The Center Foundation
Sports Medicine
Easy Snacks and High Carbohydrate Foods
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Chocolate milk
Protein/ energy bars
Yogurt w/ granola
Fresh fruit
String cheese & crackers
100% fruit juice
Pudding/ fruit cups
Granola bars/ cereal bars
Animal crackers
Tortilla & cheese
Graham crackers w/ peanut butter &/or jelly
Low-fat popcorn
Whole grain bread/bagels/cereal
Pretzels
Dried fruit/ nuts
Trail mix
Peanut butter crackers
Carbohydrate gels
English muffin w/ peanut butter &/or jelly
Apple w/ peanut butter
Roasted peanuts/ almonds
Ensure/ Boost drinks
Tortilla wrap w/ peanut butter, banana slices, &/or raisins
The Center Foundation
Sports Medicine
Sports Nutrition Guidelines
1. To determine kg body weight: weight in lbs ÷ 2
2. Calorie need depends on body composition (muscles burn more calories than fat) age,
gender, training schedule
a. Active Males (age 14-18): > 2800-3200 Cal/ day
b. Active Females (age 14-18): > 2400 Cal/day
3. Do not go > 4hrs between eating
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Better to use Carbohydrates and Protein (calculated in g/kg body weight/day) rather than
counting the # of calories
a. High intensity sport requires more Carbohydrates/kg body weight/day
b. Carbohydrate requirements
i. Football: Pre-season/hard training need 6-10 g Carbohydrates /kg body
weight/day
ii. Endurance: 7-12 g Carbohydrates /kg body weight/day
iii. Soccer/Sprinters/Jumpers/Basketball/Rugby/Lacrosse: 6-8 g Carbohydrates
/kg body weight/day
1. Higher demands in-season/ during hard training
c. Carbohydrates are most important- aim for whole grains/fruits/veggies at every
meal
i. Less processed foods are generally better nutritionally
ii. Common Carbohydrate amounts
1. 32oz Sports Drink = 60g
2. 4 fig cookies = 42g
3. Energy bar = 45g
4. Banana = 30g
5. Carbohydrate gel packs = 28g
6. Handful of Pretzels = 25g
5. Middle Distance: 800m, 1500m, 300m
a. If >1 race/day- greater emphasis on recovery
i. 20-30g Carbohydrate every 20-30min
ii. Pre-hydrate 1-3hrs before
6. Football:
a. > Energy demands to support muscle gains
b. > Carbohydrate demands to offset fatigue
c. 10-20g Protein within 30min post-exercise- helps to promote muscle gain
d. > Calorie demands during Daily Doubles or hard in-season training
7. Eating for Muscle gain
a. 6 meals and snacks/ day
b. Protein ~1.6 g/kg body weight/day
c. Carbohydrates ~8-10 g/kg body weight/day
The Center Foundation
Sports Medicine
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d. Need progressive Weight Training + smart Nutrition + adequate Rest
i. Need 48 hours for adequate recovery after exhaustive exercise
e. Have to match energy expenditure + 500-600 calories EXTRA/day
Hydration:
a. Ounces of Water required at rest = Body weight in lbs ÷ 2
b. Drink at least 2 cups Water/sports drink 2 hours prior
c. Drink small amounts constantly
d. Don’t rely on Thirst
e. For every lb lost during activity, drink 3 cups Water
f. As intensity/duration of exercise increase- switch to Sports Drink > Water
i. Vitamin Water is NOT a sports drink because there is no Sodium, therefore
there is no drive to drink
ii. Energy Drinks not adequate for hydration and can cause Gastro-intestinal
distress- especially before exercise
Adding Energy dense foods
a. 1 c granola (500 cal) vs. 1 c oat cereal (90 cal)
b. Bag peanuts (170 cal) vs. Bag pretzels (110 cal)
c. Sandwich on sub (500 cal) vs. Sandwich on bread (300 cal)
d. Bagels (330 cal) vs. English Muffin (130 cal)
e. Trail Mix (220 cal) vs. Cereal Bar (120 cal)
Digestion
a. Meal- 3hrs
b. Snack- 2hrs
c. Carbohydrate drink- 1hr
Pre-exercise
a. Avoid high fiber- beans, broccoli, bran, cauliflower
b. Early events- plan big meal for late on the day prior to the event and light snacking
(1-2 hrs prior) on morning of
c. Eat your big meal approx 3 hrs before game
i. Ensures adequate fuel during and not starving after
ii. Takes ~ 4hrs to leave system
Recovery Nutrition
a. Glycogen (energy store)- must refill the tank after exercise
b. Within 30 min: Post-exercise recovery snack
i. 20-40g Carbohydrate and 10-20g Protein
c. Within 2 hrs: Full meal
i. Ratio of 4 Carbohydrate: 1 Protein
d. Greater importance for Athletes:
i. In multiple events
ii. Competing/training >1x/day
iii. < 24hrs recovery after exhaustive exercise (i.e., Tournament)
The Center Foundation
Sports Medicine
References and Helpful Websites
1. www.nolimitnutrition.com
a. Click on the “nutrition handouts” tab.
2. www.gssiweb.org
a. “Sports Science Library” has articles on hydration, sports nutrition, and training and
performance.
3. www.eatright.org
a. American Dietetic Association has sport specific guidelines and general nutrition
information.