Carbohydrate Needs for Team Sports Athletes
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Questions and Answers

What characterizes team sports?

  • A single athlete competing individually against multiple opponents
  • Athletes participating in different locations simultaneously
  • Two or more athletes competing against opponents on a common playing field (correct)
  • Individual sports with no direct competition

    • How do the energy needs of team sport athletes typically vary?

  • Higher only for larger athletes
  • Lower for athletes in less intense positions
  • They are constant regardless of the position played
  • They fluctuate based on physical demands, positions, and body sizes (correct)

    • What is the recommended carbohydrate intake prior to team sports activities?

  • 3 to 5 grams per kilogram body weight
  • 1 to 4 grams per kilogram body weight (correct)
  • 1 to 2 grams per kilogram body weight
  • 2 to 3 grams per kilogram body weight

    • What carbohydrate intake is necessary if a game lasts longer than one hour?

    <p>30 to 60 grams of carbohydrates per hour</p> Signup and view all the answers

    Which statement about glycogen stores during games is accurate?

    <p>Glycogen stores are rarely depleted during games</p> Signup and view all the answers

    What type of dietary fat should athletes primarily consume?

    <p>Unsaturated fats from nutrient-dense food sources</p> Signup and view all the answers

    Which vitamin or mineral is noted to be low in some team sport athletes?

    <p>Folate</p> Signup and view all the answers

    What is the recommended fluid intake before a game for athletes?

    <p>2 cups 2 to 3 hours prior and 1 cup 10 to 20 minutes prior</p> Signup and view all the answers

    What is the recommended amount of carbohydrate consumption post-exercise?

    <p>1.2 to 1.5 grams per kilogram of body weight for the first 4 hours</p> Signup and view all the answers

    What is a recommended strategy for encouraging hydration among athletes?

    <p>Schedule short fluid breaks every 15 to 20 minutes</p> Signup and view all the answers

    What type of snacks should athletes have between games?

    <p>Low-fat, high-carbohydrate, moderate-protein snacks</p> Signup and view all the answers

    Which of the following is NOT a benefit of liquid meals prior to games?

    <p>They have a higher protein content than solid foods</p> Signup and view all the answers

    What should be monitored for effective rehydration after competition?

    <p>Body weight lost from the game</p> Signup and view all the answers

    What is the main role of protein for team sport athletes?

    <p>Tissue repair and muscle adaptation</p> Signup and view all the answers

    What is the recommended protein intake for team sport athletes based on body weight?

    <p>1.2 to 2.0 grams per kilogram per day</p> Signup and view all the answers

    How should food be packed for road trips?

    <p>Perishable foods that may require refrigeration, planning ahead</p> Signup and view all the answers

    Combining protein intake with carbohydrate intake is recommended within what time frame after exercise?

    <p>Within 1 to 2 hours after exercise</p> Signup and view all the answers

    What is NOT a critical consideration for food intake during competitions lasting 1 to 3 hours?

    <p>High-calorie meals before competitions</p> Signup and view all the answers

    How much protein is needed to stimulate protein synthesis after exercise?

    <p>At least 10 grams of essential amino acids</p> Signup and view all the answers

    What percentage of total calories should fats represent in the diet of team sport athletes?

    <p>20–35%</p> Signup and view all the answers

    The best approach for calculating dietary needs for team sport athletes is to prioritize which macronutrients?

    <p>Carbohydrates first, followed by protein, then fats</p> Signup and view all the answers

    Study Notes

    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.

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    Related Documents

    Team Sport Nutrition PDF

    Description

    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.

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