Sports Nutrition

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Sports Nutrition

• Gwinnett County Public Schools
• School Nutrition Program

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Outline

• Proper hydration
• Energy
• Protein
• Ergogenic Aids

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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 drops in performance
• a drop of 15-20 can be fatal

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Water

• Water is easily lost through sweat and
  evaporation off the lungs
• To maintain proper hydration
• Drink gt 8 cups H2O per day
• Before an event drink 1-3 cups water
• During an event drink ½-1 cup every 15-20 minutes
• After an event drink 2 cups for every pound body
  weight lost
• Avoid caffeinated, carbonated, and alcoholic
  beverages

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Water vs. Sports Drinks

• Sports drinks contain glucose electrolytes that
  water does not
• When do you use sports drinks?
• Events lasting gt 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

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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, cross country, tennis

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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

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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

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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

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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

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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

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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

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More Info or Questions

• www.acsm.org
• www.nal.usda.gov/fnic/pubs
• www.gssiweb.com
• www.nutrifit.org
• www.eatright.org