1. Sports Nutrition Steven Newman David Havrilla

2. Health Benefits General Weight control Reduced insulin resistance Increased lean body mass Decreased risk of Cardiovascular Disease, Stroke, Metabolic Syndrome, etc. Sports Specific Increase in athletic performance Decrease in recovery time

3. Aerobic With Oxygen Long Duration Cycling Running PRO Moderate PRO requirements (lean protein) 1.2 – 1.7 g/kg CHO 5-12 g/kg dependent on intensity FAT Do not over restrict

4. Aerobic Pre 45g CHO 30-60 min prior Limit fat, low-glycemic CHO During 30g CHO/hr High-glycemic CHOs Post 4:1 ratio of CHO to PRO within 30 minutes Meal 2 hours after

5. Anaerobic Without Oxygen Short Duration Sprinting Weight Lifting PRO Increased PRO requirements 1.4 – 2 g/kg CHO Necessary for muscle development FAT Do not over restrict

6. Anaerobic Pre Full meal 3 - 4 hours before Snack 30 minutes before During 5 to 10 oz water or sports drink per 15-20 minutes Post Snack within 30 minutes 4:1 CHO to PRO 1 – 1.5g/kg CHO Hydrate for losses

7. Hydration Water Sports Drinks Water Electrolytes Glucose/Fructose Mixture Consume adequate fluids to replace losses Exercise > 90 minutes Sports Drink Exercise < 90 minutes Water

9. Common Supplements Vitamins No Calories = No Energy! USP Supplement regulation Energy Drinks 5 hour energy – No Caffeine / Low CHO Monster / Red Bull "The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts expected to deliver either therapeutic benefits or adverse events".guaranaginseng Journal of American Pharmacists Association 2008

10. Protein Whey Isolated from milk Fast Acting Casein Isolated from milk Slow Acting Soy Isolated from the soy bean Vegan

11. Creatine Nitrogenous Compound Increases cellular energy through Phosphocreatine System Benefit in Anaerobic High-Intensity Repetitive Work Found naturally in meat Inadequate levels

12. Questions Steven Newman SCN242@gmail.com David Havrilla