1. Sports Nutrition

2. Advantages of Sport Foods and Beverages Carbohydrate-rich sport foods (sports drinks, bars and gels) can improve exercise performance. Consider using sport foods for exercise lasting longer than 1 hour.

3. Goals of Sport Foods and Beverages: Maintain blood glucose levels Promote hydration and electrolyte balance Optimize exercise performance

4. Sports Drinks Primary Use: Provide fluid, carbohydrate and electrolytes and prevent excess fluid losses (>2% of body weight lost as fluid) in hot or humid environments Composition: Carbohydrate-based (~15 grams per 8 ounces) with electrolytes. Sports Bars Primary Use: Portable source of carbohydrate and protein Composition: Generally 40-60 grams of carbohydrate and 6-20 grams of protein Sports Gels, Gummies, and Beans Primary Use: Provide bite-sized carbohydrates Composition: 20-25 grams of carbohydrate per serving (may contain caffeine, electrolytes or vitamins) http://scan-dpg.s3.amazonaws.com/media/files/86f01439-ff5b-4d19-9da7- c6d80f7f3eb7/SD_Sports%20Foods_web.pdf

5. Protein Needs for Athletes Determining Your Protein Needs The recommendations for athletes are 1.2–1.7 grams of protein per kilogram of body mass (.6-.8 g/lb). With athletes in rehabilitation, trying to lose fat mass, or aiming to increase lean body mass requiring up to 2.0 g/kg (.9 g/lb). To maximize muscle growth, consume around 20–30 grams of high quality protein (3-ounce chicken breast) after training and every 4 hours while you are awake. Eat within two hours after exercise to optimize muscle repair and growth.

6. Quality Matters: Animal-derived proteins (milk, eggs, meat and fish) are high quality because they have all of the essential amino acids (EAAs), which are building blocks for proteins in our body. Some plant-based proteins (soy, quinoa, amaranth, and buckwheat) contain all EAAs while most plant-based proteins (legumes, grains, nuts and seeds) are generally low in 1 or more EAAs. A variety of these foods must be consumed in your diet to provide all the EAAs. Milk is effective at stimulating muscle growth following training exercise. Consider drinking a glass of low-fat chocolate milk after a workout.

7. Protein-Rich Meals: Breakfast: Eggs with milk and oatmeal Lunch: Grilled chicken with vegetables and rice Dinner: Fish tacos with rice and black beans Snacks: Greek yogurt, string cheese, edamame, almonds, peanut butter and cottage cheese

8. Nutrition Goals for an Injured Athlete: Limit high-sugar and/or high-fat foods (calorie- dense foods) as a method to balance calories to match your reduced physical activity. Promote healing by maintaining calorie intake and consuming foods with a concentrated amount of nutrients (nutrient-dense foods), including lean protein, fruits, vegetables, whole grains and low-fat or fat-free dairy. Increase intake of nutrients that are important for tissue repair, bone health, and immune function.

9. Calorie Balance: Reduce your portions of carbohydrates such as bread, pasta, and potatoes when you are less active and substitute with fruits and vegetables. Drink more water and limit sugar-sweetened beverages such as soda, sports drinks, and juices.

10. Nutrients that Heal: Protein promotes healing (Greek or regular low-fat yogurt, beans, fish, poultry, lean meats) Omega-3 fatty acids may help reduce inflammation and speed recovery(walnuts, soy foods, ground flax seeds and fish such as salmon, mackerel and sardines) Vitamin C aids tissue repair, wound healing, and promotes positive immune function (citrus fruits, strawberries, tomatoes, peppers, kiwi, melons) Vitamin A helps promote cell growth and development (sweet potatoes, carrots, papaya, bell peppers) Zinc, a trace mineral, is involved with wound healing and immune function (almonds, seeds, beef, seafood) Calcium and vitamin D are essential for bone development and repair. Both vitamins can be found in low-fat dairy products and fortified foods such as: cereal, tofu, leafy greens, cold-water fish and eggs. Skin exposure to sunlight (in moderation) is also an excellent source of vitamin D.

11. Goals of Hydration: http://www.scandpg.org/local/resources/files/2 012/FactSheetHydrationfortheTeenAthlete.pdfhttp://www.scandpg.org/local/resources/files/2 012/FactSheetHydrationfortheTeenAthlete.pdf

12. Goals for Achieving Optimal Bone Health: Obtain adequate calcium and vitamin D to promote optimal bone density and prevent osteoporosis, a condition of weak and fragile bones. Consume calcium-rich foods such as milk, yogurt, cheese, broccoli, and leafy greens. Vitamin D is necessary for calcium absorption. Consume vitamin D-rich foods like eggs, fish (e.g. salmon, trout and sardines), mushrooms, and fortified foods (e.g. milk, margarine, orange juice and bread). Include dairy-free calcium and vitamin D-fortified beverage options (e.g. soy, almond, coconut and rice milk) in your diet.

13. Snack Ideas for Bone Health - Fruit smoothie made with yogurt and calcium/vitamin D-fortified orange juice - Greek yogurt and almonds - Hard boiled eggs and string cheese Meal Ideas for Bone Health - Stir-fry with mushrooms, broccoli and sesame seeds - Spinach and egg strata made with margarine and Parmesan cheese - Salmon salad sandwich and a glass of milk Ideas to Maximize Calcium Absorption - Spread consumption of calcium-rich food throughout the day - Consume vitamin D and calcium-rich foods together - Besides getting vitamin D in foods, the body also produces it when exposed to sunlight. Only 5 – 30 minutes per day between 10 AM and 3 PM about twice weekly (before applying sunscreen) is necessary to get adequate amounts. High exposure increases the risk of skin cancer.

14. There are three energy systems in the body. The energy that keeps us moving comes from the food we eat. However, we cannot use energy directly from food—it must first be converted into adenosine triphosphate, or ATP, the immediate useable form of chemical energy utilized for all cellular function.

16. Phosphagen (immediate source) Uses creatine phosphate (CP) Has a very rapid rate of ATP production. The total amount of CP and ATP stored in muscles is small, so there is limited energy available for muscular contraction. Instantaneously available and is essential at the onset of activity, as well as during short-term high-intensity activities lasting about 1 to 30 seconds in duration, such as sprinting, weight-lifting or throwing a ball.

17. Anaerobic (somewhat slow, uses carbohydrates) Does not require oxygen and uses the energy contained in glucose for the formation of ATP. Can produce ATP quite rapidly for use during activities requiring large bursts of energy over somewhat longer periods of time (30 seconds to three minutes max, or during endurance activities prior to steady state being achieved).

18. Aerobic (slow, uses either carbohydrate or fat) Has a slow rate of ATP production and is predominantly utilized during longer-duration, lower-intensity activities after the phosphagen and anaerobic systems have fatigued. Requires oxygen to produce ATP, because carbohydrates and fats are only burned in the presence of oxygen.