Team Sports Nutrition Quiz

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 considerably due to the physical demands of different sports, positions played, and individual body sizes.
• Games lasting 1 to 2 hours usually do not require consuming calories during the event.
• Energy expenditure calculations are similar to those for other athletes.

Carbohydrate Needs

• Many team sports include intense bursts of activity interspersed with periods of lower activity.
• Anaerobic metabolism is important in team sports.
• Carbohydrate intake is crucial for team athletes.
• Carbohydrate requirements range between 6 to 10 grams per kilogram of body weight per day (approximately 55-65% of total calories).

Carbohydrate Consumption Before Competition

• Prior to competition, athletes should replenish glycogen stores and maintain adequate blood glucose levels.
• Consume 1 to 4 grams of carbohydrate per kilogram of body weight 1 to 4 hours before the event.
• Liquid meals are acceptable during this pre-competition phase.

Carbohydrate Consumption During Competition

• Glycogen stores are rarely depleted during games lasting less than one hour.
• Carbohydrate feedings are unnecessary in games lasting under an hour.
• For games longer than an hour, consume 30 to 60 grams of carbohydrate per hour, or one cup of 6-8% sports drink every 15 minutes.

Carbohydrate Consumption Between Games

• Liquid meals are beneficial during the period between games.
• They quickly provide energy, are easy to consume even with a sensitive stomach, and aid in hydration.

Carbohydrate Consumption Post-Exercise

• Start consuming carbohydrates as soon as possible after exercise.
• Consume 1 to 1.2 grams of carbohydrate per kilogram of body weight every hour for the first four hours following exercise.
• Maintain a supply of carbohydrate-rich snacks and drinks for consistent replenishment.

Protein Needs of Team Athletes

• Protein is not a primary energy source.
• Its main function is tissue repair and adapting muscles to training.
• Protein needs vary based on training intensity, position, and body size.
• The recommended intake is 1.2 to 2.0 grams per kilogram of body weight per day (approximately 15-20% of total calories).

Protein Needs after Exercise

• Consuming just 10 grams of essential amino acids significantly boosts protein synthesis.
• 15 to 25 grams of complete protein provides approximately 10 grams of essential amino acids.
• Combining protein with carbohydrates within 1 to 2 hours post-exercise is recommended.

Fat Needs of Team Athletes

• Fat utilization for energy varies depending on the sport and duration of competition.
• Dietary fat intake should be similar to other athletes, roughly 20-35% of total calories.
• Calculate carbohydrate and protein needs first, then use fat to fulfill remaining calorie requirements (not exceeding 35%).

Vitamin and Mineral Needs of Team Athletes

• Generally, vitamin and mineral needs for team athletes are not different from those of active non-athletes overall.
• Vitamin A, E, and folate, as well as iron, often require more attention in some team athletes.
• Dietary adjustments, rather than supplementation, are favored to address deficiencies.

Fluid Needs of Team Athletes

• Team sports often take place in heat and humidity or poorly ventilated environments.
• Adequate fluid intake is critical to maintaining performance and preventing dehydration.
• Drink 2 cups of fluid two to three hours before the event, one cup 10 to 20 minutes prior, and one cup every 10 to 20 minutes during competition.
• Begin rehydration promptly after competition, monitoring weight loss and replenishing fluids accordingly (~2 to 3 cups of fluid per pound lost).

Hydration Tips

• Offer a wide variety of fluid options.
• Ensure fluids are kept cool.
• Schedule brief hydration breaks every 15 to 20 minutes.
• Provide each athlete with their personal water bottle to monitor their fluid intake.
• Ensure access to fluids on and off the playing field.

Meal Planning Logistics

• Food storage and refrigeration can be problematic during travel. Pre-planning is important for teams traveling for games.
• Check on food storage availability at hotels ahead of time.
• Pack plenty of water and sports drinks.
• Plan food stops before leaving and check the menu for restaurants along the way.

Healthier Options During Travel

• Make a list of healthier food choices available during travel.

Test your knowledge on the nutritional needs of team sport athletes. This quiz covers carbohydrate requirements, intake timings, and glycogen stores in the context of team sports. Perfect for sports enthusiasts and athletes looking to enhance their performance.