By: Nick Barker

Sports Nutrition
Athletes in The United States
High-School
- 7.8 million athletes
- Ages range from 14 years old – 18
years old
Collegiate Professional
- More than 460,000 student - Countless number of professional
athletes athletes.
- Average ages range from 19 years - Average age depends on what
old – 22 years old professional sport is being played
Nutrition: What does it do?
• “The act or process of nourishing or being nourished.”
• Proper nutrition for an athlete enhances performance during play
• Helps the athlete properly recover after play
• Keeps the athletes body heathy and strong throughout the seasons
• “Looking good and feeling good go hand in hand. If you have a
healthy lifestyle, your diet and nutrition are set, and you're working
out, you're going to feel good.” -Jason Statham
Why is Nutrition Important?
• With a planned out meal plan nutrition would help out athletes
indefinitely
• It would provide athletes with the energy to perform everyday
whether it is before a game, or even during a game.
• Nutrition would also help the athlete recover from activity whether
it was a practice or a game.
• A well balanced diet would also be key for the athlete throughout
the whole entire year because it would keep the body in great
shape with natural energy throughout every day so they are able t0
perform.
Continued
• In 2013 there was a study taken on 62 female athletes where only
52 of the female athletes actually completed the study.
• The study had the Division I athletes log their food intake, their
daily activity, and the intensity of their workouts, practices, and or
games for three days.
• The results from this study was very shocking
DIET PLANS
• The problem that the women athletes had in the last study was
that they did not meet their diet requirements which would cause
problems for the athletes throughout their long seasons
• As Laurie says you need to feed the machine
• For all athletes to participate at their highest capability, and even
last throughout their long grueling seasons they must have a strict
diet plan.
Diet Plan Basics
• Since Nutrition is a main key for athletic performance in all athletes
they need the proper diet plan
• Diet plans for athletes must include these main nutrients and food
groups
• In a great diet plan for athletes they must include Macronutrients,
Micronutrients, the right amount of fluids, and planning out the
meals in perspective to the athletes days leading up to an event
MACRONUTRUENTS
• Even with a complicated name everyone is familiar with
Macronutrients
• Macronutrients are the food groups that fuel the athletes for
physical activity, and sport participation
• The main Macronutrients include Carbohydrates, Proteins, and
Lipids.
Carbohydrates
Carbohydrates
• The first main Macronutrient are Carbohydrates
• Carbs are the most important fuel source for athletes
• The glucose from the Carbs is stored as glycogen in the muscles
• This glycogen that is stored in the muscles is the most available energy
source for the working muscles and usually released more quickly than
the other energy sources
• For the athletes diet carbohydrates should take up at least 45-65
percent of total caloric intake
• Carbohydrates are broken down into two categories Simple
Carbohydrates, and Complex Carbohydrates
Simple Carbohydrates
• Simple Carbohydrates are referred to as sugars.
• These sugars are know as monosaccharides, and disaccharides
• The Monosaccharides consist of glucose, fructose, and galactose.
• The disaccharides consist of sucrose (table sugar), lactose (milk
sugar), and maltose (grain sugar)
• Foods that contain simple carbohydrates include fruits, and
vegetables
• Simple Carbohydrates can also be found in specific sport drinks
Complex Carbohydrates
• Complex Carbohydrates are subcategorized into two groups
digestible, or indigestible
• Both digestible and indigestible complex carbs are important for
maintaining health but should be looked at as different by the
athlete
• Digestible complex carbs are found in potatoes, pasta, bread,
cereal, and beans
• Indigestible complex carbs are found in bran portions of cereals,
grains, fruits, and vegetables.
Examples of Carbohydrates
• Vegetables: all Vegetables are a great source of Carbohydrates. Its
best for an athlete to eat a variety of Vegetables with each meal
• Fruits: Apples, bananas, berries, and other whole fruits
• Nuts: almonds, walnuts, hazelnuts, and macadamia nuts
• Whole grains: Oatmeal, brown rice, whole- wheat bread, and pasta
• An athlete must limit on some whole grain foods for some of them
are also high in fat like pasta and bread.
Proteins
Protein
• The second most important Macronutrient but considered by many
athletes to be the key to success are Proteins
• Proteins are most important for helping build and repair muscles
• For exercise that usually last long periods of time Proteins help maintain
the glucose levels through out the body
• They deliver the essential amino acids
• Essential for developing new tissue especially for helping repair injured
muscles, and also essential for younger athletes who's muscles are
growing as they age
• Proteins also help control the water levels inside and outside of cells
Interesting facts on Proteins
• Athletes who need more protein in their total percent of energy
consumption typically have lower protein intakes
• Endurance athletes have a larger protein requirement based upon
pounds of body weight than power athletes
• Yet power athletes are the ones who consume more protein than
their intake accounts for
Correct Protein intake
• 1 gram of protein accumulates to 4 calories which is the same for
carbohydrates
• The protein intake for athletes is 12 to 15 percent of total calories
(give example)
• Protein recruitment can also be expressed through body weight
• With that being said 1.5-2.0 grams of protein per kilo of body
weight (give other example)
Examples of Proteins
• Lean meat
• Eggs
• Fish
• Beans
• Nuts
• Peas
Fats
Fats
• Fats in a diet are necessary because they absorb the main vitamins
A,D,E,K
• Fats also help provide insulation throughout the body, and also
protects the body’s vital organs
• Even though Fats are necessary in a diet for athletes they should
still be minimized
• Fat should take up 25-30 percent of total energy intake
• Fats are described as saturated, or unsaturated
Examples of Good Fats
• Fats the athletes should ingest include
• Lean meat
• Fish
• Nuts
• Seeds
• Diary products
• Olive and canola oil
Examples of Bad Fats
• Fats that athletes can consume but in very minimal amounts
include fats from
• Chips
• Candy
• Fried foods
• Baked goods
Micronutrients
Micronutrients
• The 2nd aspect of the diet plan is the consumption of Micronutrients
• Micronutrients are elements or substances that are required for the
growth and development for humans
• Vitamins and minerals are the most important Micronutrients
• The most important Vitamins that an athlete needs are Vitamin A,
and Vitamin D
• The most important minerals that an athlete needs are Iron, and
Calcium
Vitamin A
Vitamin A
• Fat soluble vitamin that is also a very power antioxidant
• Refers to three types on compounds
• Has essential roles in vision and various systemic functions
Foods with Vitamin A
Vitamin D
Vitamin D
• Like Vitamin A it is a fat-soluble vitamin
• Responsible for the absorption of minerals inside the body
• Most vital for facilitating the normal immune system function
Foods with Vitamin D
Minerals
Minerals
• The second part of Micronutrients are Minerals
• The main and most beneficial minerals to athletes are Calcium, and
Iron
Calcium
Calcium
• Calcium is needed to perform different functions in the body, from
bone growth and formation, to blood clotting, and muscle growth
• has a calming and tranquilizing effect that is necessary for
maintaining a regular heart beat and the transmission of nerve
impulses
• Helps with the structuring in DNA and RNA
• Aids in neuromuscular activity and helps keep the skin healthy
• Calcium was proven that it has no effects on an athletes performance
but it was proven to strengthen bones and prevent them from injury
What foods are Calcium found in?
• Milk
• Yogurt
• Cheese
• Broccoli
• Spinach
• Some seafood's
• Fortified grain products
IRON
Not that Iron !!!! This Iron….
Iron
• The second most beneficial mineral is Iron
• Iron improves the function of enzymes in the body's metabolism
• Needed to form hemoglobin and myoglobin
• Also found in other compounds involved in normal tissue function
• Overall absorption rates rarely go above 10 to 15 percent
What foods are Iron found in?
• Lean meats
• Eggs
• Leafy green vegetables
• Iron-fortified cereals
• Whole grains
• Beets
• Avocados
• Almonds
Fluids
• The 3rd important part of an athletes diet plan is fluids
• For an athletes body to work properly before, during, and after
activity they need to power themselves with fluids
• Most importantly and athletes performance can be affected by
what, how much, and when an athlete drinks.
Fluids before Exercise
• 4 hours before exercise an athlete should aim to drink 5 to 7 ml of
water or a sports drink
• Or 2-3 hours before an exercise or event an athlete should consume
17-20 oz. of water or sports drink
• And 10-20 minutes before an event or practice an athlete should
consume 7-10 oz. of water or sports drink
Fluids during exercise
• During an event an athlete should drink 28-40 oz. of fluid every 1
hour
• 30 to 60 grams of Carbohydrates should also be consumed every
hour during exercise
• Since enough Carbs must be consumed every hour an athlete
should have 6 to 12 ounces of a sports drink every 15 to 30 minutes
• All of these strategies however depend on the athletes own sweat
rate
Fluids after exercise
• 45 minutes after an exercise or event is considered the “window of
opportunity” for recovery for an athlete
• During that time an athlete should drink at least 20-24 oz. of water
per 1 pound of body weight lost
• Also during this window an athlete should consume 1 to 1.2 g/kg of
carbohydrates in a snack including sports drinks
Meal Planning
Meal Planning
• The last important step for the diet plan is the Meal Planning
• To an athlete the food and fluid they consume is very vital
• But when they consume them in relation to their events is even
more important
• An athlete should consume a certain amount of food based on the
days leading to their event
Seven/Six days before Competition
• Heavy work days
• Usually the hardest practices, and workouts are usually this day
• Long hard workouts = more calorie and fluid consumption
• These days the athlete should consume at least 3,000 to 4,000
calories
• 79 percent of the calories should be from carbohydrates
Five days before competition
• This is where the body starts to feel sore and beat down from the
hard practices on days 6 and 7
• This meal should include a little less Carbohydrates and more
protein to help the muscles recover from the 3 days of practice
Four/Three days before competition
• These practices are much less demanding since they are closer to
game day and later on during the week
• The meals should consist of high carbohydrates and a 2 gram
increase in protein
• 2,500-3,000 calories
Two days before competition
• Practices start to get very easy on the athletes
• Usually low contact or even a walk through
• Meals should include many carbohydrates and proteins
• A lot of fluids should also be consumed
• 2,400-2,800 calories
Day before competition
• Very low energy practice most likely a walk through
• The day where the legendary “Pasta party” takes place
• This day should consist of high carbohydrate intake and also a lot
of protein but mostly carbs
• A lot of fluids should be consumed
Day of competition
• The big day has arrived
• All the training has led to this
• Athletes should eat carbohydrate-rich foods
• Also recommended that an athlete should eat a certain amount of
grams of carbohydrates based on the amount of hours before
competition
• https://www.youtube.com/watch?v=ZTgbPxsiypk
After competition
• Game over. The athlete gave him/her all and they have no more
energy
• The athlete must consume carbohydrate-rich, high-glycemic foods
immediately following the game
• Protein should be added into the meals about one-two hours prior
to the competition
 Interesting Videos

https://www.youtube.com/watch?v=fUO1ClTWpwc
https://www.youtube.com/watch?v=_6GY-UHFZR4
Now I have questions for you!
What did you find the most interesting ?
What could I have done better?
For the athletes in the class do you think you can take away some
tips from this presentation and apply it to yourself during the
season?
Bibliography
• Fueling for Performance: How proper timing of meals affects both sport and academic performance. (2014). Retrieved
December 02, 2016, from
http://www.ncaa.org/health-and-safety/nutrition-and-performance/fueling-performance-how-proper-timing-meals-af
fects-both

• Purcell, L. K. (2013, April 13). Sport nutrition for young athletes. Retrieved December 2, 2016, from WWW.Pulus.com
• (American Medical Assoc.) Reference List Benardot D. Nutrition For Serious Athletes [e-book]. Champaign, Ill: Human
Kinetics; 2000. Available from: eBook Collection (EBSCOhost), Ipswich, MA. Accessed December 2, 2016.
• Daries, H. (2012). Nutrition for Sport and Exercise : A Practical Guide (1). Somerset, GB: Wiley-Blackwell. Retrieved
from http://www.ebrary.com
• Shriver L, Betts N, Wollenberg G. Dietary Intakes and Eating Habits of College Athletes: Are Female College Athletes
Following the Current Sports Nutrition Standards?. Journal Of American College Health [serial online]. January
2013;61(1):10-16. Available from: CINAHL Plus with Full Text, Ipswich, MA. Accessed December 2, 2016.
• McArdle, W. D. (2010). Exercise Physiology (Seventh ed.). Baltimore, MD: Lippincott business