Sports Nutrition 101 - During Exercise Eating
10/22/2008 12:00:00 AM
Oct. 22, 2008
Purpose
What happens to the body during exercise
• Energy from carbohydrate and fat being used; when carbohydrate levels decrease, energy will come from muscle mass...not what we want!
• Catabolic (breakdown) hormones are released... supplying the body with energy can decrease production of those levels
During Practice
Energy needed:
• 30-60 grams of carbohydrate every hour after the first hour of a game/training or in hot/humid conditions
• If adding protein, add a small amount to help combat muscle breakdown...you need mostly carbohydrate during exercise (protein from energy bar or drink is good)
Hydration:
• 5-10 oz of fluid every 15 minutes
Adding Carbohydrate:
• Drink Gatorade/Sports Drink: 5-10 oz every 15 minutes
• ½ energy bar and 1 cup sports drink
• Small handful fruit snacks or crackers and water or sports drink
• Low-fat granola bar and water or sports drink
• Fruit and water
For weight gain:
• Sip on energy shake (carbohydrate and protein)
• Eat high calorie bar half way through practice and drink Gatorade
During a Game:
Energy needed:
• 30-60 grams carbohydrate every hour after the 1st, like practice
Hydration:
• 5-10 oz fluid every 15 minutes-highly individualized ...drink more if needed
• Providing the body with energy:
• Half-time is a great time to "re-fuel" and rehydrate the body
• Drink Gatorade/Sports Drink: 5-10 oz every 15 minutes
• ½ energy bar and 1 cup sports drink
• Handful fruit snacks and water or sports drink
• Low-fat granola bar and water or sports drink
• Fruit and water
• Crackers (animal, graham, gold fish, wheat crackers) and water or sports drink
• Listen to your body...feed your body if you feel tired when training or performing •
