topic 3: sports nutrition
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Topic 3: Sports Topic 3: Sports NutritionNutrition
By: Marisa Schoepflin and Shawn HanlonBy: Marisa Schoepflin and Shawn Hanlon
Sports NutritionSports NutritionWe chose to interview someone on this We chose to interview someone on this topic because:topic because:
Shawn is an athletic training studentShawn is an athletic training studentTreat athletes on a daily basisTreat athletes on a daily basis
Marisa is a Rowan athlete Marisa is a Rowan athlete Want to know how to stay healthy while Want to know how to stay healthy while playing field hockeyplaying field hockey
Who we Who we InterviewedInterviewed
Dr. Gregory BirenDr. Gregory BirenHas a PhDHas a PhD
Professor at RowanProfessor at RowanExercise physiologyExercise physiology
Nutrition for fitnessNutrition for fitness
Basic NutritionBasic Nutrition
KinesiologyKinesiology
Certified exercise specialistCertified exercise specialist
Certified strength and conditioning Certified strength and conditioning specialistspecialist
Are there any major Are there any major differences between differences between nutrition for athletes nutrition for athletes
versus nutrition versus nutrition recommendations for recommendations for
people who do not people who do not participate in excess participate in excess
physical activity?physical activity?
Sports nutrition focuses more on fueling the body for Sports nutrition focuses more on fueling the body for physical activity and replenishing what is lost during physical activity and replenishing what is lost during practice or gamespractice or games
Nutrition programs are different for everyone Nutrition programs are different for everyone depending on their sportdepending on their sport
Assess how long the person is actually exercisingAssess how long the person is actually exercising
Look at what energy system they are relying onLook at what energy system they are relying onATP-PC system (High intensity, short duration- sprinters)ATP-PC system (High intensity, short duration- sprinters)
Glycolytic systemGlycolytic system
Uses carbs to created ATP and will fuel the body after the Uses carbs to created ATP and will fuel the body after the ATP-PC system is expended (long duration activity)ATP-PC system is expended (long duration activity)
Aerobic systemAerobic system
Primary energy source along with glycolysis is sports like Primary energy source along with glycolysis is sports like field hockey and soccerfield hockey and soccer
If you know these two things, you can target what nutrients If you know these two things, you can target what nutrients are going to be the most essential for that athleteare going to be the most essential for that athlete
How many calories How many calories should an athlete should an athlete
take in on average?take in on average?
Females: 2000-2500 calories a dayFemales: 2000-2500 calories a day
Males: 2500-3000 calories a dayMales: 2500-3000 calories a day
This depends on body composition and This depends on body composition and how many calories they are expending how many calories they are expending throughout a daythroughout a day
Is there a Is there a difference in difference in
importance of importance of certain nutrients certain nutrients
over others in over others in sports nutrition? sports nutrition?
All nutrients are important for athletes and All nutrients are important for athletes and sedentary peoplesedentary people
Athletes diet should consist of: (can be Athletes diet should consist of: (can be altered depending on activity)altered depending on activity)
55% carbohydrates55% carbohydrates
25% fat25% fat
20% protein20% protein
Consuming carbohydrates after a workout Consuming carbohydrates after a workout increases protein synthesis by 40% increases protein synthesis by 40% compared to if you only consume proteincompared to if you only consume protein
I’ve heard of I’ve heard of carbohydrate carbohydrate
loading, how do loading, how do you do it and who you do it and who
does it benefit does it benefit the most? the most?
Very popular diet technique (usually marathon Very popular diet technique (usually marathon runners) to maximize muscle and liver runners) to maximize muscle and liver glycogen storesglycogen stores
5 day process with day 6 being the competition5 day process with day 6 being the competitionDays 1-3 the goal is to almost completely Days 1-3 the goal is to almost completely deplete your glycogen stores by performing high deplete your glycogen stores by performing high intensity exercise and consuming 40-50% intensity exercise and consuming 40-50% carbohydrates carbohydrates
Day 4-5 carbohydrates are reintroduced at a Day 4-5 carbohydrates are reintroduced at a higher amount (60-70%) with low intensity higher amount (60-70%) with low intensity exercise or none at allexercise or none at all
This causes the body to absorb more glycogen This causes the body to absorb more glycogen than the body’s normal capacitythan the body’s normal capacity
Day 6 eat normal pre-event mealDay 6 eat normal pre-event meal
How important How important are antioxidants are antioxidants
in sports in sports nutrition?nutrition?
Exercise is an oxidantExercise is an oxidantIt produces free radicals in the bodyIt produces free radicals in the body
It is important if you want to perform at It is important if you want to perform at your maximal level to consume adequate your maximal level to consume adequate fruits and vegetables in a variety of fruits and vegetables in a variety of colors to assure you are getting all the colors to assure you are getting all the different antioxidantsdifferent antioxidants
What should What should athletes focus on athletes focus on
for pre-event for pre-event meal, during, and meal, during, and after and is time after and is time
a factor?a factor?
Pre-event meal can be up to 4 hours priorPre-event meal can be up to 4 hours prior
Focus on carbohydrates and proteins more than Focus on carbohydrates and proteins more than fatfat
4:1 ratio carbohydrates to proteins 4:1 ratio carbohydrates to proteins
One hour before take in about .25 g/lb of One hour before take in about .25 g/lb of carbohydrates or a sports drinkcarbohydrates or a sports drink
During the last hour before competition just During the last hour before competition just water or sports drinkwater or sports drink
During competition, the main focus is to During competition, the main focus is to replenish your blood glucose so sports drinks replenish your blood glucose so sports drinks during competition to prevent hypoglycemia and during competition to prevent hypoglycemia and dehydrationdehydration
After competition .4 g/lb of carbs each hour for After competition .4 g/lb of carbs each hour for the next 4 hours and .3 g/lb of protein within the the next 4 hours and .3 g/lb of protein within the next 4 hours next 4 hours
More informationMore informationContact Dr. Biren at biren@rowan.eduContact Dr. Biren at biren@rowan.edu
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