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Sports Nutrition and the
High School Athlete
Commack High School
Presented by: Cynthia A. Proscia, R.D.,
C.N.D., M.C.H.E.S
Adelphi University, 2011
Objectives for tonight
O Determine the difference between energy
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producing foods vs. unhealthy foods
Discuss proper hydration needs
Evaluate types of foods necessary for pregame and recovery meals
Realize the importance of energy and fluids
during practice and not just games
Disseminate myth and fact
Truths vs. Myths
A calorie is a calorie is a calorie
Vs.
Energy yielding foods
Truth Vs. Myths cont…
Calorie rich
foods:
O Anything fried
O Anything high in
fats
O Any junk or
snack foods
O Any fast foods
Energy Yielding
foods:
O Fruits
O Vegetables
O Whole grains
O Grilled and
baked meats
O Beans, grains,
and nuts
What makes a food energy
yielding?
O Proteins - essential to growth and repair of muscle and
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other body tissues
Fats - one source of energy and important in relation to
fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the
body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play
important roles in many chemical processes in the
body
What you need daily…
Like fuel for a car, the energy we need has
to be blended. The blend that we require is
as follows:
O 57% Carbohydrates (Complex in nature)
O 30% Fats (dairy products, oil)
O 13% Protein (eggs, milk, meat, poultry,
fish)
The energy yield per gram is as follows:
Carbohydrate - 4 Calories, Fats - 9 Calories
and Protein - 4 Calories.
Total Energy Required
Using a110 lb./50 kg. athlete the
following applies:
50 kg x 30-35 calories for kg. body weight=1500
calories needed/day – average without activity
Factor in for every hour of training, an athlete
requires an additional 350-450 calories –
therefore, this same 110 lb. person would require
approximately 2700 calories/day.
Energy Calculation…
What does the same 110 lb. (50 kg. – 2.2 kg/lb.
body weight) athlete require in terms of
carbohydrates, fats and protein?
Carbohydrates - 55% of 2700 = 1485 Calories - at 4
Calories/gram = 1485 ÷ 4 = 371grams
Fats - 30% of 2700 = 810 Calories - at 9 Calories/gram = 810 ÷ 9
= 90 grams
Protein - 13% of 2700 = 351Calories - at 4 Calories/gram = 351 ÷
4 = 88 grams
Our 50kg athlete requires 371 grams of Carbohydrates, 90 grams
of Fat and 88 grams of Protein
What about hydration?
O Water is one of the most essential
components of the human body.
O Water regulates the body’s temperature,
cushions and protects vital organs, and aids
the digestive system.
O Water composes more than half of the
human body, it is impossible to sustain life
for more than a week without it.
Hydration cont…
O In 2004 the Food and Nutrition Board released
new dietary reference intakes for water. It is
recommended that women consume 2.7 liters
(91 oz) daily and men consume 3.7 liters (125
oz) through various beverages (80%) or in food
(20%).
O In one hour of exercise the body can lose more
than a quart of water, depending on exercise
intensity and air temperature. If there is not
enough water for the body to cool itself through
perspiration, the body enters a state of
dehydration.
Hydration cont…
O It is important to drink even before signs of
thirst appear.
O During exercise, water is the best fluid
replenisher for most individuals, although
sports drinks help replace lost electrolytes
during high intensity exercise exceeding 45
to 60 minutes.
Hydration hints…
O Drink 17-20 ounces of water two to three hours
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before the start of exercise.
Drink 8 ounces of fluid 20 to 30 minutes prior
to exercise or during warm-up.
Drink 7-10 ounces of fluid every 10 to 20
minutes during exercise.
Drink an additional 8 ounces of fluid within 30
minutes after exercising.
Drink 16-24 ounces of fluid for every pound of
body weight lost after exercise.
Hint: Rehydration occurs faster in the
presence of sodium, regardless of whether this
is provided in a sports drink.
Dehydration
The only true way of assessing hydration and dehydration is
weighing oneself prior to training and after to determine
percentage of body weight loss. This may take up to two weeks
to determine a pattern for your body personally.
% body weight lost as sweat
Physiological Effect
2%
Impaired performance
4%
Capacity for muscular work
declines
5%
Heat exhaustion
7%
Hallucinations
10%
Circulatory collapse and heat
stroke
Fluid Absorption
Two main factors affect the speed at which
fluid from a drink gets into the body:
O the speed at which it is emptied from the stomach
O the rate at which it is absorbed through the walls of the
small intestine
The higher the carbohydrate levels in a drink
the slower the rate of stomach emptying.
Isotonic drinks with a carbohydrate level of between 6 and
8% are emptied from the stomach at a rate similar to water
– higher levels of carbohydrate are more electrolyte
replenishing but not quickly used for rehydration.
So What About Pregame…
O Eat meal at least 3 hours before the
competition – about 500 – 1000 calories
O Chose a meal high in complex carbohydrates
(breads, cold cereal, pasta, fruits and vegetables)
O Include moderate amounts of protein
O Limit fats and oils – they take too long to digest
O Restrict sugar and sweets – energy spikes and
plunges
O Hydration, hydration, hydration
Pre-game and daily intake
O Use low fat dairy products
O Avoid highly processed or sweetened foods
O Limit fried, butter, and other fats
O In small quantities – gravies, sauces and dressing
O Better 100% fruits juices – avoid punch and drinks
and sodas
O Choose balance at every meal – grain,
fruit/vegetable, protein
O Eat 6 small meals a day – or better yet 3 meals and 3
snacks
Pre-game and daily intake
cont…
O Each small meal should be approximately
300 calories especially on days you are
training hard or have a tournament or meet
that lasts longer than 1 average game
O Do not rely on the foods at these events –
pack your own foods – bring a cooler if you
need to – plan ahead
Quick suggestions
O Fruits – oranges, bananas, pears, peaches,
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plums, grapes
Dairy – low fat mozzarella or low fat yogurts
Whole wheat pretzels, crackers, or pita chips
Whole grain breads with little peanut butter
or cheese
Whole grain wraps with same
Do not make pre game be the first
time you try a new food.
Two pre-event meal plans.
Pre-Event Meal Plan I, 2-3 hours prior
(approximately 500 calories)
Lean meat or protein equivalent 2 ounces
Fruit
1 serving (1/2 cup)
Bread or easily digestible
2 servings
carbohydrate
Pre-Event Meal Plan II, 3 1/2 - 4 hours prior
(approximately 900 calories)
Cooked lean meat or protein
2 ounces
equivalent
Fruit
1 serving (1/2 cup)
Pasta or baked potato
1 cup or 1 medium
Bread or carbohydrate substitute 2 servings
Low-fiber vegetable
1 serving (1/2 cup)
Fat spread
1 teaspoon
Dessert: Angel food cake or plain 1 piece 2 cookies
cookies
Post event meals/recovery
O The first priority post-exercise is to replace
any fluid loss
O It is also important to consume some
carbohydrate immediately within 15 minutes
after exercise to start restoring glycogen.
Some examples of foods to consume include
fruits, juices, sports drinks, smoothies etc.
O The post-exercise meal should be consumed
within 2 hours of exercise for best glycogen
restoration.
Recovery meal cont…
O Focus the meal on carbohydrates, at least
100 to 200 g, but combine the
carbohydrates with a lean protein (lean
meat, chicken, turkey etc)
O Consuming protein with carbohydrate postexercise will help build, maintain, and repair
muscle.
Quick Suggestions…
Examples of 100-200 g carbohydrates – add at
least 2 ounces of lean protein
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3 cups of pasta
7 slices of bread
7 flour tortillas (6 in.)
2 cups of rice
3 cups of mashed potatoes
6 cups of mixed vegetables with corn, or
peas
These foods can be eaten combined.
References
O American College of Sports Medicine
O Gatorade Sports Science Research
O National Academy of Sports Medicine
O American Dietetic Association
O National Food and Nutrition Board
O Nutrition for Athletes: A Handbook for Coaches
produced by the American Alliance for Health,
Physical Education and Recreation, 1201
Sixteenth Street, NW, Washington, DC, 20036.