exercise sports nutrition

Sports Nutrition What you should be eating for better performance.

Health Benefits

GeneralWeight control Increased lean body massDecreased risk of Cardiovascular Disease,

Stroke, Metabolic Syndrome, etc.

Sports Specific Increase in athletic performanceDecrease in recovery time

The major things to focus on…FatProteinCarbohydratesHydration

Fat Compound that is insoluble in water (oils and animal fat)

Ex-lard, butter, whale blubber, beef fat.

Sometimes tastes good but can be terrible for you! Causes: heart disease, type 2 diabetes, musculoskeletal

disorders, cancer, and impotence. Good news!!! Obesity and being overweight is mostly

preventable!

Protein Compounds used to rebuild muscle tissue and improve brain

activity. Found in meat. High protein/low fat meats: Turkey, chicken, fish. High protein/high fat meats: ground meat (hamburger).

Carbohydrates Energy foods that make up a lot of your calories. Switched up between high glycemic and low glycemic

carbohydrates. High Glycemic: potatos, white bread, rice. Low Glycemic: Whole wheat bread, carrots, fruits. Must use for energy before a workout.

Two types of activity: Aerobic

How muscles use oxygen for long workouts at a slower pace (4 lap run). Low intensity activity Done for longer periods of time Oxygen consumption meets demands of muscle activation.

Anaerobic How muscles use no oxygen for short bursts (sprints,

weightlifting). Triggers lactic acid build up (the burn!!!!) 2 seconds to 2 minutes in duration Promotes strength, speed, and power to build muscle mass.

Aerobic “With Oxygen”Long Duration

Cycling Running

PROTEIN Moderate PRO requirements (lean protein) 1.2 – 1.7 g/kg

CHO (Carbohydrates) 5-12 g/kg dependent on intensity

FAT Do not over restrict

Aerobic Pre

45g CHO 30-60 min prior Limit fat, low-glycemic CHO (Whole wheat bread, oatmeal, pasta,

sweet potato, chocolate) During

30g CHO/hr High-glycemic CHOs (white bread, rice, potatoes, corn,

bananas peaches,) Post

4:1 ratio of CHO to PRO within 30 minutes Meal 2 hours after

http://yourhealthybody.jillianmichaels.com/high-glycemic-carbohydrates-2594.html

Anaerobic “Without Oxygen” Short Duration

Sprinting Weight Lifting

PRO Increased PRO requirements 1.4 – 2 g/kg

CHO Necessary for muscle development

FAT Do not over restrict

Anaerobic Before you exercise!

Full meal 3 - 4 hours before Snack 30 minutes before

During 5 to 10 oz water or sports drink per 15-20 minutes

Post Snack within 30 minutes

4:1 CHO to PRO 1 – 1.5g/kg CHO

Hydrate for losses

Hydration Water Sports Drinks

Water Electrolytes (sodium, potassium, calcium, etc.) Bananas

These help your body absorb moisture. Glucose/Fructose Mixture (pineapple juice, cranberry juice)

Consume adequate fluids to replace losses Exercise > 90 minutes

Sports Drink Exercise < 90 minutes

Water

Common Supplements Vitamins

No Calories = No Energy!

Energy Drinks

5 hour energy – No Caffeine / Low CHO Monster / Red Bull

"The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts expected to deliver either therapeutic benefits or adverse events".

Journal of American Pharmacists Association 2008

Protein Whey

Isolated from milk “Fast Acting”

Casein Isolated from milk “Slow Acting”

Soy Isolated from the soy bean Vegan