S PORTS N UTRITION Ashley DeMarco College Athletes

H YDRATION Pre-workout: 1 hour prior to workout, drink 2-3 cups During Workout: 4-8 ounces every minutes of exercise Post-Workout: For every pound lost, drink 2 cups Ideal solution contains 6-8% carbohydrates

P RE - COMPETITION M EALS Starts several days prior Serve to replenish carbohydrate stores Day of minimize foods high in fats or proteins Avoid complex carbs Consume more simple carbs, they are absorbed faster Avoid high fiber foods (causes bloating)

D URING C OMPETITION Low intensity: drink water One hour of less of exercise High intensity: Carbohydrates are needed Drink sports drinks (14g/8oz of carbs) 4-8oz per 15 minutes of exercise Want 30-60g of carbs per hour of exercise

P OST -C OMPETITION (R ECOVERY ) 45 minute window to replenish carbohydrate stores Best if consumed within 15 minutes Make sure to consume proteins, carbohydrates, and sugars Sugars go right into the muscle cells Simple carbs > complex carbs Go to slide 4

C ARBOHYDRATE L OADING Begins several days prior to event Days 1-3: perform high intensity workouts, consume low to moderate carbohydrates Days 4-5: perform low intensity workouts, consume high amounts of carbohydrates Event day: consume pre-event meal End result= more glycogen stores Not recommended

N UTRIENT T IMING Phase one: Energy Producing Phase Phase two: Recovery Phase Phase three: Growth Phase

E NERGY P RODUCING P HASE 1 hour prior to workout  through the workout Maintain blood sugar levels Maintain maximum muscle glycogen stores (carbohydrates to muscles) Keep hydrated, for normal/healthy functions Keep cortisol levels low Maintain healthy heart

R ECOVERY P HASE 45 minute window to repair muscles/replenish glycogen Window directs carbs and proteins to muscles for growth Immediate recovery = beneficial Muscle cells are sensitive to insulin 2 hours after workout: muscles begin insulin resistant Examples of food for recovery, next slide

G ROWTH P HASE From end of recovery to next workout Maximize growth and glycogen replenishment happens in this phase Carbohydrates and proteins are crucial Want lower glycemic foods Fat cells become more sensitive to insulin Most growth/recovery happens during sleep

H IGH GLYCEMIC VERSE L OW G LYCEMIC INDEX High glycemic foods are good immediately post-workout Low glycemic foods are better for growth and in-between workouts More examples on next slide

I NSULIN BENEFITS WITH EXERCISE Stimulates DNA/RNA increasing protein synthesis Amino Acid uptake into muscles Decreases protein breakdown Replenishes glycogen stores Suppresses cortisol

C ARBOHYDRATES Maintain blood glucose levels Replace muscle glycogen Amount required depends on caloric expenditure Recommendations range from 6 to 10grams/kg body Simple Complex

P ROTEINS Should not supplement, but obtain through diet Recommendations range from 1.2 to 1.7 grams/kg body Help increase muscle growth Needed by endurance and strength-trained athletes Food before supplements

F ATS Range from 20-30%of total calorie intake Important source of calories Essential fatty acids Fat-soluble vitamins: A, D, E, K

O VERVIEW Stay hydrated Make sure to consume proper nutrition immediately after workouts. Eat a well balanced diet Live a healthy lifestyle Do not cut off carbs Some fats are healthy fats Proteins help with muscle growth

W ORKS C ITED workouts.html Sports and Exercise Nutrition, book used in Nutrition for Fitness