PROPER NUTRITION FOR ATHLETES: THE MISSING LINK
|
|
- Allen Wood
- 6 years ago
- Views:
Transcription
1 Keynote Presentation at the 7 th SCSEPF Annual Conference PROPER NUTRITION FOR ATHLETES: THE MISSING LINK Nancy Clark Sports Nutrition Services, Healthworks Fitness Center, Chestnut Hill, Massachusetts, USA Nutrition should be an integral part of an athlete s training program. Yet, in the United States, American athletes and fitness exercisers alike commonly report that they do not eat as well as they should; they admit that nutrition is their missing link. Consequently, they may fail to attain the most benefits from their training programs and their competitive efforts. The purpose of this paper is to highlight the sports nutrition errors commonly made by American athletes who live in a culture where food is considered fattening, eatingon-the-run is the norm, and fast foods are a common alternative to home-cooked meals. Given the rapidly changing food culture in China, this information may help Chinese athletes avoid making the same nutritional mistakes. Common missing links in the sports diet of American athletes include: (1) respect for the power of a proper sports diet; (2) sufficient calories during the active part of the day; (3) equal-sized and regularly scheduled meals; (4) beneficial amount of dietary fat; (5) pre-exercise fuel; (6) optimal protein intake; (7) iron to prevent anemia; (8) post-exercise recovery food; (9) carbohydrates combined with protein for recovery food; (10) rest days for muscles to refuel; (11) adequate fluids; (12) sodium before exercise in the heat; and (13) the sports dietitian. [ J Exerc Sci Fit Vol 6 No ] Keywords: athletes, exercise, nutrition, performance, sports This article is a summary of sports dietitian Nancy Clark s presentation at the 7 th Annual Conference of The Society of Chinese Scholars on Exercise Physiology and Fitness, October 17 19, 2008, in Chengdu, China. Introduction Nutrition should be an integral part of an athlete s training program. Yet, in the United States, American athletes and fitness exercisers alike commonly report that they do not eat as well as they should; they admit that nutrition is their missing link. Consequently, they may fail to attain the most benefits from their training programs and their competitive efforts. Corresponding Author Nancy Clark, Healthworks Fitness Center, 1300 Boylston Street, Chestnut Hill, MA 02467, USA. Tel: (1) Fax: (1) nclarkrd@rcn.com The purpose of this paper is to highlight the sports nutrition errors commonly made by American athletes who live in a culture where food is considered fattening, eating-on-the-run is the norm, and fast foods are a common alternative to home-cooked meals. Given the rapidly changing food culture in China, this information may help Chinese athletes avoid making the same nutritional mistakes. Missing Link #1: Respect for the Power of a Proper Sports Diet Too many athletes show up for training but they don t show up for meals. They might as well not show up for training. These words, spoken by a successful collegiate ice hockey coach, are true indeed. Instead of rushing 130 J Exerc Sci Fit Vol 6 No
2 N. Clark to training sessions and competitions only to show up poorly fueled, busy athletes would be better off taking a few minutes from their training time to fuel properly and be able to perform better. Solution: Educate and repeatedly remind athletes about the benefits associated with optimal fueling patterns, so they understand that eating a proper sports diet will help them reach their performance goals. Missing Link #2: Sufficient Calories During the Active Part of the Day The same athletes who show up underfueled for training are generally the ones who undereat nourishing meals during the daytime, only to overeat sweets and treats with little nutritional value in the evening. This pattern fails to support an optimal sports diet and long-term health. Two reasons why athletes undereat during the active part of their day include: (1) They are too busy to eat. Wrong. If they can find time to train, they can also find time to fuel for training. (2) They want to lose undesired body fat. To do so, they restrict their calorie intake at breakfast and lunch. Given that the vast majority of female athletes wants to lose about 2.5 kg (5 lb), calorie restriction is common. In a survey of 425 female collegiate athletes, 43% of the women reported feeling terrified of becoming overweight, and 22% were extremely preoccupied with food and weight (Beals & Manore 2000). This fear that food is fattening certainly deters many weight-conscious athletes from eating optimally. Solution: Weight-conscious athletes should pay attention to when they eat. The best time to eat is during the active part of the day, so they will have the energy needed to exercise hard. Increased daytime calories reduces the evening appetite, and this can help weightconscious athletes consume 10 20% fewer calories at the end of the day. They end up losing weight when they are sleeping, instead of when they are trying to train hard. Missing Link #3: Equal-sized and Regularly Scheduled Meals Too many American athletes eat in a crescendo, with the biggest meal in the evening. The better plan is to divide their calories evenly throughout the day, eating every 4 hours, so the athletes are always in the process of fueling-up or refueling. Solution: A sports dietitian can help athletes create a food plan for a balanced sports diet with the appropriate amount of calories at each meal. For example, a 2400-calorie fueling plan for an active woman (or a dieting man) who trains after work might look like this: Meal Time Calories Breakfast 7 8:00 AM 600 Lunch noon 600 Second lunch 3 4:00 PM 500 Workout 5 6:30 PM Dinner 7 8:00 PM ± 700 The first three meals provide the energy needed for a strong workout. The last meal provides the nutrients needed to recover from the workout. Missing Link #4: Beneficial Amount of Dietary Fat Some athletes eat too much (> 35%) of calories from fat, such as butter, oil, salad dressing and fried foods. The fat displaces the carbohydrates needed to optimally fuel muscles and replenish depleted glycogen stores. The athlete who eats a plate filled with fried chicken for dinner is not carbohydrate-loading on rice, potato or pasta! His performance can suffer due to glycogen-depleted muscles. Other athletes eat too little fat (< 20% of calories from fat). They may fail to replenish the intramuscular fat stores that support endurance performance. A study with runners who ate a very low (16%) fat diet for a month reports that they had 14% less endurance compared to when they ate a moderate (31%) fat diet. Their self-selected diets were supposed to offer equal calories, but the runners with the moderate-fat diet actually ate not only more fat but also more calories. The extra calories did not increase their body fat stores, which suggests that the runners had been undereating on the low fat diet and conserving energy (Horvath et al. 2000). Solution: Athletes need to be taught how to balance the appropriate amount (about 25% of total calories) of primarily healthful fats into their sports diet (American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada 2000). For example, an American athlete might enjoy a little peanut butter on J Exerc Sci Fit Vol 6 No
3 a bagel, olive oil in a salad, a few nuts for a snack, and salmon for dinner. Missing Link #5: Pre-exercise Fuel Athletes who believe they have no time to eat before their workout need to think again. Eating calories of a pre-exercise snack even 5 minutes prior to exercise enhances performance, assuming that: (1) the athletes will be exercising at a pace they can maintain for more than 30 minutes and (2) they can tolerate pre-exercise food. In one study, the subjects ate dinner and then the next morning exercised to exhaustion. They were able to exercise for only 109 minutes with no breakfast, but for 136 minutes with 400 calories of breakfast. That s a 20% improvement (Schabort et al 1999)! In another study, athletes biked hard for 45 minutes, and then sprinted as hard as they could for 15 minutes. When they ate a 180- or 270-calorie snack just 5 minutes before they exercised, they improved 10% in the last 15 minutes. They improved 20% when they had first eaten a meal 4 hours prior to the exercise, and then enjoyed the snack 5 minutes pre-exercise (Neufer et al. 1987). That is a significant improvement! Another study looked at the importance of preexercise water and carbohydrates for exercise that lasted less than an hour. The athletes ate no breakfast, biked hard for 50 minutes and then sprinted for 10 minutes to the finish. They were able to: sprint 6%harder when they consumed adequate water versus minimal water; sprint 6%harder with adequate carbohydrates versus no carbohydrates and minimal water; and sprint 12% harder with a sports drink (adequate carbohydrates plus water) (Below et al. 1995). Fueling appropriately certainly enhances performance! Solution: Athletes need to train their intestinal tracts to be able to tolerate pre-exercise food. They also need to plan their sports diet to accommodate their training. For example: athletes who exercise in the morning can plan to eat part of their breakfast (such as a banana) before the workout, and then afterwards refuel with the rest of their breakfast (such as a bagel and a yogurt); athletes who exercise at lunch could eat part of their lunch (half a sandwich) before the workout and then enjoy the rest of the lunch afterwards; for afternoon or after work sessions, athletes could eat a granola bar or some pretzels pre-exercise, and then refuel with chocolate milk. Missing Link #6: Optimal Protein Intake Some athletes eat too much protein (> 2 g/kg); others eat too little (< 0.8 g/kg). For example, a 70-kg athlete may need g/kg. This translates into about g/day. An athlete who overconsumes protein might consume these portions in a day: Breakfast 4 eggs 20 g protein Lunch 1 6-oz can tuna 35 g Snack 1 protein bar 20 g Dinner 2 chicken breasts 90 g 16 oz milk 16 g Total 181 g This amount of protein equates to more than 2.5 g protein per kilogram, and is excessive to the point some of the protein could be wisely traded for more carbohydrates to better fuel the workouts. In comparison, a vegetarian athlete on a reducing diet could easily consume too little protein as a consequence of restricting food intake. A typical reducing diet might include these protein portions: Breakfast 2 egg whites 7 g protein Lunch Salad with 60 g 3 g chickpeas Dinner 120 g tofu 10 g Total 20 g Too little protein contributes to poor recovery, muscle wasting, and suboptimal results from hard training. Solution: Athletes who have high or low protein intakes, or who are vegetarian, should consult with a sports dietitian. That nutrition professional can both assess the athlete s personal protein requirements and teach the athlete how to translate grams of protein into an effective sports diet. Missing Link #7: Iron to Prevent Fatigue from Anemia Iron-deficiency anemia is common, particularly in females. Anemia causes needless fatigue and reduced performance. A survey of collegiate athletes found that 20% of female volleyball and basketball players were anemic, as were 50% of the soccer team. Anemia is particularly common among women who have heavy menstrual blood losses, but eat neither red meat nor iron-enriched breakfast cereal (Eichner 2001). Solution: The athlete who feels needlessly tired should get a blood test (including serum ferritin) to 132 J Exerc Sci Fit Vol 6 No
4 N. Clark diagnose iron deficiency anemia. To help prevent anemia, all athletes should strive to eat an iron-rich diet that includes red meat or iron-rich alternatives (darkmeat chicken or turkey, salmon, tuna), and iron-fortified cereals (such as Wheaties, Raisin Bran, Total). Including a source of vitamin C (orange juice, strawberries, broccoli, tomatoes) with each meal enhances iron absorption. Missing Link #8: Post-exercise Recovery Food At the end of a hard workout, athletes haven t finished training until they have refueled! They should not simply rush off to work or school, with no time to eat as the excuse. Muscle glycogen synthesis is twice as rapid if carbohydrate is consumed immediately after exercise, as opposed to waiting several hours (Ivy 2001). Solution: Athletes need to plan ahead so they have recovery foods readily available. Even if time is limited, they should be able to refuel their muscles properly. No time is no excuse. Missing Link #9: Carbohydrates Combined with Protein for Recovery Food Recovery foods should offer a foundation of carbohydrates with protein as the accompaniment, or approximately g carbohydrate/kg body weight/hour and 0.4 g protein/kg body weight/hour within the first hour after exhaustive exercise, and repeated doses every hour for 4 5 hours (Berardi et al. 2006; Ivy et al. 2002). Some popular choices for American athletes include yogurt, chocolate milk, cereal with milk, and pasta with meat sauce. Athletes need not buy engineered recovery foods unless they are preferred for convenience. In a 10-week study of recreational body builders, those who consumed a protein-carbohydrate supplement both immediately before and right after the midafternoon strength training session gained about 1 kg more muscle and about 3 kg more in strength (as measured by bench press), compared to the group who did not eat right before and after strength training (Cribb & Hayes 2006). Eating for recovery can be initiated before exercise. That is, a pre-exercise yogurt gets digested into amino acids and glucose; those macronutrients are available to be put into use when the athlete stops exercising (Zachwieja 2002). Athletes who train twice a day definitely need to rapidly refuel with a proper recovery diet. A 6-week study with collegiate swimmers reports that those who did two workouts (morning and afternoon) sprinted slower than those who swam only in the afternoon (Costill et al. 1991). Although no mention was made of diet, the decline in performance may have been related to the inadequate dietary patterns that are common among college students. Solution: Exhausted athletes may not feel hungry for solid foods after a hard bout of exercise, but they might welcome a fruit smoothie (blenderized fruit with yogurt) or chocolate milk. Both contain carbohydrates to refuel, and protein to build/repair muscles and reduce muscle soreness. Missing Link #10: Rest Days for Muscles to Refuel Rest is an important part of a training program; muscles need time to refuel and heal. In one recovery study, subjects ran hard for about 16 kilometers on 3 consecutive days while eating a typical American diet that provided inadequate (50%) carbohydrates. By the third day, the athletes glycogen stores were low and the muscles felt tired (Costill et al. 1971). This study points out the importance of eating a carbohydrate-rich diet on a daily basis during periods of hard training, as well as the importance of days with little or no exercise. Depleted muscles may need more than 24 hours to replace glycogen stores. Although rest days with little or no exercise enhance a training program, athletes who want to lose weight commonly hesitate to take a rest day; they fear they will get fat. These athletes need to understand: (1) On a rest day, they may feel just as hungry because the muscles need food to refuel. (2) They will gain (water) weight. For each 1 g of glycogen, the muscles store about 3 g of water. This water gets released during exercise; it is beneficial. Solution: Athletes should schedule into their training program 1 2 rest days a week, and observe the benefits: better performance the day after a rest day. Missing Link #11: Adequate Fluids Athletes who maintain optimal hydration can train harder and perform better. For each 1%of body weight lost via sweat, the heart has to beat 3 5 more times J Exerc Sci Fit Vol 6 No
5 per minute (Casa et al. 2000); this creates needless fatigue. Solution: Athletes should be taught to monitor their urine to determine if they are adequately hydrated. Athletes who are well hydrated will need to urinate every 2 4 hours, and their urine will be a light color. Athletes who sweat heavily should learn how much sweat they lose (and thereby need to replace) during strenuous exercise. To learn their sweat rate, they simply need to weigh themselves without clothing before and after exercise. For each kilogram of sweat lost, they should drink at least liters of fluid (American College of Sports Medicine 2007). Missing Link #12: Sodium Before Exercise in the Heat Research with trained cyclists reports that they rode 20 minutes longer to exhaustion (99 vs. 79 minutes) in 32 C heat when they drank a pre-ride beverage with 1000 mg versus 150 mg sodium. They consumed no fluids while riding (Sims et al. 2007). Solution: Athletes who train and compete in the heat should consume salty foods pre-exercise. Sodium holds water in the body and reduces the risk of becoming dehydrated. Missing Link #13: The Sports Dietitian Serious athletes generally have a support crew that includes a coach, sports psychologist, medical doctor, physical therapist and massage therapist. But to their detriment, some fail to have a sports dietitian on their team. Solution: Serious athletes who want to get the most from their training programs should meet with a nutrition professional to get a nutrition check-up. In the USA, athletes can use the referral network at to find a local registered dietitian who is a Board Certified Specialist in Sports Dietetics (RD CSSD). This professional can help athletes to resolve struggles with no time to eat properly, find solutions to intestinal distress related to pre-exercise food, attain the desired weight and percent body fat, and transform disordered eating into effective fueling. Conclusion All athletes can benefit from sports nutrition education that focuses on the benefits associated with consuming a proper sports diet. These benefits include better performance, desired body weight/percent fat, and faster recovery. With nutrition education, athletes can learn to make responsible food choices that support the rigors of their training programs and competitive events. Every athlete will always win with good nutrition. References American College of Sports Medicine (2007). ACSM position stand on exercise and fluid replacement. Med Sci Sports Exerc 39: American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada (2000). Joint position statement: nutrition and athletic performance. Med Sci Sports Exerc 32: Beals K, Manore M (2000). Behavioral, psychological, and physical characteristics of female athletes with subclinical eating disorders. Int J Sports Nutr Exerc Metab 10: Below P, Mora-Rodriquez R, Gonzalez-Alonso J, Coyle E (1995). Fluid and carbohydrate ingestion independently improve performance during 1 hour of intense exercise. Med Sci Sports Exerc 27: Berardi JM, Price TB, Noreen EE, Lemon PW (2006). Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc 38: Casa D, Armstrong L, Hillman S, Montain S, Reiff R, Rich B, Roberts W, Stone J (2000). National Athletic Trainers Association position statement: fluid replacement for athletes. J Athletic Training 35: Costill D, Bowers R, Branam G, Sporks K (1971). Muscle glycogen utilization during prolonged exercise on successive days. J Appl Physiol 31:836. Costill D, Thomas R, Robergs R, Pascoe D, Lambert C, Barr S, Fink W (1991). Adaptations to swimming training: influence of training volume. Med Sci Sports Exerc 23: Cribb P, Hayes A (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc 38: Eichner R (2001). Anemia and blood boosting. Sports Science Exchange #81, Vol 14. Horvath P, Eagen C, Fisher N, Leddy J, Pendergast D (2000). The effects of varying dietary fat on performance and metabolism in trained male and female runners. J Am Coll Nutr 19: Ivy J, Goforth H, Damon B, McCauley T, Parsons E, Price T (2002). Early postexercise muscle glycogen recovery is enhanced with a carbohydrateprotein supplement. J Appl Physiol 93: Ivy J (2001). Dietary strategies to promote glycogen synthesis after exercise. Can J Appl Physiol 26(Suppl): Neufer P, Costill D, Flynn M, Kirwan J, Mitchell J, Houmard J (1987). Improvements in exercise performance: effects of carbohydrate feedings and diet. J Appl Physiol 62: Schabort E, Bosch A, Welton S, Noakes T (1999). The effect of a preexercise meal on time to fatigue during prolonged cycling exercise. Med Sci Sports Exerc 31: Sims S, van Vliet L, Cotter J, Rehrer N (2007). Sodium loading aids fluid balance and reduces physiological strain of trained men exercising in the heat. Med Sci Sports Exerc 39: Zachwieja JJ (2002). Protein: Power or Puffery? Gatorade Sports Science Institute. Available: articleid = 338 [Date accessed: September 30, 2008] 134 J Exerc Sci Fit Vol 6 No
NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist
NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout
More informationChapter 13. Sports Nutrition for Youth Soccer
Chapter 13 Sports Nutrition for Youth Soccer By Kristine Clark, Ph.D., R.D. Director of Sports Nutrition, Center for Sports Medicine, The Pennsylvania State University In the last 10 years a growing interest
More informationNutrition for the Student-Athlete
Milton High School Nutrition for the Student-Athlete + = Nutrition for the High School Student Athlete Proper nutrition for the high school student athlete is essential to maintain growth, development,
More informationCarbohydrate-loading diet By Mayo Clinic staff
Definition Carbohydrate-loading diet By Mayo Clinic staff A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic
More informationSports Nutrition for Volleyball Athletes
Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall
More informationThe following diet is suitable for a 70kg athlete aiming to carbohydrate load:
Carbohydrate loading' is probably one of the most misunderstood terms in sports nutrition. People commonly think anyone involved in sport needs to 'carb up' and the way to do this is to eat 'flat out'
More informationNUTRITION FOR TENNIS PLAYERS
NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),
More informationPAGE 2 Rocky Mountain Hoops Basketball Camps
Recommended Number of Food Guide Servings per Day Children Teens Adults 2-3 4-8 9-13 14-18 Years 19-50 Years 51+ Years Girls and Boys Female Male Female Male Female Male Vegetables and Fruit 4 5 6 7 8
More information1. How many calories do I need to eat if I want to maintain my current weight? Example for a 200 pound athlete who practices for 3 hours per day:
Nutrition Questions: 1. How many calories do I need to eat if I want to maintain my current weight? Step 1 Calculate your basal metabolic rate (BMR), the minimal number of calories your body needs just
More informationNutrition Series - Part 1 Fueling. Sarah Hamilton, MS, RD, LD
Nutrition Series - Part 1 Fueling Sarah Hamilton, MS, RD, LD Nutrition Basics Three macronutrients give your body energy to perform 1. Carbohydrates 2. Protein 3. Fat 80/20 Rule - 80% of the time focus
More informationYou Are What You Eat. Anthelme Brilliat-Savarin
1 You Are What You Eat. Anthelme Brilliat-Savarin 2 Every swimmer knows that during a competition milliseconds matter. They're the difference between winning a gold or a silver medal, or none at all. Milliseconds
More informationEVERY RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BUILDS TOWARD BEGINNER MARATHON TRAINING & NUTRITION PROGRAM EVERYDAY TRAINING LONG RUNS
EVERY TRAINING DAY BUILDS TOWARD RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BEGINNER MARATHON TRAINING & NUTRITION PROGRAM ONE OF THE BIGGEST MISTAKES MOST PEOPLE MAKE DURING BEGINNER AND INTERMEDIATE
More informationFood and Fluid Intake After Exercise
Chapter 4 Food and Fluid Intake After Exercise When athletes finish a training session, nutrition is rarely the first thing on their minds. The intensity of the exercise often decreases appetite, so while
More informationNUTRITION BY THE SPRINTING DIETITIAN MONICA BRENNAN DIETITIAN & OLYMPIAN
NUTRITION BY THE SPRINTING DIETITIAN MONICA BRENNAN DIETITIAN & OLYMPIAN THE TRANSITION FROM JUNIOR ATHLETE TO THE BIG STAGE SKILLS Developing a nutrition plan Portion sizes Nutrient dense foods Reading
More informationFuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.
Nutrition guide for hockey players, parents & coaches A great game-day performance needs more than just practice. Your young hockey player will score with these important nutrition guidelines for games
More informationNutrition Guide for the Athlete
Nutrition Guide for the Athlete Do athletes need to follow a special diet? No, but they need to follow the basic guidelines for healthy eating with more discipline compared to a non-athlete. Proper nourishment
More informationGOALS of PERFORMANCE NUTRITION OPTIMAL NUTRITION IS BROKEN DOWN INTO:
GOALS of PERFORMANCE NUTRITION INCREASE ENERGY ENHANCE RECOVERY OPTIMIZE PERFORMANCE OPTIMAL NUTRITION IS BROKEN DOWN INTO: 1. EVERYDAY NUTRITION AND HYDRATION The Foundation to Performance Nutrition 2.
More informationCOVER. Soccer Sport Nutrition Fact Sheet Update NCAA 9/9/2014. Latrice Sales. Soccer Sports Nutrition Fact Sheet NCAA. 8.5 w x 11 h APPROVED SIGNATURE
3423 PARK DAVIS CIRCLE INDIANAPOLIS, IN 46235 PHONE (317)899-7000 JOB # 95022 DATE 9/9/2014 CAMPAIGN/LOCATION NCAA PRODUCTION NOTES REQUESTOR Latrice Sales PROOF# 1 DESCRIPTION Soccer Sports Nutrition
More informationFueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally?
Questions? Fueling the Athlete Chris Ray MS, ATC, CSCS What is the best way to prepare for competition? How do you maximize results naturally? Supplements? How does our body produce energy? Best Fuel Food
More informationFOODS & FLUIDS FOR ENDURANCE SPORTS
GARADE SPORTS SCIENCE INSTITUTE FOODS & FLUIDS FOR ENDURANCE SPORTS FUELING ATHLETIC PERFORMANCE FUELING ATHLETIC PERFORMANCE GARADE SPORTS SCIENCE INSTITUTE FOODS & FLUIDS FOR ENDURANCE SPORTS Endurance
More informationHine Design: PRESSREADY Folder:
Sport NutritioN Do you pack nutrition as part of your equipment? Check out these tips on food intake & fluid replacement for athletes and active individuals. Carbohydrate: the fuel of champions Carbohydrate
More informationNutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN
Nutrition for Athletic Performance in Cross-Country By:Carly Wells, RD, LDN Why is it important to focus on eating right? It affects performance Provides appropriate fuel Aids in recovery Facilitates strength
More informationPost workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.
Post workout: Chocolate Milk, Bananas, Protein Bars/Shake, Fruit Popsicles, Granola/Cereal Bars, Fruits, Trail Mix, Peanut butter and jelly sandwich, Electrolytes Race Day Pre-Race Dinner: You should eat
More informationOWLS STRENGTH NUTRITION
OWLS STRENGTH NUTRITION Despite their significance in attaining peak sport performance and maintaining general health, restoration techniques and nutrition remain the most neglected components of a well-rounded
More informationThe 4 Keys to Race Day Nutrition
FUEL UP TOP OFF RELOAD REFUEL Why? Inadequate nutrition = ENERGY, SPEED, GROUND COVERED, PERFORMANCE Don t let nutrition stand in your way! Make a fueling plan. In addition to everyday fueling, a winning
More informationSports Nutrition for Youth: What to Eat Before, During and After Activity Module
Sports Nutrition for Youth: Sports Nutrition for Youth: What to Eat Before, During and After Activity Module Developed by Registered 1 Dietitians Sports Nutrition for Youth: Copyright (2018) Alberta Health
More informationSports Nutrition for the High School Athlete
Sports Nutrition for the High School Athlete Physically active individuals have special nutritional needs. Learning what and when you should eat and drink may improve your performance. Eating right can
More informationNUTRITION for the ATHLETE
NUTRITION for the ATHLETE Quick Facts... Athletes achieve peak performance by training and eating a variety of foods. They gain most from the amount of carbohydrates stored in the body. That s why it s
More informationNutrition for Athletes
Nutrition for Athletes Fueling for Football Season Molly Max9ield, RD, CD 62 nd Medical Squadron- Health and Wellness Center molly.j.max9ield.ctr@mail.mil Performance Nutrition Nutrition is critical to
More informationBasics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals.
NUTRITION Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals. Carbohydrates: In the stomach, all carbohydrates get broken down into single sugar molecules, however
More informationFitness and Food. By: Sara Zook, RD-CD
Fitness and Food By: Sara Zook, RD-CD Fitness & Food 1. Why should we exercise? 2. What is metabolism? Define BMR How to calculate your BMR 3. Nutrition Recommendations Eating pre- and post-exercise Protein
More informationFOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES
SPORTS NUTRITION IMPROVING PERFORMANCE THROUGH FOOD FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES THE BASICS Make food work for you! EAT
More informationTop 10 Nutrition Tips to Improve Performance
Top 10 Nutrition Tips to Improve Performance Alicia Kendig, MS, RD, CSSD Sports Dietitian a.kendig@gmail.com What is one thing (food or beverage) that you eat daily, even though you know its not the best
More informationFUELING FOR TOURNAMENTS & TRAVEL ABBY FORMAN MS, RD
FUELING FOR TOURNAMENTS & TRAVEL ABBY FORMAN MS, RD Bon Secours Physical Therapy and Sports Performance Registered Dietitian OUTLINE GOAL = Fail to Plan and Plan to Fail Breakfast and Pre-Game Between
More informationReinforce healthy habits
Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to
More informationTips on food intake and fluid replacement for athletes and active individuals A self-assessment activity to check your food performance
Sport Nutrition Tips on food intake and fluid replacement for athletes and active individuals A self-assessment activity to check your food performance Reviewed by Rennie Benedict & Jorie Janzen, members
More informationNutrition for sport and exercise. Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise.
Nutrition for sport and exercise Our Bupa nurses have put together these simple tips to help you eat well for sport and exercise. Whether you re doing a casual workout or training for a major sporting
More informationAthlete: IRONMAN Race Day Strategy and Nutrition Plan
Athlete: IRONMAN Race Day Strategy and Nutrition Plan The Peak Period The two most important elements of the Peak Period are intensity and recovery. Because of the reduced volume during this period, it
More informationSo how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages:
It s back to school and that means busier schedules with homework, after-school programs, sports activities and school activities. With today s busy lifestyles, eating has turned from three square meals
More informationNutrition. Physical Factors: A. Cut Down on Foods that are High in Fat
Nutrition All aspects of sports conditioning are important for maximum physical development. Nutrition is one component most programs overlook. The following section will provide information to change
More informationMarathon Nutrition By Paddy McGuigan
Marathon Nutrition By Paddy McGuigan Keeping it simple! Significant amount of CHO for energy Protein to maximise muscle strength Sufficient fluids to maintain hydration Carbohydrates (CHO) Main source
More informationNutrition For Young Athletes
Nutrition For Young Athletes Fearghas Thomson MSc Human Nutrition ASSOCIATE REGISTERED NUTRITIONIST ASSOCIATION FOR NUTRITION Overview Foundation Principles of Nutrition Micro and Macronutrients Nutrition
More informationOPTIMIZING RECOVERY Maximizing Post- Exercise Nutrition
OPTIMIZING RECOVERY Maximizing Post- Exercise Nutrition 1 post-exercise nutrition Can affect performance at the next event Helps reduce the chances of injury Boosts the health, well-being of athletes IT
More informationNUTRITION NUTRITION FOLDER
NUTRITION FOLDER 520 Dear Rush Players, The Nutrition Manual has been designed to optimize nutrition for soccer players. The margin of victory between success and defeat is small. When everything else
More informationMorning EAT Choose an Option from Meal 1. Mid-Morning EAT Choose an Option from Meal 2. daily schedule. Lunch EAT Choose an Option from Meal 3
One of the secrets to managing your weight is to eat six small meals a day. Keep your metabolism in high gear by feeding your body every few hours! Below is a suggested schedule to follow. Morning EAT
More informationFueling for Activity. Samantha DeMello, RD, LD Nutrition in Motion, LLC
Fueling for Activity Samantha DeMello, RD, LD Nutrition in Motion, LLC Objectives Review benefits of exercise Learn importance of time versus intensity What you burn during exercise How to determine fuel
More informationFUEL YOUR COMPETITIVE SPIRIT NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS
FUEL YOUR COMPETITIVE SPIRIT NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS ELEVATE YOUR ENERGY Carbohydrates Are King Just like automobiles, our bodies require energy to perform. Carbohydrates
More informationP R E PA R I N G F O R S U C C E SS
Nutrition PREPARING FOR SUCCESS What is Nutrition? A successful athlete can maximize genetic potential with physical and mental training to prepare for competition. Proper nutrition must be included in
More informationProtein in Sports Nutrition
Protein in Sports Nutrition Protein is an essential nutrient, important for building and maintaining muscle. Recommended protein needs for the average healthy adult are about 0.8 grams (g) per kg body
More informationFIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL!
FIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL! Are you an active teen? Then this is for you. Do you want to look good? Be healthy? Play well? Believe it or not it starts with healthy food choices.
More informationWhile protein is important, carbohydrates provide the best source of immediate energy needed before a workout
While protein is important, carbohydrates provide the best source of immediate energy needed before a workout Best pre-workout fuel = High Carbohydrate Football games in Texas are HOT! Some foods shouldn
More informationProper Nutrition for
Proper Nutrition for Runners Kerry Barbera Objectives Hydration Carbohydrates Protein Proper fueling for pre-run, during and after the run Nutrient timing and why it is important Caffeine and tart cherry
More informationCONTENTS Importance of sports nutrition The basics of sports nutrition Breakfast Lunch Dinner Snacks Fluids Eating before exercise
NUTRITION CONTENTS 1. Importance of sports nutrition 2. The basics of sports nutrition 3. Breakfast 4. Lunch 5. Dinner 6. Snacks 7. Fluids 8. Eating before exercise 9. Preparation for competition/training
More informationProfessional Diploma in Sports Nutrition
Professional Diploma in Sports Nutrition Module 1 Lesson 6: Nutrient Timing EQF Level 5 Professional Diploma Nutrition Factors Causing Fatigue Depletion of glycogen stores Low blood sugars (hypoglycaemia)
More informationRugby Nutrition. Introduction
Rugby Nutrition Introduction As with all elements of training, dietary needs should be tailored to suit the individual player. Each player will have different and varied tastes in the foods he likes or
More informationWhat to eat and drink after gastrointestinal (GI) surgery
What to eat and drink after gastrointestinal (GI) surgery For patients who have had surgery on their gastrointestinal tract (stomach and intestines) Read this resource to learn: What should I eat and drink
More informationKeeping Them Safe, Hydrated & In The Game
Keeping Them Safe, Hydrated & In The Game SIGNS OF DEHYDRATION: Feeling weak Lightheadedness Dizziness Nausea EFFECTS OF DEHYDRATION: Decrease of mental function Deterioration of motor skills Lower fluid
More informationFueling for Performance Compiled by Charlene Boudreau USA Swimming
Fueling for Performance Compiled by Charlene Boudreau USA Swimming Fueling for Performance is Always having a full tank of gas. Getting the most economical fuel. Fueling at the right times and places.
More informationNUTRITION FOR A YOUNG BASKETBALL PLAYER
NUTRITION FOR A YOUNG BASKETBALL PLAYER Nutrients Are substances in food that are necessary for a person s growth, development, reproduction and ability to do strenuous work. We can divide them into 6
More informationFUEL YOUR COMPETITIVE SPIRIT NUTRITION & HYDRATION GUIDELINES FOR SERIOUS ATHLETES
FUEL YOUR COMPETITIVE SPIRIT NUTRITION & HYDRATION GUIDELINES FOR SERIOUS ATHLETES E N H A N C E Y O U R H Y D R A T I O N Adequate hydration is imperative when you re physically active. Otherwise, you
More informationAre YOU Ready to Perform to Your Optimal Levels?
Are YOU Ready to Perform to Your Optimal Levels? 1. Have you had 8 Hours Quality Sleep Last night? Are you resting like a Footballer? 2. Have you taken in 500ml of Water upon waking up? Are you thinking
More informationPERFORMANCE FUELING GUIDELINES
PERFORMANCE FUELING GUIDELINES Although good eating habits cannot substitute for physical training and genetic endowment, proper daily diet, training and game diet, plus appropriate supplemental choices
More informationTRAINING NUTRITION MORNING FUEL ON THE GO FEEDING CARBOHYDRATE INTAKE SWEAT RATE RECOVERY
TRAINING NUTRITION All you need to know about your nutritional needs before, during and after a half-marathon. Running a half marathon is demanding and a must for those with the goal of completing a full
More informationMound Westonka Strength & Conditioning Nutrition Packet
Nutrition Packet There are no magic pills or potions available that will give you more energy, make you run faster, or improve your skills. Having the discipline to eat a balanced diet of normal foods
More informationWrestling Nutrition Guidelines
Wrestling Nutrition Guidelines Wrestling is one of the most physically demanding sports around, so proper nutrition is paramount for good performance. As coaches, we strongly advocate that wrestlers eat
More informationGrant High School Dance Team. Nutrition Plan
Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense
More informationWhat to Eat After You Work Out
What to Eat After You Work Out Refuel and Recover with a Post Workout Meal or Snack 6.7KSHARES Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance
More informationNUTRITION FOR PERFORMANCE! Jessica Rothwell Accredited Practising Clinical & Sports Dietitian
NUTRITION FOR PERFORMANCE! Jessica Rothwell Accredited Practising Clinical & Sports Dietitian Today s menu: Wholesome eating habits The role of food in our body Consequences of inadequate nutrition Key
More informationEat your best to exercise at your best!
Eat your best to exercise at your best! Pre Exercise A full stomach can decrease athletic performance and leave you feeling unwell. It typically takes 1 to 4 hours to empty your stomach. Experiment to
More informationPre-Game Meal: Eating Well for Athletic Success
Pre-Game Meal: Eating Well for Athletic Success DIANA SUGIUCHI, RDN, LDN Disclosures NONE Objectives 1 2 3 4 5 Define macronutrients and their role in performance Learn which macronutrients to include
More informationContents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links
Contents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links Pre-Game Meals / Snacks; Before a Competition: During a Competition The GOAL: An empty stomach and gastrointestinal
More informationNutritional Suggestions for Taekwon-Do Training (Part 2: Carbohydrates) By Boosabumnim Sanko Lewis
Nutritional Suggestions for Taekwon-Do Training (Part 2: Carbohydrates) By Boosabumnim Sanko Lewis The main source used for this article is The Complete Guide to Sports Nutrition by Anita Bean (2003).
More informationEating Well for Wound Healing
Eating Well for Wound Healing 2 Introduction The aim of this leaflet is to help you to have the correct diet to enable your wound to heal. What you eat plays an important role in: Looking after your skin
More informationPresented by: Megan Plumb, MS, LAT, ATC Athletic Training Program Supervisor. Research & Writing by: Grace Carstens
Soccer Game Day Nutrition Presented by: Megan Plumb, MS, LAT, ATC Athletic Training Program Supervisor Research & Writing by: Grace Carstens Hydration Water Sports Drinks 100% fruit juices Low-fat milk/chocolate
More informationFOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS
FOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS FUELING ATHLETIC PERFORMANCE FUELING ATHLETIC PERFORMANCE FOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS Explosive power sports require an all-out effort. Jumping,
More informationUnit 5 SPORTS NUTRITION Nutrition Lecture Notes
Unit 5 SPORTS NUTRITION Nutrition Lecture Notes I. Introduction A. Proper nutrition is a vital consideration for athletes who seek to maximize their performance. B. Just as using the proper gasoline, oil,
More informationOptimizing Post-Game Nutrition Helping Your Athletes Refuel and Recover
Optimizing Post-Game Nutrition Helping Your Athletes Refuel and Recover Ruth Carey, RD, CSSD, LD Ruth is a nutrition consultant specializing in sports nutrition, general fitness, weight control and disordered
More informationSports Nutrition Crossword Puzzle
Sports Nutrition Crossword Puzzle ACROSS 2 The last meal before a competition or intense exercise should include a moderate amount of protein, low fat and 7 color of your urine if not dehydrated 10 Athletes
More informationWHAT ARE YOU PUTTING IN YOUR TANK?
WHAT ARE YOU PUTTING IN YOUR TANK? Learning Goals Come away with good ideas Evaluate what you are currently putting into your body Not bore you with high level science but still provide factual information
More informationNutrition 101 October 7, 2014
Nutrition 101 October 7, 2014 WHAT IS YOUR IT? YOU ARE THE EXPERT IN EVERYTHING YOU WHAT IS YOUR IT? 2 SIMPLE STRATEGIES MANTRAS COACHING KEYS DO THE SIMPLE THINGS SAVAGELY WELL 3 BREAKING DOWN NUTRITION
More informationNutrition tips for cutting weight the right way
High Octane Nutrition tips for cutting weight the right way LONG TERM WEIGHT LOSS 1. eat 4-6 small meals / day spread out every 2.5-3 hours 2. avoid salt / sodium it retains water 3. drink too much water
More informationThe Top 25 Food Choices in the Performance Diet
The Top 25 Food Choices in the Performance Diet # Name Information Picture 1 Water The single most essential component that represents 80% of your body and 65% of your weight 2 Beans Top ranked carbohydrates
More informationHockey Nutrition Tips
Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple
More informationExercise and Nutrition in Athletes
Exercise and Nutrition in Athletes It has long been accepted that nutrition is vitally important in endurance sports such as cycling, swimming and distance running. Many times, athletes do not follow as
More informationFueling Your Workout. A Nutrition Guide for OLG Eagles CC Team. Presented by: Sarah Heffron, M.Ed., R.D., L.D.
Fueling Your Workout A Nutrition Guide for OLG Eagles CC Team Presented by: Sarah Heffron, M.Ed., R.D., L.D. Calories IN/ Calories OUT Balancing intake of calories with calories burned How many calories
More informationNutrition for training. Tess Capper ANutr SENr (grad) PhD student
Nutrition for training Tess Capper ANutr SENr (grad) PhD student www.thescottishnutritionist.com Why do we train? The aim of training is to improve exercise performance Induce changes in the structure
More informationEXSC- STANDARD 14. Nutrients
SPORTS NUTRITION EXSC- STANDARD 14 Nutrients Standard 14 Gather relevant information from multiple authoritative print and digital sources related to the importance of a balanced diet in the achievement
More informationEach of the following foods provides ~ 10 g of protein. These foods have moderate to low fat contents and are rich in other nutrients.
Background Proteins, made up of amino acids, are the major structural component of muscle and other body tissues. There are 20 amino acids, 8 of which cannot be made by the body and therefore must be included
More informationFueling Performance: The Latest in Sport Performance Nutrition
Fueling Performance: The Latest in Sport Performance Nutrition What is today s game plan? 1. Fueling in today s sport world 2. Truth about carbohydrate (and how to battle the hype) 3. Timing food to maximize
More informationCarbohydrate Needs. Nutrition for Exercise. Your physical performance is greatly influenced. In this chapter you will learn about:
11 Nutrition for Exercise In this chapter you will learn about: Dietary practices for enhancing endurance and strength performance. Your physical performance is greatly influenced by regular conditioning
More informationEat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian
Eat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian Outline Benefits of healthy eating Meeting your nutritional requirements Using Canada s Food
More informationAll ages. Should I have a protein shake after my workout? What, when & how much should I eat and drink to maximize gains from exercise?
Should I have a protein shake after my workout? BETTER QUESTION: What, when & how much should I eat and drink to maximize gains from exercise? 1 2 Dr. Chalmers Principles discussed apply to: Aerobic Trainers
More informationFUEL UP OR FALL DOWN: PUT UP A GOOD FIGHT WITH YOUR DIET.
At the end of last year, a handful of instructors and students attended a fantastic nutritional seminar and training session at The Strength Lab, led by CrossFit instructor and gym owner Huw Davis. Huw
More informationCarbohydrates for Athletes
Carbohydrates for Athletes Exercise and Meal Timing Why Eat Before Exercise? The pre-exercise meal provides athletes with the energy they need to train hard and perform optimally; it also ensures hydration.
More informationFuel Up! 11/14/2011. Food=Gas in the Tank. Good Training=Money in the Bank. Your #1 Training Partner: Nutrition. The Secret to Athletic Success
The Secret to Athletic Success Fuel Up! Tamara Fawcett Dietetic Intern, The Ohio State University November 14, 2011 Good Training=Money in the Bank To be the best athlete you can be, you need two things:
More informationSheila Kealey, MPH. Health Communications. Nutrition & Health Researcher. Athlete & Coach
Sheila Kealey, MPH Nutrition & Health Researcher > 20 years with U California, San Diego Research focus: lifestyle behaviors (diet, physical activity, smoking) & disease Research publications and book
More informationNutrition and Dietetics Patient Information Leaflet
Dietary advice for people with diabetes Underweight/weight loss Nutrition and Dietetics Patient Information Leaflet How can I make the most of my food? If you want to gain weight, prevent weight loss or
More informationWhat you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out!
What you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out! EAT RIGHT AND GIVE YOURSELF THE EDGE!!! Nutrition needs to be a priority
More information