sports nutrition l.
Download
Skip this Video
Loading SlideShow in 5 Seconds..
Sports Nutrition PowerPoint Presentation
Download Presentation
Sports Nutrition

Loading in 2 Seconds...

play fullscreen
1 / 12

Sports Nutrition - PowerPoint PPT Presentation


  • 107 Views
  • Uploaded on

Sports Nutrition . Steven Newman David Havrilla. Health Benefits. General Weight control Reduced insulin resistance Increased lean body mass Decreased risk of Cardiovascular Disease, Stroke, Metabolic Syndrome, etc. Sports Specific Increase in athletic performance

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

PowerPoint Slideshow about 'Sports Nutrition' - adriel


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
sports nutrition

Sports Nutrition

Steven Newman

David Havrilla

health benefits
Health Benefits
  • General
    • Weight control
    • Reduced insulin resistance
    • Increased lean body mass
    • Decreased risk of Cardiovascular Disease, Stroke, Metabolic Syndrome, etc.
  • Sports Specific
    • Increase in athletic performance
    • Decrease in recovery time
aerobic
Aerobic
  • “With Oxygen”
  • Long Duration
    • Cycling
    • Running
  • PRO
    • Moderate PRO requirements (lean protein)
    • 1.2 – 1.7 g/kg
  • CHO
    • 5-12 g/kg dependent on intensity
  • FAT
    • Do not over restrict
aerobic4
Aerobic
  • Pre
    • 45g CHO 30-60 min prior
    • Limit fat, low-glycemic CHO
  • During
    • 30g CHO/hr
      • High-glycemic CHOs
  • Post
    • 4:1 ratio of CHO to PRO within 30 minutes
    • Meal 2 hours after
anaerobic
Anaerobic
  • “Without Oxygen”
  • Short Duration
    • Sprinting
    • Weight Lifting
  • PRO
    • Increased PRO requirements
    • 1.4 – 2 g/kg
  • CHO
    • Necessary for muscle development
  • FAT
    • Do not over restrict
anaerobic6
Anaerobic
  • Pre
    • Full meal 3 - 4 hours before
    • Snack 30 minutes before
  • During
    • 5 to 10 oz water or sports drink per 15-20 minutes
  • Post
    • Snack within 30 minutes
      • 4:1 CHO to PRO
      • 1 – 1.5g/kg CHO
    • Hydrate for losses
hydration
Hydration
  • Water
  • Sports Drinks
    • Water
    • Electrolytes
    • Glucose/Fructose Mixture
  • Consume adequate fluids to replace losses
  • Exercise > 90 minutes
    • Sports Drink
  • Exercise < 90 minutes
    • Water
common supplements
Common Supplements
  • Vitamins
    • No Calories = No Energy!
    • USP Supplement regulation
  • Energy Drinks
    • 5 hour energy – No Caffeine / Low CHO
    • Monster / Red Bull

"The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts expected to deliver either therapeutic benefits or adverse events".

Journal of American Pharmacists Association 2008

protein
Protein
  • Whey
    • Isolated from milk
    • “Fast Acting”
  • Casein
    • Isolated from milk
    • “Slow Acting”
  • Soy
    • Isolated from the soy bean
    • Vegan
creatine
Creatine
  • Nitrogenous Compound
    • Increases cellular energy through Phosphocreatine System
  • Benefit in Anaerobic High-Intensity Repetitive Work
  • Found naturally in meat
    • Inadequate levels
questions
Questions
  • Steven Newman
    • SCN242@gmail.com
  • David Havrilla