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