Download Eating Around Physical Activity

Eating Around Physical Activity
The Basics of Sports Nutrition
The Need for Addressing Sport
Nutrition with Teens
Teens are competing with “empty fuel tanks”
 Lots of misinformation pertaining to sports
nutrition
 Performance enhancing supplements are
everywhere
 Coaches in need of sound sports nutrition
information

The School Environment
Does your school offer a healthy nutrition environment
as it relates to student physical activity endeavors?




Is PE offered and available to all?
Is nutrition education offered to key adults?
• Coaches
• parents
Is water readily available during practices/events?
Travelling teams - how’s their nutrition
Sports Nutrition Content
 Fueling
the Athlete’s Body
 Staying Hydrated During Exercise
 Eating Around Exercise
 Dietary Supplements
• General Guidelines for Evaluating
Supplements
• Taking a Look at Creatine
Fueling the Athlete’s Body
Main Concept:
Energy In = Energy Out

Food = Energy In

Activity = Energy Out
Nutrients that Provide Energy
Three classes of
nutrients provide
energy:
• Carbohydrate
(60-65%)
• Fat
(<30%)
• Protein
(10-15%)
Vitamins and Minerals:
The Supporting Cast
Do not provide
energy (calories)
 Vital in metabolic
pathways
 Variety of foods is
key!

Energy Storage in the Body
Two main storage
forms of energy:

Body fat stores (adipose
tissue)

Stored carbohydrate in
muscles and liver
(glycogen)
Type of Exercise Influences
Which Stored Energy is Used

Prolonged Aerobic
Exercise
• start out utilizing
carbohydrate stores
• switch over to fat
stores

Spurt Exercise
• primarily use
glycogen
Some Comments on Protein

Body’s storage form of protein is muscle

Muscle rarely contributes to energy
production

Extra dietary protein does not translate into
larger, stronger muscles
Glycogen Storage is Limited

Avoid “hitting the wall” or “bonking”

Replenishing glycogen is critical to sustained
performance and quick recovery

High carbohydrate snacks/meals are the athlete’s
ticket to success
Staying Hydrated During Exercise
We will cover:
 Advantages of staying properly hydrated

Basic guidelines for hydration
• Before
• During
• After…exercise

Sports drinks vs. Water
Advantages of Staying
Properly Hydrated
Performance is
maintained at its
best
 Avoidance of heat
illness
 Recovery time is
shorter

Information on Heat Illness
Three stages of heat illness:
 Heat cramps

Heat exhaustion

Heat stroke
Basic Hydration Guidelines
for the Athlete:

Before Exercise
• 2 hours before: drink up to 3 cups water
• 15 minutes before: drink 1-2 cups water

During Exercise
• Every 15-20 minutes: drink 1/2 - 1 cup water

After Exercise
• Drink 2 1/2 to 4 cups fluid for every pound of
body weight lost
Sports Drinks vs. Water
Water is usually the
perfect choice
 Sports drinks are
appropriate when…

• longer bouts of
physical activity
• need to replace
energy as well as
fluid
Caffeine, Alcohol and Hydration

Caffeine and alcohol are both diuretics

Consumption of alcohol or caffeine may
dehydrate athlete

Avoid both prior to exercise
Eating Around Exercise

Eating Before Competing

Refueling During Exercise

Recovery Nutrition
Eating Before Competing

Pre-event snacks and meals help to:
• Hydrate the athlete
• Top off carbohydrate stores so fuel tank is full!

Optimal timing of eating prior to exercise
varies - athlete must determine what works
best for him/her

Morning events need special attention
Suggested Pre-Event
Snacks/Meals
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Bagel with low-fat
yogurt and fruit
Cereal with low-fat milk
and fruit
Lean meat (turkey,
chicken, beef) sandwich
and low-fat milk
Pasta with vegetables
and lean meat
Spaghetti with tomato
sauce or meat sauce
Refueling During Exercise

Fluids, fluids, fluids

Fuel with easily tolerated carbohydrate source
(this may be in fluid form)

Choose fruits with high water content
(oranges, grapes, peaches, pears, bananas)
Recovery Nutrition
Timing of refueling is
important!
 Rehydrate:
• 16 ounces of water for each
pound lost

Refuel:
• High carbohydrate foods soon
after exercise - refill glycogen
tanks
Dietary Supplements and
The Teen Athlete

Magic Bullets Abound!

Teens need to be informed consumers

Coaches need information on supplements
Types of Dietary Supplements
 Vitamin
 Herbal
and mineral supplements
or botanical supplements
 “Other”
Is the supplement industry
regulated?
 No!
 FDA
does not regulate supplements as
they do food and drugs
 Buyer
beware applies
Who may benefit from a
vitamin/mineral supplement?
Pregnant women
 Women of child-bearing years
 Strict vegetarians
 People who can not drink milk or eat dairy
foods
 Elderly people who are unable to eat a
healthy diet

Basic Guidelines for Choosing
a Supplement

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Generic brands will be
less costly
"U.S.P" on the label
indicates quality and
safety standards set by
U.S. Pharmacopeia
Dosage amount should
not exceed 100% of the
daily recommended
amount (RDA)

The following
information should
appear on the label:
• List of ingredients
• List of cautions
• Name and address of
manufacturer
• Batch or lot number
• Date of manufacturing
• Expiration date

Package should be
childproof
Taking a look at Creatine...
 Creatine
supplements claim…
• Improve athletic performance - strength
and endurance
 Research,
thus far, is inconclusive
Creatine and Teen Athletes

Only one study on
teens
• inconclusive

National Federation
of State High School
Associations advises
against
supplementation for
high school athletes
Module 3: Eating Around
Physical Activity
The Basics of Sports Nutrition
Information and activities to
address sports nutrition with the
teen audience.
What’s the Truth?
T/F Quiz
 Module begins with
active student
inquiry
 Address
misconceptions from
the start

Background Information Sheets
Fueling the Athlete’s Body
 Staying Hydrated During Exercise
 Eating Around Exercise
 General Guidelines for Evaluating
Supplements
 Taking a Look at Creatine

Activity 1: How Much Energy
Do I Use Each Day?
Self-Assessment
Activity
 Students calculate
personal energy
expenditure
 Good math exercise!

Activity 2: Calculating Daily
Fluid Needs
Self-Assessment Activity
 Estimation - uses relationship between
energy expenditure and fluid needs
 Students will:

• Gain awareness of impact of hydration on health
and athletic performance
• Estimate their own daily fluid needs
Activity 3: Planning Meals/Snacks
Around a Full Day Athletic Event
Students assist
fictitious track &
field athlete in
planning nutrition
needs
 Apply knowledge
gained from
previous exercises

The Virtual Connection

Online resources on sports nutrition:
• Gatorade Sports Science Institute
• Eat to Compete Resources
• KidsHealth Website
• The Physician and Sportsmedicine
Gatorade Sports Science Institute
Eat to Compete Resources
KidsHealth Website
The Physician and Sportsmedicine