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Sports Nutrition Team Consultant Dr Cate Shanahan reviews nutrition strategies to optimize energy and minimize fatigue during competition as well as practice
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The 2013 NBA Nutrition
CompetitionWinning the off-court game of eating
"We've just got to come out with a lot of energy and play the whole game that way.
When we do, we win."
Dwight Howard
More Energy Makes You a More Complicated Player
En
erg
y
Level
Alert
Wakeup
Alseep
Play Basketball
Go to bed
Tired
Stable energy all day longOptimizes mood and performance
En
erg
y
Level
Alert
Wakeup
Alseep
Play Basketball
Go to bed
Tired
Groggy
Thinking about lunch
Ready for a nap
Would kill for a snack
Wired
Blo
od
Su
gar
Ideal blood sugar level
Sugar Spike
Causes the body to overreact with large amounts of insulin
Sugar Crash
noon
Low blood sugar
nap
arrive at
stadium
Blo
od
Su
gar
Ideal blood sugar level
Sugar Spike
Causes the body to overreact with large amounts of insulin
Sugar Crash
Game starts
Half time Buzzer
-20 0 1:1
52:30
Low blood sugar
Ideal blood sugar
level
Gradual BG Riseless pronounced insulin release
Delayed Energy Loss
Low blood sugar
Blo
od
Su
gar
noon
nap
arrive at
stadium
En
erg
y
Level
Alert
Wakeup
Alseep
Go to bed
Tired
Stable energy
En
erg
y
Level
Alert
Wakeup
Alseep
Go to bed
Tired
Fluctuating energy
Cell burning glucose
Cell burning fat
The Metabolic Advantage
The Metabolic Advantage
30% better!
Benefits of Being a Fat-Burner
•Muscle 30% more efficient
•Heart 30% more efficient
•Less lactic acid and other metabolic byproduct
•More energy available (600 v 40,000 kcal)
•Better for long-term health
•Eat few if any carbs for breakfast•Healthy fats promote energy and
come naturally with•dairy•eggs
•pastured meats
•Ask about the oils!
•Avoid: Canola, soy, and the other vegetable oils (see WIN cheat sheet)
To Win the Competition for Nutrition, Remember: