1. Eating for sports performance
Chapter 16
Eating for sports performance

2. The nutrient needs of an athlete
What should an athlete eat?
What foods will improve his or her performance?
What foods should be avoided before and during athletic participation?
The typical athlete burns many calories through exercise. The number of calories used is determined by their body weight and the type of activities they do.

3. Other factors Length of the exercise period
Weight of the individual participating
A heavier athlete burns more calories by moving their larger mass.
The more vigorous the activity the more energy it requires.

4. Quick macro-nutrient breakdown
About 50-60% of calories for an athlete should come from carbohydrate.
No more then 30% of calories should come from fat.
The remaining % should come from protein.

5. Sources of muscle energy
As you know, carbohydrate, protein, and fat can all be used to provide energy. The percentage of total fuel supplied by each of these nutrients depends on the duration and intensity of the activity.

6. Glucose
Glucose is the body’s chief source of energy. It is a simple sugar found in some of the foods we eat. Your liver also makes it from other sugars in your diet. Glucose can be stored in the body in the liver, in muscle tissue and a tiny bit that is in your blood being sent to various muscles as required.

7. Using energy
The body breaks down glucose into carbon dioxide, water, and energy. Oxygen is needed for this process to continue to happen.
What happens if there is not enough oxygen?
After about 20 minutes of aerobic activity, fats from the body stores also begin to be metabolized for energy.

8. Anaerobic Activity
When you are intensely active, more and more glucose must be metabolized to meet the increasing energy demands. This requires more oxygen. However, your heart and lungs can not always supply enough oxygen to meet the demand of the muscles to completely oxidize the glucose.
What happens at this point?

9. Endurance Ahtletes
Muscle use over a prolonged period of time, such as marathoning, triathlons, and endurance swimming require sustained efforts over long periods of time.
Training helps muscles use glucose more efficiently in the presents of oxygen. Training also increases the lungs capacity to carry oxygen.

10. Great endurance athletes From triathlon

11. The Athlete’s dietary needs
Good daily nutrition provides athletes and non-athletes with the ongoing foundation for peak performance.
Athletes should be choosing foods that are high in carbohydrate, moderate in protein, and low in fat.
Athletes may need slightly more protein than non-athletes to build and maintain muscle tissue.

12. Dietary needs continued
Many foods provide protein. A slice of bread and ½cup of cooked veggies each provide about 2 grams of protein. A cup of milk provides 8 grams of protein and a 3 ounce cooked portion of meat or poultry provides about 26 grams.
Protein supplement are not necessary and may interfere with peak performance.

13. Con’t
Athletes need to plan their diets around a variety of foods rich in vitamins and minerals. Nutrients are important for the conversion of carbohydrate, protein and fat into energy.
If and elite athlete was a vegetarian and did not drink milk, they might need to supplement calcium. Typically vitamins supplements are not necessary as long as a variety of nutrient rich food is eaten.

14. Carbohydrate loading
This is a technique used to trick the muscles into storing more glycogen for extra energy. Its use was intended to improve the performance only of endurance athletes.
It involves eating a diet moderate in carbohydrate for a few days leading up to competition. Two or three days before the competition the athlete switches to a diet rich in carbohydrate.
Intensity of training also decreases when the final switch is made.

15. Athletes need fluids
Drinking enough fluid may be the most critical aspect of good sports nutrition.
If fluids drop too low, dehydration can occur. Symptoms include, headache, dizziness, nausea, dry skin, shriving, and confusion.
Dehydration also causes an increase in body temperature and heart rate.

16. Fluid during activity
Performing athletes may not feel thirsty because exercise masks the sense of thirst.
Sweating during moderate exercise causes you to lose 1 liter of water per hour. Vigorous exercise can cause you to lose 2 or 3 liters of water per hour.

17. Performance Day and Pregame meal
Without a doubt, good nutrition is critical to top level performance. Special sports nutrition products and supplement do not have special benefits beyond a well planned diet.
Pre-game meals should be planned to provide enough energy and fluid. The meal should not make the athlete feel full or have digestive disturbances.

18. Con’t
Very large meals before competition should be avoided, they require too much energy to digest. This doesn’t mean you should good hungry either.
The best plan is to have a high carbohydrate meal 3 to 4 hours prior to competition.

19. Weight concerns for athlete
Achieving optimum weight can positively affect performance. What is optimum weight? That depends on what activity you are participating in and your percentage body fat or body composition.
Too much body mass from fat can be bad as can too little fat. It all depends on the individual and the sport they play.