Sports Nutrition
Gr. 10 Weight Training
Brief History of Sports Nutrition

Documentation of “special”
foods and nutrition strategies
dating WAY back….
 Greek Olympians in 300BC
used specific mushrooms to
enhance performance
 In 1800’s Dutch swimmers
used caffeine before races,
Belgian swimmers dipped
sugar cubes in ether before
racing.
Brief History of Sports Nutrition



Alcohol was commonly drunk to
increase performance in the
Olympics through the early
1900s.
Evolution of Gatorade in 1960’s
by 4 physicians at the University
of Florida to help the football
team. Initially met with
skepticism that taking in sugar
and salt could be beneficial… it
caught on fast!
80’s and 90’s - Well-known
athletes started crediting
nutrition with their success.
What Influences Athletic
Ability?
 Your Mom and Dad! – Genetics
 Optimal Training
 Perfect Practice (practice
does not make perfect!)
 Good Coaching as well
 Your BIRTHDAY?!
 Good Nutrition
 No “secret” ingredient
What does ‘Performance
Nutrition’ mean?
Fueling to boost activity
performance on a daily basis
Fueling to decrease the risk of
injuries, recover fully after
workouts and stay healthy
Fueling with foods that taste
good, foods you enjoy, foods that
can be prepared easily, and
foods you feel confident eating
Consequences of Poor
Nutrition
 Weight loss
 Strength loss
 Lethargy
 Chronic Fatigue
 Soreness, joint pain
 Micronutrient Deficit
 Respiratory Infections
 Diminished Performance
Calorie Needs for Athletes
You need to make sure
you are always fueled!
Keep the balance…
Calories
Consumed
Calories
Expended
 Rule of thumb:
Walk or Run 1 mile =
100 calories burned
Energy Needs: From Couch
Potato to Elite Athlete
Calories/#
120#
160#
240#
LOW - sedentary
1560- 1800
2080-2400
3120-3600
ACTIVE (30-60min)
1920-2160
2560-2880
3840-4320
MODERATE (1-1.5hr)
2280-2520
3040-3360
4560-5040
HIGH (1.5-2hr)
2640-2880
3520-3840
5280-5760
VERY HIGH (2-3hr)
3000-3600
4000-4800
6000-7200
McDonalds Triple Thick Choc. Milkshake = 1250 cals
Carbohydrates
Muscle FUEL
Carbs reach muscles quickly
They are used to create GLYCOGEN (The
Primary energy source)
 2 main types: SIMPLE and COMPLEX carbs
 Try to stick to complex! (Breads, pasta, fruits
and veggies, grains + oats)
 Don’t eat simple carbs too often! (Candy,
sugar)
Carbs = Fuel
 Carbohydrate Needs:
30 minutes moderate exercise: 1.8-2.7g/#
1 hour intense training/day: 3g/#
1-2 hours intense training/day: 3.5-4g/#
2-4 hours intense training/day: 4-4.5g/#
Ultra endurance athlete: 5.5g/#
165 Pound Soccer
Player:
675 gm/day
What about you??
Protein
Role in Exercise?
Muscle growth and repair
Supplies 10% of fuel when glycogen
stores are low
Aids in repair/recovery following muscle
damage after an activity or a workout
 Found in chicken, fish, eggs, meat,
beans, milk/cheese/yogurt
Protein: Muscle Building and
Repair
Protein Needs/DAY: 0.6-0.8 g/# (For
athletes/people who work out!)
 Protein intake and timing of protein intake
175 lb
are both important for increasing lean
muscle mass
Male =
140g/day
 Eating protein several times a day may
enhance availability of amino acids during
workout
 Going into strength workouts well nourished
is critical! This ensures strength gains and
decreases protein losses
 Refueling immediately after workouts with a
carbohydrate/protein mix is essential for
strength gains
Which is the BEST Protein
Supplement?
 For the last 3 years, MYOTEIN has been
voted the #1 protein powder available
based on effectiveness, speed of
results, safety and $ value, BUT….
 Do we need to take this stuff???
 The answer is, IT DEPENDS
 Protein supplements are good IF you
cannot digest the necessary protein
30mins after your workout! THIS IS WHEN
REPLENISHING YOUR PROTEIN LOSSES IS
MOST CRITICAL. 30MINS IS YOUR WINDOW
 If you are able to eat a meal rich in
protein + carbs in this window, you don’t
need to buy this stuff!!!
Hydration
Components of Muscle
20%
Protein
5% other
75% Water
Why do we Need to Hydrate?
 Performance!!
 At 2% dehydration your ability
to perform can drop 15%!!!
(Mental focus, reaction time)
 Thermoregulation
 Cardiovascular function
 Injury prevention
 Recovery
Sweat loss during 2 hours of
exercise can be 2 liters or
more!!
Hydration – Need to Knows
 DRINK BEFORE YOU’RE THIRSTY. When
you’re thirsty, its too late! You’re already at
1% dehydration (3 cups of sweat for a 150
pound person)
 We need at least 10 glasses of water a
day. 20 glasses if we’re training!!! – Invest in
a reusable container!
 Fruit juices, esp. O.J and peach juice are
the best ways to replenish electrolytes lost
via sweating. Mix them 25% juice + 75%
water though!
Impaired Performance!

Muscle strength

Speed

Stamina

Energy

Cognitive Process

Risk of Injury
95% of muscle cramps are due to dehydration!
When Should You Drink?
WHEN TO DRINK
AMOUNT OF FLUID
2 hr before exercise
2-3+ cups
15 minutes before
1-2+ cups
Every 15 minutes DURING
1-1.5 cups
After Activity
2-3 cups
What about Sport Drinks??
 Is Gatorade necessary for hydration during
an activity?? IT DEPENDS!
 If it is under an hour, water is the way to go
(Unless it is REALLY intense!), but any
activity/sport over an hour, sport drinks can
be beneficial and act to drive thirst/replenish
lost electrolytes
 Gatorade and Powerade are basically sugar
and sodium – they should not be consumed
if not doing an actual activity!! (Don’t drink
them casually at lunch)
Pre-Exercise Fuel
Pre-exercise fuel should:
 Provide energy to working muscles
 Maximize blood sugar and glycogen stores
 Provide a psychological edge
 Minimize hunger during play
 Maximize hydration
 Be individualized
Pre-Exercise Fuel – cont.
 Meals should be 2/3 normal size
 Meals: 3-4 hours before competition/activity
 Snack: 1 hour before competition/activity
 A little protein powder mixed into some fruit juice
20-30 mins before a workout is an excellent idea!
If you don’t have these, a peanut butter and
banana sandwich is perfect
 Snack should be a mix of carbs and protein
(3g of carbs for every 1g of protein)
Timing of Protein &
Carbohydrates
To enhance protein synthesis in muscle
and replace glycogen stores…
 NEVER exercise in fasted state
 Eat immediately after exercise [in your
window of opportunity]
Recovery
 Defined: Helping athletes bounce
back for future exercise bouts
 Considerations
 Intensity of exercise
 When will athlete exercise
again?
Nutrition Recovery Goals:
 Glycogen restoration
 Fluid & electrolyte replacement
 Muscle repair and adaptation
Refueling after Exercise
VERY Important for Athletes
 For those in multiple events in one day
 For those training daily
“Window” for Refueling
 First 30 minutes after exercise is critical
 Glycogen repletion occurs faster after exercise
 Increased blood flow to the muscle
 Enzymes that produce glycogen are most active
Anabolic Steroids
Creatine
Caffeine