Resources Center for Hygiene

• American College of & Health in the

Medicine Home and http://www.acam.org

Community • American Council on Exercise http://www.acefitness.org Overview

• American Education Sports is related to http://www.asep.com and athletic performance. An athlete’s food and fluid intake

• Institute directly affects his/her performance. Sports Nutrition http://www.gssiweb.com/ Good nutrition can improve body For the composition, speed, mobility and • The President’s Council on Physical Fitness and Sports strength. Most importantly, proper Recreational http://www.fitness.gov/ sports nutrition can enhance overall health. Athlete • Wellness Council of America

http://www.welcoa.org

Simmons College June 2015 300 The Fenway Boston, MA 02115

http://www.simmons.edu/hygieneandhealth

Fluid Replacement (cont’d) Dietary Guidelines • Water is sufficient for activities • Health professionals recommend a less than 90 minutes. • Carbohydrates are found in diet comprised of 55-60% calories ! foods such as grains, fruits, from carbohydrates, 10- 15% • Those participating in activities ! Dietary Guidelines for greaterFluid than Replacement 90 minutes (cont’d) can Carbohydratesvegetables, sugar, honey calories from and less than and syrups. 30% calories from• .Health professionals recommend benefit• fromWater sports is sufficient drinks. for activities • Carbohydrates are found in a diet comprised of 55-60% • Look for lessa beverage than 90 minutes. with 15 -18 g • Carbs providefoods such4 calories as grains, per fruits, gram. calories from carbohydrates, 10- vegetables, sugar, honey and • Those participating in activities • Carbs are the preferred source of 15% calories from protein and less of per 8 oz. syrups. Caloric Intake for greater than 90 minutes can energy for the body. than 30% calories from fat. • Guidelines may vary slightly for benefit from sports drinks. • The body• Carbs uses provideglycogen, 4 calories per Electrolytes gram. athletes dependingCaloric on body Intake type • Look for a beverage with 15-18 g carbohydrates stored in the Carbs are the preferred source of and activity level.• Guidelines may vary slightly for • Electrolyteof carbohydrate balance affects per 8 oz. muscle,• during exercise. energy for the body. • An athlete should neverathlete dips dependingbelow on body type blood pH, muscle action and fluid • Inadequate carbohydrate intake and activity level. Electrolytes • The body uses , 1,800 calories per day. balance. results in glycogen depletion ad • Electrolyte balance affects blood carbohydrates stored in the • An average person• burnsAn athlete should never dip • The body loses electrolytes fatigue. below 1,800 calories per day. pH, muscle action and fluid muscle, during exercise. 293 calories jogging, 261 calories through sweat.balance. You must • Sugars• Inadequate and starches carbohydrate from food intake are • An average person burns 293 replenish them with fluid intake results in glycogen depletion ad , 171 caloriescalories walking jogging, 261 calories • The body loses electrolytes effective in glycogen fatigue. and 191 calories bicyclingswimming, for 171 30 calories walking and a balancedthrough diet. sweat. You must replenishment. minutes. and 191 calories bicycling for 30 • Sports drinksreplenish help them with with fluid intake • Sugars and starches from food are and a balanced diet. • Use the chart below to choose the • Calorie replacement doesminutes. not need to electrolyte replacement after best carbohydrateeffective in glycogen for your energy replenishment. • Calorie replacement does not greater• thanSports 90 drinks minutes help ofwith be excessive. electrolyte replacement after needs: need to be excessive. physical activity. • Use the chart below to choose the • Snacks such as trail mix, a peanut greater than 90 minutes of best carbohydrate for your energy butter sandwich •or wholeSnacks suchgrain as trail mix, a peanut physical activity. butter sandwich or whole grain needs: cereal and milk are goodcereal andchoice milks. are good choices. Protein andProtein Muscle and Muscle Mass Mass Food Carbohydrate (g) • Sufficient caloric intake allows for • Sufficient caloric intake allows for • On average,• On average,the American the American diet diet Bagel ( 3 inches 37 maintenance of ideal weight range. maintenance of ideal weight includes moreincludes than more enough than enough in diameter) range. protein. Protein supplements are protein. Proteinnot necessary. supplements are Whole Wheat 20 Fluid ReplacementFluid Replacement not necessary. Bread ( 1 slice) • Protein intake ranging from 1.0 to • It is important to stay• It hydrated is important to to stay • Protein intake1.5 g per ranging kg of body fro mweight 1.0 isto White Bread ( 1 23 maintain your body’shydrated fluid level.to maintain your 1.5 g per appropriatekg of body for weight gaining ismuscle slice) body’s fluid level. • Before a workout, consume 10-14 appropriatemass for in gainingaddition tomuscle a varied diet. Brown Rice ( 1 45 oz. of water. During• Before exercise, a workout drink, consume 10-14 mass in addition to a varied diet. cup) oz of water. During exercise, Pasta ( 1 cup) 36 3-4 oz. of water everydrink 15 3 -minutes4 oz of water every 15 of exercise. Post- workout,minutes of exercise. Post- Apple ( 5 oz) 21 workout, consume 16 oz of water consume 16 oz. of water for every Banana ( 3.5 oz) 23 for every pound of weight lost. If pound of weight lost.no If weight no weight is lost, drink at least 8 Baby Carrots 8 is lost, drink at leastoz 8 ofoz. water. of water. (10 medium)