Sports Performance Nutrition

1/30/2009 12:00:00 AM

Sports Performance Nutrition
Performance Nutrition
Athletes Have
Special Needs!
  
 
Benefits of Proper Nutrition
                                                    
• Decreased time of recovery
• Increased energy
• Decreased loss of muscle tissue
 
Sport-specific nutrition
 
Anaerobic Sports (football, baseball, softball,            volleyball, tennis, track & field). Explosive strength is required w/long periods of rest. ATP-CP immediate energy source. High protein requirements for FT-muscle fiber.
Constant supply of carbohydrates to refuel bodies glycogen stores.
 
Total Caloric Ratio Need
 
  • 15% Fat
  • 30% Protein
  • 55% Carbohydrate
 
Protein: Athletic Significance
 
Proteins are the building block of muscle. Proteins spare muscle breakdown during exercise.
 
Protein is essential for maintenance, growth & recovery.
 
Low-Fat Protein Food Sources 85-95% Lean ground beef, turkey, hamBeans & peasSkinless, grilled, baked, roasted chicken or turkey breastSeafood-steamed, boiled, baked or grilledLow-fat cottage cheeseCheese-2% or skim
Milk-Skim or 2% White-tuna in water Trimmed steaks, lamb, pork chop Nuts or seeds Eggs or egg beaters
Low-fat yogurt Turkey bacon or sausage.
 
Protein: Energy & Digestion
 
Ignore bodybuilding trends---more is NOT better!
Only 20-30 grams of protein can be digested every
3-4 hours (excluding post-workouts).
 
Excess protein is counter-productive, because it can be broken down into glucose & fatty acids.
 
Avoid eating high protein meals 2-3 hours prior to an exercise or competition.
 
Protein: Specific Nutritional Needs
 
Individual protein needs are based on your type of Sport-activity & intensity. Athletes who participate in high-intensity sports need about 2-4 times the amount of the RDA of protein for muscle growth, maintenance & repair.
 
Typically, protein requirements range 1.5-2.5 g/kg/of lean body mass.
 
Protein needs are calculated & based on your
LEAN BODY MASS!
 
Fat: Athletic Significance
Essential Fatty Acids (EFA) are required for growth, recovery, & overall health.
Fatty acids (FA) are an important source of energy. Aid in absorption of fat soluble vitamins. Protective padding for organs.
 
 
Fats: Specific Nutritional Needs
 
Individual fat needs are based on your type of sport-activity & intensity. Anaerobic sport athletes primarily burn glucose and ATP-PC for fuel.
 
Only 10-15% to total caloric intake is needed for recovery & overall health. Fats & Athletic Performance
Excess fat should be avoided. Minimize intake of saturated fatty acids and cholesterol.
 
Eat a low fat meal before and after training competition. Fat takes longer to digest! Include good sources of essential fatty acids.
 
Carbohydrates (CHO):
 
Athletic Significance Primary source of energy. Primary glucose source in the muscle & liver. Body stores glucose in the form of glycogen.Glucose is primary fuel for brain & the CNS.CHO are involved in maintaining blood glucose
levels which are vital to performance & appetite control.
 
Types of Carbohydrates
Examples of Simple Carbohydrates
Sucrose (table sugar, cane sugar, beet sugar)
Maltose (malt sugar)
Lactose (milk sugar)
Examples of Complex Carbohydrates
Raw fibrous vegetables like broccoli, spinach,
carrots, green beans, cucumbers, tomatoes.
Grains like oats, breads, bran cereals, pasta, rice.
Starchy vegetables like potatoes, corn, peas, beans.
Simple vs. Complex CHO
Simple Carbohydrates
 
Are absorbed by the body quickly. Can cause fluctuations/spikes in you blood sugar level (BSL) triggering an insulin reaction.
 
Quick increases in BSL cause:
 
  • Increased appetite.
  • Prevents fatty acid metabolism.
  • Suppresses growth hormone release.
  • Conversion of sugar to fatty acid.
 
Simple vs. Complex CHO
 
Complex Carbohydrates are absorbed by the body slowly.
Digest & release glucose into bloodstream at slow
& steady rate. Slow release of CHO into the bloodstream:
  • Regulates appetite.
  • Provides prolonged supply of CHO to the blood stream.
  • Provides a nutritional energy substrate which will
  • Further spare & replenish muscle & liver glycogen.
 
Specific CHO Nutritional Needs
 
Athletes who participate in high intensity sports should minimize their sugar & fat intake because they are primarily burning glycogen for energy.
 
Individual CHO needs are based on your type of
Sport-activity & intensity.
 
Typically, CHO requirements range 6-11 g/kg/of lean body mass. CHO needs are calculated on based on your
LEAN BODY MASS!
 
Water & Athletic Performance
 
Glycogen is stored in the muscle and liver together with water. One gram of glycogen is stored with three grams of water. This means when glycogen is used, water weight is lost in the process.
 
Water & Athletic Performance
 
Water replenishment is the most important factor during exercise. Outside the narrow range of 98-100°F, your body will always sacrifice muscle function for temperature regulation. Drink a minimum of 1 to 1.5 gallons/day. Flushes out metabolic waste products, maintains the bodies cooling system, prevents muscle cramps, strains and pulls
 
Water & Athletic Performance
 
Dehydration equals:
 
  • Reduced endurance levels
  • Fatigue
  • Poor stamina
  • Reduced maximum recovery between workouts
  • Muscle cramps and joint pain
 
Water & Athletic Performance
 
Avoid High Carb Drinks that are over 10% simple sugars. If you drink 12oz. of plain water, 8 oz. of it will empty from your stomach within 15 minutes. If you drink 12 oz. of a >10% sugar solution, less than 1% will empty in the same period.
 
Simple glucose at 1-5% hardly inhibits stomach emptying at all, and does provide a boost to blood glucose. Fructose at 2% enhances stomach emptying, causes less insulin burst and helps restore liver glycogen.