Sports Nutrition

Ashley Wagoner
BS Dietetics
NASM, CPT
Function of Nutrients
Provide energy
Growth and repair of cells
Metabolic processes

Carbohydrates
primary source of fuel
provides 50% - 60% of energy- 4 kcal/g
major source of energy for muscular contractions
utilized during pre/post exercise
intake 60% - 70%
Carbohydrates
2-categories
Simple natural and refined
Complex starchy foods
Lipids - Fats
secondary fuel source - 35% - 45% of energy
provides structure
provides insulation
protects vital organs
takes twice as much energy to burn- 9 kcals/g
long term energy reservoir
intake 15% - 30%
Lipids - Fats
Saturated
known to raise
cholesterol levels
shortening
animal fats
chocolate

Unsaturated
monosaturates are
neutral on cholesterol
fowl
peanut butter
nuts
polysaturates are
known to lower
cholesterol levels
fish
soybean
sunflower oil
Fats, Oils, Sweets
Use these foods sparingly

Protein
third source of energy- used after CHO &
fats have been depleted
contributes 4 kcal/g of energy
building blocks of muscle tissue
excessive quantities is stored as fat
intake 10% - 20%
Protein
2-categories
Complete
Contain all of the essential amino acids
Incomplete
Missing one or more of the essential amino acids
MILK, YOGURT, CHEESE
2 - 3 servings

MEAT, POULTRY, FISH,
DRIED BEANS
2 - 3 Servings
Vitamins (organic)
Vitamins have various functions; they
generally help regulate metabolism and
tissue generation.

Some vitamins are antioxidants that protect
cell structures.
There are water- and fat-soluble types of
vitamins.
A balanced diet supplies RDA for all necessary
vitamins.

Minerals (inorganic)
Minerals are elements needed for various body
functions.
Calcium is most prevalent mineral in body.
There is no scientific evidence to support taking minerals in
excess of RDA for performance.
Athletes who do not eat a balanced diet should be advised
to include a vitamin and mineral supplement.
Megadoses of vitamins/minerals should be avoided.
Females may be at risk of calcium deficiency, which can
lead to osteoporosis.
Supplements:
Common UsagesBeneficial??

Protein*
aids in performance & recovery. However, too much can cause
dehydration, gout, calcium loss, diarrhea, bloating, & liver and renal
disease.
Creatine
aids towards increase exercise performance and strength
Caffeine (i.e.) Red Bull, coffees
aids in performance without change in perceived exertion. Increase HR,
focus, alertness, quickness, and reaction only for a short period of time
prior to a sudden drop in energy. May cause dehydration or irregular HR in
excessive use
Sport drinks
Gatorade & PowerAde, replaces lost electrolytes, but missing protein.
2008 ACE study, low-fat milk was found to be a new sports drink for post-
exercise based on availability of protein, electrolytes, and other nutrients

Protein Supplementation
Protein supplementation is not
recommended because the excess can:
Increase saturated fat in the diet.
Overstress the liver and kidneys.
NO scientific evidence that protein
supplements enhance muscles.
During intense training, 1.2 to 1.8 grams of
protein/kg body weight are recommended.
Normal diet provides adequate protein
consumption for intense training.

Strong A.T.H.L.E.T.E.S
Attitude
Timing
Hydrate
Leadership
Energize
Top performance techniques
Efficient recovery
Specific individualize needs

Benefits of proper nutrients
towards Optimal Performance
Boost immune system
Reduce chance of injury
Enhances concentration
Delaying onset of fatigue
Boost hormones response
Promote bodys recovery process
Boost muscles and bone metabolism
Improve body composition and strength
Reduces risk of heat cramps & stomach aches
Decrease cardiovascular & Respiratory complications
Enhance length training periods through higher intensity levels


Nutrition During Training
Recommendations include:
80-20 Rule- 80% top performance foods
20% Athletes leisure foods

10% to 15% of calories from protein, 30% from
fat, and the remainder from CHO*
19-21calories/BW= 2,300-2,900calories/day*
1.5 to 2.0 grams of protein/kg of body weight/day
Little need for vitamin/mineral supplements if diet
is well balanced
Pre-competition Diets
Avoid eating meals 2 to 3 hours before event

Eat low-fat, easy-to-digest foods 3 to 4 hours
before competition

Liquid meals increase hydration and are less
likely to cause bloating or heavy feeling
than solid meals

Foods should provide 150 to 300 grams of CHO
or 3 to 5 grams/kg of body weight.

Ensure Enough Energy (1 of 3)
CHO-rich meal or snack with a small amount of protein to
repair muscle tissues
Liquid meal replacers than whole foods just prior to
competition; soothe jitters
Trial & error- determine time of day & fuel options that
work best for your schedule & performance

Carbohydrate loading shall be planned 3 days out from
competition

Ensure Enough Energy (2 of 3)
1hr
---100calories--
Fresh fruit: banana,
orange slices
Sports energy bar
bagel or English muffin
Saltines, dry cereal
Sport drinks
Sport Gel 1 pkt immediately
prior



2-3hrs
---300-400 calories---
turkey sandwich with
baked chips
bagel w/ PB & banana
Low-fat smoothie with
berries & soy or yogurt
Sport drink &
granola/energy bar

Ensure Enough Energy (3 of 3)
3-4hrs
---700calories---
Scramble egg whites with white
toast, jam, banana
Bagel with low-fat cream
cheese with a fruit
6-in turkey sub on Italian bread,
L & T, and mustard
3oz grilled chicken breast,
sweet potato, green vegetable
2c plain pasta
Sports shake (no more than 25g
protein)


Piece of fruit
Energy bar
Sport shake (no more
than 25g protein)
PB & honey on toast
Fresh fruit parfait
Oatmeal with
almonds
Low-fat cottage
cheese, apple slice
with crackers


Nutrition During Competition
CHO consumption during long-
duration exercise
(1 to 3 hours at 70% to 80% VO
2max
)
allows muscle cells to rely on blood
glucose for energy.

Recommended source of CHO is
8 oz. of a 5% CHO solution
consumed every 15 min.
Recovery (1 of 2)

Prior exercise: CHO & protein rich, foods easily to
digest, no fats.
3-4hrs prior w/ a snack (1-2hrs) up to exercise,
such as granola bar, piece of fruit, 1/2 bagel, small
sports bar, yogurt

Meals selections- AM: pancakes, eggs, various
breads & bagels, assorted cereals,
fresh fruit, milk, juice, water, PB, jelly

PM: grilled chicken, steamed
vegetables, pastas, rice,
salads, rolls, fresh fruit

Recovery Continued(2 of 2)
During:
Hydration- sport drinks,
water; energy chews,
gummies, sport bean

Post:
Replace stores within
60mins-2hrs,
30-60gms CHOs
10-20gms proteins


Plan snacks/meals
every 2-4hrsAvoid
long durations!

(i.e. snacks)- Low-fat
milk (white or chocolate),
berry smoothies,
sandwich w/ lean meat,
yogurt/ parfait, cheese &
crackers, pretzels,
graham crackers w/ PB,
trail mix w/ dried fruits &
nuts, &/or CHO or
protein shake/bar
Hydration
Begin hydration 2-3hrs
prior activity with 14-
22oz, followed by another
6-12oz every10-20mins
until activity
(Total approx 64oz)

During, 6-12oz every 15-
20mins

After, 16-24oz/fl # lost

2% fluid loss of BW shown
to effect performance

Dehydrations S/S:
Thirst, flushed skin,
fatigue, dizziness,
cramping, increased
body temperature,
irregular breathing &
pulse rates, increased
perception, sluggishness,
and dark urine.

Nutrients
Benefits & Type of top performance foods
Grains: consisting of 100% whole wheat breads & pastas, cereals, brown rice,
oatmeal, quinoa
* Vit B, Iron, B12, selenium, variety of AA, lean meats are low in fats & calories
Vegetables: fresh, steamed, frozen, grilled, canned spinach, carrots, green beans,
tomatoes, and corn
* Potassium, fiber, vit a & c, antioxidants. Filling, low fat, low calories
Fruit: fresh, frozen, canned berries, melons, bananas, apples, grapes. Dried fruits of
raisins & cranberries; 100% fruit juices
* Potassium, magnesium, fiber, vit a & c, antioxidants
Meats & beans: baked or grilled lean meats, skinless chicken breast, turkey breast,
salmon, tuna, various beans, lentils-chickpeas or hummus, nuts, seeds, egg whites
* Zinc, iron, B12, selenium, various AA, lean meats low in fats & calories
Dairy: skim or low fat milk, cheeses: cottage cheese, mozzarella, variety of soft cheeses,
yogurt: especially Greek style & puddings
* Low fat, rich in calcium, magnesium, potassium, phosphorous, vit a & d
Fats: baked goods w/ real fruit & nuts such as fig newtons, bananas bread, trail mix
bars, oils such as olive oil, fish oils, flax, non-creamy salad dressings
* Anti-inflammatory omega 3 fatty acids

WITHOUT PROPER NUTRITION, THE FULL
POTENTIAL OF THE ATHLETE WILL NOT BE
REALIZED. TO ACHIEVE POTENTIAL
NUTRITION MUST BE INCORPORATED
THROUGHOUT THE TRAINING PROCESS:
PRE, DURING AND POST EXERCISE.
**MICHAEL PHELPS**

BALANCED DIET
1 pound = 3500 calories

2600 calories to maintain weight for males
1800 calories to loss weight for males

2000 calories to maintain weight for
females
1200 calories to loss weight for females
Restrictive Diets
Decreases
muscular strength
work performance
blood & plasma levels
cardiac function

Increases
resting heart rate
electrolyte loss

Weight Loss
create a caloric deficit
1 1/2 - 2 pounds per week
avoid fad diets that result in water weight loss and
muscle mass loss
balanced diet high in complex carbohydrates and low
in fat
endurance exercise - 4 to 6 times per week for 20 to 30
minutes at 70% maximum
stress fat loss
monitor body composition
Gaining Weight
discourage use of drugs
stress muscular mass weight gains not fat weight gains
weight training stressing large muscle groups
heavy resistance with numerous sets - 5 sets of 5 reps
8 - 10 pounds increase in lean mass per year
diet balanced and higher calories
monitor body composition for lean weight gains
medical assistance - family history
ANOREXIA NERVOSA
self-imposed starvation
less than 1,500 calories /day
obsessive effort to become thin - altered body image
Warning Signs
drastic weight loss
preoccupation with food, calories, and weight
wearing baggy clothes or layered cloths
relentless excessive exercise
mood swings
avoiding food related social events
Mortality rate 10% - 18%
BULIMIA
binge eating followed by purging - laxatives, vomiting,
diuretics, excessive exercise
warning signs
excessive concern about weight
weight variations of 10 pounds due to binges and fasts
eating inconspicuously
bathroom visits after meals
depressive moods
strict dieting followed by eating binges - 10,000 calories
increasing criticism of ones body
no physical disorder
BULIMIA & ANOREXIA
tooth decay
liver damage
inflamed mucus lining
kidney damage
stomach ruptures
ulcers
potassium deficiency
chipmunk cheeks
loss of fat & muscle mass
muscle fatigue
bloating, constipation
baby-like hair to face,
back and arms
loss or thinning hair
TREATMENT
dependant on presence of personality disorder
rehab program of psychological and
pharmacological intervention
both disorders may not be curable
managed with a supervised rehab program
The Female Triad
Potentially fatal syndrome in predisposed
female athletes when combined with:
Eating Disorder
Amenorrhea
Osteoporosis
Female Triad Syndrome
eating disorders may be as high as 62% among female athletes
amenorrhea may be as high as 60%
bone loss due to osteoporosis may never be regained
anorexia & bulimia lead to semi-starvation and dehydration
which results in:
loss of muscle strength & endurance
decreased aerobic capacity & anaerobic power
loss of coordination
impaired judgement
although many student athletes perform successfully
while experiencing an eating disorder
Additional Assistance
American Dietetic Association
www.eatright.org

American College of Sports Medicine
www.acsm.org

American Council on Exercise
www.acefitness.org

Sports & Cardiovascular and wellness Dietitians of the
American Dietetic Association
www.scandpg.org
USDA Interactive DRI for Healthcare professionals
fnic.nal.usda.gov/interactiveDRI