Sports Nutrition – Eat to Compete. Mark Mirabelli, M.D. Assistant Professor Depts. of Orthopaedics and Family Medicine University of Rochester. Goals. Understand basics of general nutrition Recommendations for pregame and postgame meals Brief words on sports supplements.
Mark Mirabelli, M.D.Assistant Professor
Depts. of Orthopaedics and Family Medicine
University of Rochester
- Complex for sustained energy
Phases of Timing Nutrient Intake
Nuts are healthy
Weight Loss (% Body Weight)
4 - 6%
Impaired temperature regulation
Reduced muscular endurance
Reduced strengthReduced endurance capacityHeat cramps
Severe heat cramps
Clear liquids up to 1 hour before event
Drink 3-8 fl oz of water every 15-20 min when exercising for < 60 min
Drink 3-8 fl oz of a beverage with CHO (5% to 8%) and electrolytes every 15-20 min when exercising> 60 min.
Simple liquid carbs after event
DO NOT DRINK MORE THAN 1 L or 1 Qt/hr during exercise.
Foods to Increase
Foods to Reduce
Enjoy your food, but eat less
Avoid oversized portions
Total: 450-550 Calories Prior to Activity!
ARE THOSE 500 CALORIES GETTING THE JOB DONE?
Best choice for pre-game meals is something high in Carbs - easy to digest and becomes quick energy !