Team Sports Nutrition Basics

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 of Team Athletes

• Energy requirements for team athletes vary greatly, depending on the sport, and body size/position.
• Games lasting 1 to 2 hours generally do not need additional calories.
• Calculations for energy expenditure are similar to those of other athletes.

Carbohydrate Needs

• Team sports often involve intense activity interspersed with periods of lower activity.
• Anaerobic metabolism is important
• Carbohydrate intake is crucial.
• Recommended carbohydrate intake ranges from 6 to 10 grams per kilogram of body weight per day (approximately 55-65% of total calories).

Carbohydrate Consumption Before Competition

• Consume carbohydrates to replenish glycogen stores and maintain blood glucose levels.
• 1 to 4 grams of carbohydrate per kilogram of body weight, 1 to 4 hours before competition.
• Liquid meals are an option.

Carbohydrate Consumption During Competition

• Glycogen stores are rarely completely depleted during a game lasting less than an hour.
• For games lasting more than an hour, consume 30 to 60 grams of carbohydrate per hour or one cup of sports drink every 15 minutes.

Carbohydrate Consumption Between Competitions

• Liquid meals are excellent options for replenishing energy, especially with an upset stomach.
• Quick digestion and absorption, and aid in hydration.

Carbohydrate Consumption During Recovery

• Begin carbohydrate consumption as soon as possible after exercise.
• Consume1 to 1.2 grams of carbohydrate per kilogram of body weight every hour for the first 4 hours.
• Keep high-carbohydrate snacks and drinks readily available.

Protein Needs

• Protein is not an energy source; its main role is tissue repair and muscle adaptation.
• Protein needs vary; training, position, and body size affect the required amount.
• Recommended protein intake is 1.2 to 2.0 grams per kilogram of body weight daily (approximately 15-20% of total calories).
• After exercise, consume 10 grams of essential amino acids, or 15 to 25 grams of complete protein to replenish amino acids.
• Combine protein with carbohydrate intake within 1 to 2 hours after exercise.

Fat Needs

• Fat utilization varies depending on the sport and the duration of the competition.
• No need for increased fat consumption; it should be about the same amount as other athletes.
• (approximately 20-35% of total calories)
• Calculate carbohydrate and protein needs first, then add the required amount of fat.

Vitamin and Mineral Needs

• General vitamin and mineral needs are similar to those of other athletes.
• Some athletes might have a low intake of vitamins A, E and folate, and the mineral iron, however, a dietary adjustment is suggested rather than supplementation.

Fluid Needs

• Team sports, often played in outdoor conditions or poorly ventilated gyms, may involve increased fluid losses.
• Drink 2 cups of fluid 2 to 3 hours before the game and 1 cup 10-20 minutes before the game, and every 10-20 minutes during the game.
• Begin rehydration as quickly as possible after the competition; monitor weight loss and replace the lost fluids. (approximately 2 to 3 cups per pound lost).

Hydration Tips

• Offering a variety of fluid options to athletes
• Keeping drinks cool
• Scheduling frequent short hydration breaks (every 15-20 minutes)
• Provide a hydration bottle personal per athlete and Monitor their hydration consumption
• Offering fluids when the athletes move from the playing field.
• Place fluids at all entry and exit points

Meal Planning Logistics

• Packing food for road trips can be tricky; storage and refrigeration are often problematic.
• Check with hotels or schools to find out if there are appropriate facilities.
• Pack plenty of water and sports drinks.
• Plan food stops before the trip, and check the menus of restaurants along the route, including perishable and nonperishable food options.

Healthier Food Options When Dining Out

• Provide healthier options such as baked, grilled, or broiled foods;
• Limit creamy or fried food items
• Use healthy sauces/dressings, instead of heavy sauces and dressings;
• Choose fruits or vegetables as side dishes.
• Selecting lean meats, fish, and poultry.

Meal Planning During Competitions

• Food intake during competitions is usually not critical since most events last 1 to 3 hours.
• Between games, snacks are important; provide low-fat, high-carbohydrate, moderate-protein snacks.
• Pack snacks ahead of time so you don't rely on concessions.
• If concessions are the only option, create a list of healthier food options.

Healthier Concession Stand Options

• List of healthier sports nutrition options at different concession stand options for athletes.

Test your knowledge on the essential nutritional guidelines for team sports athletes. This quiz covers carbohydrate intake recommendations, timing for consumption, and the effects of body size on energy needs. Perfect for those interested in sports nutrition.