Sports Nutrition
Information session
Morgan McDougall, ATC
KAHOOT
Hydration
• To calculate range of water intake:
– Weight in pounds x 0.5 = __________ oz/day to
weight in pounds x 1.0 = _________ oz/day
Example
150lbs x 0.5 = 75 oz
150 lbs x 1.0 = 150 oz
1 cup = 8 oz
Drink between 75 oz to 150 oz of water a day
How many cups is that?!
When to Drink Water?
Timing
Amount of Water
Pre - Exercise
2-3 Cups 2 hours before
During
1 Cup or 4-6 gulps every 1015 minutes
Post- Exercise
2-3 Cups for every pound
lost
More than 60 minutes
Incorporate sports drinks
Pre-Exercise/Game
4, 3, 2, 1 Guidelines
4 hours before an event 4 grams of carbs per
kg of your weight
or
3 hours before an event 3 grams of carbs per
kg
or
2 hours before an event 2 grams of carbs per
kg
or
1 hour before an event 1 gram of carbs per kg
Pre- Game Examples
• 4 hours
– Spaghetti w/ meat sauce
– Grilled chicken w/ pasta and veggies
– Turkey sandwich on whole wheat
bread and carrots
– Granola bar w/ sports drink
Pre- Game Examples
• 3 hours
– Baked Potato
– Cereal (whole grain) w/ 1% milk
– Pancakes/Waffles
– Instant oatmeal w/ 1% milk
– Fruit smoothie
– Yogurt (nonfat)
Pre- Game Examples
• 1 hour or less
– Raisins
– Fruit snacks or fruit rollups
– Applesauce
– Animal crackers
– Pretzels
– Carrots
– Jelly beans
Post- Exercise/Game
• Meals are similar with the pre-event
• Focus on protein
• Eat a meal within 90 mins after exercise
to help restore energy or glycogen
and help store protein synthesis
Equations to know
Kilograms = Weight (lbs)/ 2.2 = _______kg
Carbs = 7gm per kg
Protein = 1.4 gm per kg
Fats = 1 gm per kg
Carbs = 4 calories per gm
Protein = 4 calories per gm
Fats = 9 calories per gm
Example
150lbs / 2.2 = 68.18 kg
68 x 7 = 476 kg Carbs
68 x 1.4 = 95.2 kg Protein
68 x 1 = 68 kg Fat
476 x 4 = 1, 904 calories carbs
95.2 x 4 = 380.8 calories protein
68 x 9 = 612 calories fat
How many total calories to they have to eat?
Total of 2,896.8 calories to maintain weight
Eating on the Road
Tips
• Skip bread, tortilla or other “free” foods
before the start of the meal
• Ask for dressing on the side
• Avoid creamy or white sauces
• Choose a veggie or salad for a side
• Choose foods that are grilled, broiled or
baked
• Avoid fried foods
Eating on the road
tips 2
Mexican
•
Burrito, or soft taco with veggies, fish or steak (no sour
cream or cheese sauce)
Fast Food
•
Grilled chicken sandwiches (plain), veggie burger, grilled
chicken salad w/ reduced fat dressing
Sub Places
•
Chili, side salads, turkey, veggie or grilled chicken, no mayo,
veggies and wheat bread
Bakery Places
•
Veggie soup or broth soup, veggie sandwich, smoked turkey
sandwich
Quick Campus Snacks
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Whole grain bagel with peanut butter
Grapes, apples, oranges
Pretzels
Light popcorn
Cottage cheese, string cheese
Trail mix
Beef jerky
Fruit Juice = 100%
Vanilla wafers
Nuts (almonds)
Graham crackers
Jell-O
Questions
References
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Nutrition Manual for Vanderbilt Athletics
NCAA Performance Hydration
NCAA Eating on the Road
Eatright.com
Katie Callahan RN- Sodexo