
The answer is after the event - to replenish the muscle glycogen stores

43. Sports Nutrition Trivia
The minimum number of cups of water recommended per day is
a)4
b)6
c)8
The answer is 8 cups per day
Note: one cup = 8 ounces

44. Sports Nutrition Trivia
Which of the following is a high glycemic index food?
a)Kidney beans
b)Apple
c)Fruit Juice
The answer is fruit juice.
Crackers, breads, potatoes are also high glycemic index foods.

45. Sports Nutrition Trivia
The Best fuel for an athlete is
a)Protein
b)Carbohydrates
c)Fats
The answer is carbohydrates.

46. Sports Nutrition Trivia
The body prefers which two fuels for energy during activity?
a)Carbohydrates & Fats
b)Carbohydrates & Proteins
c)Proteins & Fats
The answer is Carbohydrates and Fats

47. Sports Nutrition Trivia
Salt supplements are essential for athletes
a)True
b)False
The answer is False