Sie sind auf Seite 1von 13

Sports Nutrition

Outline
Proper hydration
Energy
Protein
Ergogenic Aids

Water
What does water do for us?
transports nutrients and oxygen
lubricates joints
maintains body temperature & electrolyte
concentrations
Your body is ~60% water
a drop in body water as small as 5% can lead
to significant drop in performance
a drop of 15-20% can be fatal



Water
Water is easily lost through sweat and
evaporation off the lungs
To maintain proper hydration:
Drink > 8 cups H
2
O per day
Before an event drink 1-3 cups water
During an event drink -1 cup every 15-20
minutes
After an event drink 2 cups for every pound
body weight lost
Avoid caffeinated, carbonated, and alcoholic
beverages



Water vs. Sports Drinks
Sports drinks contain glucose &
electrolytes that water does not
When do you use sports drinks?
Events lasting > 1hr
On a hot summer day
For those who dont drink enough water
Since sports drinks taste better, children
are more likely to drink them than water

Energy
Energy for sports comes from
carbohydrates (glucose) and fat stored in
the body
Short duration, high intensity sports use
primarily glucose for energy
Sprints, weight lifting
Longer duration sports use a combo of
glucose and fat
Soccer, tennis
Carbohydrates
Glycogen is a form of energy stored in
muscle
It is used up during physical activity, and
must be replenished through intake of carbs
Pregame meal (3-4hrs before): 300-1000cals,
mostly complex carbs
Bread, bagels, cereal, pasta
Postgame snack (within 30 mins): 100g carbs
& ~10g protein
Bagel with peanut butter & 2/3c raisins
Turkey sandwich & 1c applesauce

Protein
Protein builds and repairs muscle
Protein is used for energy ONLY if glycogen
stores are depleted
2-3 servings of meat, poultry, fish
legumes per day
Slightly higher for strength training
*Excess protein will NOT enhance gains in
muscle strength*
A competitive athlete over 14 years of age
needs ~.6-.9g protein per pound of body
weight
Ergogenic Aids
Ergogenic aids are performance
enhancing supplements
Many different ergogenic aids are
available, but very few are
considered both safe and effective
In general ergogenic aids should not
be recommended for children
Common Ergogenic Aids
Anabolic steroids
Synthetic versions of testosterone that
lead to increases in strength & muscle
But
Steroids are illegal!
Steroids can cause liver & heart disease,
stroke, drug dependence, and aggression
Steroids can decrease linear growth,
increase body hair & acne, & alter many
secondary sex characteristics
Common Ergogenic Aids
Chromium supplements
A trace mineral that facilitates actions of
insulin which transports glucose, amino acids,
& fat
Ads claim to increase muscle, decrease fat,
and increase glucose available for energy
Studies using more accurate measures for body
composition, however, do not support these claims
Chromium supplementation is NOT necessary, and
daily needs can be met through consumption of
whole grain foods
Common Ergogenic Aids
Creatine
Occurs naturally in skeletal muscle as
an energy source
Creatine helps replenish ATP during periods
of rapid ATP turnover
Creatine supplementation may improve
performance in short duration, maximal
bouts of exercise by minimizing the
usual decline in force or power



More Info or Questions
www.acsm.org
www.nal.usda.gov/fnic/pubs
www.gssiweb.com
www.nutrifit.org
www.eatright.org

Das könnte Ihnen auch gefallen