Team Sports Nutrition Basics

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Questions and Answers

What is a key characteristic of team sports?

They are primarily non-competitive in nature.

They can only be played indoors.

They require individual performance against an opponent.

They involve two or more athletes competing together against another team. (correct)

What is the carbohydrate intake recommendation for team sport athletes?

6 to 10 grams per kilogram body weight per day. (correct)

10 to 15 grams per kilogram body weight per day.

3 to 5 grams per kilogram body weight per day.

1 to 2 grams per kilogram body weight per day.

When should athletes consume carbohydrates prior to competition?

12 to 24 hours prior to competition.

1 to 4 hours before the event. (correct)

Immediately before the event starts.

On the day after competition.

How much carbohydrate should athletes consume during a game lasting longer than one hour?

30 to 60 grams per hour. Signup and view all the answers

What impact does body size have on team athletes' energy needs?

Energy needs vary significantly based on body size. Signup and view all the answers

What type of fats should team sport athletes primarily consume?

Unsaturated fats from nutrient-dense food sources Signup and view all the answers

Which vitamin and mineral needs have been noted to be low in some team sport athletes?

Vitamins A, E, and iron Signup and view all the answers

How much fluid should an athlete aim to consume approximately 2 to 3 hours before a game?

2 cups Signup and view all the answers

What is recommended for fluid intake during a game?

A cup every 10 to 20 minutes Signup and view all the answers

What should athletes do after competition regarding hydration?

Immediately rehydrate Signup and view all the answers

What is the most crucial aspect of meal planning logistics for road trips for team sport athletes?

Planning food stops ahead of time Signup and view all the answers

What type of snacks should be provided between games for athletes?

Low-fat, high-carbohydrate, moderate-protein snacks Signup and view all the answers

What strategy can encourage athlete hydration during games?

Offer fluids in individual sport bottles Signup and view all the answers

What is a primary benefit of liquid meals for athletes before games?

They provide energy and can be consumed with a jittery stomach Signup and view all the answers

What is the recommended carbohydrate intake immediately post-exercise?

1.2 grams per kilogram of body weight every hour for the first 4 hours Signup and view all the answers

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

Facilitating tissue repair and muscle adaptation Signup and view all the answers

How much complete protein is recommended to stimulate protein synthesis after exercise?

15 to 25 grams Signup and view all the answers

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

20–35% Signup and view all the answers

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

1.2 to 2.0 grams per kilogram Signup and view all the answers

Combining protein intake with which nutrient is recommended within 1 to 2 hours after exercise?

Carbohydrates Signup and view all the answers

Which of the following statements about carbohydrate needs is false?

Carbohydrates can substitute for protein in recovery 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 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.

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Description

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.