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Nutrition Needs for Team Sport

Nutrition Needs for Team Sport. Presented by: Jim Hand, MS, ATC-L. Nutritional Concerns for Sport. Pre-event During Competition Recovery/Post-event During Training. Pre-event Nutrition. Not beneficial if eaten just before event Endurance activities, start days in advance

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Nutrition Needs for Team Sport

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  1. Nutrition Needs for Team Sport Presented by: Jim Hand, MS, ATC-L

  2. Nutritional Concerns for Sport • Pre-event • During Competition • Recovery/Post-event • During Training

  3. Pre-event Nutrition • Not beneficial if eaten just before event • Endurance activities, start days in advance • Do not eat high protein meals Pre-event • They do not provide extra energy • They do not prevent muscle injury • They do increase the stress on the kidneys • They do take a long time to digest

  4. Pre-event Nutrition Guidelines • High carbs, low fat, and low protein • Eat solid foods 3-4 hours before • Liquid foods 2-3 hours before • Select easy digestible foods • No indigestion, GI distress, flatulence • Take adequate fluids to ensure hydration • Unsweetened are best, but …… • Do not skip meals • May supplement high carb snacks

  5. During Competition or Event • Primary concern is to replenish fluids • A water loss of 2-3 % of body weight will begin to adversely affect performance. • 6 – 8 ounces every fifteen minutes • Long duration, high intensity sports may require fluids with glucose & carbs • Halftime sport drinks may help.

  6. Post-event Nutrition • Replenish hydration and used energy stores • Will include Protein and Fat • Dependant on Sport and Schedule • Football next hard px. is Tuesday • Basketball may have a game next day

  7. During Training • Well balanced diet • 30 % fat, 10 –15% protein, 60 % Carbs • Endurance sports continue High Carb diets; 70 – 80%

  8. Eating On The Road • Variety of Choices • Full-service, buffets, steakhouses, fast-food, sub-shops, convenience stores. • Choose foods high in carbs, low in fat • Most fast food places have a few healthy options • Look for items with less than 30% of calories from fat

  9. Eating Fast and Healthy • Subway – Turkey breast (13%) • Arby’s – Turkey sub (30%), regular roast beef (40%) • Wendy’s – Grilled Chicken (22%), Salads, Potato C&B (25%), 6 Nuggets (65%) • McDonald’s – Hotcakes (25%), Sausage Biscuit (60%), Grilled Chick. Salad (8%), Big Mac (50%), Large Fries (44%) • Pizza Hut – Personal Pan Supreme (39%)

  10. References • Nutrition for Health, Fitness & Sport, Williams, Melvin, 1999, McGraw-Hill • Athletic Training and Sports Medicine, 1996, American Academy of Orthopaedic Surgeons • Williams, Clyde, Nutrition Needs For Team Sport, Sports Science Exchange; 1998 (11):3

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