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

2. 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.

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

4. 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

5. Carbohydrates
Proteins
Fats

6. 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

7. 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
13-15%
Strength Athlete
15-20%
Endurance Athlete
12-18%
Growing Teen Athlete
15-23%
Weight gain/loss
20-23%

8. 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

9. 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!

10. 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

12. 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

13. 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

14. 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

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

16. 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