Sports Nutrition & Hydration

Lindsey Sampolski

College Students & Athletes

Becoming Elite Athlete Requires…

good genes good training and

conditioning sensible diet optimal nutrition is

essential for peak performance

(J.Anderson, L. Young and S. Prior1 (12/10))

Age Body Size

SportTraining Program

Calorie Intake depends on …

Do Not Skip MealsEat 4-5 meals a day Eat breakfast everyday Eat most of your vegetables and fruit in

raw form

Essential Nutrients most be obtained in the diet b/c body does not make them

Nutrition Tips for Athletes

High sources of Energy for Athlete Performance

1. Carbohydrates 2. Fat3. Protein

Carbohydrates

Carbohydrates in form of glycogen, fuel the body make exercise possible

Early stages of moderate energy provides 40 to 50% of energy

Uses least amount of energy for oxygen intake for long duration events.

As work intensity increases, carbohydrate utilization increases

Digestion the body breaks down carbohydrates to glucose and stores it in the muscles as

glycogen.

Complex Carbohydrates Simple Carbohydrates

Fruits Milk Honey Sugar

Bread Cereal Rice Pasta

Fats for Energy

Fat provides body fuel Moderate exercise body get energy from free

fatty acid metabolism 1 hour plus, body may use fats for energy Use of fat as fuel depends on1. duration of the exercise2. condition of the athlete

Protein

After Carbohydrate & Fats protein is used energy in the body

Exercise increase need for protein Extra protein is stored in fat Excess protein can deny the athletes

capable fuel & lead to dehydration

Pre-game Meal

breads, cold cereal, pasta, fruits and vegetables

Complex Carbohydrates

High in starch to breakdown in 2 – 3 hours

Small Meals 500 to 1,000 calories

Allows optimal digestion & energy supply

Eat 3 to 4 hours before event

Post-Game Meal All ages recommended Small meal eaten within 30

minutes is beneficial Mixed (carbohydrate, protein, and

fat) Carbs you can drink that contain

protein or liquid smoothies etc.: fruit, popsicles, oranges,

bananas, bagels or apple slices

High Sugar Food > rise than decline in blood sugar cause less energy

Carbohydrate 1½ - 2 hours before event > premature exhaustion of glycogen stores in endurance events

Meal high in fats > take longer to digest

Caffeine > dehydration by increasing urine production

Avoid

It acts as solvents for nutrients it aids in digestion and absorption It transport materials throughout body It eliminates toxins and waste It regulates body temperature It is used for energy production

Hydration and Athletic Performance: Colleen Palate

H20 Crucial for Survival

KEEP HYDRATED

Drink water Before During After

2 – 3 cups of water 1 hour before7 – 10 oz every 15 minutes

Body is made up of 60 % of water

Average individual drink 8 glasses of water a day and 10 during hot days.

Replace Electrolytes when Exercise Last Longer than one Hour

What Fluid is Best for Hydration?

Sports Drinks

Gatorade All SportPower Ade

4 – 8 % Carbohydrates Recommend

ed

What is a Heat Injury ?

Heat Cramps: Severe muscle spasm result from sweat

Heat Exhaustion: Severe fatigue from to much exposure to heat

Heat Stroke: Life threatening condition develops rapidly and no warning signs

3rd Leading Cause among deaths for athletes

How can an Athlete Track Hydration ?

Weigh each day before and after practice. 3% weight loss via sweat is safe as long

as replenished immediately little as 2% weight loss is associated with

lack of performance Over a 3 percent weight loss is in the

danger zone Result in no practice in hot and humid

conditionsJournal of Athletic Training: 35(2): 212-224; NFHS Handbook Heat Related Illness, Sandra Shultz Phd, ATC, CSCS, Steven Zinder MS, ATC

Signs & Symptoms of Dehydration

Muscle Cramping and Fatigue Dry Mouth Sweating may stop Nausea & vomiting Heart Palpations Lightheadedness (especially when

standing) Decreased urine output

Don’t wait to become thirsty !

Fauci, Anthony S., et al. Harrison's Principles of Internal Medicine. 17th ed. United States: McGraw-Hill Professional, 2008.

http://www.princeton.edu/facilities/info/dining/files/ath-kitch-3-09.pdf

http://www.ext.colostate.edu/pubs/foodnut/09362.html

http://www.medicinenet.com/dehydration/page2.htm

Resources