ATHLETICS

Dr. Jennifer Bueche RD, CDNAssociate Professor

Faculty Athletics Representative (FAR)SUNY College @ Oneonta

NUTRITION AND PERFORMANCE

SUNYACSTUDENT

ATHLETE ADVISORY

COUNCIL (SAAC)

On the 3 x 5 card provided please write down…..

1) What sport(s) do you play?

2) A nutrition question(s) that you have always wanted to ask.

When finished…..

3) Rate Your Plate based on the questionnaire provided

The student athlete will be able to determine:

What to eat and whenHow to stay well hydratedNeed for supplementsReliable sources for nutrition

informationHealthy “Go To Foods”

What “diet” should an athlete follow for

optimum performance?

Well balanced – No “fad” diets

Avoid weight loss “in season”

Energy intake to maintain desirable body weight

Plenty of fluids to prevent dehydration

90/10 rule “in season” ; 80/20 rule “out of season”

Carbohydrates = 45-65% of total kcal 6-10 g/kg per day

Protein = 10-35% of total kcal 1.2 – 1.7 g/kg per day for endurance & strength

–trained athletes

Fat = 20 -35% of total kcal Don’t consume < 20% fat diet

Sufficient vitamin & mineral intake If kcalories adequate don’t need vit/min

supplement

What is the most

important nutrient?

You can live for a month without food but only a few days without water.

Adequate fluid intake before, during, and after exercise/competition is essential to replace fluid loss.

Drink adequate fluids to replace sweat losses : 16 to 24 oz fluid for every pound of weight loss during exercise. Athletes should not drink in excess of sweating rate.

Dehydration (water deficit in excess of 2% to 3% of body mass) decreases exercise performance.

Water is best choice for workouts < 90 minutes.

Sports drinks best choice for workouts >90 minutes.

Sports drinks contain electrolytes and carbohydrates which replace electrolytes lost through sweat during workouts lasting several hours.

The most beneficial sports drinks contain 15 to 18 grams of carbohydrate in every 8 ounces of fluid.

What should an athlete eat before exercise?

FLUID Drink lots of fluid 24-36 hours before exercise. Drink at least 16 ounces of fluid 2 hours before. 8-20 ounces water approx. 15 minutes before.

CHO – To top off muscle stores 4 grams/kg body weight 4 hours before (700-800

kcal) 1 gram/kg body weight 1 hour before (300-400 kcal

PRO - Add small amount of protein to help build and repair tissue - may help reduce post exercise

muscle soreness

↓FIBER/ ↓ FAT – To ensure optimal digestion

FLUIDS

4-10 oz. water every 10 – 20 minutes.

Avoid concentrated beverages (soda, fruit juice or fruit drinks)

CARBOHYDRATES› If consuming a sports drink*, 4-8 ounces every 15-

20 minutes› If event/exercise > 90 minutes, after first 30

minutes, 16-40 ounces sports drink/hour.› If consuming solid food, 7-15 grams of easily

digested carbohydrate every 15-20 minutes or 30-60 grams carbohydrate/hour (banana, roll w/honey or jam, sports foods i.e. gels, gummy chews, sports bars)

*When exercise last less than 90 minutes, little evidence of physical performance difference between consuming a sports drink and plain water.

FLUIDS› 1 pint water/pound body weight lost› Drink at least 8 – 16 oz. of fluid after

exercise.

CARBOHYDRATES› 40–60 grams ASAP or within first 30

minutes after exercise, and at 2 hour intervals up to 4 hours after exercise. (~ 1 gram carbohydrate/kg body weight).

Do athletes need supplements?

Not if the diet is well-balanced.

Before taking a supplement – ask the following questions:

Is it safe? Is the dosage correct? Does it work? Is it legal?

FDA requires that manufactures of supplements analyze the identify, purity and strength of their ingredients but they don’t have to proof safety or efficacy

$13 Billion dollar industry – who really benefits?

How can student-athletes eat healthy “on the go”?

Low Fat Dairy (milk, yogurt, cottage cheese)Lean Protein (chicken, turkey, fish, beef, eggs,

pork, tofu)Fresh fruit, dried fruit, 100% fruit juiceVegetablesSalads w/light, reduced-fat or olive oil dressingWhole Grain breadWhole Grains (Rice, Quinoa, Bulgur Wheat etc.)Whole Grain PastaWhole Grain CrackersLow Sugar High Fiber Cereal, OatmealLegumes Healthy fats (olive oil, nuts, avocados, natural

style peanut butter)

Where do I find reliable sources of nutrition information?

Websites American Dietetic Association

(www.eatright.org) Sports, Cardiovascular and Wellness

Nutrition(http://www.scandpg.org)

Gatorade Sports Science Institute(http://www.gssiweb.org)

SUCCESSFUL FORMULA

Sound Dietary Practices

Applied Continuously

Improve Performance

American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009;109: 509-576.

http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/