SPORTS & EXERCISE NUTRITION

Montana University System Wellness ProgramSpring 2016

Fueling Exercise■ Good nutrition =

– Ability to exercise harder & longer■ Burn more calories

– Feeling better during exercise– Faster recovery– Better results– Improved health– Important for both the casual

exerciser & serious athlete■ Pre-exercise, during exercise, and post-

exercise nutrition all play important roles

Fueling Exercise■Optimal hydration =

– Delayed fatigue– Improved mental acuity– Less cardiovascular stress– Improved ability to regulate body heat– Improved recovery

Macronutrients■ Carbohydrates

– Provide immediate fuel as blood glucose■ Primary energy source during high intensity exercise

– Stored in the muscles and liver as glycogen■ Protein

– Building/repairing muscle requires a ready supply of amino acids– Ideal intake more about timing than about eating large amounts

■ Fat– Important fuel source during exercise

■ Primary energy source during longer, low intensity exercise■ Substrate utilization depends upon duration and intensity of

exercise– Moderate aerobic activity burns a combo of fat & carbohydrate

Disclaimer■ Highly individual■ Practice!■ Don’t try something new on race day

Specialized Sports Foods■ Drinks, gels, gummies, bars, etc.■ Used for:

– Convenience– Lack of appetite– Lack of time– Taking out the guesswork

■ Consider sports foods for exercise > 1 hr

Pre-Exercise■ Goals: Provide easily digested energy for a workout ■ Ideal: Carbohydrate-rich, include protein

– Low fiber, low-fat – 3:1 carb to protein ratio suggested

■ Dependent upon type & intensity of exercise– Cardio

■ “Jiggle” factor– Resistance training

Pre-Exercise ■ Time for food to settle

– 3-4 hours■ Full meal

– Oatmeal w/almonds + skim milk + banana– Tuna melt + fruit + yogurt

– 1-2 hours■ Snack

– Piece of fruit w/string cheese– ½ bagel w/1 Tablespoon peanut butter

– 30-60 minutes ■ Sports drink or food■ Piece of fruit

Pre-Exercise■ Early morning exercise

– Something small■ 6 oz. juice, cereal, milk, piece of fruit

– Fasting cardio?■ After work exercise

– Breakfast– 1st lunch– 2nd lunch– Exercise– Dinner

Carb Loading■ Endurance events lasting > 90 minutes■ Greater proportion of the diet from carbs, not just

extra calories– Make room for carbs by reducing fat

■ 3-5 grams carbohydrate per lb. body weight– 150 lb. person = 450–750 grams carbohydrate

(1800-3000 calories)– Expect 2-4 lb. water weight gain

■ 1 oz. glycogen stores 3 oz. water

During Exercise

■ Goals:– Maintain blood glucose, hydration, and electrolyte balance– Optimize performance

■ Carbohydrate based foods every 60-90 minutes during extended exercise sessions– Variety of carbohydrates – Sports foods, bananas, raisins, pretzels

■ 100-250 calories per hour after the first hour– Plan it out during endurance events

During Exercise■ Hydration

– Exercise lasting < 1 hr – water is best– 4-6 oz every 15-20 minutes during exercise– Hot conditions, intense exercise, long duration

exercise – sports drink/electrolyte replacement■ Carbohydrate

– 13-18 grams per 8 oz (240 mL)■ Sodium

– Helps body retain fluid and stimulates thirst■ Potassium

Hydration■ Goal: Balance fluid intake with sweat losses■ Sweating

– Lowers core body temperature via evaporation– 1-4 lbs/hour – highly variable– Depends upon:

■ Intensity of exercise■ Heat/humidity■ Heat acclimatization■ Genetics■ Gender■ Body size■ Training■ Clothing

Hydration■ Dehydration

– Symptoms: headache, fatigue, thirst, dizziness, muscle cramps, weakness, increased heart rate

■ Hyponatremia – Low blood sodium caused by over-hydration– Life threatening condition– Symptoms: nausea, vomiting, headache,

puffiness, weight gain– Slower athletes at greater risk

Hydration■ Amount and color of urine good indicator of

hydration– Pale yellow is optimal

■ Weigh naked before and after exercise for most accurate estimate of water lost– Drink 13-16 oz for every pound lost– Excess fluid loss is considered >2% of body

weight■ High sodium losses?

– Salty foods prior + salt to sports drinks

Post-Exercise■ Goals: Refuel, Repair, Replete

– Replace glycogen– Restore sodium & potassium– Provide protein to repair damaged tissue and

stimulate new muscle growth– Support impaired immune system, reduce

inflammation■ Even 100 calories post-exercise shown to reduce

soreness

Post-Exercise■ 15-60 minutes post-exercise is best for refueling

– Cardio – within 30 minutes – Resistance training – within 2 hours– No appetite? – Liquid meal

■ Best refueling: carbohydrate + protein– 3:1 ratio

■ Chocolate milk■ Apple w/string cheese■ Trail mix w/pretzels

Post-Exercise■ Rehydrate

– Top priority after cardio!– Sip fluids over time

■ Body may need 24-48 hours to replace fluid losses if significant

– Replace electrolytes + fluid losses■ Sodium: soup, vegetable juice■ Potassium: fruits & vegetables

Protein supplements

■ Unnecessary if dietary protein intake adequate– 0.5 – 0.8 grams per lb. body weight

■ Powders– Whey most popular

■ Digested quickly■ Relatively inexpensive

– Alternatives: milk, powdered milk

Ergogenic Aids■ No supplements can compensate for a lousy diet!

– Caffeine■ 2-6 mg/kg have shown effectiveness

– Decreases perceived exertion– 150 lb person = 136-409 mg caffeine

■ 1 cup drip coffee = 95-200 mg– Creatine

■ Important for high-intensity workouts■ Some evidence for increasing total body mass, lean mass,

short-term intense exercise performance, improved recovery, strength gains with exercise

■ Non-responders■ Holds water – will gain water weight

■ Many exercise supplements have little to no research evidence of effectiveness or long term safety

Questions?www.wellness.mus.edu

montanamovesandmeals.comwww.facebook.com/MUSWellness

wellness@montana.edu