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Sports & Exercise Nutrition
The document outlines the importance of nutrition for exercise, emphasizing that proper macronutrient intake and hydration can enhance performance, recovery, and overall health. It discusses pre-, during, and post-exercise fueling strategies for both casual and serious athletes and provides guidance on the timing and types of food suitable for various exercise intensities and durations. It also highlights the risks of dehydration and the importance of recovery nutrition for optimal long-term performance.
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Overview of the importance of nutrition in sports and exercise within the Montana University System Wellness Program.
Nutrition enhances exercise ability, recovery, and health. Hydration delays fatigue and improves performance.
Carbohydrates, protein, and fat are vital for energy and muscle repair during varying intensities of exercise.
Nutrition plans must be personalized; experimentation should not occur on race day.
Specialized sports foods are designed for convenience during exercise lasting over an hour.
Recommendations for easily digestible, carbohydrate-rich meals before exercise, tailored to timing and type.
Endurance athletes should increase carbohydrate intake significantly before events lasting longer than 90 minutes.
Maintaining glucose, hydration, and electrolyte balance during extended workouts with specific carbohydrate intakes.
Importance of hydration in relation to exercise intensity, duration, and body weight changes.
Post-exercise refueling principles: restoring glycogen, electrolytes, and protein specifications.
Caution against using exercise to justify poor dietary choices; exercise alone won't compensate for a bad diet.
Invitation for questions and provision of online resources for further information.
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Sports & Exercise Nutrition
- 1. SPORTS & EXERCISE NUTRITION Montana UniversitySystemWellness Program Spring 2016
- 3. Fueling Exercise ■ Goodnutrition = – Ability to exercise harder & longer ■ Burn more calories – Feeling better during exercise – Faster recovery – Better results – Improved health ■ Pre-exercise, during exercise, and post-exercise nutrition all play important roles ■ Important for both the casual exerciser & serious athlete
- 4. Fueling Exercise ■ Optimalhydration = – Delayed fatigue – Improved mental acuity – Less cardiovascular stress – Improved ability to regulate body heat – Improved recovery
- 5. Macronutrients ■ Carbohydrates – Provideimmediate fuel as blood glucose ■ Primary energy source during high intensity exercise – Stored in the muscles and liver as glycogen ■ Protein – Building/repairing muscle requires a ready supply of amino acids – Ideal intake more about timing than about eating large amounts ■ Fat – Important fuel source during exercise ■ Primary energy source during longer, low intensity exercise ■ Substrate utilization depends upon duration and intensity of exercise – Moderate aerobic activity burns a combo of fat & carbohydrate
- 6. Disclaimer ■ Highly individual ■Practice! ■ Don’t try something new on race day
- 7. Specialized Sports Foods ■Drinks, gels, gummies, bars, etc. ■ Used for: – Convenience – Lack of appetite – Lack of time – Taking out the guesswork ■ Consider sports foods for exercise > 1 hr
- 8. Pre-Exercise ■ Goals: Provideeasily digested energy for a workout ■ Ideal: Carbohydrate-rich, include protein – Low fiber, low-fat – 3:1 carb to protein ratio suggested ■ Dependent upon type & intensity of exercise – Cardio ■ “Jiggle” factor – Resistance training
- 9. Pre-Exercise ■ Time forfood to settle – 3-4 hours ■ Full meal – Oatmeal w/almonds + skim milk + banana – Tuna melt + fruit + yogurt – 1-2 hours ■ Snack – Piece of fruit w/string cheese – ½ bagel w/1Tablespoon peanut butter – 30-60 minutes ■ Sports drink or food ■ Piece of fruit
- 10. Pre-Exercise ■ Early morningexercise – Something small ■ 6 oz. juice, cereal, milk, piece of fruit – Fasting cardio? ■ After work exercise – Breakfast – 1st lunch – 2nd lunch – Exercise – Dinner
- 12. Carb Loading ■ Enduranceevents lasting > 90 minutes ■ Greater proportion of the diet from carbs, not just extra calories – Make room for carbs by reducing fat ■ 3-5 grams carbohydrate per lb. body weight – 150 lb. person = 450–750 grams carbohydrate (1800-3000 calories) – Expect 2-4 lb. water weight gain ■ 1 oz. glycogen stores 3 oz. water
- 13. During Exercise ■ Goals: –Maintain blood glucose, hydration, and electrolyte balance – Optimize performance ■ Carbohydrate based foods every 60-90 minutes during extended exercise sessions – Variety of carbohydrates – Sports foods, bananas, raisins, pretzels ■ 100-250 calories per hour after the first hour – Plan it out during endurance events
- 14. During Exercise ■ Hydration –Exercise lasting < 1 hr – water is best – 4-6 oz every 15-20 minutes during exercise – Hot conditions, intense exercise, long duration exercise – sports drink/electrolyte replacement ■ Carbohydrate – 13-18 grams per 8 oz (240 mL) ■ Sodium – Helps body retain fluid and stimulates thirst ■ Potassium
- 16. Hydration ■ Goal: Balancefluid intake with sweat losses ■ Sweating – Lowers core body temperature via evaporation – 1-4 lbs/hour – highly variable – Depends upon: ■ Intensity of exercise ■ Heat/humidity ■ Heat acclimatization ■ Genetics ■ Gender ■ Body size ■ Training ■ Clothing
- 17. Hydration ■ Dehydration – Symptoms:headache, fatigue, thirst, dizziness, muscle cramps, weakness, increased heart rate ■ Hyponatremia – Low blood sodium caused by over-hydration – Life threatening condition – Symptoms: nausea, vomiting, headache, puffiness, weight gain – Slower athletes at greater risk
- 18. Hydration ■ Amount andcolor of urine good indicator of hydration – Pale yellow is optimal ■ Weigh naked before and after exercise for most accurate estimate of water lost – Drink 13-16 oz for every pound lost – Excess fluid loss is considered >2% of body weight ■ High sodium losses? – Salty foods prior + salt to sports drinks
- 19. Post-Exercise ■ Goals: Refuel,Repair, Replete – Replace glycogen – Restore sodium & potassium – Provide protein to repair damaged tissue and stimulate new muscle growth – Support impaired immune system, reduce inflammation ■ Even 100 calories post-exercise shown to reduce soreness
- 20. Post-Exercise ■ 15-60 minutespost-exercise is best for refueling – Cardio – within 30 minutes – Resistance training – within 2 hours – No appetite? – Liquid meal ■ Best refueling: carbohydrate + protein – 3:1 ratio ■ Chocolate milk ■ Apple w/string cheese ■ Trail mix w/pretzels
- 21. Post-Exercise ■ Rehydrate – Toppriority after cardio! – Sip fluids over time ■ Body may need 24-48 hours to replace fluid losses if significant – Replace electrolytes + fluid losses ■ Sodium: soup, vegetable juice ■ Potassium: fruits & vegetables
- 22. Exercise Nutrition forWeight Loss ■Do not exercise to earn the right to eat (The Free Pass) – Treadmill + Buffet study ■ Very tough to compensate for a lousy diet – 30 min jogging = 1 Snickers bar – 90 min walking = 1 Naked juice – The Cupcake Situation
- 23.