Carbohydrate Needs for Team Sports Athletes

Team Sport Athletes

• Team sports involve two or more athletes competing against opponents on a common playing field, examples include football, baseball, rugby, basketball, and soccer.
• Energy needs for team athletes vary widely due to the sport's physical demands, different body sizes, and positions played.
• Games lasting 1 to 2 hours typically don't require significant calorie intake during the event.
• Energy expenditure calculations in team sports are similar to other athletes.

Carbohydrate Needs

• Many team sports involve intense bursts of activity followed by periods of lower activity.
• Anaerobic metabolism is crucial in these sports and carbohydrate intake is essential.
• Daily carbohydrate requirements range from 6 to 10 grams per kilogram of body weight (55-65% of total calories).

Carbohydrate Consumption Before Competition

• Top-off glycogen stores and maintain adequate blood glucose levels are important.
• Consume 1 to 4 grams of carbohydrates per kilogram of body weight 1 to 4 hours before competition.
• Liquid meals are an acceptable pre-event option.

Carbohydrate Consumption During Competition

• Glycogen stores are rarely depleted during games lasting less than 1 hour.
• For games longer than 1 hour, consume 30 to 60 grams of carbohydrates per hour or 1 cup of 6-8% sports drink every 15 minutes.

Carbohydrate Consumption Between Games

• Liquid meals are excellent options between games
• They provide quick energy and can be consumed even with a jittery stomach.
• They contribute to hydration

Carbohydrate Consumption During Recovery

• Begin carbohydrate consumption as soon as possible (ASAP) after exercise.
• Consume 1 to 1.2 grams of carbohydrate per kilogram of body weight every hour for the first 4 hours post-exercise.
• Keep high-carbohydrate snacks and drinks readily available.

Protein Needs

• Protein is primarily used for tissue repair and muscle adaptation to training, not energy.
• Protein needs vary based on training, position, and body size.
• Recommended protein intake is 1.2 to 2.0 grams per kilogram of body weight per day (~15-20% of total calories).
• Consuming 10 grams of essential amino acids stimulates protein synthesis.
• Combining protein intake with carbohydrate intake within 1-2 hours post-exercise improves recovery.

Fat Needs

• Fat utilization for energy varies based on the sport and competition duration.
• The dietary composition of team athletes should be similar to other athletes (~20-35% of total calories).
• Prioritize carbohydrate and protein needs first, then supplement with fats (no more than 35% of total calories).

Vitamin and Mineral Needs

• General vitamin and mineral needs are similar in team sport athletes and active non-athletes.
• Athletes who meet their energy needs typically meet their vitamin and mineral needs.
• Intake of vitamins A, E, folate, and the mineral iron may be low in some team athletes.
• Dietary adjustments are preferable to supplementation.

Fluid Needs

• Team sports often take place in hot or humid conditions.
• Adequate hydration is crucial for performance and preventing heat-related illnesses.
• Recommendations include approximately 2 cups of fluid 2 to 3 hours before the game, 1 cup 10 to 20 minutes before the game, and 1 cup every 10 to 20 minutes during the game.
• After competition, rehydrate as quickly as possible.
• Monitor weight loss and replace lost fluids accordingly (~2-3 cups of fluid per pound lost)

Tips for Encouraging Hydration

• Offer a variety of fluid options
• Keep fluids cool
• Schedule frequent short fluid breaks
• Ensure each athlete has their own water bottle and monitor intake.
• Provide fluids whenever an athlete exits the playing field.
• Place fluids along paths of egress and ingress.

Meal Planning Logistics

• Packing food for road trips is crucial and storage and refrigeration can be a problem, so checking with the venue/hotel or school in advance is advisable.
• Plan meals in advance and consider food stops along the route, and check restaurant menus.
• List healthier concession stand options.

Perishable and Nonperishable Food Options for Road Trips

• A table provides lists of perishable and nonperishable food/fluids for road trips.

Healthful Food Options When Dining Out

• A list of healthful meal selections in restaurants is provided.

Meal Planning Logistics

• Food is not crucial during competition, as most events are 1-3 hours.
• Between games, snacking is useful for refuelling with low-fat, high-carbohydrate, and moderate-protein foods.
• Plan snacks ahead of time rather than relying on concession stands.

This quiz explores the carbohydrate needs of athletes involved in team sports. It covers energy expenditure, daily carbohydrate requirements, and the importance of glycogen stores before competition. Enhance your understanding of nutrition tailored for various team sports.