Nutrition in Action

Nutrition For Sports Performance How to fuel your body for sports and health • Many active people faithfully train to improve their performance but they fail to get the most out of their workouts. Nutrition is their missing link. What is Sports Nutrition? • The practical science of – hydrating and fueling – before, during, and after exercise. • Executed properly, sports nutrition can help promote optimal training and performance. • Done incorrectly or ignored, it can derail training and hamper performance. THE 3 PRINCIPLES OF SPORTS NUTRITION - Provide fuel for your 1. Provide fuel for your muscles – muscles. 2. Stay hydrated - Stay hydrated. 3. Promote optimal recovery after – - Promote optimal exercise – recovery after exercise. What are the best energy foods? • . Carbohydrates! Without question, because carbohydrates (as compared to protein and fat) best fuel your muscles with the energy you need to exercise. Fueling Your Body .Carbohydrates are the primary fuel for most types of exercise. .60–90 minutes of endurance training or a few hours in the weight room can seriously deplete carbohydrate muscle fuel stores. .If your diet is too low in carbs, your workouts and performance will suffer. .Starting exercise with full carbohydrate stores can delay the onset of fatigue and help you train and compete more effectively. .The more intense your training or competition, the higher your daily carbohydrate intake should be in the suggested range of 2.3–4.5 grams of carbs per lb body weight daily. (That’s 345-675g/day for 150 lb athlete) Fueling • When you’re fully loaded There are two forms of carbohydrate in your body: with carbs, you have: . About 40 calories of glucose . Glucose, which circulates in in the bloodstream the bloodstream . About 1,900 calories stored as glycogen in the muscle, plus liver glycogen . Glycogen, which is bundles of glucose stored in the liver and muscles Training increases muscle glycogen A trained athlete has more than twice as much stored glycogen as a sedentary person, hence has greater endurance Grams glycogen/kg muscle <ul style="display: flex;"><li style="flex:1">Untrained </li><li style="flex:1">13g/kg </li></ul><ul style="display: flex;"><li style="flex:1">Trained </li><li style="flex:1">32g/kg </li></ul><ul style="display: flex;"><li style="flex:1">**Carbo-loaded </li><li style="flex:1">35-40g/kg </li></ul>“Hitting the Wall” . When you run out of muscle glycogen stores, you rely on your small reserves of liver glycogen to maintain blood glucose levels. . After liver glycogen stores are used up, blood sugar level drops and you are forced to either slow way down or stop. . In some sports, this is called “hitting the wall” or “bonking.” Fueling Avoid running out of muscle fuel during workouts and competitions: . Start training sessions and competitions fully fueled. . Refuel as needed during exercise. . Replenish glycogen stores after exercise. Restricted-carb diets are NOT appropriate for athletes! Building your sports diet Carbs: The foundation of each meal ~3 - 5 gm Carbohydrate / lb body weight Protein: Accompaniment to each meal ~0.5-0.75 gm Pro/ lb body weight (1-1.5 g/kg) Fat: A little (healthy) fat at each meal ~25% of total calories (~50-80 g/day) Guide to Good Eating On the myplate.gov website, you can enter your individual height, wt, age, gender and activity level to determine your personal nutritional needs. Smart Phone User??? Check out My Fitness Pal Down load their smart phone app! You can enter your individual height, wt, age, gender and activity level to determine your personal nutritional needs. Keep track of your diet and exercise with special features such as barcode scanning, and voice activated search. General Eating Tips for Athletes Aim for a well-balanced diet: .Consume a variety of whole grains, vegetables, and fruits; lean protein sources; and healthy fats. Focus on carbs: .Carbohydrates are the major muscle fuel source and should be the primary focus of your diet. .Fill ¾ of your plate with carbohydrate-based foods such as fruit, cereals, pasta, bread, potatoes, and vegetables. .Fill the other ¼ of your plate with lean protein foods such as fish, poultry, lean beef, low-fat dairy products, and beans. .Drink up early: .Have a large glass of water every morning when you wake up. Keep up your energy levels: .Eat 5–6 meals per day. What kinds of carbs should I eat? DON’T JUST EAT; EAT RIGHT– Breads, cereals, whole grains Foundation of every meal–for carbohydrates, fiber, B-vitamins At each meal choose foods made from – Wheat Oats Rice Corn Whole grains should be at least half your choices Quality Carbs - Grains, Beans, Starches Choose more “whole” or lightly processed grains Bran flakes, oatmeal, Wheaties Rye bread, pumpernickel bagel, 7-grain rolls Corn tortillas, whole wheat pita, sesame crackers Chili, lentils, hummus, split pea soup Potato, (brown) rice, (whole wheat) pasta Choose “Quality Carbs” - Fruit! Natural sugars are preferable to refined sugars EAT LESS: Refined Sugars Soda pop EAT MORE: Natural sugars Orange juice Sports drinks Candy Raisins All fruits <ul style="display: flex;"><li style="flex:1">Marshmallows </li><li style="flex:1">100% Fruit juices </li></ul>DON’T JUST EAT; EAT RIGHT– Fruits & vegetables A generous amount with each meal (fiber, carbs, phytochemicals, C, A) Best fruit choices include: Oranges Grapefruit Melon Bananas Strawberries Kiwi Best vegetable choices are colorful: Broccoli Spinach Carrots Pepper Tomato Squash

Nutrition in Action

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