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Fueling for Sports
Allison Maurer MS, RD, CSSD, CSCS
Sports Dietitian
Univ. of Tennessee, Knoxville
Is This You?
• Wake up, get dressed, go to school
• Breakfast is a maybe…OR a bagel, bowl of cereal, Poptarts or a
piece of fruit
• Eat or drink nothing until lunch
• Time can range from 10:30-12:30
• Slice of pizza, fries…OR “I forgot my lunch money”
• Practice-from about 3-6pm
• Dinner-around 7pm
• Eat whatever, whenever
• Continue eating for the remainder of the night
• Snacks include ice cream, cookies, chips, popcorn
Here’s the Breakdown-Boys
• Breakfast
• Poptarts
• Orange juice
• Lunch
• 2 slices pizza
• Cookie
• Dinner
• Wahoo’s
• Chips
• Lemonade
• Snack
• 2 packs PB crackers
• Glass of 2% milk
Here’s the Breakdown-Girls
• Breakfast
• Apple
• Lunch
• Salad
• Breadstick
• Apple
• Dinner
• Animal crackers
• Diet Coke
• Snack
• Bowl of cinnamon Chex
with milk
Fueling-What is it?
• Fueling is the basic concept of using food to maintain
energy levels during exercise, increase lean mass,
decrease body fat and optimize performance for
practices and competitions.
• Fueling does not end. It is a continuous process of
improvement that requires small steps to achieve the
ultimate goal.
• What you put in is what you get out.
Pre-Fuel: What is it?
• Providing your body with
energy that “tops off”
your muscles and heart
for performance
• Foods/drinks that meet
these qualifications
• Enough to make you feel
like you ate something
• Not too much that makes
you feel full
• Examples
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Granola bar and a banana
PB crackers and Gatorade
Fig Newtons
Trail mix
PBJ sandwich
• NOT
• Fast food
• High sugar foods
• Other crap
Post-Workout/Practice
Fuel
• This is your recovery
nutrition
• Needs to take place
within 30-45 minutes
after training
• Must contain a
protein AND
carbohydrate source.
• Must also include
hydration.
• Weight Gain
Examples
• 2 PBJ sandwiches,
banana, Gatorade
• Gatorade protein bar,
apples and peanut
butter
• Trail mix, PBJ
sandwich, chocolate
milk
Post-Workout/Practice Fuel
• Weight Maintenance
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Chocolate milk and banana
Apples and peanut butter
1 PBJ sandwich, Gatorade
Greek Yogurt mixed with fruit
• The focus of recovery nutrition should NEVER be about losing
weight. It is strictly RECOVERING from a workout/practice.
Weight loss, if necessary, comes at other times of the day.
Not at the expense of recovery nutrition
Hydration
Dehydration
• Body temperature can rise
• Heat exhaustion
• Heat stroke
• Death
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Dark yellow urine
Decreased frequency of urination
Rapid resting heart rate
Prolonged muscle soreness
Fatigue, dizziness, nausea, loss of consciousness, death
Dehydration
• As body loses water…
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Cardiac output decreases
Blood volume decreases
Drop in blood flow to the muscles and skin surface
Reduction in sweat rate
• Here is what that looks like
Hydration-Rules of Thumb
• ½ your body weight in ounces of water each day
• Example: 150 pound athlete needs 75oz of water each day.
• Water should be your main source of hydration. Not juices, sports
drinks, sodas or energy drinks.
• When drinking during practices, 1 gulp=1oz so if you get 4 good
gulps, that’s 4 oz
Nutrient Timing
Eat the right food at the
right time
• If you compete at the
following times, this might
help:
• 8:00am
• Carbohydrate rich dinner
• Extra water the day before
• 6:00am-200-400 calorie
snack
• 10:00am
• Carbohydrate rich dinner
• Extra water the day before
• Hearty, familiar breakfast
at 7:00am
Eat the right food at the
right time
• 2:00pm
• High carbohydrate dinner
• Extra water the night before
and the morning of
• High carbohydrate, moderate
protein breakfast
• Lunch or brunch about 3-4
hours before
• 8:00pm
• High carbohydrate, moderate
protein breakfast
• High carbohydrate, moderate
protein lunch
• Pre-game by 5pm, high carb
• Extra fluids all day
Eating during all day events
• Maintain proper hydration
• Maintain adequate blood sugar levels
• Eat/snack frequently or on a schedule
• Don’t rely on coaches, parents and other people to know what
you need and when.
• Pack what you need
• Fruit, bagels, yogurt, string cheese, granola bars, crackers, dry
cereal, protein bar
Weight Gain
Weight Gain…The right way
• Questions to ask yourself first:
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What am I currently eating in a day?
Do I eat breakfast EVERY DAY?
How much water am I drinking daily?
How many hours do I go without eating?
How long am I sleeping in on Saturday’s and Sundays?
• Things to remember
• Saturday and Sunday are days of the week too.
• Hydration can add 3-5 pounds depending on your size
• Supplements don’t necessarily help you gain weight, CALORIES
do.
Weight Gain…The right way
• Breakfast-Is a must
• 2 Bacon, egg and cheese breakfast sandwich on an English muffin
• Glass of orange juice
• Banana
• Snack
• Trail mix, Fig newtons
• Water
• Lunch-PACK IT!
• 2 grilled chicken sandwiches on wheat bun, granola bar, small bag of chips,
Gatorade, water
• Pre-Fuel
• PBJ
• Post-workout fuel
• Recovery shake, PBJ sandwich, Gatorade
• Dinner
• Chick-fil-a-grilled chicken sandwich, #1 with water, fruit cup
• Snack
• Large bowl of cereal with 2% milk
Weight Gain-Weekends
• What usually happens
• Sleep in until 11 or 12
• Don’t eat until 2pm
• That usually is a bowl of cereal
• Go back to bed
• Eat dinner with friends at 7:00pm
• Get a night snack at 11:00pm
Weight Gain-Weekends
• Sleep in until 11am
• Meal within 30 minutes of waking
• 11:30am
• Large sub from sub shop with double meat, tons of veggies
• Chips, water
• 1:30pm
• Bowl of cereal with 2% milk
• 4:00pm
• ½ pizza, water
• Trail mix
• 7:00pm
• Double cheeseburger with fries, WATER
• Grilled chicken sandwich
• 11:00pm
Energy Drinks
Energy Drink Facts
• People age 18-25 had the most reported incidents
• 42% of emergency room visits were due to the combination of
alcohol or drugs with energy drinks
• 2/3 of the patients treated were men
Energy Drinks and Pre-Existing Medical
Conditions
• Highest risk population for adverse health effects
• Children, adolescents and young adults
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Cardiac conditions
ADHD
Eating disorders
Diabetes
Rx medications
Alcohol consumers
• Recently discovered health effects in otherwise healthy kids
• Decreased bone mineralization due to high caffeine content
• Coffee may not be classified as an energy drink but how much are you
consuming…
Energy Drinks: Side Effects
Many people begin to experience side effects with intakes greater than
400mg caffeine/day
 Insomnia
 Irritability
 Headaches
 Anxiety
* Dizziness
*Nausea
*Jittery
Top 10 side effects from energy drinks
Heart Palpitations
Tremors/shaking
Agitation/restless
GI upset
Dizziness
*Tingling/numbing of skin
*Insomnia
*respiratory distress
*headache
Energy Drinks: It’s not just the caffeine and
sugar
 Other stimulants are added to energy drinks
 Kola nut, Guarana
 Additional source of caffeine
 citrus aurantium, bitter orange
 Contain synephrine
 Yohimbe
 Interacts with anti-depressants
 Ma huang
 Plant source for ephedra
 Geranium
 Source of methylhexaneamine (banned by NCAA)
 Yerba mate, zsi shi, taurine, Carnitine, ginseng
How do I get Energy Then?
• Learn to use food as energy, not energy drinks
• What are you trying to accomplish on those game days?
• If you did everything right leading up to the game, why would you
need an energy drink?
• Take a look at your week
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Sleep
Hydration
Food
Recovery (cold tub, stretching, massage, etc)
Supplementation
Dangerous Words
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Approved
Recommend
Legal
Safe
Allowed
Who’s selling the product
• https://www.youtube.com/watch?v=TjizMz2HEdw
• https://www.youtube.com/watch?v=QbMeaUQN8iw&feature
=youtu.be&feature=iv&src_vid=FcTu_a12Mcs&annotation_id=
annotation_3826411887
• https://www.youtube.com/watch?v=S25iPVLXvA4
Read this:
D-Aspartic Acid works in the central brain region to release hormones such as the Luteinizing Hormone,
Follicle-Stimulating Hormone and Growth Hormone. D-Aspartic Acid may also build up in the testicles
where it alleviates a rate-limiting step of testosterone synthesis and thereby increases testosterone levels
by up to 42% in 12 days.*
Astragin™ is a unique ingredient that combines the extracts of Astralagus and Panax Notoginseng to
boost the absorption of amino acids. When combined with D-Aspartic Acid, it amplifies the benefits.*
A 10mg clinical daily amount of Boron has demonstrated to boost free testosterone levels within 7 days.*
Vitamin D receptors are on the cells in the glands that release testosterone, which supports testosterone
production. In addition, Vitamin D is thought to prevent the conversion of testosterone into estrogen.
Research also shows that having adequate Zinc available in the body allows for a more robust release of
testosterone and the related anabolic hormones, growth hormone and insulin-like growth factor-1 (IGF1).*
SUGGESTED USE: Take 2 tablets in the morning and 2 tablets in the afternoon with 6-8 oz of water. Do
not exceed 4 tablets daily.
WARNING: Do not exceed recommended amount. Use only as directed. Not intended for use by persons
under 18 or by those with a serious medical condition. Do not use if pregnant or nursing. Please consult
your physician before using this product. Do not use if tamper resistant seal is broken.
Any Person who participates in sports and/or any other competitor in sports who is subject to the WADA –
Anti Doping Code, or is subject to similar codes or other rules regarding the use of supplements in sports,
should not use this product. Users are responsible for consulting with a medical provider and reviewing
all ingredients prior to use. Users are responsible for complying with all laws and codes regarding
participation in sports.
Look Familiar?
Supplements: What questions should I ask?
• If you are at a supplement store:
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Where are you?
What is the name of the product?
Who is the manufacturer?
What type of product is it?
Why are you taking it/why do you want to take it?
When do you plan on taking it?
How long do you plan on taking it?
Can I say the name of the supplement in a super hero voice?
• If you have been given a supplement:
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Who bought it for you?
Why do they want you to take it?
Do they know what it does/what it is for?
Where did they get it?
Dietary Supplements
 Safety and efficacy information
must be gathered and submitted
to the FDA 75 days before the
product hits the market.
 That is only if there is a NEW
ingredient in the product.
 Supplements with no new
ingredients do not have to be
submitted to the FDA before
hitting the market.
 Research studies in humans to
prove a supplement is SAFE are
NOT required before the
supplement is marketed.
 Manufacturers must make sure
the product label is truthful and
not misleading…
Banned
Impermissible
NCAA Banned Vs. Impermissible
 NCAA banned substances include
all of the following:
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 The NCAA also has a list of substances that are
impermissible. They include but are not limited
to the following:
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Creatine
Nitric Oxide supplements
Omega-3’s
Glucosamine/chondroitin
Any protein supplement that contains more than
30% of total calories from protein.
 Any supplement that contains “herbal” or “all
natural” ingredients that cannot be positively
identified on a nutrition facts label.
 Individual amino acids (branched chain amino
acids, glutamine, carnitine, etc)
Stimulants
Anabolic Agents
Alcohol (banned for rifle only)
Diuretics and Other Masking Agents
Street Drugs
Peptide Hormones and Analogues
Anti-estrogens
 Also included are any compounds
that are related to those listed
above.
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Impermissible supplements are those that a
University/Institution CANNOT provide to a
student-athlete. That student-athlete may
purchase these products on his/her own but is
not exempt from contamination within those
products.
http://www.ncaa.org/wps/wcm/connect/public/NCAA/Student-Athlete+Experience/NCAA+banned+drugs+list
3rd party Testing
NSF for Sport
• Recognized by NFL, NFLPA,
MLB, MLBPA, PGA, LPGA,
NHL, CPSDA, THF AND CCES
• Production facility and supplier
inspections (GMP testing)
• Test every batch of every
product/ingredient. No blind
testing because it is all tested
US Pharmacopeial Convention
•GMP testing
•Indicates a product has been
voluntarily submitted to USP by its
manufacturer
•Off the shelf testing or randomly
selected dietary supplements to
confirm that the USP verified
product continues to meet USP’s
strict standards
Informed Choice:
•Tests products/ingredients on the
prohibited list for WADA, NFL,
NCAA, MLB
•5 samples taken from several
production runs/batches
•Once requirements are met,
product/ingredient will be
accepted for registration
•“Blind” sampling is carried out
each month to ensure product
stays compliant with INFORMEDCHOICE guidelines
Supplements: Bottom Line
• You can’t ever be sure that what you paid for is what you will
actually get
• Make sure you ask someone for direction BEFORE you walk
into a supplement store
• When your arms start to tingle and you can feel your heart
beat from your neck…that does not make for a quality
supplement.