Sports Nutrition
Topics Covered
Carbs to Go and Keep Going
 Protein to Promote Training
 Time-Out for a Drink
 Nutrition Before and During Exercise
 Nutrition for Recovery
 Supplemental Strategies

Carbs to Go and Keep Going


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Simple Sugars
Complex Carbs
Quick and Slow Carbs
Stored Glucose and
Glycogen
Bonking

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Carbs for Daily
Recovery
Getting Carbo-Loaded
Are Carbs Fattening?
Foods Highest in
Carbs
Counting Carbs
CHO vs FAT: A
Delicate Balance
Carbohydrates are the primary
energy source during exercise

High intensity, short
duration (sprint)
– > 70% VO2max
– Anaerobic pathway
produces ATP
– Muscle glycogen
breaks down into
glucose for fuel
Recommended Training Diet



CHO-rich diet + rest
days
60-70% CHO
Choose complex over
simple CHOs (unless
recovery diet)
Simple Sugars
Monosaccharides:
1. Glucose
2. Fructose
3. Galactose
Simple Sugars
Disaccharides:
Common Name
Combination Of...
1. Sucrose
Table Sugar
(Glucose + Fructose)
2. Lactose
Milk Sugar
(Glucose + Galactose
3.
Corn Syrup
(Glucose + Fructose)
4. Maltose
Malt Sugar
(Glucose + Glucose)
Glucose Polymer
A chain of 5 glucose molecules
 More energy with less sweetness

Natural Sugars in Some Fruits
and Vegetables
Food
Glucose Fructose Sucrose
Apple
Grape
Peach
7
35
7
40
40
10
25
12
55
Carrot
7
7
35
Green bean
15
15
3
Tomato
20
25
-
Nutritional Value of Sugar
White
Calories
(per Tbsp)
48
Calcium
(mg)
-
Iron
(mg)
-
Riboflavin
(mg)
-
Brown
52
12
0.3
Trace
Honey
64
-
0.1
-
Molasses
53
40
0.6
Trace
1,000
18
1.7
RDI
Complex Carbohydrates
Complex carbs, such as starch in plant foods
and glycogen in muscles, are formed when
sugars link together to form long, complex
chains, similar to a string of pearls. They can
be symbolized like this:
Plants store extra sugars in the
form of starch
Vegetables (i.e., corn) convert extra sugar into starch


Sweet when it’s young
Becomes starchy as it get older
Fruits (i.e., banana) convert starches into sugar



Green w/some yellow: 80% starch, 7% sugar
Mostly yellow: 25% starch, 65% sugar
Spotted/speckled: 5% starch, 90% sugar
Complex Carbohydrates
Get digested into glucose
 Either burned for energy
 Or stored for future use as

– muscle glycogen
– liver glycogen
The Glycemic Response – food’s ability to
contribute glucose to the bloodstream
High Glycemic-Index CHOs
– quickly enter the blood stream
– best to eat during or after
exercise
– ex. Potato, corn flakes, honey
Low to Moderate Glycemic-Index CHOs
– slowly enter bloodstream
–
–
desirable prior to exercise bec. Provide
sustained energy
ex. Rice, banana, apple
Glycemic Index of Some Popular Foods
HIGH
MODERATE
GI
LOW
FOOD
GI
FOOD
FOOD
GI
Glucose
100
Orange juice
57
Apple
36
Gatorade
91
Potato, boiled
56
Pear
36
Potato, baked
85
Rice, brown
55
PowerBar
Jelly beans
80
Corn
55
Fruit yogurt LF
33
Cheerios
74
Banana,overripe
52
Milk, skim
32
Honey
73
Baked beans
48
Green beans
30
Watermelon
72
Orange
43
Banana,less ripe
30
Raisins
64
Pasta
41
Grapefruit
25
30-35
Stored Glucose & Glycogen
The average 150-pound male has about 1,800-2000 calories of
CHO’s stored in the body:
Muscle glycogen
Liver glycogen
Blood glucose
Total:
1,400
400
80
1,800
calories
calories
calories
calories
Muscle Glycogen Storage
Well-trained muscles develop the ability to store about 2050% more glycogen than untrained muscles.
Muscle glycogen per 100g (3.5 oz) of muscle:
Untrained Muscle
Trained Muscle
Carbo-Loaded
(Costill et al. Am J Clin Nutr 34: 1831-1836)
13 grams
32 grams
35-40 grams
(Sherman et al. Intl J Sports Med 2: 114-118)
Does the Glycemic Effect of a Food Really
Influence Exercise Performance?
Cyclists ate 0.5g CHO / lb
Pre-Exercise Food
Minutes of Exercise
Lentils
Glucose
Water
Potato
117
108
99
97
Thomas, Brotherhood and Brand.1991 Intl J Sports Med, 12 (2): 180-186
Bonking
Depleted MUSCLE glycogen
Depleted LIVER glycogen
(no blood glucose)
“hit the wall”
“bonk” or “crash”
Despite adequate muscle glycogen, an athlete may feel:




Uncoordinated
Light-headed
Unable to concentrate
Weak
John, a 28-year-old runner and banker, faithfully
carbo-loaded his muscles for three days prior to
his first Boston Marathon


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On the evening before the marathon, he ate dinner at 5:00,
then went to bed at 8:30 to ensure himself a good night’s
rest
As often happens with anxious athletes, he tossed and
turned all night (which burned off a significant amount of
calories),
John woke up early the next morning, and chose not to eat
breakfast, even though the marathon didn’t start until noon
By noon, he had depleted his limited liver glycogen stores
He lost his mental drive 8 miles into the race, and quit at 12
miles
His muscles were well-fueled, but that energy was
unavailable to his brain, so he lacked the mental stamina to
endure the marathon.
Glycogen depletion occurs with
repeated days of exercise when CHO
intake is inadequate (45-50%)

For 3 consecutive
days
–
–
–
–
Subjects ran hard
10 miles
Pace: 6-8 min/mile
Ate their standard
meals

45-50% CHO

Subjects’ muscles
became progressively
glycogen depleted
CONCLUSIONS
 Daily CHO rich diet
 Rest days required to
replete depleted
muscles
Muscle glycogen (gm/100 gm tissue)
Glycogen depletion occurs with
repeated days of exercise when CHO
intake is inadequate (45-50%)
10 miles
Day 1
10 miles
Day 2
10 miles
Day 3
Pat, a 33-year-old computer
programmer experiments with her 2hour Sunday run:
Experiment
Post Workout
Meal
Next
Workout
Workout
Felt
1
3-egg cheese
omelette
Monday
Dead, tired,
heavy,
unrecovered
2
Pancakes, syrup,
OJ, fruit
Monday
Much better
3
Pancakes, syrup,
OJ, fruit
Tuesday
“super” lots
of E, totally
recovered
Rest and Athletic Performance

Forget to rest? Then, risk the following:
– injuries
– chronic glycogen depletion
– chronic fatigue
– reduced performance
Getting Carbo-Loaded
55 to 65% cho is appropriate
 Too much causes intestinal distress
 4 grams per pound or 9 grams per kg
 Taper exercise and eat complex carbs
the day before the event and a regular
breakfast to keep blood glucose levels
high

7 days before a race
Taper workouts by 50 % every second
day (allows muscle glycogen to
maximize)
 Also cut back on calories (less output)

6-5 days before a race/event
Eat a variety of complex carbs
 Continue to reduce intake
 Eat frequently 2-4 hours
 Avoid stuffing yourself (excess=fat)

4 day to go
Critical days to top up glycogen
 Include bread and grains with meals
and eat fruit and fruit juices
 Be sure to include protein but watch fat

3 days to go
Training should be minimal
 You should start to feel slightly sluggish
but relax the extra weight is glycogen
(remember it is stored with water)
 Expect to gain 2-6 pounds of
water/glycogen weight)

2 days left
Fluids, fluids, fluids (using it to pack in
glycogen)
 A few salty foods to up electrolytes
 2.5-4 litres of water/day

The day before
No training
 Small frequent meals
(graze on complex
carbo’s) No huge meals
 Avoid gassy
foods/irritating foods
 No new foods

RACE DAY !
Eat a light breakfast (keeps
blood glucose up) 2-3 hours
before race
 Drink consistently 1-2 cups
per hour before
 If hungry nibble easily
digestible foods ie. Crackers,
sports bar

Are CHOs Fattening?
CHOs are not fattening, excess calories are!



Fats: 36 cals/ tsp
Body stores fat
Metabolic cost of
converting excess
dietary fat into
stored fat = 3% of
ingested calories



CHO: 16 cals/ tsp
CHO: energy first
Metaboic cost of
converting excess
CHOs to fat = 23%
Remember this about CHOs
1. Less fattening than fatty
foods
2. Muscle fuel
3. Primary fuel during exercise
Foods Highest In CHOs
Jim, a 19-year-old college student, intended to carboload the night before the Newport Marathon. Due
to inadequate nutrition knowledge, he “carboloaded” with a pizza supreme. Little did he know
that of the 1,800 calories in the large pizza, 1,200
were from the protein and fat in the double cheese,
sausage, and pepperoni. Only 35% of the calories
from the thin crust and tomato sauce were from
CHOs. No wonder he felt sluggish during the race!
Counting Carbohydrates
Your diet: At least 60% CHO for daily
training
 65-70% CHO before an endurance
event
 A high-CHO diet should include some
fat!
 Fill up with CHO then add fat

CHOs With Hidden Fats
% Cals
from Fat
35
Higher CHO
alternative
Grape-Nuts
% Cals
from fat
1
Muffin
25
Bagel, plain
1
Ritz crackers
50
Saltines
15
Pizza, thin crust
40
30
Mac & cheese
45
Pizza, thick
crust
Spaghetti &
tom. Sauce
Food
Granola
10
Protein to Promote Training
How
Much Protein Do You Need?
Protein and the Vegetarian
Protein Supplements and Amino
Acids
The BEST sports diet contains:

ADEQUATE, but not excess protein to
– build and repair muscle tissue
– grow hair and fingernails
– produce hormones
– boost your immune system
– replace red blood cells
How Much Protein Do You
Need?
Current RDI for sedentary adult
Recreational exerciser, adult
Competitive athlete, adult
Growing teenage athlete
Adult building muscle mass
Athlete restricting calories
Maximum useable amount for adults
Grams of protein
per pound of
body weight
0.4
0.5-0.75
0.6-0.9
0.8-0.9
0.7-0.9
0.8-0.9
0.9
Protein requirements and muscle
mass/strength changes during intensive
training in novice bodybuilders
22-year old men
 Lifted weights for 90 min/day, 6 d/wk
 Req’d 0.7g pro/lb body weight to stay in
protein balance
 Example:

– 150 lb. Man
– Needs 102 g of protein per day
Lemon, et al. 1992 J Appl Physiol 73: 767-775
Calculating YOUR Protein
Needs
Identify which category you fit into
 Multiply your body weight by the range
 Example:

– 170 lb. Competitive athlete, adult


170 lb x 0.6 g/lb = 102 g/pro
170 lb x 0.9 g/lb = 153 g/pro
130
lb. Competitive athlete, adult
130
lb x 0.6 g/lb = 78 g/pro
130 lb x 0.9 g/lb = 117 g/pro
Calculating YOUR Protein
Needs
Food
Break fast
1 cup OJ
2 cups bran flakes
1 medium banana
1.5 cups lowfat milk
Lunch
2 peanut butter sandwiches
1 apple
2 cups milk
Snack
1 cup fruit yogurt
Dinner
1 medium pizza
Totals:
Protein (g) Calories
2
8
1
12
110
240
100
150
30
1
16
700
100
200
10
250
70
150
1,000
2,850
Grams of protein /
standard serving
Animal Sources
Egg white
Egg
Cheddar cheese
Milk, 1%
Yogurt
Cottage cheese
Hamburger
Pork loin
Chicken breast
Tuna
Plant Sources
Almonds, dried
Peanut butter
Kidney beans
Hummus
Refried beans
Lentil soup
Tofu, extra firm
Baked beans
3.5
6
7
8
11
15
30
30
35
40
from 1 lg. Egg
1 lg. egg
1 ounce
8 ounces
1 cup
1/2 cup
4 oz. broiled
4 oz. roasted
4 oz. roasted
6 ounces
3
4.5
6
6
7
11
11
14
12 nuts
1 tbs
1/2 cup
1/2 cup
1/2 cup
10.5 ounces
3.5 ounces
1 cup
Grams of protein /
100 calories (amount)
20
8
6
8
8
15
10
10
18
20
3.5
4.5
6
3
7
6.5
12
7
6 egg whites
1.3 eggs
0.9 ounces
8 ounces
6 ounces
1/2 cup
1.5 ounces
1.5 ounces
2 ounces
3 ounces
14 nuts
1 tbs
1/2 cup
1/4 cup
1/2 cup
6 ounces
4 ounces
1/2 cup
Healthfully Including Meat in
Your Diet
Buy extra-lean cuts of beef, pork, and
lamb to reduce your intake of saturated
fats
 Decrease extra fat

– Drain meat in a colander
– Pat dry with a paper towel

Use meat as the accompaniment to a
meal
Too Much Protein


If you fill up with PRO, you won’t fuel your
muscles with CHOs
Excess PRO  increased urination
– Frequent bathroom trips may be inconvenient
– Increased risk for dehydration
– Extra work for kidneys


$$ Animal proteins tend to be expensive $$
A high PRO diet tends to be high in fat
Protein Supplements and
Amino Acids

Exercise, not protein, is the key to
developing bigger muscles
Beware of extra fat
 Expensive muscle-building supplements
are not the answer

Amino Acids: Food vs. Pills
Amount
Food
2 egg whites
1 cup skim milk
4 oz. Chicken breast
6 oz. Tuna
Supplement
1 serving Twin Labs
Amino Fuel
1 serving Ultimate
Nutrition's Amino Gold
1 serving Nature's Best
Amino Acids
Arginine (mg)
Leucine (mg)
380
350
2,100
2,700
600
950
2,650
3,700
85
320
350
1,260
440
1,300
Amino Acids: Food vs. Pills
Equivalent of
25 g PRO
3 cups skim milk
2/3 can (4 oz.) tuna
3 oz. Chicken breast
7 egg whites
24 pills Twin Labs Amino Fuel
27 pills Amino Gold
18 pills Nature's Best
Arginine/
25g PRO
1,050
1,800
1,600
2,650
1,020
1,050
1,320
Leucine/
25g PRO
2,850
2,400
2,000
4,200
3,840
3,780
3,900
Cost
$0.60
$0.80
$0.65
$0.75
$2.80
$2.60
$1.80
Nutrition Before and
During Exercise
Guidelines
for the Pre-Exercise Meal
Timing Meals Before Events
Carbo-Loading for Endurance Exercise
GI Issues
Athletes with Diabetes
Magic Meal?
The Pre-Exercise Meal
• Varies from person-to-person
• Varies from sport-to-sport
• No single right or wrong choice
Each athlete has to learn through
trial and error
Gut Reactions

Adverse effects in 30-50% on endurance
athletes
– Stomach and upper GI problems
“heaviness” of food
 Heartburn
Stomach pain
 Vomiting
 Bloating
– Intestinal and lower GI problems
 Gas
Loose stools
 Intestinal cramping
diarrhea
 Urge to defecate
Predisposing Factors for
GI Problems

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
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Type of sport
Training status
Age
Gender
Emotional and
mental stress
Exercise intensity
Precompetition food
intake





Food taken during
exercise
Fiber
Caffeine &
concentrated sugar
solutions
Level of hydration
Hormonal changes
during exercise
Pre-Exercise Nourishment

Four main functions
– Prevent hypoglycemia




Light-headedness
Needless fatigue
Blurred vision
Indecisiveness
– Settle stomach, abate hunger
– Fuel muscles
– Pacify mind
Guidelines for the
Pre-Exercise Meal
Every day, eat adequate high-CHO
meals to fuel and refuel your muscles
 If exercising more than 60 minutes:

– Choose CHOs w/ a moderate-low glycemic
effect

If exercising less than an hour:
– Snack on foods that settle comfortably
Guidelines for the
Pre-Exercise Meal (Con’t)
Limit high-fat proteins
 Be cautious with sugary foods
 Allow adequate time for food to digest
 Allow more digestion time before
intense exercise than before low-level
activity

Guidelines for the
Pre-Exercise Meal (Con’t)
Finicky stomach? Experiment with
liquified meals
 Jitters before event? Eat well the day
before
 Magic food? Be sure to pack it!
 Always eat familiar foods before a
competition
 Drink plenty of fluids

Timing Meals Before Events
•8:00 A.M. Event (I.e., road race or swim meet)
•10:00 A.M. Event (I.e., bike race or soccer game)
•2:00 P.M. Event (I.e., football or lacrosse game)
•8:00 P.M. Event (I.e., basketball game)
•All-day event (I.e., 100-mile bike ride, triathlon)
Timing Meals Before Events
8:00 A.M. Event (I.e., road race or swim meet)
The Night Before
 High CHO meal
 Extra water
At 6:00-6:30 A.M
 Light 200-400
calorie meal
 Examples:
– Yogurt & banana
– 1-2 sports bars
 Extra water
Timing Meals Before Events
10:00 A.M. Event (I.e., bike race or soccer game)
The Night Before
 High CHO meal
 Extra water
Eat a familiar
breakfast by 7:00
A.M.
Timing Meals Before Events
2:00 P.M. Event (I.e., football or lacrosse game)
The Night Before
 High CHO meal
 Extra water
Option A:
 Big, high-CHO
breakfast
 And light lunch
Option B:
 Substantial brunch
by 10:00 A.M.
Timing Meals Before Events
8:00 P.M. Event (I.e., basketball game)
The Night Before
 High CHO meal
 Extra water
Breakfast & Lunch
 High CHO meals
 Extra fluids
Dinner
 By 5:00 P.M.
 Lighter meal
between 6:00-7:00
Timing Meals Before Events
All-day event (I.e., 100-mile bike ride, triathlon)

2 days prior:  exercise
1 day prior: REST
Day of:
 Eat breakfast

Drink extra fluids

CHO-rich meals
 Breakfast
 Lunch
 dinner
Throughout the Day:
 Snack every 1.5-2h
 Wholesome CHOs
 Comfortable meal at
lunch
 Drink before thirst!

Sample Liquid Meals
Cereal Shake
450 Calories: 60% CHO, 20% FAT, 20% PRO
Blend: 2 c. low-fat milk
1 c. favorite cereal
Small banana
4 ice cubes
Optional:
¼ tsp vanilla, dash cinnamon
Sample Liquid Meals
Fruit Shake
470 Calories: 75% CHO, 15% FAT, 10% PRO
Blend:
1 c. vanilla yogurt
4-6 peach halves
4 graham cracker squares
Optional:
dash of nutmeg
Running on Fuel, not Fumes!
Ideal CHO consumption
1-hr before moderately hard exercise
0.5g of CHO/lb
4-hrs before moderately hard exercise
2g of CHO/lb
Sherman 1989, Sports Science Exchange, Vol 2 (2)
The Game Plan
1-week prior
1-day prior
Morning of Event
During the Event
After the Event
1-Week Prior (review)
Goal = load muscle w/ glycogen
 Gradually taper training w/ normal diet
 Rest 1-3 days prior to event while
eating a high complex CHO diet (5g/lb
of body weight)
 May experience weight gain due to
water retention

1-Day Prior (review)








Eat frequently throughout the day
Drink plenty of fluids
Avoid gassy foods (legumes, broccoli)
Avoid high fiber foods
Avoid sugar substitutes
Don’t experiment with new foods
Eat or drink a bedtime snack
Last meal=  CHO, moderate PRO & FAT
Morning Of
Light or moderate pre-event meal
 Endurance athletes

– Eat 1-4 hours before start time
– 50g/hr

Liquid meals empty faster from stomach
During Event
Length & intensity dictate needs
 Consume 30-60 g CHO/hr
 If event is greater than 4 hours:

– 60g CHO/hr in later stages
After the Event
Muscle most receptive to reloading
glycogen 15-30 minutes after
 50-100g for most athletes
 Continue to consume 50-100g CHO
every 2 hours until next meal
 Add PROTEIN to snack to aid repair
 It takes 20-24 hours to replenish
muscle glycogen stores

Running on Fuel, not Fumes!
Ideal CHO consumption
For a 150-pound person:
75-300 g/CHO
300-1,200 calories
Carbo Loading for
Endurance Exercise
Carbo Load Every Day During Training,
Not Just Before the Big Event!

Daily Diet
– 60-70% CHO
– Low in fat
– Balanced w/
adequate PRO

Target:
– 4 g of CHO/lb/day
Carbo Loading for
Endurance Exercise (Con’t)
Do Your Final Hard Training Three Weeks
Before Race Day and Start Tapering Your
Training at Least Two Weeks Out!


Reduce exercise time
down to 30% of normal
Do very little the last 710 days before the
event
– Do some short, intense
speed intervals to keep
you sharp


Tapering can lead to a
9% improvement
When tapering,
consume same amount
of calories as when
training to promote
glycogen storage
Carbo Loading for
Endurance Exercise (Con’t)
Include Adequate Protein
Along With Carbohydrates

The body needs 0.60.9g or PRO/ lb of
body weight
everyday

Endurance athletes
may burn some
protein for energy
Carbo Loading for
Endurance Exercise (Con’t)
Do Not Fat Load!
Goal: 20-25% fat
 Examples:

– Toast w/ jam rather than butter
– Pancakes w/ syrup rather than margarine
– Pasta w/ tomato sauce rather than oil and
cheese
Carbo Loading for
Endurance Exercise (Con’t)
Choose Wholesome,
Fiber-Rich Carbohydrates



Promote regular bowel movements
Keep systems running smoothly
Examples:
–
–
–
–
Bran muffins
Whole-wheat bread
Bran cereal
Fruits and vegetables
Carbo Loading for
Endurance Exercise (Con’t)
Plan Meal Times Carefully

The day before the event:
– You may choose lunch as your biggest
meal and a normal sized dinner
– Allows more time for food to digest and
pass through one’s system
Carbo Loading for
Endurance Exercise (Con’t)
Drink Extra Fluids to Hydrate Your Body



4-8 EXTRA glasses of water and juice during
the 2 days before the event
Limit alcohol and caffeine
On race morning:
– Drink at least 3 glasses of water 2 hrs prior
– Drink 1-2 cups 5-10 minutes before race time
Carbo Loading for
Endurance Exercise (Con’t)
On the Morning of the Event, Eat a
Breakfast That You Know Will Settle Well
Prevent hunger
 Maintain normal blood sugar levels
 Training = Practice!

Carbo Loading for
Endurance Exercise (Con’t)
Be Sensible!

Carbo-load only on
– Fruit: diarrhea
– Refined white bread products: constipation

Too much last minute training: muscle fatigue

Experiment with new foods: upset system
Eating During
Endurance Exercise

Keep your body in balance
– Consume enough fluid to match sweat
losses
– Consume enough CHO



Provide energy
Maintain blood sugar
Significantly  stamina by eating 100300 calories (of CHO)/ hour of exercise
Eating During
Endurance Exercise

Significantly  stamina by eating 100300 calories (of CHO)/ hour of exercise
– 0.5g CHO/ lb of body weight
– Example, 150 lb individual:


75 g of CHO
300 calories
Eating During
Endurance Exercise
Example:
•48 oz of sports drink
•32 oz of sports drink + banana
•16 oz of sports drink + sports bar
Eating During
Endurance Exercise (Con’t)
Practice eating during training
 Have a defined eating plan
 Have foods/fluids available

– Pockets
– Packs
– Friends
– Hidden along course
Sports Bars





Convenient
Portable
Promote preexercise eating
Most claim to be
highly digestible
Some are fat-free or
very low in fat


Some boast about a
higher fat content
Expensive
Sports Bars Vs. Standard Foods
Sports Snack
Banana 1 1/2" chunk
Carnation Breakfast bar
GatorBar
Growth 1000
Low-fat granola bar
Mr. Big
PowerBar
PR* Bar
Raisin, 2 tbs
Calories CHOs per Cost per
per ounce ounce
100 cal
20
5
.20
119
17
.27
92
21
.81
128
17
.49
110
21
.28
140
19
.57
100
19
.75
119
12
1.32
91
22
.18
Tournaments and
Day-Long Events
For the coach:
– Instruct regarding the importance of preevent meals and fluids
– Enforce between-game eating
– Provide healthy snacks during tournament
– Pre-select an appropriate restaurant that
can healthfully handle the whole team
– Instruct players to pack their own favorites
Transit Problems:
Constipation and Diarrhea

To prevent constipation
– Eat fiber-rich foods
– Eat plenty of fresh fruits and vegetables
– Drink warm liquids in the morning
– Drink more than enough fluids
Some Athletes Struggle with
“Rapid Transit”
Mary complained, “I have to take toilet paper with me whenever I
run. I’m plagued by diarrhea and can’t figure out why. I feel
like a detective and have tried to make dietary changes that
might correct the situation. I’ve tried to determine what
triggers the diarrhea by carefully charting for weeks every food
and fluid that I’ve ingested, as well as times I’ve exercised and
the times I’ve had diarrhea. I have eliminated suspected
problem foods like milk or salads for a week to see if the
problem went away, and then looked for changes when I
reintroduced these foods into my diet. Nothing. I’ve allowed at
least 4 hours between eating and exercise. No difference! I’ve
limited broccoli, onions, corn, and other possible hard-to-digest
foods. Not a hint of improvement. I have avoided coffee.
Worthless.”
Sports Nutrition Tips for
Athletes With Diabetes
Consistently eat a proper diet
 Exercise on a regular schedule

Sports Nutrition Tips for
Athletes With Diabetes
1.
2.
3.
4.
Always exercise after eating
Always carry sugar in some form with
you
Exercise with someone who knows you
have diabetes
Most often, you should not change your
insulin dose for training but should eat
more food
Sports Nutrition Tips for
Athletes With Diabetes
5.
6.
Monitor blood glucose during training
Last minute basketball game?
 Eat food before
 May want to reduce your insulin
7.
8.
Do not try to carbo-load
During long-term exercise, replace
glucose supplies regularly
Sports Nutrition Tips for
Athletes With Diabetes
9.
On a long day trip
 Eat 6 small meals (CHO & PRO)
 Be overprepared w/ extra food
10.
11.
Drink plenty of fluids before and
during exercise
Eat more than usual after exercising
Nutrition for Recovery
Recovery
Fluids
Recovery CHOs
Protein & Recovery
Recovery Electrolytes
Rest
Billy, a 47-year-old runner, noticed that he
wasn’t recovering from the Boston Marathon
as quickly as his peers; he wondered if a poor
diet was making the difference.
“Preparing for Boston, I ate a blue-ribbon diet.
I chose bagels instead of doughnuts, apples
instead of potato chips, pasta rather than
burgers. I really wanted to run well, and I
ran my best time ever – 2:32. Afterward, I
rewarded myself with my standard high-fat
junk food diet. I felt tired and abnormally
achy for more than a week. If I’d eaten
better, would I have recovered faster?”
Preventing Chronic Fatigue
Two or more symptoms = caution!
– Unusually poor
performances in
training and
competition
– Failure to improve
performance
– Inability to perform
better in competition
than during practice
– Loss of appetite and
boy weight
– Insomnia
– Joint and muscle pains
that have no apparent
cause
– Frequent colds and
respiratory problems
– Irritability and anxiety
that may be
accompanied by
depression
Preventing Chronic Fatigue
Suggested Solutions
1.
2.
3.
4.
Eat a proper sports diet that provides
adequate CHO and PRO
Allow recovery time between bouts of
intense exercise
Get plenty of sleep!
Minimize stress & disruptive activities
Recovery Fluids
Juices
Watery foods (grapes, soup)
Soft drinks
Gatorade, AllSport
Water
Water
CHOs









Vitamins Minerals






Fluid Replacement: How Much?
Weigh yourself before and after training
 Goal is to lose  2% of body weight

– Example: 3 lbs. for a 150 lb. Person

Drink on a schedule
– 8 oz. Every 15-20 minutes
Fluid Replacement
One pound of sweat =
16 ounces of fluid
Fluid Replacement
Luke, a football player, was shocked to discover
that on a relatively cool day, he’d lost 8
pounds during a morning football practice –
5% of his body weight and the equivalent of
a gallon of sweat! Luke became aware of the
importance of drinking more. He started
bringing a water jug to practice and drank at
every opportunity. He made sure he finished
the whole gallon, plus more on hot days.
These steps to prevent dehydration helped
him recover easily.
Recovery Carbohydrates

Muscles replace glycogen
– About 5% per hour
– 20 hours to fully replenish depleted muscles

Consume CHO-rich foods and beverages
within 15 minutes after a workout
– Glycogen-making enzymes are most active
– Glycogen replaced from 7-8% per hour
Recovery Carbohydrates

Target CHO intake for recovery
– 0.5 g per pound of body weight
– Every 2 hours
– Four 6-8 hours
Example: 150 lb individual
150 lb x 0.5 g CHO / lb = 75 g CHO = 300 calories CHO
Recovery Carbohydrates

Popular 300-calorie CHO-rich foods
– 8 oz. OJ & medium bagel
– 16 oz. Cranberry juice
– Soft drink (12 oz & regular) and 8oz fruit
yogurt
– One bowl corn flakes, milk, banana
Glycogen Replacement (µmol/g wet wt)
Muscle Glycogen Synthesis
After Exercise
20
15
Group
Immediately
Fed
10
Group With
Delayed Eating
5
0
0-120
120-240
Minutes of Recovery
Protein & Recovery
Some PRO can enhance glycogen
replacement
 PRO (like CHO) stimulates the action of
insulin

Ideal Combination:
1g PRO:3g CHO
Recovery Foods: Balancing
CHOs and PRO
Feeding
1
2
3
CHO (g)
0
112
112
PRO (g)
40
0
40
Glycogen stores 4 hrs
after exercise moles
glycogen/g PRO
+30
+103
+142
Note: 112g CHO = 448 cals; 40 g PRO = 160 cals
Zawadski et al., 1992 J Appl Physiol 72 (5): 1854-1859
Recovery Electrolytes
When you sweat, you lose not only water but
also some minerals (electrolytes) such as:
Potassium
&
Sodium
that help your body function normally
Potassium in Some Popular
Recovery Foods
Food
Potato
Yogurt
Orange Juice
Banana
Pineapple Juice
Raisins
AllSport
PowerAde
Cranapple Juice
Gatorade
Coke
Mg K/serving
840 1 large (7 ounces)
530 8 ounces, low-fat
475 8 ounces
750 medium
330 8 ounces
300 1/4 cup
55 8 ounces
30 8 ounces
40 8 ounces
30 8 ounces
0 12-ounce can
Mg K/ 100 calories
380 1/2 large potato
370 2/3 cup
420 7 ounces
450 1 medium
230 6 ounces
230 3 tbs
70 10 ounces
45 11.5 ounces
30 6 ounces
60 16 ounces
0 8 ounces
Sodium in Some Popular
Recovery Foods
Recovery Food
Pizza
Mac & cheese
Chicken noodle soup
Spahetti sauce
Salt
Bagel
Cheerios
American Cheese
Pretzels
Saltines
Bread
Potato chips
Gatorade
Frozen yogurt
Coke
Orange juice
Serving Size
1/2 of 12" cheese
1 cup
1 cup, Campbell's
1/2 cup, Ragu
1 small packet
1 small Lender's
1 cup
1 slice (2/3 ounce)
1 dutch
5
1 slice
20
8 ounces
1 cup
12 ounces
8 ounces
Sodium (mg)
1,300
1,060
990
830
820
500
320
290
260
180
140
110
100
15
10
5
Rest
Enhances the recovery process
 Reduces risk of injury
 Invests in future performances

Rest

To completely replace depleted muscle
glycogen stores muscles need:
– Up to two days of rest w/ no exercise
– High CHO diet
Training: Quality vs. Quanitity
Supplemental Strategies
Vitamins
vs. Food
Vitamin Supplements
Minerals
Energy Enhancers & Magic Potions
Vitamins vs. Food

75% of athletes use a supplement
– 6% male basketball players
– 100% bodybuilders
A supplement should be
supplemented with a wellrounded diet
A pill may provide
100% of vitamins
But, our bodies also need:
– Protein
– Minerals
– Energy
– Fiber
– Phytochemicals
Vitamin Supplements: What
They Are and What They Aren’t
What are Vitamins?
 What Vitamins Are Not
 Vitamins and Athletes
 Supplements for Special Situations
 Vitamins as Health Insurance
 Beyond Dietary Deficiencies

What Are Vitamins?
“Vitamins are metabolic catalysts that
regulate biochemical reactions within
your body”
The Key…
“is to get enough of a vitamin to
invest in optimal health, without
getting too much and experiencing
harmful reactions”
What Vitamins Are Not

No scientific evidence proves that extra
vitamins offer a competitive edge
– Will
– Will
– Will
– Will
– Will
NOT
NOT
NOT
NOT
NOT
enhance performance
increase strength
increase endurance
provide energy
build muscles
If performance is impaired by a
vitamin deficiency a supplement can
correct the problem

However, vitamin deficiencies are
usually related to a medical problem
that needs medical attention
– Anorexia
– Unhealthful weight reduction
– Malabsorption problems
– Years of extremely poor eating habits
Vitamins and Athletes

Does activity increase vitamin needs?
– For the most part, No!
– Vitamins are catalysts not fuel
The more you exercise
the more you eat
and the more vitamins you consume!
Active People Need More Riboflavin

Riboflavin (Vitamin B-2)
– Is important for converting food into
energy
– Current RDA is 0.6 mg/1,000 calories
– Active people may need 1.1 mg/1,000
calories
Pat, a 46-year-old office manager,
was a tournament golfer.
She consumed a well-balanced diet six out
of seven days a week. Fridays were her
downfall because of fatigue and work
stress. She’d inevitably “go off the deep
end” and comfort herself with doughnuts,
ice cream, and cookies, and then she’d take
megadoses of vitamin supplements to
protect herself from nutritional deficiencies.
Nutritional Deficiencies Do Not
Occur Overnight!

The body stores
vitamins
– Some in stockpiles
(A,D,E,K)
– Others in smaller
amounts (B,C)

Nutritional
deficiencies develop
over a long time
– Anorexia
– Inadequate
vegetarian diet
Supplements for Special Situations
1.
2.
3.
4.
5.
6.
7.
Restricting Calories
Allergic to certain foods
Lactose intolerant
Pregnant
Contemplating pregnancy
Total vegetarians
Smoking, disease, alcohol consumption
Foods Rich in Folic Acid
Food
Spinach
Lentils
Avocado
Asparagus
Broccoli
Romaine Lettuce
Lima beans
Chick-peas
Kidney beans
Orange
Peas,green
Bread, whole wheat
Peanut butter
Egg
Amount
1 cup cooked
1/2 cup cooked
1/2 medium
5 spears
1 cup cooked
1 cup shredded
1/2 cup cooked
1/2 cup canned
1/2 cup canned
1 large
1/2 cup
2 slices
2 tablespoons
1 large
Folic Acid
(micrograms)
260
180
110
100
80
80
80
80
65
60
50
30
25
25
Vitamins as Health Insurance
People who care enough to take
supplements are usually the least likely
to need them
 Good “insurance” would be a
multivitamin/mineral

Vitamins as Health Insurance
Con’t

Megadoses of
supplements
may lead to
toxic
reactions
B-6 
– muscle numbness
– Loss of muscle
coordination
– Paralysis

A
– Liver failure
– Fractures

C
– Nausea
– Abdominal cramps
– diarrhea
Beyond Dietary Deficiencies

Antioxidants (E, C, beta cartonene,
selenium) may prevent
– Heart disease
– Formation of cancerous tumors
Beyond Dietary Deficiencies

To get 100 IU of Vitamin E
– 2 cups of almonds
– 7 cups of peanuts
– 2 cups of olive or corn oil
– 6 cups of kale
– 4 cups sweet potatoes
– 19 cups of spinach
Guidelines for Dietary
Supplements
Nutrient
Beta carotene
Vitamin C
Vitamin E
Iron (males)
Iron (females)
Mulivitamin or
mineral
Supplement Range
3-20 mg
33,000 IU
Other considerations
5,000-
No data on individuals
under 18 years
No data on individuals
250-1,000 mg
under 18 years
No data on individuals
100-400 IU
under 18 years
Because of the risk of iron overload, iron supplements
are recommended for males only if a medical workup
indicates a problem with iron deficiency.
Because women are at high risk for iron-deficiency
anemia, a medical checkup is recommended yearly.
Supplement at 100% RDA if suggested.
100% of the RDA or the Estimated Safe and
Adequate Daily Dietary Intake (ESADDI)
Guidelines for Dietary
Supplements
Nutrient
B-complex
Supplement Range
Other considerations
100% RDA
B-6
Less than 500 mg/day, to reduce risk of toxic reaction
Niacin
Calcium
Large doses may impair performance. Individuals
using high doses to reduce blood cholesterol levels
should do so only under medical supervision.
500-1,000 mg (A 2:1 calcium to magnesium ratio is
recommended)
Chromium
50-200 micrograms; research does not support more
Zinc
14-20 micrograms. Amount exceeding may be toxic.
Minerals
Minerals are present in all living cells.
They occur freely in nature in the soil
and water, and travel through the food
chain by being absorbed into the plants
that grow in the soil and then into the
animals that consume the plants and
water. Vegetables of the same species
can differ in mineral content, depending
on the soil in which they were grown.
Minerals

Calcium
– Bone formation &
strength
– Nerve impulse
transmission
– Muscle contraction

Potassium & sodium
– Water balance

Iron
– Oxygen transport

Iron
– Oxygen transport

Magnesium
– Activates enzymes
– Muscular contraction

Zinc
– Growth & healing
Iron
A necessary component of hemoglobin,
the protein that transports oxygen from
the lungs to the working muscles
 Iron deficient  likely to easily fatigue
upon exertion

Iron

Athletes at highest risk of iron deficiency
anemia:
– Female athletes who lose iron through menstrual
bleeding
– Athletes who eat no red meat
– Marathon runners  may damage red blood cells
from ground force reaction during training
– Endurance athletes  significant iron loss through
heavy sweat losses
– Teenage athletes  may not meet requirements
for growth and activity
Getting Enough Iron



Eat lean cuts of beef,
lamb, pork, & dark meat
of skinless chicken or
turkey 3-4 times /week
Select breads & cereals
that are “iron-enriched”
or “iron fortified”
Eat these foods with
Vitamin C


Use cast-iron
Avoid coffee & tea
during meals
Too Much of a Good Thing

Iron Overload
– Risk factor for heart disease and attacks
– May promote production of free radicals
– May be associated with arthritis and
diabetes
– Occurs in about 1/250 people
Zinc & Chromium

Zinc
– Help remove CO2 from
muscles during exercise
– Enhances the healing
process
– Better absorbed from
animal protein than
plants

Chromium
– Helps transport insulin
from blood to muscle cells
– Thus, involved in:



Transportation of amino
acids into muscles
Burning of fat
Glycogen storage
Energy Enhancers and
Magic Potions
Placebo
Effect
Can extra branch-chain amino acids
prevent the mental fatigue that is
associated with exhaustion?
1.
2.
3.
4.
Research offers mixed opinions
Low doses: little effect on brain
serotonin
Large doses: unpalatable, may lead
to dehydration or a toxic reaction
Recommendation: Consume plenty of
CHOs
Do extra branch-chain amino acids
enhance recovery from exhaustive
endurance exercise?
Possibly, but more research is
needed
Will creatine enhance performance in
athletes who do short bursts of highintensity exercise?
1.
2.
3.
Possibly
Creatine occurs naturally in meat &
fish
Creatine phosphate is used by the
muscles to generate energy for 1-10
seconds of intense work
Is “fat-loading” a valid dietary
recommendation to enhance stamina?
1.
2.
3.
4.
No.
Yes, hard training helps your muscles
adapt to greater fat burning.
Eating excess dietary fat does not
enhance endurance.
Exhaustion correlates with CHO
depletion
Too Good to Be True?





Is the “research” cited from professionally
respected journals?
Are claims based on research done on
athletes, not rats or sick people?
Are the claims valid but taken out of context?
Are claims based solely on anecdotes or
testimonials?
Is there an authorized endorsement from a
prestigious university or medical center?
The BEST Energy Enhancers
Without a doubt, a proper sports diet with
adequate fluids and CHOs is the best
investment in top performance
Your dietary goals are to prevent
dehydration and maintain normal blood
sugar
The BEST Energy Enhancers





Be well fueled every day so you can train at
your best (3-5g CHO/lb/day)
Stay hydrated & drink extra before and after
exercise
Consume CHO & fluid during exercise lasting
longer than 60-90 minutes
Reload CHOs after exhaustive exercise
REST – so muscles can refuel and recover