Topic 3: Sports Topic 3: Sports NutritionNutrition

By: Marisa Schoepflin and Shawn HanlonBy: Marisa Schoepflin and Shawn Hanlon

Sports NutritionSports NutritionWe chose to interview someone on this We chose to interview someone on this topic because:topic because:

Shawn is an athletic training studentShawn is an athletic training studentTreat athletes on a daily basisTreat athletes on a daily basis

Marisa is a Rowan athlete Marisa is a Rowan athlete Want to know how to stay healthy while Want to know how to stay healthy while playing field hockeyplaying field hockey

Who we Who we InterviewedInterviewed

Dr. Gregory BirenDr. Gregory BirenHas a PhDHas a PhD

Professor at RowanProfessor at RowanExercise physiologyExercise physiology

Nutrition for fitnessNutrition for fitness

Basic NutritionBasic Nutrition

KinesiologyKinesiology

Certified exercise specialistCertified exercise specialist

Certified strength and conditioning Certified strength and conditioning specialistspecialist

Are there any major Are there any major differences between differences between nutrition for athletes nutrition for athletes

versus nutrition versus nutrition recommendations for recommendations for

people who do not people who do not participate in excess participate in excess

physical activity?physical activity?

Sports nutrition focuses more on fueling the body for Sports nutrition focuses more on fueling the body for physical activity and replenishing what is lost during physical activity and replenishing what is lost during practice or gamespractice or games

Nutrition programs are different for everyone Nutrition programs are different for everyone depending on their sportdepending on their sport

Assess how long the person is actually exercisingAssess how long the person is actually exercising

Look at what energy system they are relying onLook at what energy system they are relying onATP-PC system (High intensity, short duration- sprinters)ATP-PC system (High intensity, short duration- sprinters)

Glycolytic systemGlycolytic system

Uses carbs to created ATP and will fuel the body after the Uses carbs to created ATP and will fuel the body after the ATP-PC system is expended (long duration activity)ATP-PC system is expended (long duration activity)

Aerobic systemAerobic system

Primary energy source along with glycolysis is sports like Primary energy source along with glycolysis is sports like field hockey and soccerfield hockey and soccer

If you know these two things, you can target what nutrients If you know these two things, you can target what nutrients are going to be the most essential for that athleteare going to be the most essential for that athlete

How many calories How many calories should an athlete should an athlete

take in on average?take in on average?

Females: 2000-2500 calories a dayFemales: 2000-2500 calories a day

Males: 2500-3000 calories a dayMales: 2500-3000 calories a day

This depends on body composition and This depends on body composition and how many calories they are expending how many calories they are expending throughout a daythroughout a day

Is there a Is there a difference in difference in

importance of importance of certain nutrients certain nutrients

over others in over others in sports nutrition? sports nutrition?

All nutrients are important for athletes and All nutrients are important for athletes and sedentary peoplesedentary people

Athletes diet should consist of: (can be Athletes diet should consist of: (can be altered depending on activity)altered depending on activity)

55% carbohydrates55% carbohydrates

25% fat25% fat

20% protein20% protein

Consuming carbohydrates after a workout Consuming carbohydrates after a workout increases protein synthesis by 40% increases protein synthesis by 40% compared to if you only consume proteincompared to if you only consume protein

I’ve heard of I’ve heard of carbohydrate carbohydrate

loading, how do loading, how do you do it and who you do it and who

does it benefit does it benefit the most? the most?

Very popular diet technique (usually marathon Very popular diet technique (usually marathon runners) to maximize muscle and liver runners) to maximize muscle and liver glycogen storesglycogen stores

5 day process with day 6 being the competition5 day process with day 6 being the competitionDays 1-3 the goal is to almost completely Days 1-3 the goal is to almost completely deplete your glycogen stores by performing high deplete your glycogen stores by performing high intensity exercise and consuming 40-50% intensity exercise and consuming 40-50% carbohydrates carbohydrates

Day 4-5 carbohydrates are reintroduced at a Day 4-5 carbohydrates are reintroduced at a higher amount (60-70%) with low intensity higher amount (60-70%) with low intensity exercise or none at allexercise or none at all

This causes the body to absorb more glycogen This causes the body to absorb more glycogen than the body’s normal capacitythan the body’s normal capacity

Day 6 eat normal pre-event mealDay 6 eat normal pre-event meal

How important How important are antioxidants are antioxidants

in sports in sports nutrition?nutrition?

Exercise is an oxidantExercise is an oxidantIt produces free radicals in the bodyIt produces free radicals in the body

It is important if you want to perform at It is important if you want to perform at your maximal level to consume adequate your maximal level to consume adequate fruits and vegetables in a variety of fruits and vegetables in a variety of colors to assure you are getting all the colors to assure you are getting all the different antioxidantsdifferent antioxidants

What should What should athletes focus on athletes focus on

for pre-event for pre-event meal, during, and meal, during, and after and is time after and is time

a factor?a factor?

Pre-event meal can be up to 4 hours priorPre-event meal can be up to 4 hours prior

Focus on carbohydrates and proteins more than Focus on carbohydrates and proteins more than fatfat

4:1 ratio carbohydrates to proteins 4:1 ratio carbohydrates to proteins

One hour before take in about .25 g/lb of One hour before take in about .25 g/lb of carbohydrates or a sports drinkcarbohydrates or a sports drink

During the last hour before competition just During the last hour before competition just water or sports drinkwater or sports drink

During competition, the main focus is to During competition, the main focus is to replenish your blood glucose so sports drinks replenish your blood glucose so sports drinks during competition to prevent hypoglycemia and during competition to prevent hypoglycemia and dehydrationdehydration

After competition .4 g/lb of carbs each hour for After competition .4 g/lb of carbs each hour for the next 4 hours and .3 g/lb of protein within the the next 4 hours and .3 g/lb of protein within the next 4 hours next 4 hours

More informationMore informationContact Dr. Biren at biren@rowan.eduContact Dr. Biren at biren@rowan.edu