Sports Nutrition Guidelines

Training Athletes need to get: Conditioning and nutrition is the key to top athletic performance. Daily food choices can make a difference between a good performance and a poor one. No need for sports bars or dietary supplements if you: Eat a variety of nutrient dense foods Follow the dietary guidelines Athletes need to get: 55-60% of their calories from carbohydrates 20-25% of their calories from fat 15-20% of their calories from protein

Pre-Event/Exercise The last meal before a competition or intense exercise should be: Complex carbohydrate-rich meal Examples: Grains, fruit, starchy veggies, milk and yogurt Peanut butter and jelly or a turkey sandwich would be a good pre-event/exercise food 2-4 hours before training or competition

Pre-Event/Exercise If you have a sensitive stomach, consume the last meal: 4 hours before the event Sip on a sport drink or easily digestible carbohydrate-filled snack in the hour prior to the event The last meal before a competition or intense exercise should: High in Fiber Moderate in protein Low in fat

Hydration Water helps the body regulate many important functions: Temperature Blood pressure Nutrient concentration Appropriate levels of electrolytes Nutrient transportation Recovery from intense training Allowing the body to become dehydrated can cause: Muscles to cramp Alter blood pressure Cause weight loss during exercise Delay recovery time Decrease performance

Ways to prevent Dehydration Drink plenty of water before, during, and after exercise. Try to drink water or sports drink at least every 15 to 20 minutes during exercise. Use a sports drink if you will be exercising for longer than 1 hour. Take breaks if necessary

During an Event/Exercise Carbohydrates are the body’s primary energy source during exercise. Dietary carbohydrates (grains, fruit, starchy veggies, milk and yogurts) are stored in the liver and in the muscles as glycogen. During exercise, the body draws upon these glycogen stores (primarily muscle glycogen) to fuel working muscles.

During an Event/Exercise Having carbohydrates in your body while exercising can help improve performance by: Reducing the risk of hypoglycemia (low blood sugar) Providing fuel for actively working muscles Prevent “hitting the wall” and being forced to slow down or stop. Eat protein and fats sparingly You don’t want your body to start breaking down muscle for energy.

Recovery Stage 1: Snack and Fluid Within 15-60 minutes The body is primed to replenish lost nutrients soon after exercise. After an event or exercise, start refueling within 15-60 minutes. Recovery has three stages Stage 1: Snack and Fluid Within 15-60 minutes Carbohydrates and 10-15 grams of protein. Example: fruits/veggies (carbohydrates) and milk/chocolate milk (protein) Stage 2: Meal and Fluid Within 2 hours Balance of carbohydrates, lean protein and low fats Example: chicken salad and water Stage 3: Snack and Fluid Within 4 hours Carbohydrates and 10-15 grams of protein Example: trail mix and water