SPORTS NUTRITIONBy: Lauren Franco, Southeast Missouri State University Dietetic Student

WHY IS NUTRITION IMPORTANT?• Good nutrition is important to perform at peak athletic ability. • Food is fuel. • You wouldn’t fill a car up with bad fuel so why would you fill your body

with bad food?

FOOD IS ENERGY• Energy is measured through calories.• Nutrients in food give us calories:• Carbohydrates• Protein• Fat

• When looking at a food label, you will find all of these listed and the amounts that are in each serving of food.

CARBOHYDRATES AND ATHLETES

• Carbohydrates can be stored in our muscles as glycogen, and used for quick energy

• Post exercise, the used glycogen needs to be replaced• 60% of your diet should come from carbohydrates• The best sources are:

• whole grains, fruits, vegetables, dairy, and beans

PROTEIN• Protein is used in the body for muscle growth and repair• Any extra protein is converted to fat

• Lots of information about sports nutrition states that you should eat a lot of protein, but too much of any macro nutrient; carbohydrates, protein, or fat, will just be stored as extra body fat.

• An athlete’s diet should consist of 10-20% protein• Sources include:

• milk, meat sources, nuts, beans, meat alternatives

CONSEQUENCES OF POOR EATING

• Fatigue/suboptimal performance• Poor growth• Loss of muscle mass/bone density• Increase risk of illness, inflammation, and injury• Longer healing time

BEST TIME TO EAT• Eat a meal 3-4 hrs before a game• A small snack about 1 hour before• Eat a snack within 30 mins after• A meal within 2 hours after

HEALTHY PRE-EXERCISE SNACK GUIDELINES

• High in carbohydrate (not sugar) • Low in fat and fiber • High in fluid content • Moderate in protein, as tolerated • Salty (if hot/humid weather)

SNACKS• What is the best?• From home:• Fruit – apples, oranges, or banana• Vegetables – carrots or celery• Cheese and crackers• Bagel with peanut butter• Low-fat yogurt

SNACKS• Convenience Store:• Trail mix• Nuts• Raisins• Granola bars• Pretzels• Chocolate Milk• Sports Drink

SNACKS• What not to eat?• Pizza• Chips• Soda• Snack cakes• Burgers• Candy

SNACKS• Unsure?• Read the food label• Make sure carbohydrates outweigh the fat and protein• Determine if it’s a good source of carbohydrates

• Whole grains• Fruit• Vegetables• Dairy• Beans

HEALTHY SNACK?

YES!

HEALTHY SNACK?

NO!

QUESTIONS?