1. Sports Nutrition Lesson 16

2. Nutrition for Performance Sports Nutrition for the physically active person may be looked at from 2 aspects: -nutrition for training -nutrition for competition

3. Nutrition and Performance Nutrition for performance leads to the discussion of the purpose of nutrition. There are 3 basic purposes: -to provide energy -to regulate metabolic processes -to support growth and development

4. Nutrition and Performance Many current article about nutrition for athletes seem to suggest that athletes have special nutritional requirements that nonathletes do not have. The truth is - the diet that is optimal for general health is also optimal for the athlete.

5. Nutrition and Performance Following the Prudent Health Diet will provide adequate food energy and nutrients to meet the need of almost all athletes in training and competition.

6. Nutrition and Performance That being said, it is very important for athletes to individualize their diet. All athletes should keep track of what, and how much, and when they eat and drink during training and competition. This allows them to experiment and find plans that are optimal.

7. Nutrition and Performance http://www.usada.org/wp- content/uploads/optimal_dietary_intake_nutritio n_guide.pdf What should I eat during training? Optimal training in the most important factor contributing to improved sport performance. Nutrition needs to match the demands of that training.

8. Nutrition and Performance During training, energy requirements are increased, and so calorie intake needs to be increased. Timing of nutrient intake also needs attention. The beneficial effects of exercise training occur during the recovery period from each exercise episode.

9. Nutrition and Performance There is increasing evidence that nutrient supplementation can serve as a potent modulator of many of the acute responses to both endurance and resistance training. Consuming a carbohydrate/protein combination shortly after strenuous exercise may be a recommended procedure.

10. Nutrition and Performance Breakfast may be especially important during training. A breakfast of: skim milk, a poached egg, whole-grain toast, a fortified high fiber cereal and an orange

11. Nutrition and Performance The breakfast on the previous page will provide substantial amounts of: protein, calcium, iron, fiber and vitamin C A breakfast high in fiber with an average amont of protein also help prevent the onset of mid- morning hunger.

12. Nutrition and Performance

13. Skipping breakfast is comparable to a small fast, not eating for 12-14 hours. Some people believe that exercising after a small fast increases fat burning and weight loss. Not true! Research shows that a light meal before exercise increased lipid use for 24 hours.

14. Nutrition and Performance Breakfast is important for another reason. It is well documented that students who eat a nutritious breakfast, get better grades. This is an important consideration for athletes looking for a scholarship.

15. Nutrition and Performance What should I eat prior to competition? Consider the following: -Allow the stomach to be relatively empty at the start of competition. - A solid meal should be eaten 3-4 hours prior to the start of competition - The meal should be high carbohydrate, low in fat and low to moderate in protein.

16. Nutrition and Performance -High Fat, High Protein should be avoided -Prevent or minimize gastrointestinal distress. - avoid gas formers (beans) - avoid heartburners (spicy foods) - avoid bulk (high fiber) - avoid high sugar, especially fructose

17. Nutrition and Performance -Avoid the sensation of hunger, lightheadedness, and fatigue - a small amount of protein with carbohydrates will help delay the onset of hunger - large amounts of concentrated sugar may cause the blood sugar to peak and then drop causing lightheadedness and fatigue

18. Nutrition and Performance -provide adequate fluids - avoid diuretics - avoid large amounts of protein as this will cause the kidneys to excrete water - take fluids up to 15-30 minutes prior to competition -Do not skip regular meals

19. Nutrition for Performance 1. For morning events,eat a precompetition meal 2.For events in early to mid-afternoon, eat breakfast and lunch, or a more substantial breakfast and a precompetition meal for lunch 3.http://www.livestrong.com/article/199427- easily-digestible-foods-list/http://www.livestrong.com/article/199427- easily-digestible-foods-list/

20. Nutrition for Performance 3. For Events in late afternoon, eat breakfast, lunch and a snack. Or eat a more substantial breakfast and lunch and snacks like fruit, bagels with jelly or other easily digested foods. 4 For events in the evening, eat breakfast, lunch and a precompetition meal for dinner.

21. Nutrition for Performance Two examples of pre competition meals containing 500-600 calories. A. Meal 1 a. glass of OJ b. one bowl oatmeal c. 2 pieces of toast with jelly d. sliced peaches with skim milk

22. Nutrition for Performance B. Meal 2 a. one cup low-fat yogurt b.one banana c.one toasted bagel d.one ounce of turkey breast e.one-half cup raisins

23. Nutrition for Performance During competition There is no need to consume anything during most types of athletic competition with the possible exception of carbohydrate and water.

24. Nutrition for Performance After Competition In general, a balanced diet is all that is necessary to meet your nutrient needs and restore you to normal. Carbohydrates and fats are the main nutrients used during exercise and are easily replaced with normal eating.

25. Nutrition for Performance After Competition Thirst will normally help replace water losses. You can check this by recording your body weight each morning to see if it back to normal.

26. Nutrition for Performance Consider again the timing of consumption. 1. Sugars eaten immediately after a hard workout may help restore muscle glycogen fairly rapidly. 2.Consuming a small amount of high-quality protein may also be a good idea.

27. Nutrition for Performance Commercial Sports Foods A. Liquid Sports Meals a. Nutrament b. Ensure c. Slim Fast d. Boost e. Gatorade f. Nutrition Shake g. Power Bar

28. Nutrition for Performance Research 4 of the liquid meals on the previous slide. Prepare a chart that compares the liquid meals. Criteria might include: nutrients provided, availability, cost, other.

29. Nutrition for Performance Make your own liquid meal. ½ cup water or ice cubes ½ cup nonfat dry milk powder ¼ cup of a glucose polymer 1 frozen banana 3 cups cold skim milk 1 t. flavoring such as vanilla

30. Nutrition for Performance A liquid meal may be more readily used than a solid meal and so may be useful as a precompetition meal.

31. Nutrition for Performance Sports Bars Sports Drinks Sports Gels and Candy All can be purchased, but are probably expensive and contain things that you don’t want.

32. Nutrition for Performance Food selection when traveling can be difficult. A solid background in nutrition and food labeling will help you. Careful selection places to eat can help. Even in fast food places, careful selection can help you stay within the nutritional guidelines.

33. Nutrition for Performance Nutrition and Gender The nutritional recommendations for both genders are primarily the same. Males in general have 10% greater exercise performance. This is due to a number of genetic differences.

34. Nutrition for Performance http://www.steadyhealth.com/articles/Difference _Between_Male_And_Female_Structures__Me ntal_And_Physical__a613.html?show_all=1

35. Nutrition for Performance Key Concepts ●The precompetition meal should be easily digested, high in carbohydrates, moderate in protein, and low in fat. ●The precompetition meals should be consumed about 3-4 hours prior to competition.

36. Nutrition for Performance Key Concepts ●Liquid meals and sports bars may be convenient as an occasional meal replacement, but should not serve as a substitute for healthful whole foods. ●A healthful diet is the key to nutrition for male and female athletes at all age levels.