SPORTS NUTRITION Ashley DeMarco College Athletes
Jan 19, 2016
SPORTSNUTRITION
Ashley DeMarco
College Athletes
HYDRATION
Pre-workout: 1 hour prior to workout,
drink 2-3 cups
During Workout: 4-8 ounces every 15-
20 minutes of exercise
Post-Workout: For every pound lost,
drink 2 cups
Ideal solution contains 6-8% carbohydrates
PRE-COMPETITION MEALS
Starts several days prior
Serve to replenish carbohydrate stores
Day of minimize foods high in fats or
proteins
Avoid complex carbs
Consume more simple carbs, they are
absorbed faster
Avoid high fiber foods (causes bloating)
DURING COMPETITION
Low intensity: drink water
One hour of less of exercise
High intensity: Carbohydrates are needed
Drink sports drinks (14g/8oz of carbs)
4-8oz per 15 minutes of exercise
Want 30-60g of carbs per hour of exercise
POST-COMPETITION(RECOVERY)
45 minute window to replenish carbohydrate stores
Best if consumed within 15 minutes
Make sure to consume proteins, carbohydrates, and sugars
Sugars go right into the muscle cells
Simple carbs > complex carbs
Go to slide 4
CARBOHYDRATE LOADING
Begins several days prior to event
Days 1-3: perform high intensity
workouts, consume low to moderate
carbohydrates
Days 4-5: perform low intensity workouts,
consume high amounts of carbohydrates
Event day: consume pre-event meal
End result= more glycogen stores
Not recommended
NUTRIENT TIMING
Phase one: Energy Producing Phase
Phase two: Recovery Phase
Phase three: Growth Phase
ENERGY PRODUCING PHASE
1 hour prior to workout through the workout
Maintain blood sugar levels
Maintain maximum muscle glycogen stores (carbohydrates to muscles)
Keep hydrated, for normal/healthy
functions
Keep cortisol levels low
Maintain healthy
heart
RECOVERY PHASE
45 minute window to repair muscles/replenish glycogen
Window directs carbs and proteins to muscles for growth
Immediate recovery = beneficial
Muscle cells are sensitive to insulin
2 hours after workout: muscles begin insulin resistant
Examples of food for recovery, next slide
GROWTH PHASE
From end of recovery to next workout
Maximize growth and glycogen replenishment happens in this phase
Carbohydrates and proteins are crucial
Want lower glycemic foods
Fat cells become more sensitive to insulin
Most growth/recovery happens during sleep
HIGH GLYCEMIC VERSE LOW GLYCEMIC INDEX
High glycemic foods are good
immediately post-workout
Low glycemic foods are better for growth
and in-between workouts
More examples on next slide
INSULIN BENEFITS WITH EXERCISE
Stimulates DNA/RNA increasing protein synthesis
Amino Acid uptake into muscles
Decreases protein breakdown
Replenishes glycogen stores
Suppresses cortisol
CARBOHYDRATES
Maintain blood glucose levels
Replace muscle glycogen
Amount required depends on caloric
expenditure
Recommendations range from 6 to
10grams/kg body
Simple
Complex
PROTEINS
Should not supplement, but obtain
through diet
Recommendations range from 1.2 to 1.7
grams/kg body
Help increase muscle growth
Needed by endurance and strength-
trained athletes
Food before
supplements
FATS
Range from 20-30%of total calorie intake
Important source of calories
Essential fatty acids
Fat-soluble vitamins: A, D, E, K
OVERVIEW Stay hydrated
Make sure to consume proper nutrition immediately after workouts.
Eat a well balanced diet
• Live a healthy
lifestyle
• Do not cut off carbs
• Some fats are healthy fats
• Proteins help with muscle growth
WORKS CITED http://
www.fitday.com/fitness-articles/nutrition/nutrition-and-exercise-eating-to-fuel-your-workouts.html
Sports and Exercise Nutrition, book used in Nutrition for Fitness