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Overview: Sports Nutrition. Training Diet Endurance Strength Proper Hydration Recovery after Exercise. Training Diet. Adequate calories are priority for athletes 50 calories per kg body weight Body weight divided by 2.2 = kg body weight Carbohydrates

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Overview: Sports Nutrition

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Overview: Sports Nutrition

  • Training Diet

    • Endurance

    • Strength

  • Proper Hydration

  • Recovery after Exercise


Training Diet

  • Adequate calories are priority for athletes

    • 50 calories per kg body weight

    • Body weight divided by 2.2 = kg body weight

  • Carbohydrates

    • Complex carbs (whole grains, veggies, beans) give you B-vitamins, iron & fiber

    • Endurance athletes: 60% of calories from carbs

      • High carb diet increases glycogen stores; thus endurance

  • Protein Recommendations

    • Endurance athletes: 1.2–1.4 grams/kg body wt

    • Strength athletes: 1.6–1.7 grams/kg body wt


High Carbohydrate Diets

  • Extend endurance

  • Increase glycogen stores


Endurance Training

  • B vitamins

    • Needed for energy metabolism

    • Choose variety of whole grains, fruits, vegetables

    • Take supplement if eat refined grains and very few fruits and veggies

  • Calcium

    • Essential for normal muscle function, strong bones

    • Strive for 1,000 mg/day

    • Low-fat dairy products and fortified foods


Endurance Training

  • Iron

    • Vital in oxygen delivery and energy production

    • Endurance runners & menstruating female athletes need 30-70% >DV (18 mg)

    • Lean meats, whole grains, dark green leafy vegetables


Glycogen

  • Body can store 200-500 grams of glycogen (maximum 2,000 calories)

  • Body can access approximately 100,000 calories from fat

  • You need some glucose to burn fat

  • Glycogen stores can be increased by carbohydrate loading


Carbohydrate Loading

  • For events >90 minutes

  • Consume 60-70% carb 3-6 days prior to event

  • Advantage:

    • Maximum glycogen stores

  • Disadvantage:

    • Water weight gain. Every gram of glycogen stores 3 grams of water.


Lactic Acid

  • A fuel that builds up in muscle, not a harmful substance that makes muscles tired and sore.

  • The more trained an athlete, the better the muscle is at using lactic acid

    • Intense training doubles the mitochondria that uses lactic acid to make energy


Endurance Training: Eating on Event day

  • Eat a high carbohydrate (70%) diet 2-4 hours before exercise

    • Helps refill glycogen stores

    • Improves endurance

  • < 15% protein

  • < 15% fat

  • Drink 1-2 cups water 2-3 hours before event.

    • Water is best

    • Don’t over consume water; low sodium blood levels


Does it matter what you eat for strength training?


Strength Training

  • To build muscle consume 35 grams of carbs and 6-12 grams of protein

    • Consuming carbs and protein 1 hour before strength training promotes muscle gain

    • Consuming carb and protein < 30 minutes after also promotes muscle gain but to a lesser degree

    • 2/3 more amino acids delivered to leg muscle when drink consumed pre-exercise vs. post exercise


Rational for Pre-Exercise Protein/Carbohydrate

  • Increase in blood flow delivers amino acids to muscle

  • Greater amino acid uptake by muscle promotes muscle synthesis

  • Insulin from carbs enhanced muscle synthesis


Hydration

  • Exercising less than 60 continuous minutes:

    • Drink water to replace lost fluids and to help keep the core body temperature from rising

    • Drink approx 4 oz every 10 minutes

    • Cool fluids are absorbed faster than warmer fluids.

    • NO need for sports drinks


Hydration

  • Exercising more than 60 continuous minutes:

    • Consume fluids with carbs & sodium to increase stamina and promote hydration

    • Consume 30-60 grams carbs per hour

    • Gatorade & Powerade are both good choices. Drink approx 24 oz/hour

    • Cool fluids are absorbed faster than warmer fluids.


Recovery After Endurance Exercise (>60 minutes)

  • Replace lost fluids

    • Water

    • Sports drinks – replace lost sodium

    • Foods with high water content– watermelon, grapes

  • Eat carbohydrates to replenish glycogen stores.

    • 1-1.5 grams carbs per kg body weight

    • Consume carbs 30 minutes and 2 hours after exercise to increase glycogen stores

    • Glucose and sucrose equally effective; fructose alone is not effective


What you ate yesterday, will it affect your endurance today?


Are there foods that increase muscle mass?


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