Overview sports nutrition
This presentation is the property of its rightful owner.
Sponsored Links
1 / 17

Overview: Sports Nutrition PowerPoint PPT Presentation


  • 51 Views
  • Uploaded on
  • Presentation posted in: General

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

Download Presentation

Overview: Sports Nutrition

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Overview sports nutrition

Overview: Sports Nutrition

  • Training Diet

    • Endurance

    • Strength

  • Proper Hydration

  • Recovery after Exercise


Training diet

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

High Carbohydrate Diets

  • Extend endurance

  • Increase glycogen stores


Endurance training

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 training1

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

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

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

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

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

Does it matter what you eat for strength training?


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

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

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


Hydration1

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

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

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


Overview sports nutrition

Are there foods that increase muscle mass?


  • Login