Sports Nutrition

Session 6

The Different Nutritional Demands of Resistance Athletes and Endurance Athletes.

Sports NutritionSession 6

Objectives:

The students will learn the benefits and pitfalls of nutritional timing associated with athletic performance.

•The students will learn what foods are “optimum recovery foods” and how those foods enhance recovery.

•The student will learn the different nutritional demands of resistance athletes and endurance athletes. The student will also take into account the training requirements for different sports. •SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

Strength Training(Conclusion)

Protein  consumed  30  to  40  min.  before  and   immediately  after  strength  training   accelerated  the  gains  in  strength  and  muscle mass. Solely, post consumption of amino acids as similar returns. Free-form AAs are single amino acids, which need no digestion.

They are, in essence, pre-digested and ready to form all the enzymes needed for optimal food digestion and the development of proteins.

After Resistance Training

Consume  ~  500  Calories.    Decrease  serving  size   for  smaller  individuals.

Increase  the  protein  to  carbohydrate   ratio  compared  to  endurance  training. The  demand  to  provide  amino  acids  for   skeletal  muscle  repair  and  growth  is  greater.

Add  some  healthy  fat  (example,  flax  oil,   peanut  butter,  almond  butter);  about  6  grams   (a  teaspoon)

Consume your ‘normal’ meal one-hour afterwards

Endurance Athletes(Conclusion)

A  carbohydrate  beverage  with  additional   protein  calories  produced  significant   improvements  in  time  to  fatigue  and   reductions  in  muscle  damage  in  endurance   athletes.

After an Endurance Workout

Consume  ~  500 Calories (decrease  the  serving  size).    May  tailor  for  lean  body   mass/  size  and  total  duration  &  intensity  of  activity.

2  to  4  times  as  much  Carbs  as  Protein  (example,  whey   protein).    Add  some  healthy  fat  (example,  flax  oil,   peanut/almond  butter);  about  6  g  (a  teaspoon)

Consume your ‘normal’ meal one-hour afterwards

Protein Requirements for Athletes

Rule of Thumb

Multiply your weight in pounds;

Sedentary Adult: 0.4

Active Adult: 0.4 – 0.6

Growing Athlete 0.6 – 0.9

Adult Building Muscle Mass 0.6 – 0.9

Recovery Meals

Food/Beverage ProductsPeanut butter, 2Tbsp, & jelly, 2 tsp, on white bread, 2 slices

CHO 43g Pro 14g

Wendy’s Mandarin Chicken Salad & Cranapple juice, 8oz CHO 88g Pro 27g

Hard-boiled egg, 1, and bagel CHO 56g Pro 12g

Hand-Tossed Style Chicken Supreme Pizza, 1 slice and juice, 8oz

CHO 57g Pro 13

Subway Breakfast Western Egg w/cheese on Deli Role & OJ, 4oz CHO 47g Pro 28

Recovery Meals

Taco Bell Bean Burrito, 1 CHO54g PRO 13g

Low-Fat yogurt w/fruit, 8oz CHO 47g PRO 11g

Soldier Fuel Bar, 1, or other high CHO Sports Bar CHO 40g PRO 10g

String Cheese,2, & apple or pear, 1 large CHO 23g PRO 14g

Cereal w/low-fat milk, 1cup CHO 53g PRO 13

Arby’s Jamocha Shake, regualar size CHO 81 PRO 11

Key Points

Nutrient timing is critical to performance

High GI foods are ideal for recovery

Protein added to recovery meal helps muscle rebuilding

Sports bars, gels, and drinks are suitable

Summary

A  need  to  feed!    Use  these  nutrient  timing   windows:

Breakfast

Pre,  During,  and  Post- ‐Workout

Rest  of  the  day:

Emphasize  unprocessed  carbs,  unsaturated  fats   (e.g.  from  fish,  peanuts,  almonds,  etc.),  and  plenty   of  protein.