Sports Nutrition:
Enhancing Athletic Performance
Amy Boltz, RD, LDN
What You Will Learn
• Nutrition Basics
• How nutrition can affect athletic performance
• What type of diet you should be on during
the training season
• What you should eat before, during and after
competition
• How to maintain proper hydration
Why is Nutrition Important?
• Good nutrition is essential to:
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Preserve and build muscle
Maintain healthy bones
Maximize oxygen transport and use
Repair existing cells and create new tissue
Maintain optimal fluid and electrolyte balance
Provide energy
Nutrition Can Significantly
Improve Athletic Performance
What is important?
Healthy Food Choices
Adequate Fueling
Hydration
Understanding supplements
What is the Best Diet for Athletes?
• A well balanced diet that includes variety
~30%
~55%
Carbohydrates
Protein
~15%
Fat
The Food Guide Pyramid
Fats & Sweets: sparingly
Dairy: 2-3
Vegetables: 3-5
Meat: 2-3
Fruits: 2-4
Grains: 6-11
Following the Food Guide Pyramid will help
achieve a well balanced diet
Energy…What is it and Where does it
come from?
• Energy is the ability to perform work
• Energy comes from food and is measured in
calories
• Calories come from:
• Carbohydrate
• Protein
• Fat
The Best fuel for our muscles
is Carbohydrates!!
High carb foods are grains, fruits,
vegetables, dairy, and beans
Carbohydrates
• Stored as glycogen in the muscles
– Preferred/ Major source of energy
– Broken down rapidly
– Important in maximal exercise
• Carbohydrates also:
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Power muscle contraction
Provide fuel for the brain
Aids in fat metabolism
Protein sparing effect
• Allows protein to be used for tissue maintainence/repair verses
energy
Training Diet
Eat a high carb diet of 275-350 grams/day
Food
Grams of Carb
1/2 cup pasta
1 slice of bread
Large baked potato
Banana
1 cup low-fat milk
1 cup of most beans
20
13
30-50
27
12
40-45
Above Numbers are based on a 2,000 calorie diet.
What happens when Carbohydrate
intakes are low?
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Decreased athletic performance
Muscle loss (protein used for energy)
Fatigue
Nutrient deficiency
Irritability
What about Protein?
• Role in the body
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Tissue maintenance
Tissue repair
Tissue growth
Energy source (to a lesser degree)
How much Protein Do I need?
• Most athletes in heavy training need 1.0-1.8
grams per kiligram body weight.
Protein needs = ( Weight in pounds ) X 1.3
2.2
Body weight
100 lb
120 lb
140 lb
160 lb
180 lb
Protein
gram/day
59 g
71 g
83 g
95 g
106 g
How can I meet my protein needs?
• Food is the best source of protein
• High protein foods include:
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Meats
Dairy products
Nuts
Beans
• Most Americans eat more than the
recommended amount of protein
– Protein supplements are not necessary
How much protein is in my food?
Food
4 oz chicken or steak
Grams of
Protein
33 g
1 large hamburger
22 g
1 cup mixed nuts
23 g
2 eggs
12 g
2 Tbsp peanut butter
8g
1 cup milk
8g
1 slice of cheese
7g
Pre-Competition Meals
Goal: To provide adequate carbohydrate energy
and optimal hydration
Eat to Compete
 It takes 1- 4 hours for food to
leave your stomach
 High Carb foods are digested
quickly
High Protein foods can increase
water requirements
Foods high in Fat can stay in your
stomach for more than 4 hours
Best choice for pre-game meals is something high in
Carbs - easy to digest and becomes quick energy !
Pre-Competition Meals
Time before
exercise
Calories
needed per
pound of
weight
1 hour
2 hours
2
4
3 hours
6
4 hours
8
You have 3 so… 6
hours
times
Your weight
(pounds)
# of calories
you need to
eat before
practice
X ______ lbs = _____ cal.
140 lbs = 840
calories
Good Choices when you need a
quick bite on the road
• Burger Joint:
– Single burger or grilled chicken, small fries and milk
– Baked potato with chili and frozen yogurt
• Convenience store:
– Turkey and cheese hoagie and a piece of fruit
• Pizza Place:
– 2 slices of thin pizza with a veggie topping
– Side salad with breadsticks and marinara sauce
• Mexican place:
– Bean burrito and low fat chips and salsa
I am always on the road.
What should I pack?
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Whole grain bagels
Peanut butter crackers
Fresh or dried fruit
Trail mix
String Cheese
Veggies with low fat
dressing
• Dry Cereals
• Granola/ Energy Bars
• Pudding or Yogurt
• Nuts and seeds
• Peanut butter and Jelly
Sandwich
• Pretzels/ Baked Chips
• Sports drinks
• Juice Boxes
What and When should I eat
after I Workout?
• In the first 30 minutes:
– Replace fluids and electrolytes
– Eat high-carbohydrate foods
• Examples: Banana, Yogurt, Granola Bar
• Within 2 hours:
– Drink 2-3 cups of fluid for every pound lost
– Eat a high-carbohydrate meal with some protein
• Example: Ham Sandwich, Rice and Beans
Proper Hydration
Hydration
The best way to stay
well hydrated for
exercise is to drink
• Before
• During
• After
Remember! Drink regardless of
whether you are thirsty or not!
How much do I drink and when ???
Way Before
Right
Before
Drink 2-3
cups of fluid
2 to 3 hours
before
playing
Drink 1 cup
of fluid 10 to
30 minutes
before
playing
During
After
Drink 1 cup Drink at least
of fluid every
2 cups for
15 minutes every pound
of lost weight
Every 15
minutes
For every
pound of
lost weight
How will I know if I am becoming
dehydrated?
• Warning Signs:
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Headache
Fatigue
Confusion
Nausea
Muscle Cramps
Dizziness
Decreased stamina, speed, energy, muscle strength
Which Beverage is Best?
Iced Tea ?
Soda ?
100% Juice ?
Water ?
Sports Drinks ?
Milk ?
Supplements:
Helpful or Harmful?
• Supplements can be dangerous
• No one know exactly what many supplements
do
• High intakes can be extremely dangerous
• There is a lack of research on their
effectiveness
• They can be expensive
A Better Alternative to Supplements
• Train hard
• Eat enough to support your training
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Eat an extra 500-1,000 calories per day
Eat a variety of foods from all food groups
Eat several small meals and snacks every day
Remember Carbs are most important
• Natural foods are best!
True or False
• Athletes need supplements to meet their protein
needs
– False
• Although protein promotes muscle growth and
recovery from strength training, carbohydrate is
more important for building muscle strength
– True
• Carbohydrates always turn into fat
– False
Questions?