Athlete Nutrition Overview

November 11, 2014

Most efficient fuel for the body
Select slower acting forms for steady energy: whole grains, legumes, low fat milk/yogurt, whole fruit
Select simpler forms during activity – 30-60g/hour after the first hour

Common Mistakes

50-65% of our diet should be Carbohydrates, and at least half of them should eb from whole grains.
Carbohydrates should be consumed every 3-5 hours
Choose whole grain carbohydrates to avoid peaks or crashing in energy
Supplementing appropriately during a workout

Essential for building and maintaining muscle-mass, injury prevention
Include at all meals and snacks if longer time between meals
Lean choices: lean ground beef and pork, poultry, seafood, nuts, eggs, low-fat dairy, beans, seeds

Common mistakes:

Transports/stores vitamins; maintains cell membranes; assists with metabolism; maintains healthy skin/hair
Poor source of fuel for workouts
Choose heart-healthy choices: nuts, seeds, oil, avocado, olives

Common Mistakes

The best indicator is urine. Try to keep urine pale to clear in color through out the day
16-24oz within 2 hours before o 6-12oz just before start
6-12oz every 15-20 minutes during
Sports drink with 6-8% carbohydrate for events longer than 1 hour or high intensity/high heat

Common Mistakes

Dehydration: throbbing headache; dizziness; severe fatigue; restlessness; confusion, nausea/vomiting
Weight loss of greater than 2% of body weight during exercise can cause dehydration that can compromise cardiac function, metabolic reactions, and thermo regulation
Electrolytes need to be replaced after the first hour of exercise, water is not enough to re-hydrate.

Try to get all of the vitamins and minerals from eating colorful, varied meals.
When looking for a multivitamin, try to find something that provides about 100% of the RDA
Caffeine: beneficial before workout for increasing endurance-spares glycogen and aids fat metabolism

Protein: consuming 20g protein post workout is optimal, more shows no benefit; this can come from a 20oz glass of milk
Glucosamine: beneficial to joints in those with issues; little risk
Fish Oil: a good idea if you do not consume omega-3 fatty acids in the diet

Glycogen depletion due to limited carbohydrate intake - muscle glycogen storage infinite – max is approx. 80-120 minutes before depleted
Once glycogen depleted, you convert fat = increased 0xygen uptake = fatigue (hit the wall)
Every gram of glycogen is attached to 3g water – lack of either can impact doubly

Carbohdyrates are essential to restock glycogen stores – intake should be at least 60-75g carbs
Aim for 4:1 carb/protein ratio within 1 hour after workout
- Many commercial recovery products aim to do this (Accelerade, Endurox, etc)
- Food examples: 1 1⁄2 cups Cheerios, 1 c. blueberries, 1 cup skim milk; 12 Triscuits and 1 oz cheese; 16oz chocolate milk; 1 cup Kashi Go Lean with lowfat yogurt; Power/Clif Bar with 8oz milk; 2 String cheese with 32oz Gatorade;
Waiting too long after workouts hinders recovery