Optimizing Athlete Performance Through Sports Nutrition

Introduction What is sports nutrition? The nutrition and diet of an athlete in relation to their performance Madison Newell

Why is Nutrition Important for Athletes? Optimal nutrition is essential for peak performance. Madison Newell (Anderson, 2010)

What is Necessary for an Athletes Diet Carbohydrates Fats Protein Water Vitamins and minerals POSTGAME and PREGAME meals are IMPORTANT!!!!! Madison Newell (Brown University, 2012)

Carbohydrates Most beneficial for athletes Provide 40 to 50 percent of energy for exercise Complex carbs are found in foods like spaghetti, potatoes, lasagna, cereals, and other grain products Digestion breaks down carbs to glucose and stores as glycogen Exercise converts glycogen back to glucose and is used for energy Anastasia Finney (Anderson, 2010)

Fats Provides body fuel Avoid saturated fats Used depending on the length of exercise and physical condition of athlete Events longer than an hour use mostly fat for energy Trained athletes use fat for energy quicker than untrained athletes Anastasia Finney (Anderson, 2010)

Protein A complete protein contains all eight essential amino acids Found in beef, poultry, fish, and eggs Incomplete proteins are missing at least one amino acid Found in fruits, vegetables, grains, and nuts Exercise breaks down muscle proteins, which require repair and restoration Recommended protein intake for athletes ranges from 1.0-1.8 g/kg/day, depending on the athlete and exercise type Anastasia Finney ("Eat to compete," 2011)

Hydration Water makes up about 60 percent of body weight Drink small amounts of cool water frequently, before, during, and after sports Dehydration can cause muscle cramping and fatigue Most sports drinks should contain about 50 percent water Those with 6 to 10 percent carbohydrates are better for longer exercise Anastasia Finney ("American academy of Orthopaedic Surgeons," 2007)

Pregame and Postgame Pregame 3 to 4 hours before event High in starch (complex carbs such as pasta, fruit etc) Don t eat carbs 1-2 hours before event Avoid foods high in sugar, fats and caffeine Remember to drink water with your meal! Postgame Small meal eaten within 30 minutes of activity Drink with carbs and protein (Chocolate milk is common) Protein, carbs and amino acids need to be replenished after physical activity Madison Newell (Anderson, 2010)

Summary It is important that athletes eat well to perform their best. There are certain foods and nutrients an athlete can eat to increase their nutrition and enhance their overall performance. Madison Newell

Summary cont. Athletes Need Carbohydrates Fats Protein Hydration Madison Newell

Summary cont. It is important that athletes eat a pregame meal full of carbs and avoids foods high in sugar, fat and protein. After physical activity, athletes must replenish their bodies with carbs, protein and amino acid Madison Newell

Quiz 1. Name 2 nutrients that an athlete needs in their diet. 2. How much in advance should you eat your pregame meal? 3. Name 2 foods that are good sources of carbohydrates. 4. What is a common postgame drink? 5. Muscle cramps and fatigue are results of _________________________. Madison Newell

Answers to Quiz 1. Name 2 nutrients that an athlete needs in their diet. Carbohydrates, fats, protein, hydration, vitamins and minerals 2. How much in advance should you eat your pregame meal? 3 to 4 hours 3. Name 2 foods that are good sources of carbohydrates. Pastas, breads, potatoes, lasagna, cereals and other grain products 4. What is a common postgame drink? Chocolate milk 5. Muscle cramps and fatigue are results of dehydration. Anastasia Finney

References Anderson, J. (2010, December). Colorado state university. Retrieved from http://www.ext.colostate.edu/Pubs/foodnut/09362.html Unknown. (2012). Brown university. Retrieved from http://brown.edu/Student_Services/Health_Services/Health_Education/n utrition_&_eating_concerns/sports_nutrition.php Anderson, J. (2010, December). Colorado state university. Retrieved from http://www.ext.colostate.edu/Pubs/foodnut/09362.html American academy of orthopaedic surgeons(aaos). (2007, August). Retrieved from http://orthoinfo.aaos.org/topic.cfm?topic=a00370 Eat to compete. (2011). Retrieved from http://www.extension.iastate.edu/nutrition/sport/protein.html