Sports nutrition

Sports Nutrition

Trainer:

Matt Pargeter

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Nutrition for Sports Performance Overview

Segments:

Sports Nutrition Introduction

The Athlete's Grocery List — Tips for Healthy Eating

The 3 Principles of Sports Nutrition

Your Sports Nutrition Game Plan: Hydration to Recovery

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Sports nutrition is the practical science of hydrating and fueling before, during, and after exercise

Executed properly, sports nutrition can help promote training and performance

Done incorrectly or ignored, it can derail training and hamper performance

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Benefits of sports nutrition

Enables you to train efficiently

Helps provide energy you need to compete

Helps you prepare for high

performance activities

Promotes muscle building and recovery by providing

important proteins

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5

Benefits of sports nutrition

Helps improve body composition

Helps provide carbohydrate to working muscles

Helps provide the necessary protein for muscle building and repair

Helps keep the body hydrated and replaces critical minerals lost to sweat

Helps support the maintenance of good health

True or False?

True or False?

Having a healthy diet and taking part in exercise means we will live

long and healthy lives

Healthy Eating & Exercise = Long Life

Bruce Lee Winston Churchill



• Prime minister of England

• Heavily obese

• Famous for drinking alcohol daily and always smoking cigars

• Martial arts star

• < 5% Body fat

• Famous for one-finger push-ups



Died age 32 Died age 90


• Why do some people who break the rules get away with it?

• Luck

• Medical help

• Genetics

Individuality

Each athlete will have different dietary requirements depending on their:

1. Sport played

2. Training

3. Age

4. Sex

5. Body Size

6. Environment for training and competition

Sports Nutrition 101

1 •What to eat?

2 •When to eat?

3 •How much to eat?


Segments:


The Athlete's Grocery List — Tips for Healthy Eating



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Tips for Healthy Eating

Sports nutrition focuses on what you need to be fueled and hydrated during exercise, and to promote recovery after exercise

But what are you eating the rest of the time, when you’re not exercising?

Cutting-edge sports nutrition is founded on healthy eating

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1. Increase complex carbohydrates

2. Decrease dietary fat

3. Ensure adequate protein intake

4. Increase dietary fibre

5. Decrease / eliminate alcohol

6. Decrease salt intake

7. Increase water intake.


Aim for a well-balanced diet:

Carbohydrates from a variety of whole grains, vegetables, fruit, and beans

Protein from fish, poultry, lean meats, beans, low-fat or nonfat dairy foods, and eggs or egg whites

Fats from healthy sources, such as vegetable oils, nuts, seeds, and avocados

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Tips for Healthy Eating Carbohydrates

Healthy sources: Whole grain cereals, breads, and pasta; fruits,

vegetables, and beans

Nutritional benefits: Major source of energy, vitamins, minerals, and

fiber

Health benefits: Regularity and the maintenance

of good health

Performance benefit: Carbs are your major muscle fuel source for high-

intensity exercise

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Tips for Healthy Eating Protein

Healthy sources: Fish, poultry, lean meats, low-fat and nonfat

dairy foods, seeds, nuts, beans, and eggs

Nutritional benefits: Provides amino acids, the building blocks for

making proteins

Health benefits: Proteins make up muscle and help build

antibodies

Performance benefits: Protein helps in the building and repair of

muscle tissue, and works with carbs to boost

the rate of recovery after exercise 19

Tips for Healthy Eating Fats

Healthy sources Vegetable oils like canola oil and olive oil, nuts, seeds, and fish

Nutritional benefits Major source of energy; vitamins A, D, E, K; omega-3 fatty acids and

other

essential fats

Health benefits Support the maintenance of good health

Performance benefits Fats are the major muscle fuel sources for low-intensity exercise

Limit certain fats Limit your intake of saturated fats and cholesterol by choosing lean meats and

low-fat or nonfat dairy foods and egg whites

Keep trans fats intake as low as possible by reading labels and limiting your intake

of fried fast foods and commercially prepared baked goods

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Tips for Healthy Eating Made Simple

At meals: Fill ¾ of your plate with a variety of

carbohydrate-based foods like fruit,

cereals, pasta, bread, potatoes, and

vegetables

Fill the other ¼ of your plate with

lean protein foods, such as fish,

poultry, lean meats, low-fat or nonfat

dairy products, beans, and small

amounts of nuts and seeds, which

provide healthy fats

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Healthy Eating for Athletes: Vitamins and Minerals

Vitamins and minerals are essential to the diet You can’t make them so you have to get them from foods or dietary supplements

Essential micronutrients have many important functions, including: Supporting growth, repairing tissues, carrying oxygen to muscles and other tissues, and

supporting the metabolism of energy, carbs, protein, and fat

All the essential vitamins and minerals are important to athletic

performance and good health. Some key examples are: B vitamins (thiamin, riboflavin, and pyridoxine) – for energy and nutrient metabolism

Vitamin C – a dietary antioxidant that helps to reduce free radicals and lipid oxidation in body

tissues

Calcium and vitamin D – for strong and healthy bones

Iron – for red blood cell formation

For extra insurance, consider taking a basic daily multivitamin/mineral

supplement

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Food Cravings

Why are you hungry?

Food Pyramid

Tips for Healthy Eating Made Simple

Humans – Most Adaptable Creatures on Earth

Sports Endorsements

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Testimonials

Sports Supplements

Sports Supplements – Big Busine$$

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Tips for Healthy Eating In Summary

Athletes need both!

The focus of healthy eating:

To help ensure that you remain healthy over the long term

The focus of sports nutrition: To help keep you hydrated, to fuel your exercise, and to promote recovery after exercise

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Segments:


The Athlete’s Grocery List — Tips for Healthy Eating



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The 3 most important principles of sports nutrition are as follows:

Stay hydrated

Provide fuel for your muscles

Promote optimal recovery after exercise

Apply these principles correctly as part of your training, and it will help you compete at your best

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The 3 Principles of Sports Nutrition Hydration 9, 10

During exercise, you lose fluid and electrolytes as you sweat:

The key electrolyte is sodium

If you don’t replace both fluid and sodium during exercise, you can become dehydrated

The single largest contributor to fatigue during exercise is dehydration caused by fluid and sodium losses:

Inadequate fluid and sodium make your heart work harder and make exercise much more difficult

Dehydration also impairs concentration and the ability to make tactical decisions

Complicating matters is that thirst alone is not a good indicator of your hydration needs during exercise

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Losing over 2% of your body weight due to fluid loss during exercise means you are dehydrated and your performance has already been hampered:

A 2% loss is just 3 lbs for a 150-lb athlete

It is common to lose this much fluid, or more, during a workout or competition

Consuming too much plain water during exercise leads to overhydration, potentially resulting in hyponatremia, which also impairs performance and can have serious health consequences

Stay within your hydration zone during exercise:

That means avoid gaining weight during exercise due to overconsuming fluid

And don’t lose any more than 2% of your body weight due to fluid loss

Fortunately, dehydration and overhydration can be avoided or minimized by sticking to a disciplined hydration plan

Principles of Sports Nutrition: Hydration

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The 3 Principles of Sports Nutrition Hydration

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To avoid the performance-impairing effects of dehydration: Start training sessions and

competitions fully hydrated

Rehydrate as needed during exercise

Fully replace fluid and sodium losses after exercise

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The 3 Principles of Sports Nutrition Fueling5, 6, 12

Carbohydrates are the primary muscle fuel for most types of exercise

60–90 minutes of endurance training or a few hours in the weight room can seriously deplete carbohydrate muscle fuel stores

Starting exercise with full carbohydrate stores can delay the onset of fatigue and help you train or compete more effectively

Workouts and performance during competitions suffer if your diet does not provide sufficient carbs

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There are 2 forms of carbohydrate in your body:

Glucose, which circulates in the bloodstream

Glycogen, which is bundles of glucose stored in the liver and muscles

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The 3 Principles of Sports Nutrition Fueling

When you’re fully

loaded with carbs, you

have:

About 40 calories of

glucose in the

bloodstream

About 1,900 calories

stored as glycogen

in the muscles, plus

liver glycogen


“Hitting the Wall”

When you run out of muscle glycogen stores,

you rely on your small reserves of liver

glycogen to maintain blood glucose levels

After liver glycogen stores are used up, blood sugar levels drop, and you are forced to either slow way down or stop

In some sports this is called “hitting the wall”

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Avoid “Hitting the Wall”


To avoid running out of muscle fuel during workouts or competitions:

Start training sessions and competitions fully fueled

Refuel as needed during exercise

Replenish glycogen stores after exercise

47 Low-carb diets are NOT appropriate for athletes!

Workouts and competitions deplete your glycogen stores

Muscle tissue is damaged as you train and compete, and requires repair

Your muscles are also being stimulated to adapt to your training workload

The 3 Principles of Sports Nutrition Recovery 9

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Recovery includes:

Reloading carbohydrate

fuel stores

Repairing and building

new muscle tissue

Rehydrating

Recovery is where you

realize the gains from all

of your training

Recovery enables you to

be ready for your next

workout or competition

The 3 Principles of Sports Nutrition Recovery

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The recovery process

doesn’t start after

exercise until you

provide your body the

nutritional components

it needs:

Carbohydrates

Protein

Fluids and sodium

In order to promote rapid recovery, as soon as possible after training or competing (within 30–60 minutes), consume:

Carbohydrates for glycogen restoration

Protein for repairing and building new muscle tissue

Fluids and sodium for rehydration

The 3 Principles of Sports Nutrition Recovery

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To apply these principles correctly, practice them during training.

When your training and sports nutrition regimen are in sync, you maximize your performance gains

It is only through a system of trial and error during training that you can develop your own personalized sports nutrition plan

Practice your sports nutrition regimen during training. Don’t try anything new on race or game day

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Segments:





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Your Sports Nutrition Game Plan

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Putting the principles of sports nutrition into practice:

Start exercise fully hydrated and fueled

5, 6

Carbohydrate load when necessary

Match your sweat rate and know what to hydrate with during exercise


Promote full recovery:

After exercise

Daily strategies

Your Sports Nutrition Game Plan Start Exercise Fully Hydrated and Fueled

By starting workouts and competitions fully hydrated:

It can help you train hard and achieve effective/efficient workouts

It can help you compete

Make up for any fluid deficits from prior workouts or competitions:

Consume 15–21 fl oz (430–600 ml) of water or a sports drink 2–3 hours before

training or competing

Keep hydrating as needed during warm-ups

Monitor your hydration status before exercise by checking the color of your

urine:

Light-yellow color is consistent with adequate hydration

If urine is the color of apple juice, more fluids are needed

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Glycogen stores get utilized every time you train or compete: If fuel reserves aren’t consistently replenished, deficits build, and

you feel fatigued during exercise

Top off muscle glycogen fuel stores before exercise: Consume a carb-based meal 2–4 hours before exercise

Choose familiar carb-based foods and beverages, including pasta, rice, bread, cereal, vegetables, fruit, and sweetened dairy products, such as flavored yogurts and flavored milks

The goal is to start fully fueled, but feeling comfortable: Avoid slow-to-digest fatty and high-fiber foods prior to exercise

Experiment during training to find the right food items and routine that work best for you

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Examples of carb-based pre-exercise meals (2–4 hours before exercise)

Breakfast

Cold or hot cereal, fruit, and low-fat or nonfat milk

French toast or pancakes with maple syrup

English muffin with jam and peanut butter, banana, and fruit juice

Lunch or Dinner

Pasta with tomato sauce, French bread, steamed vegetables, low-fat/nonfat milk, pudding, and canned fruit

Grilled chicken sandwich, baked potato with low-fat sour cream or salsa, and low-fat frozen yogurt

Thick-crust cheese pizza, low-fat gelato, and canned peaches

Baked or grilled chicken, turkey, fish, or lean beef; steamed rice; roll; green beans; low-fat frozen yogurt; and fruit juice

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Consume an easy-to-digest carb-based snack (about 40–60 grams of carbs) 30–60 minutes before exercise, along with fluids.

If you’ve got pre-game jitters, don’t skip eating entirely:

Try liquid carbohydrate sources in place of solid foods

Ideas for easy-to-digest, carb-based options:

Fruit smoothie or meal-replacement beverage

Small roll or sandwich made with a banana and honey

Low-fat or nonfat yogurt or frozen yogurt, gelato, or sorbet

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Carbohydrate load when necessary 5,

6




After exercise

Daily strategies

Your Sports Nutrition Game Plan Carbohydrate Load When Necessary

Carbohydrate loading is a research-

supported fueling strategy designed

to help athletes prepare for

high-endurance activities

Consider carbohydrate loading before

periods of intense training or a long

endurance event

If you’re exercising at a steady pace

and intensity, carbohydrate loading can

increase endurance by about 20%

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Two Different

Approaches

Carb-Loading

Regimen

Example:

150-lb (68-kg) athlete

3–4 days prior

(Taper exercise for

3–4 days before

your event)

3.6–5.5 g carbs per lb

body weight daily

(8–12 g per kg)

540–825 g carbs per day

for 3–4 days before

1–2 days prior

(Rest for 1–2 days

before your event)

4.5–5.5 g carbs per lb

body weight daily

(10–12 g per kg)

675–825 g carbs per day

for 1–2 days before

How to Carbohydrate Load

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Breakfast

• 1 cup cold breakfast cereal with 1 cup low-fat or

nonfat milk

• 1 cup canned peaches

• 2 slices white toast with jam

• 1 cup of orange juice

Morning Snack

• 1 PowerBar® Sport Energy™ bar

• 1 banana

Lunch

• 1 bagel with banana and honey

• 1 sandwich with lean meat, tomato,

and lettuce

• 1/2 cup canned mandarin oranges or fruit cocktail

• 1 cup low-fat or nonfat yogurt with fruit

• Water

Afternoon Snack

• 2 cups fresh fruit smoothie made with yogurt and frozen or

canned fruit

• 1 PowerBar® Fruit Energize™ bar

Dinner

• 1 1/2 cups pasta

• 1 cup tomato sauce with or without lean meat

• 1 cup cooked green beans

• 1 orange

• 1 cup sorbet with fruit

• 1 cup fruit juice

Evening Snack

• 1 cup cold breakfast cereal with 1 cup low-fat or nonfat milk

600-grams carbs-per-day sample menu

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9, 10



After exercise

Daily strategies

Your Sports Nutrition Game Plan Match Your Sweat Rate and Know What to Hydrate

with During Exercise

Matching your sweat rate generally requires about 14–27 fl oz (400–800 ml) of fluid every hour of exercise, preferably in smaller amounts taken frequently. But fluid needs can vary considerably

Calculate your sweat rate to determine your actual hydration needs

To calculate your sweat rate, and for a personalized plan to meet your unique hydration needs, click on the PowerBar Sweat Rate Calculator at www.powerbar.com/src

To stay hydrated during exercise, consume fluids at a rate that

closely matches your sweat rate:

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http://www.powerbar.com/

http://www.powerbar.com/



Carry your own sports bottle or fuel belt and use breaks wisely: Most athletes can easily consume about 5 fl oz (140 ml) during a quick

break; each gulp is about 1 fl oz (30 ml)

Monitor the effectiveness of your hydration plan. Many athletes fall far short of meeting their hydration needs during exercise:

Weigh yourself before and after practices or competitions

The goal is to stay in your hydration zone and avoid dehydration. That means losing no more than 2% of your body weight during exercise

If your weight loss is greater than 2%, make a conscious effort to take in more fluids during exercise

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Promotes better performance because it provides carbohydrates to fuel your muscles and your brain

Athletes freely consume more fluids when their hydration beverage is flavored, as is the case with a sports drink

Sodium and carbs cause the fluid in the sports drink to be absorbed more quickly

The sodium also helps maintain your drive to continue drinking fluids when exercising, which is crucial to meeting your fluid needs

Sodium also helps you retain the fluid that you’ve consumed

A sports drink is generally the best option when you’re training or

competing. The advantages of a sports drink over plain water are many: 9, 10

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Water is fine when exercising for less than 1 hour in moderate temperature conditions

A sports drink is recommended for exercise of 1 hour or longer, and anytime conditions are hot or humid

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Refuel as needed during exercise 7, 8


After exercise

Daily strategies

Your Sports Nutrition Game Plan Refuel As Needed During Exercise

Carbohydrate is the primary muscle fuel utilized during exercise, and stores are limited

Carbohydrate refueling needs depend on the length and intensity of exercise

For long-duration, all-out effort, refuel with sports nutrition products that provide a 2:1 blend of glucose and fructose to enhance energy delivery to muscles and help prepare you for high-endurance activities

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Exercise lasting less

than 1 hour

Carbohydrate intake during exercise is not required to fuel your

performance

However, a sports drink with carbs and sodium can help hydrate

you more effectively under hot and humid conditions

Exercise lasting

1–2 hours

Consume 30–60 g carbs during each hour of exercise to boost

performance and help prepare you for high-endurance activities

Intense training

lasting longer than

2–3 hours

Consume 45–90 g of a 2:1 blend of glucose and fructose per

hour of exercise to increase energy delivery to muscles and

help prepare you for high-endurance activities

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Carb Refueling Recommendations

Your Sports Nutrition Game Plan Refuel As Needed During Exercise


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Promote full recovery: 5, 9

After exercise

Daily strategies

Your body is ready to start the recovery process as soon as you finish your workout or competition, but you need to provide the necessary nutrients:

Carbohydrates to restore depleted glycogen stores

Protein to repair and build muscle tissue

Fluids and sodium to rehydrate

Your Sports Nutrition Game Plan Promote Full Recovery: After Exercise

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Carbohydrates To speed glycogen restoration after strenuous exercise:

Consume 0.5 grams of carbs

per lb (1.1 grams per kg) body

weight within 30 minutes of

finishing exercise

For a 150-lb (68-kg) athlete,

that equates to 75 grams of

carbohydrates right after exercise

Repeat this within 2 hours

after exercise, or consume

a carb-based meal

For heavy training, repeat this

hourly for the first 3 hours after

exercise, or consume carb-based

meals and snacks

Simple carbs right after exercise

are more effective at speeding

glycogen restoration

This is especially important if

you are exercising again within

24 hours

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Exercise Total Daily

Carbohydrate Needs

150-lb (68-kg)

Athlete

Light

Training

<1 hour,

low- intensity

2.3–3.2 g of carbs per lb

body weight (5–7 g per kg) 345–480 g of

carbs per day

Heavy

Training

1–4 hours,

moderate- to

high-intensity



carbs per day

Extreme

Training

> 4 hours,

moderate- to

high-intensity

4.5–5.5 g per lb


carbs per day

Fully rebuilding glycogen stores takes about 24 hours on a

carb-based diet — but many athletes don’t get enough total

carbs each day


Sample intake for about 500 g carbs per day

1 cup cereal, 1 cup milk

1 cup blueberries

PowerBar® Sport Energy™ bar

Sandwich, 2 oz turkey

1 cup baby carrots

16 oz chocolate 1% milk

1 cup flavored yogurt

BBQ chicken tenderloins, 7.5-oz package

1 cup white rice

1 cup cooked sweet potatoes

1 PowerBar® Harvest Energy™ bar

16 oz cranberry juice

PowerBar ProteinPlus® protein powder drink mix (1 serving)

Grams of carbs

45

21

43

32

12

52

47

34

41

58

35

68

7

Total grams of carbs 495

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Food values — USDA database.15 PowerBar values based on analysis.

Protein

Muscle tissue repair and building is critical to recovery:

Muscle tissue is made up of

proteins, and proteins are made

up of building blocks known as

amino acids

When you consume foods, any

protein present is digested and

broken down into its component

amino acids

These amino acids are then

absorbed and repackaged into

the proteins your body needs

for the repair and building of

muscle tissue

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Total Daily Protein Needs 150-lb (68-kg) Athlete

Resistance

Exercise

0.55–0.77 g per lb body weight

(1.2–1.7 g per kg)

82–116 g protein

per day

Endurance

Exercise


(1.2–1.6 g per kg)

82–109 g protein

per day

Teenage

Athletes


(1.5–2.0 g per kg)

102–136 g protein

per day

Athletes need more protein than inactive individuals, but most athletes get

plenty of protein — and consuming more offers no extra muscle-building or

performance benefits


Sample daily intake for about 130 g protein per day

1 cup cereal, 1 cup milk

PowerBar ProteinPlus® protein bar

Sandwich, 2 oz turkey

½ cup baby carrots

1 cup low-fat milk

8 oz low-fat yogurt

4 oz chicken breast

1 cup brown rice

1 cup cooked broccoli

PowerBar ProteinPlus® protein powder drink mix (1 serving)

Grams protein

11

24

20

1

8

8

28

6

2

20

Total grams of protein 128 grams

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Food values — USDA database.15 PowerBar values based on analysis.

Taking in protein after a workout provides the amino acid building blocks needed for repairing muscle fibers that get damaged during exercise and to promote the development of new muscle tissue.

Although protein requirements vary between individuals, in general look to consume a minimum of 15–25 grams of protein within an hour after exercise to maximize the muscle building and repair process.

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Protein

Focus on timing your protein intake in relation

to workouts.


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FOR RESISTANCE TRAINING: CONSUME ABOUT 20–40 GRAMS

OF PROTEIN JUST BEFORE AND/OR JUST AFTER EXERCISE*

One time (in one sitting) 20–40 grams just after exercise

OR

In two sittings 10–20 grams just before and 10–20 grams

just after exercise

OR

In hourly intervals for up to 3 hours after exercise

or until regular meals resume

5–10 grams just after exercise, and then

5–10 grams every hour for 3 hours

* Totals based on 0.18 grams per lb body weight (0.4 grams per kg)


Fluids and Sodium

Even if you are diligent in your hydration efforts during exercise, you may lose more fluids than you take in

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Weigh yourself before and after

exercise to gauge your net loss

of fluids

Replace fluids lost by gradually

drinking 16–24 fl oz per lb lost

(1,000–1,500 per kg)

Rehydration will be more

effective when sodium is

included with the fluid and food

you consume as you recover

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It can’t be overemphasized: Practice it during training

When your training and sports nutrition regimen are in sync, you help achieve your performance gains

It is only through a system of trial and error during training that you can develop your own personalized sports nutrition plan

Practice your sports nutrition regimen during training

Don’t try anything new on race or game day

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Segments:





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Any Questions?

Credit: tdwsport.com

1) I train early in the morning. I can’t eat a meal a few hours before? What are some alternatives?

For early morning games and events, not too many athletes want to get up

extra early in order to eat a hearty meal. Instead, a light meal or snack will do. Many athletes find that a more liquid

snack, such as a yogurt, nutrition shake, or energy gel works well. Liquids empty from the stomach faster, so this works well for those who may have pre-event jitters or a touchy stomach.

Others will consume an energy bar 30–60 minutes prior to exercise with great

success. It is important to top off your energy stores before exercise; studies have shown

that endurance performance can improve by 20% for some individuals when they have fueled properly.

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Frequently Asked Questions (FAQs)

APPENDIX

2) What about caffeine?

Caffeine has come into play as an important ergogenic aid in sports nutrition. It may help you work out harder, or compete at a higher intensity without actually feeling like you are.

But remember, more is not better in the case of caffeine; modest doses in the range of 1–3 mg/kg, about 70–200 mg for a 150-lb (68-kg) person have been shown to be just as effective as higher amounts.

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APPENDIX

3) What do I do for everyday eating when I am not exercising? What is a healthy, everyday diet?

Aim for a healthy diet:

• Carbohydrates from a variety of whole grains, vegetables, fruit, and beans

• Protein from fish, poultry, lean meats, beans, low-fat or nonfat dairy foods, and eggs or egg whites

• Fats from healthy sources such as vegetable oils, nuts, seeds, and avocados

Compared to the recommendations for healthy eating for the general population, an athlete needs to increase carbohydrate sources in their diet to meet the body’s increased demand for energy, as well as increase fluid intake to cover sweat losses.

Studies have shown that a diet that consists of 60–65% carbohydrate during the training period resulted in improved muscle glycogen concentrations and/or significant improvements in athletic performance.7

87


APPENDIX

4) I avoid carbs because I have heard they can make you fat. Is this true?

Carbs can contribute to weight gain and excess body fat, but only if they are consumed in excess of what your body needs.

This is also true of fat and protein. Remember that as an athlete, you require more fuel, and the primary fuel for active muscles is carbs. In your daily nutrition plan, aim for more nutrient-dense carbs and limit your intake of low-nutrient carbs such as candy, soda, and desserts.

To optimally fuel for your sport, you should aim for simple, readily absorbed carbs soon before, immediately after, as well as during exercise; carbs that have higher fiber content are better to have after exercise, or at meals a few hours before.5

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APPENDIX

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APPENDIX

Exercise Total Daily

Carbohydrate Needs

150-lb (68-kg)

Athlete

Light

Training <1 hour, low-intensity


body weight (5–7 g per kg)

345–480 g of

carbs per day

Heavy

Training

1–4 hours, moderate- to

high-intensity


body weight (7–10 g per kg)

460–680 g of

carbs per day

Extreme

Training

>4 hours, moderate-

to high-intensity

4.5–5.5 g per lb

body weight

(10–12 g per kg)

680–816 g of

carbs per day

Many athletes fail to take in adequate carbohydrates and adjust their intake as

their training demand changes. Carbohydrate needs will vary depending on

the intensity and time in training.

5) What are examples of slow-to-digest and fatty foods?

We have said in the presentation that you should avoid slow-to-digest fatty and high-fiber foods before exercise. This is because these types of foods tend to stay in your stomach longer. If your stomach is full, you could get stomach cramps and nausea. Blood flow to your digestive system is reduced during exercise, so this could make matters even worse.

High-fat foods include things like bacon, fatty meats, fried foods, pastries, salad dressings, pies, nuts, and rich desserts.

High-fiber foods include things like beans, raw vegetables, bran cereals, corn, popcorn, nuts, seeds, fruits with skins, and dried fruit.

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APPENDIX

6) This course is aiming to help me improve my sports performance. What do I do if I have other exercise goals besides performance? For example, weight gain, muscle building, or weight loss?

For weight gain and muscle building:

First of all, as an athlete you are striving for gains in muscle and strength. Extra body fat is rarely the desired goal and would be unlikely to transfer into enhanced performance.

Aim to gain no more than 2–3 lbs (1–1.5 kg) per week, by increasing regular portions of healthful foods. You should be eating 5–6 full meals per day. By increasing your regular calorie consumption by 500–1,000 calories per day, along with regular resistance training, you should be on your way.

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APPENDIX

For weight loss:

It is important to realize that a drastic reduction in energy intake can negatively impact your performance.

If at all possible, weight loss should be undertaken in the off-season, before your training begins to ramp up. A realistic goal is to lose about 1 lb (0.45 kg) of body weight per week.

To achieve this, you’ll need a calorie deficit, a shortage of about 500–750 calories every day. If you want to drop 5 lbs (2.3 kg), plan on taking about 5 weeks to pull it off. To lose 8 lbs (3.6 kg), plan on about 8 weeks.

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APPENDIX

7) Do these recommendations work for teenagers?

The answer is yes! Teen athletes have some specific areas to focus on, such as the importance of adequate calcium in their diets, and their protein needs per body weight are slightly higher than for adult athletes.

In terms of total protein intake, teenage athletes require about 0.68–0.91 grams of protein per lb of body weight daily (1.5–2.0 grams per kg). For a 150-lb (68-kg) high school athlete, this equates to 102–137 grams of protein daily.

Most athletes easily consume this amount of protein or more in a day. Consuming more protein than you need offers no performance benefit and does not further increase your muscle mass.

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APPENDIX

1. Desbrow B. Leveritt M. Well-Trained Endurance Athletes’ Knowledge, Insight, and Experience of Caffeine Use. Int J Sports Nutr Exerc Metab 2007; 17: 328–339.

2. Sokmen B, Armstrong LE, Kraemer WJ, Casa DJ, Dias JC, Judelson DA, Maresh CM. Caffeine Use in Sports: Considerations for the Athlete. J Strength Conditioning Res 2008; 22: 978–986.

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