1. Sports Nutrition Guidelines
Foods II
Sports Nutrition Guidelines

2. b. Pre-event/exercise c. Hydration d. During an event/exercise
STANDARD 7 Students will explore health concerns incorporating guidelines from MyPlate and current dietary guidelines throughout the life span.
Objective 2: Identify sports nutrition guidelines for athletes and/or an active lifestyle. a. Training
b. Pre-event/exercise c. Hydration
d. During an event/exercise
e. Recovery
PERFORMANCE OBJECTIVE 8
Actively participate in the preparation of a food product consumed before, during, or after a sporting event/exercise.

3. For those of you who play sports or have an active lifestyle, here are some nutritional tips that should be followed.

4. Eat a variety of nutrient dense foods Follow the dietary guidelines
Training
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

5. 55-60% of their calories from carbohydrates
Training
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

6. 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
2-4 hours before training or competition

7. 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

8. Include a moderate amount of protein Low in fat Low fiber rich foods
Pre-Event/Exercise
The last meal before a competition or intense exercise should:
Include a moderate amount of protein
Low in fat
Low fiber rich foods

9. Hydration Temperature Blood pressure Nutrient concentration
Water helps the body regulate many important functions:
Temperature
Blood pressure
Nutrient concentration
Appropriate levels of electrolytes
Nutrient transportation
Recovery from intense training

10. Cause weight loss during exercise Delay recovery time
Hydration
Allowing the body to become dehydrated can cause:
Muscles to cramp
Alter blood pressure
Cause weight loss during exercise
Delay recovery time
Decrease performance

11. Hydration
Drinking too much water can alter electrolytes and cause bodily harm.
Drink water before and after an event, even if you don’t feel thirsty
Drink water about every 15 minutes during an event.

12. Hydration Pale yellow is ideal
Consider a sport drink for workouts over 45 minutes or workouts in the heat.
Replenish 150% of lost fluid after training or an event
Monitor urine color
Pale yellow is ideal

13. 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.

14. 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

15. During an Event/Exercise
Use protein and fats sparingly
You don’t want your body to start breaking down muscle for energy.

16. Carbohydrates and 10-15 grams of protein
Recovery
The body is primed to replenish lost nutrients soon after exercise.
After an event or exercise, start refueling within minutes.
Recovery has three stages
Stage 1: Snack + Fluid
Within minutes
Carbohydrates and grams of protein

17. Balance of carbohydrates, lean protein and low fats
Recovery
Stage 2: Meal + Fluid
Within 2 hours
Balance of carbohydrates, lean protein and low fats
Stage 3: Snack + Fluid
Within 4 hours
Carbohydrates and grams of protein