Nutrition and Performance

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Nutrition and Performance
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• Optimal athletic performance is promoted by
  adequate energy intake that will balance energy
  output
• With limited energy intake, fat and lean tissue
  will be used for fuel for the body- which will
  compromise performance

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Carbohydrates

• 6-10 g/kg body weight
• Carbohydrates maintain blood glucose levels
  during exercise and replace muscle glycogen
• The amount required depends on the athletes
  total daily energy expenditure, type of sport,
  gender and environmental conditions

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Protein

• For endurance and strength athletes 1.2-1.7 g/kg
  body weight
• Energy intake sufficient to maintain body weight
  is necessary for optimal protein use and
  performance

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Fat

• Fat intake should range from 20-35 of total
  energy intake
• Less than 20 intake does not benefit performance
• Source of energy, vitamins, and essential fatty
  acids

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Fluid Replacement

• Before exercise 2-3ml/lb body weight
• During Enough to avert losing more than 2 of
  body weight
• Beverages containing 6-8 carbohydrate are
  recommended during exercise lasting longer than 1
  hour.
• After replace lost fluid (450-675 ml for each
  1.1 lbs lost

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Electrolytes

• Lost during exercise mainly through sweating
• Help with balancing fluid levels and some
  cellular functions
• Sodium, potassium, chloride, bicarbonate

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Pre-exercise meals

• Sufficient fluid should be ingested
• Low in fat and fiber
• High in carbohydrate
• Moderate in protein
• Familiar to the athlete

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Post Exercise

• Greatest restoring of glycogen occurs within 2
  hours of exercise
• High carbohydrate/glucose