Sports Nutrition: Trainer: Matt Pargeter

Sports Nutrition
Trainer:
Matt Pargeter
1
Nutrition for Sports Performance Overview
Segments:
 Sports Nutrition Introduction
 The Athlete's Grocery List — Tips for

Healthy Eating
 The 3 Principles of Sports Nutrition
 Your Sports Nutrition Game Plan:

Hydration to Recovery
2
Sports Nutrition Introduction
Sports nutrition is the practical

science of hydrating and fueling
before, during, and after
exercise
Executed properly, sports
nutrition can help promote
training and performance
Done incorrectly or ignored, it
can derail training and hamper
performance
3
Benefits of sports nutrition

 Enables you to train efficiently
 Helps provide energy you need
to compete
 Helps you prepare for high
performance activities
 Promotes muscle building and
recovery by providing
important proteins
4
Benefits of sports nutrition

 Helps improve body
composition
 Helps provide carbohydrate to
working muscles
 Helps provide the necessary
protein for muscle building and
repair
 Helps keep the body hydrated
and replaces critical minerals
lost to sweat
 Helps support the maintenance
of good health 5
True or False?
True or False?
Having a healthy diet and taking

part in exercise means we will live
long and healthy lives
Healthy Eating & Exercise = Long Life
Bruce Lee Winston Churchill


• Martial arts star • Prime minister of England
• < 5% Body fat • Heavily obese
• Famous for one-finger push- • Famous for drinking alcohol
ups daily and always smoking
cigars
Died age 32 Died age 90

• Why do some people who break the rules get away with it?
• Luck
• Medical help
• Genetics
Individuality
Each athlete will have different dietary
requirements depending on their:
1. Sport played
2. Training
3. Age
4. Sex
5. Body Size
6. Environment for training and competition
Sports Nutrition 101
1 •What to eat?
2 •When to eat?
3 •How much to eat?

Segments:
 Sports Nutrition Introduction
 The Athlete's Grocery List — Tips

for Healthy Eating
 The 3 Principles of Sports Nutrition

14
Tips for Healthy Eating
 Sports nutrition focuses on what

you need to be fueled and hydrated
during exercise, and to promote
recovery after exercise
 But what are you eating the
rest of the time, when you’re
not exercising?
 Cutting-edge sports nutrition is
founded on healthy eating
15
1. Increase complex carbohydrates

2. Decrease dietary fat
3. Ensure adequate protein intake
4. Increase dietary fibre
5. Decrease / eliminate alcohol
6. Decrease salt intake
7. Increase water intake.
18
Aim for a well-balanced diet:
 Carbohydrates from a variety of

whole grains, vegetables, fruit,
and beans
 Protein from fish, poultry,
lean meats, beans, low-fat or
nonfat dairy foods, and eggs
or egg whites
 Fats from healthy sources, such
as vegetable oils, nuts, seeds,
and avocados
17
Carbohydrates
 Healthy sources:
Whole grain cereals, breads, and pasta; fruits,
vegetables, and beans
 Nutritional benefits:
Major source of energy, vitamins, minerals, and
fiber
 Health benefits:
Regularity and the maintenance
of good health
 Performance benefit:
Carbs are your major muscle fuel source for high-
intensity exercise
18
Protein
 Healthy sources:
Fish, poultry, lean meats, low-fat and nonfat
dairy foods, seeds, nuts, beans, and eggs
 Nutritional benefits:
Provides amino acids, the building blocks for
making proteins
 Health benefits:
Proteins make up muscle and help build
antibodies
 Performance benefits:
Protein helps in the building and repair of
muscle tissue, and works with carbs to boost
the rate of recovery after exercise 19
Fats
 Healthy sources
Vegetable oils like canola oil and olive oil, nuts, seeds, and fish
 Nutritional benefits
Major source of energy; vitamins A, D, E, K; omega-3 fatty acids and
other
essential fats
 Health benefits
Support the maintenance of good health
 Performance benefits
Fats are the major muscle fuel sources for low-intensity exercise
 Limit certain fats
 Limit your intake of saturated fats and cholesterol by choosing lean meats and
low-fat or nonfat dairy foods and egg whites
 Keep trans fats intake as low as possible by reading labels and limiting your intake
20
of fried fast foods and commercially prepared baked goods
Made Simple
At meals:
 Fill ¾ of your plate with a variety of
carbohydrate-based foods like fruit,
cereals, pasta, bread, potatoes, and
vegetables
 Fill the other ¼ of your plate with
lean protein foods, such as fish,
poultry, lean meats, low-fat or nonfat
dairy products, beans, and small
amounts of nuts and seeds, which
provide healthy fats
21
Healthy Eating for Athletes:
Vitamins and Minerals
 Vitamins and minerals are essential to the diet
You can’t make them so you have to get them from foods or dietary supplements
 Essential micronutrients have many important functions, including:

Supporting growth, repairing tissues, carrying oxygen to muscles and other tissues, and
supporting the metabolism of energy, carbs, protein, and fat
 All the essential vitamins and minerals are important to athletic

performance and good health. Some key examples are:
B vitamins (thiamin, riboflavin, and pyridoxine) – for energy and nutrient metabolism
Vitamin C – a dietary antioxidant that helps to reduce free radicals and lipid oxidation in body
tissues
Calcium and vitamin D – for strong and healthy bones
Iron – for red blood cell formation
 For extra insurance, consider taking a basic daily multivitamin/mineral

22
supplement
Food Cravings
Why are you hungry?
Food Pyramid
Made Simple
Humans – Most Adaptable Creatures on Earth
Sports Endorsements
29
Testimonials
Sports Supplements
Sports Supplements – Big Busine$$
32
In Summary
The focus of The focus of

healthy eating: sports nutrition:
To help ensure that you To help keep you hydrated,
remain healthy over the to fuel your exercise, and to
long term promote recovery
after exercise
Athletes need both!

33
Segments:
 Sports Nutrition Introduction
 The Athlete’s Grocery List — Tips

for Healthy Eating
 The 3 Principles of Sports

Nutrition

34
The 3 Principles of Sports Nutrition
The 3 most important principles of sports

nutrition are as follows:
 Stay hydrated
 Provide fuel for your muscles
 Promote optimal recovery after exercise
Apply these principles correctly as part of your

training, and it will help you compete at your
best
35
Hydration 9, 10
During exercise, you lose fluid and electrolytes as you sweat:

 The key electrolyte is sodium
 If you don’t replace both fluid and sodium during exercise, you can become
dehydrated
The single largest contributor to fatigue during exercise is dehydration

caused by fluid and sodium losses:
 Inadequate fluid and sodium make your heart work harder and make exercise
much more difficult
 Dehydration also impairs concentration and the ability to make tactical
decisions
Complicating matters is that thirst alone is not a good indicator of your

hydration needs during exercise
36
Principles of Sports Nutrition:
Hydration
Losing over 2% of your body weight due to fluid loss during
exercise means you are dehydrated and your performance has
already been hampered:
 A 2% loss is just 3 lbs for a 150-lb athlete
 It is common to lose this much fluid, or more, during a workout or
competition
Consuming too much plain water during exercise leads to
overhydration, potentially resulting in hyponatremia, which also
impairs performance and can have serious health consequences
Stay within your hydration zone during exercise:
 That means avoid gaining weight during exercise due to
overconsuming fluid
 And don’t lose any more than 2% of your body weight due to fluid loss
Fortunately, dehydration and overhydration can be avoided or
minimized by sticking to a disciplined hydration plan
37
Hydration
38
Hydration
39
Hydration
To avoid the performance-

impairing effects of
dehydration:
 Start training sessions and
competitions fully
hydrated
 Rehydrate as needed
during exercise
 Fully replace fluid and
sodium losses after
exercise
40
Hydration
41
Hydration
42
Fueling5, 6, 12
 Carbohydrates are the  Starting exercise with full

primary muscle fuel for carbohydrate stores can
most types of exercise delay the onset of fatigue
and help you train or
 60–90 minutes of endurance
training or a few hours in compete more effectively
the weight room can  Workouts and performance
seriously deplete during competitions suffer if
carbohydrate muscle fuel your diet does not provide
stores sufficient carbs
43
Fueling
There are 2 forms of When you’re fully

carbohydrate in your body: loaded with carbs, you
 Glucose, which circulates in have:
the bloodstream  About 40 calories of
 Glycogen, which is bundles glucose in the
of glucose stored in the bloodstream
liver and muscles  About 1,900 calories
stored as glycogen
in the muscles, plus
liver glycogen
44
Fueling
“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 levels
drop, and you are forced to either slow
way down or stop
 In some sports this is called “hitting the wall”
45
Fueling
Avoid “Hitting the Wall”

46
Fueling
To avoid running out of
muscle fuel during workouts
or competitions:
 Start training sessions and

competitions fully fueled
 Refuel as needed during
exercise
 Replenish glycogen stores
after exercise
Low-carb diets are NOT appropriate for athletes! 47

Recovery 9
 Workouts and Recovery includes:

competitions deplete your  Reloading carbohydrate
glycogen stores fuel stores
 Muscle tissue is damaged  Repairing and building
as you train and compete, new muscle tissue
and requires repair
 Rehydrating
 Your muscles are also
being stimulated to adapt
to your training workload
48
Recovery
 Recovery is where you  The recovery process

realize the gains from all doesn’t start after
of your training exercise until you
 Recovery enables you to provide your body the
be ready for your next nutritional components
workout or competition it needs:
 Carbohydrates
 Protein
 Fluids and sodium
49
Recovery
In order to promote rapid

recovery, as soon as possible after
training or competing (within 30–
60 minutes), consume:
 Carbohydrates for glycogen restoration
 Protein for repairing and building new
muscle tissue
 Fluids and sodium for rehydration
50
To apply these principles correctly, practice them during

training.
 When your training and sports nutrition regimen

are in sync, you maximize your performance gains
 It is only through a system of trial and error
during training that you can develop your own
personalized sports nutrition plan
 Practice your sports nutrition regimen during
training. Don’t try anything new on race or game
day
51
Segments:

for Healthy Eating
 The 3 Principles of Sports Nutrition
 Your Sports Nutrition Game Plan:

52
Your Sports Nutrition Game Plan
Putting the principles of sports

nutrition into practice:
 Start exercise fully hydrated
5, 6
and fueled
 Carbohydrate load when necessary
 Match your sweat rate and know
what to hydrate with during exercise
 Refuel as needed during exercise
 Promote full recovery:
 After exercise
 Daily strategies
53
Start Exercise Fully Hydrated and Fueled
By starting workouts and competitions fully hydrated:

 It can help you train hard and achieve effective/efficient workouts
 It can help you compete
Make up for any fluid deficits from prior workouts or competitions:
 Consume 15–21 fl oz (430–600 ml) of water or a sports drink 2–3 hours before
training or competing
Keep hydrating as needed during warm-ups
Monitor your hydration status before exercise by checking the color of your
urine:
 Light-yellow color is consistent with adequate hydration
 If urine is the color of apple juice, more fluids are needed
54
Glycogen stores get utilized every time you train

or compete:
 If fuel reserves aren’t consistently replenished, deficits build, and
you feel fatigued during exercise
Top off muscle glycogen fuel stores before exercise:

 Consume a carb-based meal 2–4 hours before exercise
 Choose familiar carb-based foods and beverages, including pasta,
rice, bread, cereal, vegetables, fruit, and sweetened dairy products,
such as flavored yogurts and flavored milks
The goal is to start fully fueled, but feeling comfortable:

 Avoid slow-to-digest fatty and high-fiber foods prior to exercise
 Experiment during training to find the right food items and routine
that work best for you
55
Examples of carb-based pre-exercise meals

(2–4 hours before exercise)
Breakfast
 Cold or hot cereal, fruit, and low-fat or nonfat milk
 French toast or pancakes with maple syrup
 English muffin with jam and peanut butter, banana, and fruit juice
Lunch or Dinner
 Pasta with tomato sauce, French bread, steamed vegetables, low-fat/nonfat milk,
pudding, and canned fruit
 Grilled chicken sandwich, baked potato with low-fat sour cream or salsa, and low-
fat frozen yogurt
 Thick-crust cheese pizza, low-fat gelato, and canned peaches
 Baked or grilled chicken, turkey, fish, or lean beef; steamed rice; roll;
green beans; low-fat frozen yogurt; and fruit juice
56
Consume an easy-to-digest carb-based snack (about 40–60 grams

of carbs) 30–60 minutes before exercise, along with fluids.
If you’ve got pre-game jitters, don’t skip eating entirely:

 Try liquid carbohydrate sources in place of solid foods
Ideas for easy-to-digest, carb-based options:

 Fruit smoothie or meal-replacement beverage
 Small roll or sandwich made with a banana and honey
 Low-fat or nonfat yogurt or frozen yogurt, gelato, or sorbet
57

 Start exercise fully hydrated
and fueled
 Carbohydrate
5,
6 load when necessary
 Match your sweat rate and know

 After exercise
58
Carbohydrate Load When Necessary
 Carbohydrate loading is a research-

supported fueling strategy designed
to help athletes prepare for
high-endurance activities
 Consider carbohydrate loading before
periods of intense training or a long
endurance event
 If you’re exercising at a steady pace
and intensity, carbohydrate loading can
increase endurance by about 20%
59
How to Carbohydrate Load
Two Different Carb-Loading Example:

Approaches Regimen 150-lb (68-kg) athlete
3–4 days prior 3.6–5.5 g carbs per lb 540–825 g carbs per day
(Taper exercise for body weight daily for 3–4 days before
3–4 days before (8–12 g per kg)
your event)
1–2 days prior 4.5–5.5 g carbs per lb 675–825 g carbs per day
(Rest for 1–2 days body weight daily for 1–2 days before
before your event) (10–12 g per kg)
60
600-grams carbs-per-day sample menu
Breakfast Afternoon Snack
• 1 cup cold breakfast cereal with 1 cup low-fat or • 2 cups fresh fruit smoothie made with yogurt and frozen or
nonfat milk canned fruit
• 1 cup canned peaches • 1 PowerBar® Fruit Energize™ bar
• 2 slices white toast with jam Dinner
• 1 cup of orange juice • 1 1/2 cups pasta
Morning Snack • 1 cup tomato sauce with or without lean meat
• 1 PowerBar® Sport Energy™ bar • 1 cup cooked green beans
• 1 banana • 1 orange
Lunch
• 1 cup sorbet with fruit
• 1 bagel with banana and honey
• 1 cup fruit juice
• 1 sandwich with lean meat, tomato,
and lettuce Evening Snack
• 1/2 cup canned mandarin oranges or fruit cocktail • 1 cup cold breakfast cereal with 1 cup low-fat or nonfat milk
• 1 cup low-fat or nonfat yogurt with fruit
• Water
61

and fueled
 Carbohydrate load when necessary
 Match your sweat rate and know
what to hydrate with during
exercise 9, 10
 After exercise
62
Match Your Sweat Rate and Know What to Hydrate
with During Exercise
To stay hydrated during exercise, consume fluids at a rate that

closely matches your sweat rate:
 Matching your sweat rate generally requires

about 14–27 fl oz (400–800 ml) of fluid every
hour of exercise, preferably in smaller
amounts taken frequently. But fluid needs can
vary considerably
 Calculate your sweat rate to determine your
actual hydration needs
 To calculate your sweat rate, and for a
personalized plan to meet your unique
hydration needs, click on the
PowerBar Sweat Rate Calculator at
www.powerbar.com/src
63
Carry your own sports bottle or fuel belt and use breaks wisely:
 Most athletes can easily consume about 5 fl oz (140 ml) during a quick
break; each gulp is about 1 fl oz (30 ml)
Monitor the effectiveness of your hydration plan. Many

athletes fall far short of meeting their hydration needs during
exercise:
 Weigh yourself before and after practices or competitions
 The goal is to stay in your hydration zone and avoid dehydration. That
means losing no more than 2% of your body weight during exercise
 If your weight loss is greater than 2%, make a conscious effort to take
in more fluids during exercise
64
A sports drink is generally the best option when you’re training or

9, 10
competing. The advantages of a sports drink over plain water are many:
 Promotes better performance  The sodium also helps maintain your

because it provides carbohydrates to drive to continue drinking fluids when
fuel your muscles and your brain exercising, which is crucial to meeting
your fluid needs
 Athletes freely consume more fluids
when their hydration beverage is  Sodium also helps you retain the fluid
flavored, as is the case with a sports that you’ve consumed
drink
 Sodium and carbs cause the fluid in
the sports drink to be absorbed more
quickly
65
Water is fine when A sports drink

exercising for less than is recommended for
1 hour in moderate exercise of 1 hour
temperature conditions or longer, and
anytime conditions
are hot or humid
66

and fueled
 Match your sweat rate and know
 Refuel as needed during exercise
7, 8

 After exercise
67
Refuel As Needed During Exercise
 Carbohydrate is the primary muscle fuel utilized

during exercise, and stores are limited
 Carbohydrate refueling needs depend on the
length and intensity of exercise
 For long-duration, all-out effort, refuel with
sports nutrition products that provide a 2:1
blend of glucose and fructose to enhance
energy delivery to muscles and help prepare
you for high-endurance activities
68
Refuel As Needed During Exercise
Carb Refueling Recommendations

Exercise lasting less Carbohydrate intake during exercise is not required to fuel your
than 1 hour performance
However, a sports drink with carbs and sodium can help hydrate
you more effectively under hot and humid conditions
Exercise lasting Consume 30–60 g carbs during each hour of exercise to boost
1–2 hours performance and help prepare you for high-endurance activities
Intense training Consume 45–90 g of a 2:1 blend of glucose and fructose per
lasting longer than hour of exercise to increase energy delivery to muscles and
2–3 hours help prepare you for high-endurance activities
69

and fueled
 Match your sweat rate and know
 Refuel as needed during exercise
 Promote full recovery:
5, 9
 After exercise
70
Promote Full Recovery: After Exercise
Your body is ready to start the

recovery process as soon as you
finish your workout or competition,
but you need to provide the
necessary nutrients:
 Carbohydrates to restore depleted
glycogen stores
 Protein to repair and build muscle
tissue
 Fluids and sodium to rehydrate
71
Carbohydrates
To speed glycogen restoration after strenuous exercise:
 Consume 0.5 grams of carbs  For heavy training, repeat this
per lb (1.1 grams per kg) body hourly for the first 3 hours after
weight within 30 minutes of exercise, or consume carb-based
finishing exercise meals and snacks
 For a 150-lb (68-kg) athlete,  Simple carbs right after exercise
that equates to 75 grams of are more effective at speeding
carbohydrates right after exercise glycogen restoration
 Repeat this within 2 hours  This is especially important if
after exercise, or consume you are exercising again within
a carb-based meal 24 hours
72
Fully rebuilding glycogen stores takes about 24 hours on a
carb-based diet — but many athletes don’t get enough total
carbs each day
Total Daily 150-lb (68-kg)
Exercise
Carbohydrate Needs Athlete
Light <1 hour, 2.3–3.2 g of carbs per lb 345–480 g of
low- intensity body weight (5–7 g per kg) carbs per day
Training
Heavy 1–4 hours, 3.2–4.5 g of carbs per lb 480–680 g of

moderate- to body weight (7–10 g per kg) carbs per day
Training high-intensity
Extreme > 4 hours, 4.5–5.5 g per lb 680–816 g of

moderate- to body weight (10–12 g per kg) carbs per day
Training high-intensity
73
Sample intake for about 500 g carbs per day Grams of carbs
1 cup cereal, 1 cup milk 45
1 cup blueberries 21
PowerBar® Sport Energy™ bar 43
Sandwich, 2 oz turkey 32
1 cup baby carrots 12
16 oz chocolate 1% milk 52
1 cup flavored yogurt 47
BBQ chicken tenderloins, 7.5-oz package 34
1 cup white rice 41
1 cup cooked sweet potatoes 58
1 PowerBar® Harvest Energy™ bar 35
16 oz cranberry juice 68
PowerBar ProteinPlus® protein powder drink mix (1 serving) 7
Total grams of carbs 495
Food values — USDA database.15 PowerBar values based on analysis.

74
Protein
Muscle tissue repair and building is critical
to recovery:
 Muscle tissue is made up of  These amino acids are then
proteins, and proteins are made absorbed and repackaged into
up of building blocks known as the proteins your body needs
amino acids for the repair and building of
 When you consume foods, any muscle tissue
protein present is digested and
broken down into its component
amino acids
75
Athletes need more protein than inactive individuals, but most athletes get
plenty of protein — and consuming more offers no extra muscle-building or
performance benefits
Total Daily Protein Needs 150-lb (68-kg) Athlete
Resistance 0.55–0.77 g per lb body weight 82–116 g protein

Exercise (1.2–1.7 g per kg) per day
0.55–0.73 g per lb body weight

Endurance 82–109 g protein
(1.2–1.6 g per kg)
Exercise per day
Teenage 0.68–0.91 g per lb body weight 102–136 g protein

Athletes (1.5–2.0 g per kg) per day
76
Sample daily intake for about 130 g protein per day Grams protein
1 cup cereal, 1 cup milk 11
PowerBar ProteinPlus® protein bar 24
Sandwich, 2 oz turkey 20
½ cup baby carrots 1
1 cup low-fat milk 8
8 oz low-fat yogurt 8
4 oz chicken breast 28
1 cup brown rice 6
1 cup cooked broccoli 2
PowerBar ProteinPlus® protein powder drink mix (1 serving) 20
Total grams of protein 128 grams
Food values — USDA database.15 PowerBar values based on analysis.

77
Protein
Focus on timing your protein intake in relation
to workouts.
 Taking in protein after a workout provides the amino acid building
blocks needed for repairing muscle fibers that get damaged during
exercise and to promote the development of new muscle tissue.
 Although protein requirements vary between individuals, in general look
to consume a minimum of 15–25 grams of protein within an hour after
exercise to maximize the muscle building and repair process.
78
FOR RESISTANCE TRAINING: CONSUME ABOUT 20–40 GRAMS

OF PROTEIN JUST BEFORE AND/OR JUST AFTER EXERCISE*
One time (in one sitting) 20–40 grams just after exercise
OR
10–20 grams just before and 10–20 grams
In two sittings
just after exercise
OR
In hourly intervals for up to 3 hours after exercise 5–10 grams just after exercise, and then
or until regular meals resume 5–10 grams every hour for 3 hours
* Totals based on 0.18 grams per lb body weight (0.4 grams per kg)
79
Fluids and Sodium

Even if you are diligent in your hydration efforts during exercise,
you may lose more fluids than you take in
 Weigh yourself before and after  Rehydration will be more

exercise to gauge your net loss effective when sodium is
of fluids included with the fluid and food
 Replace fluids lost by gradually you consume as you recover
drinking 16–24 fl oz per lb lost
(1,000–1,500 per kg)
80
81
It can’t be overemphasized: Practice it during training
 When your training and sports nutrition regimen are in sync,

you help achieve your performance gains
 It is only through a system of trial and error during training

that you can develop your own personalized sports nutrition
plan
 Practice your sports nutrition regimen during training
 Don’t try anything new on race or game day
82
Segments:

for Healthy Eating
 The 3 Principles of Sports

Nutrition
 Your Sports Nutrition Game Plan:

83
Any Questions?
Credit: tdwsport.com
84
APPENDIX
Frequently Asked Questions (FAQs)
1) I train early in the morning. I can’t eat a meal a few hours before? What are some
alternatives?
For early morning games and events, not too many athletes want to get up
extra early in order to eat a hearty meal.
Instead, a light meal or snack will do. Many athletes find that a more liquid
snack, such as a yogurt, nutrition shake, or energy gel works well. Liquids empty
from the stomach faster, so this works well for those who may have pre-event
jitters or a touchy stomach.
Others will consume an energy bar 30–60 minutes prior to exercise with great
success.
It is important to top off your energy stores before exercise; studies have shown
that endurance performance can improve by 20% for some individuals when
they have fueled properly.
85
APPENDIX
2) What about caffeine?

Caffeine has come into play as an important ergogenic aid in sports
nutrition. It may help you work out harder, or compete at a higher
intensity without actually feeling like you are.
But remember, more is not better in the case of caffeine; modest doses
in the range of 1–3 mg/kg, about 70–200 mg for a 150-lb (68-kg) person
have been shown to be just as effective as higher amounts.
86
APPENDIX
3) What do I do for everyday eating when I am not exercising? What is a healthy,

everyday diet?
Aim for a healthy diet:
• Carbohydrates from a variety of whole grains, vegetables, fruit, and beans
• Protein from fish, poultry, lean meats, beans, low-fat or nonfat dairy foods, and eggs
or egg whites
• Fats from healthy sources such as vegetable oils, nuts, seeds, and avocados
Compared to the recommendations for healthy eating for the general population, an
athlete needs to increase carbohydrate sources in their diet to meet the body’s
increased demand for energy, as well as increase fluid intake to cover sweat losses.
Studies have shown that a diet that consists of 60–65% carbohydrate during the
training period resulted in improved muscle glycogen concentrations and/or significant
improvements in athletic performance.7
87
APPENDIX

4) I avoid carbs because I have heard they can make you fat. Is this true?
Carbs can contribute to weight gain and excess body fat, but only if they are
consumed in excess of what your body needs.
This is also true of fat and protein. Remember that as an athlete, you require
more fuel, and the primary fuel for active muscles is carbs. In your daily nutrition
plan, aim for more nutrient-dense carbs and limit your intake of low-nutrient
carbs such as candy, soda, and desserts.
To optimally fuel for your sport, you should aim for simple, readily absorbed carbs
soon before, immediately after, as well as during exercise; carbs that have higher
fiber content are better to have after exercise, or at meals a few hours before.5
88
APPENDIX

Many athletes fail to take in adequate carbohydrates and adjust their intake as
their training demand changes. Carbohydrate needs will vary depending on
the intensity and time in training.
Total Daily 150-lb (68-kg)

Exercise
Carbohydrate Needs Athlete
Light 2.3–3.2 g of carbs per lb 345–480 g of

<1 hour, low-intensity
Training body weight (5–7 g per kg) carbs per day
Heavy 1–4 hours, moderate- to 3.2–4.5 g of carbs per lb 460–680 g of

Training high-intensity body weight (7–10 g per kg) carbs per day
4.5–5.5 g per lb
Extreme >4 hours, moderate- 680–816 g of
body weight
Training to high-intensity carbs per day
(10–12 g per kg)
89
APPENDIX
5) What are examples of slow-to-digest and fatty foods?

We have said in the presentation that you should avoid slow-to-digest fatty and
high-fiber foods before exercise. This is because these types of foods tend to stay
in your stomach longer. If your stomach is full, you could get stomach cramps and
nausea. Blood flow to your digestive system is reduced during exercise, so this
could make matters even worse.
High-fat foods include things like bacon, fatty meats, fried foods, pastries, salad
dressings, pies, nuts, and rich desserts.
High-fiber foods include things like beans, raw vegetables, bran cereals, corn,
popcorn, nuts, seeds, fruits with skins, and dried fruit.
90
APPENDIX
6) This course is aiming to help me improve my sports performance. What do I do if

I have other exercise goals besides performance? For example, weight gain,
muscle building, or weight loss?
For weight gain and muscle building:

First of all, as an athlete you are striving for gains in muscle and strength. Extra
body fat is rarely the desired goal and would be unlikely to transfer into enhanced
performance.
Aim to gain no more than 2–3 lbs (1–1.5 kg) per week, by increasing regular
portions of healthful foods. You should be eating 5–6 full meals per day. By
increasing your regular calorie consumption by 500–1,000 calories per day, along
with regular resistance training, you should be on your way.
91
APPENDIX
For weight loss:

It is important to realize that a drastic reduction in energy intake can negatively
impact your performance.
If at all possible, weight loss should be undertaken in the off-season, before

your training begins to ramp up. A realistic goal is to lose about 1 lb (0.45 kg) of
body weight per week.
To achieve this, you’ll need a calorie deficit, a shortage of about 500–750

calories every day. If you want to drop 5 lbs (2.3 kg), plan on taking about 5
weeks to pull it off. To lose 8 lbs (3.6 kg), plan on about 8 weeks.
92
APPENDIX
7) Do these recommendations work for teenagers?

The answer is yes! Teen athletes have some specific areas to focus on, such as the
importance of adequate calcium in their diets, and their protein needs per body
weight are slightly higher than for adult athletes.
In terms of total protein intake, teenage athletes require about 0.68–0.91 grams
of protein per lb of body weight daily (1.5–2.0 grams per kg). For a 150-lb (68-kg)
high school athlete, this equates to 102–137 grams of protein daily.
Most athletes easily consume this amount of protein or more in a day. Consuming
more protein than you need offers no performance benefit and does not further
increase your muscle mass.
93
REFERENCES
1. Desbrow B. Leveritt M. Well-Trained Endurance Athletes’ Knowledge, Insight, and Experience of Caffeine Use. Int J Sports Nutr Exerc Metab 2007; 17: 328–339.
2. Sokmen B, Armstrong LE, Kraemer WJ, Casa DJ, Dias JC, Judelson DA, Maresh CM. Caffeine Use in Sports: Considerations for the Athlete. J Strength Conditioning Res 2008; 22: 978–986.
3. Armstrong LE, Casa DJ, Maresh CM, Ganio MS. Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance. Exerc Sport Sci Rev 2007; 35: 135–140.
4. Burke L, Cort M, Cox G, Crawford R, Desbrow B, Farthing L, Minehan M, Shaw N, Warnes O. Supplements and Sports Foods. In: Burke L, Deakin V. Clinical Sports Nutrition. 3rd ed. McGraw-
Hill, 2006; 485–581.
5. Coleman EJ. Carbohydrate and Exercise. In: Sports Nutrition: A Practice Manual for Professionals. 4th ed. Sports, Cardiovascular, and Wellness Nutritionists Dietetic Practice Group. Dunford
M, ed. American Dietetic Association. 2006:14–32.
6. Burke L. Preparation for Competition. In: Burke L, Deakin V, eds. Clinical Sports Nutrition, 3rd ed, McGraw-Hill Australia Pty Ltd, 2006; 355–384.
7. Jeukendrup AE. Carbohydrate Feeding During Exercise. European J Sports Med 2008; 8: 77–86.
8. Currel K, Jeukendrup AE. Superior Endurance Performance With Ingestion of Multiple Transportable Carbohydrates. Med Sci Sports Exerc 2008; 40: 275–281.
9. American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: Nutrition and Athletic Performance. American College of Sports
Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2009; 41: 709–731.
10. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine Position Stand. Exercise and Fluid
Replacement. Med Sci Sports Exerc 2007; 39: 377–390.
11. Burke L. Racket Sports. In: Practical Sports Nutrition. Human Kinetics, Australia, 2007: 241–264.
12. Schoonen JC, Holbrook L. Physiology of Anaerobic and Aerobic Exercise. In: Sports Nutrition: A Practice Manual for Professionals. 4th ed. Sports, Cardiovascular, and Wellness Nutritionists
Dietetic Practice Group. Dunford M, ed. American Dietetic Association. 2006: 3–13.
13. Norton LE, Layman DK. Leucine Regulates Translation Initiation of Protein Synthesis In Skeletal Muscle After Exercise. J Nutr 2006; 136: 533S–537S.
14. Koopman R, Wagenmakers AJM, Monders RJF, Zorenc AHG, Senden JMG, Gorselink M, Keizer HA, van Loon LJC. Combined Ingestion of Protein and Free Leucine With Carbohydrate
Increases Postexercise Muscle Protein Synthesis in Vivo in Male Subjects. Am J Physiol Endocrinol Metab 2005; 288: E645–E653.
15. http://www.nal.usda.gov/fnic/foodcomp/search/.
16. Boirie Y, et al. Slow and Fast Release Proteins Differently Modulate Post-Prandial Protein Acretion. Prc. Nat. Sci.; USA 1997; 94: 14,930–14,935.
Tipton KD, Wolfe RR (2004).
17. Wilson J, Wilson GJ. Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes. J Int Soc Sports Nutr. 2006; 3 (1): 7–27.
Published Online 2006 June 5. doi: 10.1186/1550-2783-3-1-7. PMCID: PMC2129150.
18. Eating Well with Canada’s Food Guide — Health Canada.
94
APPENDIX
95
96
97
98

Sports Nutrition: Trainer: Matt Pargeter

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Sports Nutrition: Trainer: Matt Pargeter

Uploaded by

Copyright:

Available Formats

Sports Nutrition

 Sports Nutrition Introduction

 The Athlete's Grocery List — Tips for

 The 3 Principles of Sports Nutrition

 Your Sports Nutrition Game Plan:

Sports nutrition is the practical

Benefits of sports nutrition

Benefits of sports nutrition

Having a healthy diet and taking

Bruce Lee Winston Churchill

Bruce Lee Winston Churchill

Died age 32 Died age 90

3 •How much to eat?

 Sports Nutrition Introduction

 The Athlete's Grocery List — Tips

 The 3 Principles of Sports Nutrition

 Your Sports Nutrition Game Plan:

 Sports nutrition focuses on what

1. Increase complex carbohydrates

Aim for a well-balanced diet:

 Carbohydrates from a variety of

 Essential micronutrients have many important functions, including:

 All the essential vitamins and minerals are important to athletic

 For extra insurance, consider taking a basic daily multivitamin/mineral

The focus of The focus of

Athletes need both!

 Sports Nutrition Introduction

 The Athlete’s Grocery List — Tips

 The 3 Principles of Sports

 Your Sports Nutrition Game Plan:

The 3 most important principles of sports

Apply these principles correctly as part of your

During exercise, you lose fluid and electrolytes as you sweat:

The single largest contributor to fatigue during exercise is dehydration

Complicating matters is that thirst alone is not a good indicator of your

To avoid the performance-

 Carbohydrates are the  Starting exercise with full

There are 2 forms of When you’re fully

“Hitting the Wall”

Avoid “Hitting the Wall”

 Start training sessions and

Low-carb diets are NOT appropriate for athletes! 47

 Workouts and Recovery includes:

 Recovery is where you  The recovery process

In order to promote rapid

To apply these principles correctly, practice them during

 When your training and sports nutrition regimen

 Sports Nutrition Introduction

 The Athlete’s Grocery List — Tips

 The 3 Principles of Sports Nutrition

 Your Sports Nutrition Game Plan:

Putting the principles of sports

By starting workouts and competitions fully hydrated:

Keep hydrating as needed during warm-ups

Glycogen stores get utilized every time you train

Top off muscle glycogen fuel stores before exercise:

The goal is to start fully fueled, but feeling comfortable:

Examples of carb-based pre-exercise meals

Consume an easy-to-digest carb-based snack (about 40–60 grams

If you’ve got pre-game jitters, don’t skip eating entirely:

Ideas for easy-to-digest, carb-based options:

Putting the principles of sports

 Match your sweat rate and know