Team Sport Nutrition PDF

Team Sport Athletes Chapter 14  What are team sports? Two or more athletes competing against opponents on a common playing field Examples: – Football – Baseball – Rugby – Basketball – Soccer, etc.  How are energy needs of team athletes different? Large...

Team Sport Athletes Chapter 14  What are team sports? Two or more athletes competing against opponents on a common playing field Examples: – Football – Baseball – Rugby – Basketball – Soccer, etc.  How are energy needs of team athletes different? Large variability in energy requirements – Physical demands of the sport – Different positions – Different body sizes Games lasting 1 to 2 hours usually do not need calories during event Energy expenditure calculations same as for other athletes  Carbohydrate Needs of Team Sport Athletes Many team sports involve intense bouts interspersed with low levels of activity. Anaerobic metabolism is important. Carbohydrate intake is very important. Carbohydrate requirements range from 6 to 10 grams per kilogram body weight per day (i.e., 55–65% of total calories).  Carbohydrate Consumption Prior to Team Sport Activities Top off glycogen stores and provide adequate blood glucose levels 1 to 4 grams carbohydrate per kilogram body weight © Photodisc/Getty Images 1 to 4 hours prior to competition Liquid meals okay Figure 14.2 Pre-event meal options. A variety of foods and beverages that contain mainly carbohydrates, along with a small amount of protein, and that are low in fat are the best pre-event meal options.  Carbohydrate Consumption During Games Rarely are glycogen stores depleted. If game < 1 hour, carbohydrate feedings are not necessary. If > 1 hour, 30 to 60 grams of carbohydrate per hour or 1 cup of 6–8% sports drink every 15 minutes.  Carbohydrate Consumption Between Games Liquid meals are (top left) © Photodisc/Getty Images; (top right) © Creatas; (bottom left) © Hemera/Thinkstock; (bottom right) © Don Farrall/ Photodisc/Getty excellent options: – Provide energy – Can be consumed with jittery stomach – Quickly digested and absorbed – Help in hydration Images Figure 14.3 Liquid pregame meal options. Liquids may digest more quickly and feel better in the stomach prior to games than solid foods. Athletes with sensitive stomachs and pregame jitters may choose a liquid meal prior to a big game.  Carbohydrate Consumption During Recovery Begin consumption of carbohydrates ASAP. 1 to 1.2 grams of carbohydrate per kilogram of body weight every hour for first 4 hours postexercise. Keep high-carbohydrate snacks and drinks readily available to help start process.  Protein Needs of Team Sport Athletes Protein is rarely used as an energy source. Protein’s main role is tissue repair and muscle adaptation to training. Needs vary: – Training, position played, body size Recommended intake is 1.2 to 2.0 grams per kilogram body weight per day (~15– 20% total calories).  Protein Needs of Team Sport Athletes After Exercise Consuming as little as 10 grams of essential amino acids stimulates protein synthesis. 15 to 25 grams of complete protein will provide ~10 grams of essential amino acids. Combining protein intake with carbohydrate intake within 1 to 2 hours after exercise is recommended.  Fat Needs of Team Sport Athletes Fat utilization for energy varies depending on the team sport and length of competition. Dietary composition should not differ from other athletes (i.e., ~20–35% of total calories). May be best to calculate carbohydrate and protein needs first, then fill remaining needed calories with fats (not to exceed ~35%).  Healthful Sources of Dietary Fat (top left) © Photodisc/Getty Images; (top right) © Digital Vision; (bottom left) © Digital Stock; (bottom right) © AbleStock Figure 14.4 Healthful fat sources for athletes with high energy needs. Fat is a rich source of energy and can increase calorie intake in athletes who have high energy needs. Fats should be consumed primarily in the unsaturated form from nutrient-dense food sources.  Vitamin and Mineral Needs of Team Sport Athletes In general, needs are no different from those of active nonathletes. Most team sport athletes who meet their energy needs meet their vitamin/mineral needs. Intake of vitamins A, E, and folate and the mineral iron have been noted to be low in some team sport athletes. Dietary adjustment rather than supplementation is recommended.  Fluid Needs of Team Sport Athletes Team sports are played outdoors in heat and humidity or in poorly ventilated gyms. Fluid intake recommendations: – ~ 2 cups fluid 2 to 3 hours prior to game – ~ 1 cup 10 to 20 minutes prior to game – ~ 1 cup every 10 to 20 minutes during game – After competition, begin rehydration ASAP – Monitor body weight (~ 2 to 3 cups/pound lost)  Tips for Encouraging Hydration Provide a variety of fluid options. Keep fluids cool. Schedule short fluid breaks every 15 to 20 minutes. Give each athlete his or her own sport bottle and monitor fluid consumption. Hand athletes fluids whenever they leave the playing field. Have fluids in athletes’ paths of egress and ingress.  Meal Planning Logistics for Team Sport Athletes Packing food for road trips is best: – Storage and refrigeration can be a problem. – Check with hotel or schools ahead of time. – Pack plenty of water and sports drinks. Plan food stops before leaving home. Check menus of restaurants that are on route. Perishable and Nonperishable Food Options for Road Trips Healthful Food Options When Dining Out  Meal Planning Logistics for Team Sport Athletes Food intake during competition is not critical because most events last only 1 to 3 hours. Between games, snacking is important: – Provide low-fat, high-carbohydrate, moderate- protein snacks. – Pack snacks ahead of time rather than depending on concessions. – If concessions are only option, make a list of healthier food options. Healthier Concession Stand Options