Nutrition is a key factor that is often overlooked by high school athletes. Physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. To train and compete successfully, athletes must also keep their bodies well fueled with the right foods and fluids. Practicing sound nutrition everyday, not just on competition day will help optimize performance and maintain health throughout the season.
Sports Nutrition Objectives -
What can be achieved by improving nutritional intake.
· Hydration and rehydration
· Maintain and increase muscle mass and strength
· Increase endurance and delay fatigue
· Maximize post workout recovery
· Prevent injury
Hydration and Rehydration
Proper hydration and rehydration are essential to maintain optimal performance. Studies have found that even a loss of two or more percent of one’s body weight due to sweating can decrease athletic performance. Sweating is a loss of body fluid, which results in temporary weight loss. When you sweat, you lose water and electrolytes, including sodium, potassium, chloride and magnesium. Tracking and replacing fluids loss during and after practice or competition is very important.
Sports Nutrition Objectives -
What can be achieved by improving nutritional intake.
· Hydration and rehydration
· Maintain and increase muscle mass and strength
· Increase endurance and delay fatigue
· Maximize post workout recovery
· Prevent injury
Hydration and Rehydration
Proper hydration and rehydration are essential to maintain optimal performance. Studies have found that even a loss of two or more percent of one’s body weight due to sweating can decrease athletic performance. Sweating is a loss of body fluid, which results in temporary weight loss. When you sweat, you lose water and electrolytes, including sodium, potassium, chloride and magnesium. Tracking and replacing fluids loss during and after practice or competition is very important.
· Weigh yourself before and after practice to determine amount of sweat loss. Weight loss represents loss of
body fluid.
· Drink 16 to 20 oz. for every pound lost.
· If you weigh less before practice the following day, you are still dehydrated
from the previous days practice!
· After workouts, recovery centers on fluid repletion and carbohydrates for
glycogen replenishment.
Fluid Needs
· To help prevent cramps drink on a schedule.
· Drink 17-20 ounces of water or sports drinks, 2 to 3 hours before exercise.
· Drink another 7-10 ounces of water or sport drink 10 to 20 minutes before
exercise.
· In general, every 10-20 minutes drink at least 7-10 ounces of water or sports drinks to maintain hydration, and
remember to drink beyond your thirst.
body fluid.
· Drink 16 to 20 oz. for every pound lost.
· If you weigh less before practice the following day, you are still dehydrated
from the previous days practice!
· After workouts, recovery centers on fluid repletion and carbohydrates for
glycogen replenishment.
Fluid Needs
· To help prevent cramps drink on a schedule.
· Drink 17-20 ounces of water or sports drinks, 2 to 3 hours before exercise.
· Drink another 7-10 ounces of water or sport drink 10 to 20 minutes before
exercise.
· In general, every 10-20 minutes drink at least 7-10 ounces of water or sports drinks to maintain hydration, and
remember to drink beyond your thirst.
Food and Energy Needs
All the energy we need for life as well as for exercise comes from the food we eat and the fluids we drink. These nutrients are commonly broken into three class’s carbohydrates, proteins and fats. Our body is continually converting food into energy even when we are sleeping or resting. During times of high physical activity, energy needs must be met in order to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repairing tissue.
Energy Needs
The Harris Benedict equation is used to estimate your daily Resting Metabolic Rate (RMR) or Resting Energy
Expenditure (REE)
RMR for females = 655.1 + 9.56 (weight in kg) + 1.85 (height in cm) - 4.68 (age)
RMR for males = 66.5 +13.75 (weight in kg) + 5.0 (height in cm) - 6.78 (age)
1 lb = 0.454 kg
1 in. = 2.54 cm
To estimate Total Energy Expenditure, apply activity factors:
All the energy we need for life as well as for exercise comes from the food we eat and the fluids we drink. These nutrients are commonly broken into three class’s carbohydrates, proteins and fats. Our body is continually converting food into energy even when we are sleeping or resting. During times of high physical activity, energy needs must be met in order to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repairing tissue.
Energy Needs
The Harris Benedict equation is used to estimate your daily Resting Metabolic Rate (RMR) or Resting Energy
Expenditure (REE)
RMR for females = 655.1 + 9.56 (weight in kg) + 1.85 (height in cm) - 4.68 (age)
RMR for males = 66.5 +13.75 (weight in kg) + 5.0 (height in cm) - 6.78 (age)
1 lb = 0.454 kg
1 in. = 2.54 cm
To estimate Total Energy Expenditure, apply activity factors:
| Activity | Definition | Activity Factor |
| Sedentary | Little or no exercise | RMR x 1.2 |
| Lightly Active | Light exercise or sports 1-3 days aweek | RMR x 1.375 |
| Moderately Active | Moderate exercise or sports 3-5 days a week | RMR x 1.55 |
| Very Active | Hard exercise or sports 6-7 days a week | RMR x 1.725 |
| Extremely Active | Hard daily exercise or sports | RMR x 1.9 |
Example: RMR for females
Weight 120 lbs = 54.48 kg
Height 64 in. = 162.56 cm
655.1 + 9.56 (54.48 kg) + 1.85 (162.56 cm) - 4.68 (17yrs) =
655.1 + 520.83 + 300.74 - 79.56 = 1397.11
RMR = 1397.11 calories per day
Moderately Active = RMR x 1.55
1397.11 x 1.55 = 2165.52 calories per day
Weight 120 lbs = 54.48 kg
Height 64 in. = 162.56 cm
655.1 + 9.56 (54.48 kg) + 1.85 (162.56 cm) - 4.68 (17yrs) =
655.1 + 520.83 + 300.74 - 79.56 = 1397.11
RMR = 1397.11 calories per day
Moderately Active = RMR x 1.55
1397.11 x 1.55 = 2165.52 calories per day
· The Recommended Dietary Allowance (RDA) is 130 gm/day for both males and
females.
· Eat a carbohydrate snack 30 minutes to an hour before workouts to provide fast
fuel to muscles and begin the rebuilding and growth process.
· Eat high quality carbohydrates to keep weight down and improve energy level.
· Eat plenty of carbohydrates throughout the day and before bed if trying to gain
weight.
Protein
Protein is often called the building block of the body. Protein consists of amino acids that are combined to form muscle, bone, tendons, hair, skin and other tissues. It is needed for tissue repair, and to build muscle mass and strength. Protein is used for fuel if there is a lack of carbohydrates in the diet but it is not an ideal source. When protein is being used for fuel there isn’t enough to repair and rebuild body tissue, including muscle.
Protein is often called the building block of the body. Protein consists of amino acids that are combined to form muscle, bone, tendons, hair, skin and other tissues. It is needed for tissue repair, and to build muscle mass and strength. Protein is used for fuel if there is a lack of carbohydrates in the diet but it is not an ideal source. When protein is being used for fuel there isn’t enough to repair and rebuild body tissue, including muscle.
· The Recommended Dietary Allowance (RDA) for nonathletes 0.8 gm/kg
(2.2 lbs) of body weight per day and 1.2 - 2 gm/kg (2.2 lbs) of body
weight per day for athletes.
· Include protein in each meal and snack.
· Examples of protein are milk, eggs, skinless poultry, fish, meat, lean pork,
cheese, yogurt, beans, nuts and peanut butter
(2.2 lbs) of body weight per day and 1.2 - 2 gm/kg (2.2 lbs) of body
weight per day for athletes.
· Include protein in each meal and snack.
· Examples of protein are milk, eggs, skinless poultry, fish, meat, lean pork,
cheese, yogurt, beans, nuts and peanut butter
Fats
Dietary fat has been blamed for many health problems however it is also an essential nutrient needed for optimal health. Fat is stored when more calories are consumed than are used. Fat and adipose tissue (stored fat) are essential for many body functions and support. Fat is used to move and absorb vitamins (K, A, D, E), provide cushion and insulation to internal organs and is the largest reserve of stored energy available for activity.
· There is no Recommended Dietary Allowance for fats but should not be more than 20-30% of your total
daily calorie intake.
· Choose quality fats for long term energy such as unsaturated fats.
· Unsaturated fat are typically found in plant food sources and have health benefits such as lowering
cholesterol and reducing the risk of heart disease.
· Unsaturated fat Ex. - nuts, olives, avocado, fish (salmon and tuna), flaxseed, soybeans, canola and olive
oils.
· Saturated and Trans fats should be limited because they increase cholesterol levels and the risk of heart
disease.
· Saturated and Trans fats Ex. - fats that are solid at room temperature primarily in animal sources like,
butter, meat, eggs yolks and cheese.
· Poor quality fats are also found in fried foods, regular salad dressings, chips, candy bars, coconut, whole
milk and biscuits.
· Fat is essential to your diet but enjoy in moderation.
Dietary fat has been blamed for many health problems however it is also an essential nutrient needed for optimal health. Fat is stored when more calories are consumed than are used. Fat and adipose tissue (stored fat) are essential for many body functions and support. Fat is used to move and absorb vitamins (K, A, D, E), provide cushion and insulation to internal organs and is the largest reserve of stored energy available for activity.
· There is no Recommended Dietary Allowance for fats but should not be more than 20-30% of your total
daily calorie intake.
· Choose quality fats for long term energy such as unsaturated fats.
· Unsaturated fat are typically found in plant food sources and have health benefits such as lowering
cholesterol and reducing the risk of heart disease.
· Unsaturated fat Ex. - nuts, olives, avocado, fish (salmon and tuna), flaxseed, soybeans, canola and olive
oils.
· Saturated and Trans fats should be limited because they increase cholesterol levels and the risk of heart
disease.
· Saturated and Trans fats Ex. - fats that are solid at room temperature primarily in animal sources like,
butter, meat, eggs yolks and cheese.
· Poor quality fats are also found in fried foods, regular salad dressings, chips, candy bars, coconut, whole
milk and biscuits.
· Fat is essential to your diet but enjoy in moderation.
What to eat before practice or competition.
2-3 hours before practice or competition.
High carbohydrate, moderate protein, little fat and plenty of fluid
· Include high-energy foods like breads, bagels, cereals, pasta, potatoes, rice, fruits, fruit juices, and
vegetables - as well as lean sources of protein.
· Fill 2/3 of their plate with high-carbohydrate options for quick energy and 1/3 with grilled skinless chicken
breast, turkey, or lean roast beef to build and help repair muscles.
· Lightly salt food to replace sodium loss due to sweating especially if they are heavy crampers.
2-3 hours before practice or competition.
High carbohydrate, moderate protein, little fat and plenty of fluid
· Include high-energy foods like breads, bagels, cereals, pasta, potatoes, rice, fruits, fruit juices, and
vegetables - as well as lean sources of protein.
· Fill 2/3 of their plate with high-carbohydrate options for quick energy and 1/3 with grilled skinless chicken
breast, turkey, or lean roast beef to build and help repair muscles.
· Lightly salt food to replace sodium loss due to sweating especially if they are heavy crampers.
| Menu #1 | Menu #2 | Menu #3 |
| Spaghetti with meat sauce Italian bread Salad with lowfat dressing Fruit juice |
Turkey/veggie sandwich on whole grain bread Fresh fruit salad Yogurt Sports drink |
Grilled chicken breast Mashed potatoes Green beans Applesauce Skim milk |
What to eat after practice or competition.
Refuel with carbohydrates and small amounts of protein
· Consume carbohydrates and a small amount of protein (Ex. chocolate milk) within 30 minutes post exercise
to replace glycogen stores and speed recovery.
· Optimal carbohydrate to protein ratio is 4:1 (four grams of carbohydrate for every one gram of protein)
· More protein than that has a negative impact because it slows rehydration and glycogen replenishment.
· Eat again within 2 hours
· Ex.
§Low fat or skim milk, cereal and a banana
§Turkey sandwich with mustard, fruit and skim milk
§Peanut butter and jelly on a bagel or bread and skim milk
§Carnation Instant Breakfast mixed with skim milk and fruit
Refuel with carbohydrates and small amounts of protein
· Consume carbohydrates and a small amount of protein (Ex. chocolate milk) within 30 minutes post exercise
to replace glycogen stores and speed recovery.
· Optimal carbohydrate to protein ratio is 4:1 (four grams of carbohydrate for every one gram of protein)
· More protein than that has a negative impact because it slows rehydration and glycogen replenishment.
· Eat again within 2 hours
· Ex.
§Low fat or skim milk, cereal and a banana
§Turkey sandwich with mustard, fruit and skim milk
§Peanut butter and jelly on a bagel or bread and skim milk
§Carnation Instant Breakfast mixed with skim milk and fruit
Vitamins and Supplements
In general it is ok to take a multivitamin but be advised that supplement labels are accurate 60% of the time. If you choose to use supplements, be aware that you are taking a chance on testing positive for illegal, performance-enhancing ingredients.
ABSOLUTELY AVOID:
· Anabolic Steroids, Andro, “pro-hormones”
· Diet pills or fat burners (Stackers, Hydroxycut, Trim Spa, etc.) including Ephedra, ephedrine, ephedra
alkaloids, pseudoephedrine and Ma Haung.
· Warming: “natural” or “ephedrine free” does not mean safe and effective
In general it is ok to take a multivitamin but be advised that supplement labels are accurate 60% of the time. If you choose to use supplements, be aware that you are taking a chance on testing positive for illegal, performance-enhancing ingredients.
ABSOLUTELY AVOID:
· Anabolic Steroids, Andro, “pro-hormones”
· Diet pills or fat burners (Stackers, Hydroxycut, Trim Spa, etc.) including Ephedra, ephedrine, ephedra
alkaloids, pseudoephedrine and Ma Haung.
· Warming: “natural” or “ephedrine free” does not mean safe and effective
Carbohydrates
Carbohydrates are arguably the most important source of energy needed by athletes no matter what sport you play. Carbohydrates provide energy that gets absorbed and used for energy to fuel muscle contractions. Without enough carbohydrates, protein is burned as fuel. Carbohydrates increase endurance by replenishing stored muscle fuel or glycogen.
Carbohydrates are arguably the most important source of energy needed by athletes no matter what sport you play. Carbohydrates provide energy that gets absorbed and used for energy to fuel muscle contractions. Without enough carbohydrates, protein is burned as fuel. Carbohydrates increase endurance by replenishing stored muscle fuel or glycogen.
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