Sports Nutrition and the Athlete

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Sports Nutrition and the Athlete

• Lauren Gates
• Jacquelyn Atkins

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Nutritional Myths

• More protein and protein supplements leads to
  more muscles
• Honey, sugar and soft drinks just before a game
  provide quick energy
• Water during exercise causes upset stomach and
  slows you down
• Supplements like amino acids, bee pollen and
  ginseng improve an athletes performance
• Lack of salt in the diet leads to muscle cramps
• Milk can give you cotton mouth
• Steroids are the best way to develop massive
  muscles
• Vitamin supplements can give you more energy

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Good Sports Nutrition a lot more than just an
energy bar or power drink!

• Nutrition is important for ALL sports
• Carbohydrates for energy
• Think nutrient dense
• Protein importance
• Fat is needed for contact sports
• Avoid supplements without medical advice
• Water, water and more water
• Drink smart or stay sober

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RUGBY

• 2 body builds
• Agile, speed and protection
• Position determines diet goals

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Carbohydrates

• ENERGY
• Higher intakes for recovery
• Carb intake timing

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Carbohydrates
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Fats

• Wise fat intake
• Fat as protection
• Less muscle soreness
• Natural shock absorber

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IRON

• Stress leads to less iron
• Athletes and their ferritin
• Low iron levels
• Anemia may result from ignored conditions

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Fluid Intake

• Sports drinks and Carbs
• Dehydration impairment
• Pre-Game fluid intake
• Use breaks and half time wisely

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Supplements

• Do NOT take without Medical Advice
• Dietary Improvements
• Ephedrine
• Too much caffeine

• Cod Liver Oil
• Iron
• Creatine
• Glucosamine
• Protein Shakes
• Multivitamins

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Alcohol

• Anti-Recovery
• Alcohol as a diuretic
• Injured?

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Guidelines for Other Sports

• Swimming
• Cycling
• Distance running
• Power sports
• 60-70 carb calories
• 12 protein
• 18-28 fats

• Not just for endurance athletes
• Shooting and archery
• Bowling
• Gymnastics
• Rowing

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Want to know more?

• Gatorade Sports Science Institute
  http//www.gssiweb.com
• Runners Worldhttp//www.runnersworld.com
• Basic Guidelineshttp//www.wholefitness.com/spor
  tnutrition.html
• Sport Specific Guidelineshttp//www.pponline.co.
  uk/encyc/0309.htm