Sports & Exercise Nutrition
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Whether you are just starting to exercise, or you’ve been training for years, it’s important to consider nutrition to see best results. This workshop will cover pre-exercise, during exercise, and post-exercise nutrition & hydration strategies.
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Sports & Exercise Nutrition
- 1. SPORTS & EXERCISE NUTRITION Montana University SystemWellness Program Spring 2016
- 3. Fueling Exercise ■ Good nutrition = – Ability to exercise harder & longer ■ Burn more calories – Feeling better during exercise – Faster recovery – Better results – Improved health ■ Pre-exercise, during exercise, and post-exercise nutrition all play important roles ■ Important for both the casual exerciser & serious athlete
- 4. Fueling Exercise ■ Optimal hydration = – Delayed fatigue – Improved mental acuity – Less cardiovascular stress – Improved ability to regulate body heat – Improved recovery
- 5. 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
- 6. Disclaimer ■ Highly individual ■ Practice! ■ Don’t try something new on race day
- 7. 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
- 8. 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
- 9. 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/1Tablespoon peanut butter – 30-60 minutes ■ Sports drink or food ■ Piece of fruit
- 10. 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
- 12. 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
- 13. 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
- 14. 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
- 16. 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
- 17. 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
- 18. 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
- 19. 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
- 20. 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
- 21. 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
- 22. Exercise Nutrition forWeight Loss ■ Do not exercise to earn the right to eat (The Free Pass) – Treadmill + Buffet study ■ Very tough to compensate for a lousy diet – 30 min jogging = 1 Snickers bar – 90 min walking = 1 Naked juice – The Cupcake Situation