Introduction to Athletic Training Jenna Bidoglio, ATC Sports Nutrition Introduction to Athletic Training Jenna Bidoglio, ATC

OBJECTIVE: Students will demonstrate the ability to summarize why healthy snacking is important.  They will also be able to choose healthier snack options based on their nutritional content (calories, added sugars, saturated fat, and sodium), and explain the importance of monitoring total calorie, added sugars, saturated fat, and sodium intake in their diet.

Why is sports nutrition important? Good nutrition is important for peak athletic performance Fuel for practice and competition Repair and rebuild

How do we get energy? Energy comes from food and is measured in calories Nutrients that give us calories are Carbohydrates Proteins Fats Nutrients that do not give us energy are Vitamins Minerals Water

Carbohydrates Proteins Fats

Carbohydrates Important source of energy for athletes Stored in muscles as glycogen and used for quick energy After exercise it is important to replace the used glycogen 4 calories per gram 45-65% of total calories from carbohydrates Every gram of carbohydrate stores 4 grams of water Not all carbs are created equal

Proteins Needed for muscle growth and repair 4 calories per gram Can function as a source of energy only if there is a shortage of carbohydrates and fats 1.4 – 2g per kg of bodyweight Activity Level Daily g/kg % Total Calories Sedentary 0.4-0.7 13-15% Strength Athlete 0.7-0.8 15-20% Endurance Athlete 0.6-0.7 12-18% Growing Teen Athlete 0.7-0.9 15-23% Weight gain/loss 0.8-0.9 20-23%

Fats 9 calories per gram Essential for sports performance Fuel source for muscle cells and brain performance Primary source of energy at rest and low intensity exercise Not efficient for high intensity “Burning fat” does not lead to loss at specific areas of the body 25-35% of total calories from fat Low fat intake can be low calorie intake leading to negative energy imbalance – especially for female athletes

Vitamins and Minerals (Micronutrients) Vitamins and minerals do not provide energy, but are important for peak performance Sodium and Potassium: Important for body fluid balance Antioxidants: Anti-inflammatory, can help prevent muscle soreness Vitamin D and Calcium: Strong bones! Iron, Zinc, B12: Muscle function and recovery Bottom Line: Eat plenty of fruits and veggies and get a variety of foods!

Hydration The best way to stay well hydrated for exercise is to drink Before During After Remember, drink whether you are thirsty or not! Water is the best form of hydration prior to an event If the event lasts longer than 1 hr, use sports drinks to replace electrolytes Mix ½ sports drink with ½ water

Eat to compete It takes 1-4 hours for food to leave your stomach High carbohydrate foods leave your stomach fastest, and give you quick energy Food high in fat can stay in your stomach more than 4 hours **The best choice for a pregame meal is high in carbohydrates, easy to digest, becomes quick energy

When to eat? In order to avoid hunger, delay fatigue, and minimize abdominal cramping Eat a meal 3-4 hours prior to the event A small snack about an hour before the event Have a snack within 30 minutes of completing the event Waiting too long will slow recovery Have a meal within 2 hours of finishing

Eating Breakfast A High Energy Breakfast = A High Energy Day Breakfast is still the most important meal of the day! Choose carbohydrates, protein, and healthy fats Cereal with banana Oatmeal Toast with peanut butter English muffin with egg and cheese A High Energy Breakfast = A High Energy Day

What to eat: Meals Choose carbohydrates with protein and a vegetable

What to eat: SNacks Granola or breakfast bars Bagels with peanut butter Cheese and crackers Fresh fruit like apples, oranges, or bananas Carrots or celery Raisins, nuts, or trail mix Low-fat yogurt