NUTRITION
THE BASICS
MACRONUTRIENTS:
Carbohydrate, the primary fuel for higher intensity activity, is required to replenish liver and glycogen stores and to prevent low blood sugar (hypoglycemia) during training and performance. Carbohydrate intake has been well documented to have a positive impact on adaptation to training, performance and improved immune function. During base training, a daily intake of between 5-7 grams of carbohydrate per kilogram of body weight per day is advised. As training intensity and/or volume increase, carbohydrate need may easily exceed 10 grams of carbohydrate per kilogram of body weight. Athletes should begin to think about fueling for their next athletics activity immediately following their exercise bout. Recovery carbohydrate, to replace glycogen stores, can be calculated based on 1-1.2 grams of carbohydrate per kilogram of body weight and should be consumed immediately following training sessions >90 minutes or high intensity shorter duration training sessions. Within 2 hours following training, additional carbohydrate will help continue glycogen repletion. The US Dietary Guidelines and experts in performance nutrition recommended athletes focus their food choices on less refined types of carbohydrate as these contain essential micronutrients vital to health and performance. Whole grains, breads, pasta, whole fruits and vegetables are excellent source of high quality carbohydrate.
Protein requirements are slightly higher in both endurance (1.2-1.4 grams per kilogram body weight) and strength-training student-athletes (1.6-1.7 grams per kilogram body weight) above the typical recommended daily intake (0.8 grams per kilogram body weight). Fortunately, the higher intakes recommended for athletes is easily achieved in a well-balanced diet without the use of additional supplements.
Fat intake is an important source of essential fatty acids and carrier for fat soluble vitamins necessary for optimal physiological function. During prolonged, lower intensity training, fats are a major energy contributor and are stored in muscle as triglyceride for use during activity. Dietary intake is suggested to be between 20-35 percent of total daily caloric intake. Diets low in fat intake can negatively impact training, nutrient density of the diet and the ability to consistently improve performance.
HYDRATION GUIDELINES:
Drink before a practice or game – 17 to 20 oz fluid 2 to 3 hours before and another 7 to 10 oz fluid 10 to 20 minutes before playing.
Drink during your workout or competition – at least 7 to 10 oz fluid every 10 to 15 minutes.
Drink after you’ve finished exercise – at least 16-20 oz of fluid for every pound of weight lost. 1 gulp is equal to 1 oz.
MEAL PLANNING
Meal (3x day) - Use your plate to determine meal proportions. When in season or when trying to gain weight: 1/2 of your plate should be carbohydrates, 1/4 should be protein, and 1/4 should be vegetables. This is in addition to the seperate plate of fruits and vegetables you will have. On non-training days or when trying to lose weight: make 1/4 of your plate carbohydrates, 1/2 protein, keep everything else the same proportions.
Snacks (3x day in between meals) - Snack size is dependant on your needs. Good snacks have the following characteristics: provide nutritional benefit, are big enough to prevent hunger, are small enough to accommodate any upcoming physical activity and/or meals. Examples Fruit, yogurt, peanut butter/jelly sandwiches, mixed nuts, beef jerky, etc.
NUTRIENT TIMING
Pre-Workout (30-45 mins): 4:1 carbohydrate:protein ratio w/ electrolyte drink. None N.O. products and no Food.
During Workout: 3:1 carbohydrate:protein ratio. Bars and Powders to deliver energy and sustainability.
Post Workout (15-30 mins): 1:4 carbohydrate:protein ratio. Using protein to help repair damaged muscles and carbohydrates to return energy to the system.
Day (2 hours Post Workout): Meal. Lean meats and Carbohydrates. Using meals during the day to prepare muscles and gain energy for next practice or
competition. Use the information provided above for amount of grams per day.
How to Lose or Gain Weight:
Using these numbers can help better figure out how many calories you need to eat to gain or lose weight.
1. Figure out your weight in kilograms (kg) by dividing your weight by 2.2
2. The ranges listed below are approximately the amounts in grams needed per day:
-Fat (9 calories per gram): 0.6-1.2 g/kg
-Carbohydrates (4 calories per gram): 2.0-4.0 g/kg
-Protein (4 calories per gram): 1.4-2.0 g/kg
3. If trying to lose weight stay on the lower ends of the ranges.
4. If trying to gain weight stay on the higher ends of the ranges.
EXAMPLE:
220 lbs (100 kg) Male:
Fat: 0.8 g/kg = 80 g (720 Calories)
Carbohydrate: 3.0 g/kg = 300 g (1200 Calories)
Protein: 1.7 g/kg =170 g (680 Calories)
References
1. Baylor University. (2011). Meal planning. Retrieved from http://www.baylor.edu/athleticperformance/index.php?id=62436
2. Jackson, I. (2011). General fueling guidelines. Retrieved from
http://clemsontigers.cstv.com/auto_pdf/p_hotos/s_chools/clem/genrel/auto_pdf/perf_fueling_guidelines_gen
3. NCAA. (2009, May). Nutrition & performance. Retrieved from http://www.ncaa.org/wps/portal/ncaahome?
WCM_GLOBAL_CONTEXT=/ncaa/NCAA/Academics+and+Athletes/Personal+Welfare/Nutrition-performance/Nutrition
- All major nutrients (carbohydrates, protein and fats) play a significant role in the performance diet for athletes.
- Fad diets that propose the elimination of any food group are not reliable athletic choices.
- The combination of carbohydrates and proteins together particularly enhance an athlete’s performance and recovery.
- Vitamins and minerals (found in a diet rich in lean and vegetable protein, whole grain carbohydrates, fruit and vegetables) are essential in regulating an athlete’s energy, growth and repair processes. One multi-vitamin per day is also recommended.
- Water is the most important supplement an athlete can take. Water is a major constituent of most of the body’s cells, (muscles are 80% water). When an athlete fails to remain hydrated, energy levels, and muscle strength/size are compromised.
- Thirst is not a good indicator of adequate hydration levels. Athletes must plan to drink water frequently throughout the day.
- To maintain hydration levels, athletes need to be aware that salt- and caffeine-containing foods and drinks encourage dehydration.
- Sodas and high fat/high sodium (salt) fast food are not performance enhancing foods.
- Most athletes will benefit from eating small amounts frequently, rather than trying to obtain all their calories in three major meals.
MACRONUTRIENTS:
Carbohydrate, the primary fuel for higher intensity activity, is required to replenish liver and glycogen stores and to prevent low blood sugar (hypoglycemia) during training and performance. Carbohydrate intake has been well documented to have a positive impact on adaptation to training, performance and improved immune function. During base training, a daily intake of between 5-7 grams of carbohydrate per kilogram of body weight per day is advised. As training intensity and/or volume increase, carbohydrate need may easily exceed 10 grams of carbohydrate per kilogram of body weight. Athletes should begin to think about fueling for their next athletics activity immediately following their exercise bout. Recovery carbohydrate, to replace glycogen stores, can be calculated based on 1-1.2 grams of carbohydrate per kilogram of body weight and should be consumed immediately following training sessions >90 minutes or high intensity shorter duration training sessions. Within 2 hours following training, additional carbohydrate will help continue glycogen repletion. The US Dietary Guidelines and experts in performance nutrition recommended athletes focus their food choices on less refined types of carbohydrate as these contain essential micronutrients vital to health and performance. Whole grains, breads, pasta, whole fruits and vegetables are excellent source of high quality carbohydrate.
Protein requirements are slightly higher in both endurance (1.2-1.4 grams per kilogram body weight) and strength-training student-athletes (1.6-1.7 grams per kilogram body weight) above the typical recommended daily intake (0.8 grams per kilogram body weight). Fortunately, the higher intakes recommended for athletes is easily achieved in a well-balanced diet without the use of additional supplements.
Fat intake is an important source of essential fatty acids and carrier for fat soluble vitamins necessary for optimal physiological function. During prolonged, lower intensity training, fats are a major energy contributor and are stored in muscle as triglyceride for use during activity. Dietary intake is suggested to be between 20-35 percent of total daily caloric intake. Diets low in fat intake can negatively impact training, nutrient density of the diet and the ability to consistently improve performance.
HYDRATION GUIDELINES:
Drink before a practice or game – 17 to 20 oz fluid 2 to 3 hours before and another 7 to 10 oz fluid 10 to 20 minutes before playing.
Drink during your workout or competition – at least 7 to 10 oz fluid every 10 to 15 minutes.
Drink after you’ve finished exercise – at least 16-20 oz of fluid for every pound of weight lost. 1 gulp is equal to 1 oz.
MEAL PLANNING
Meal (3x day) - Use your plate to determine meal proportions. When in season or when trying to gain weight: 1/2 of your plate should be carbohydrates, 1/4 should be protein, and 1/4 should be vegetables. This is in addition to the seperate plate of fruits and vegetables you will have. On non-training days or when trying to lose weight: make 1/4 of your plate carbohydrates, 1/2 protein, keep everything else the same proportions.
Snacks (3x day in between meals) - Snack size is dependant on your needs. Good snacks have the following characteristics: provide nutritional benefit, are big enough to prevent hunger, are small enough to accommodate any upcoming physical activity and/or meals. Examples Fruit, yogurt, peanut butter/jelly sandwiches, mixed nuts, beef jerky, etc.
NUTRIENT TIMING
Pre-Workout (30-45 mins): 4:1 carbohydrate:protein ratio w/ electrolyte drink. None N.O. products and no Food.
During Workout: 3:1 carbohydrate:protein ratio. Bars and Powders to deliver energy and sustainability.
Post Workout (15-30 mins): 1:4 carbohydrate:protein ratio. Using protein to help repair damaged muscles and carbohydrates to return energy to the system.
Day (2 hours Post Workout): Meal. Lean meats and Carbohydrates. Using meals during the day to prepare muscles and gain energy for next practice or
competition. Use the information provided above for amount of grams per day.
How to Lose or Gain Weight:
Using these numbers can help better figure out how many calories you need to eat to gain or lose weight.
1. Figure out your weight in kilograms (kg) by dividing your weight by 2.2
2. The ranges listed below are approximately the amounts in grams needed per day:
-Fat (9 calories per gram): 0.6-1.2 g/kg
-Carbohydrates (4 calories per gram): 2.0-4.0 g/kg
-Protein (4 calories per gram): 1.4-2.0 g/kg
3. If trying to lose weight stay on the lower ends of the ranges.
4. If trying to gain weight stay on the higher ends of the ranges.
EXAMPLE:
220 lbs (100 kg) Male:
Fat: 0.8 g/kg = 80 g (720 Calories)
Carbohydrate: 3.0 g/kg = 300 g (1200 Calories)
Protein: 1.7 g/kg =170 g (680 Calories)
References
1. Baylor University. (2011). Meal planning. Retrieved from http://www.baylor.edu/athleticperformance/index.php?id=62436
2. Jackson, I. (2011). General fueling guidelines. Retrieved from
http://clemsontigers.cstv.com/auto_pdf/p_hotos/s_chools/clem/genrel/auto_pdf/perf_fueling_guidelines_gen
3. NCAA. (2009, May). Nutrition & performance. Retrieved from http://www.ncaa.org/wps/portal/ncaahome?
WCM_GLOBAL_CONTEXT=/ncaa/NCAA/Academics+and+Athletes/Personal+Welfare/Nutrition-performance/Nutrition