Sports Nutrition
U N I V E R S I T Y O F N E VA D A A T H L E T I C S
Sports Nutrition Wolf Pack Student-Athletes Drink Model Dairy Milk! Fuel Consumption
necessary for exercise
Calories
Introduction Athletes with healthy diet and lifestyle habits perform at higher levels, recover quicker, and have fewer injuries 3 main energy pathways: 2 anaerobic and 1 aerobic Anaerobic—Power pathway • High intensity events lasting < 4 sec • ATP-adenosine triphosphate • Creatine phosphate Anaerobic—Speed path way • High intensity event lasting 4-60 seconds • Glucose and muscle glycogen • Rapidly utilized 2535% glycogen deple tion in 30 sec sprint Aerobic -Endurance pathway • Events lasting longer than 2 minutes • Utilize oxygen • Liver, muscle, glycol gen, fat and amino acid
New theory of fatigue = both • Average endurance athlete CHO and protein necessary • 20% longer endurance should consume 55 kcal/ kg body wt. with CHO-Protein drink compare to CHO alone Proteins • Faster muscle glycogen • 1-1.6 g/kg body /day or synthesis and less muscle 150-175% of RDA for damage, less fatigue, and protein more endurance • Animal protein better than • 4:1 CHO-protein ratio plants has all essential sports drink is ideal amino acids • Low-fat chocolate Fats (>CHO) milk has 4:1 CHO-protein blend plus • No more than 30% of vitamins total kilocalories • Enough protein to stimuCarbohydrates (CHO) late insulin secretion but not enough to stimulate peptide enzymes to induce • 8-10 g/kg body wt for gastric distress activity > 1 hr • Increase insulin and in• If 3 consecutive menstrual cycles
•
Lack of control over eating episodes
Sports Nutrition Wolf Pack Student-Athletes Drink Model Dairy Milk! Fuel Consumption
necessary for exercise
Calories
Introduction Athletes with healthy diet and lifestyle habits perform at higher levels, recover quicker, and have fewer injuries 3 main energy pathways: 2 anaerobic and 1 aerobic Anaerobic—Power pathway • High intensity events lasting < 4 sec • ATP-adenosine triphosphate • Creatine phosphate Anaerobic—Speed path way • High intensity event lasting 4-60 seconds • Glucose and muscle glycogen • Rapidly utilized 2535% glycogen deple tion in 30 sec sprint Aerobic -Endurance pathway • Events lasting longer than 2 minutes • Utilize oxygen • Liver, muscle, glycol gen, fat and amino acid
New theory of fatigue = both • Average endurance athlete CHO and protein necessary • 20% longer endurance should consume 55 kcal/ kg body wt. with CHO-Protein drink compare to CHO alone Proteins • Faster muscle glycogen • 1-1.6 g/kg body /day or synthesis and less muscle 150-175% of RDA for damage, less fatigue, and protein more endurance • Animal protein better than • 4:1 CHO-protein ratio plants has all essential sports drink is ideal amino acids • Low-fat chocolate Fats (>CHO) milk has 4:1 CHO-protein blend plus • No more than 30% of vitamins total kilocalories • Enough protein to stimuCarbohydrates (CHO) late insulin secretion but not enough to stimulate peptide enzymes to induce • 8-10 g/kg body wt for gastric distress activity > 1 hr • Increase insulin and in• If 3 consecutive menstrual cycles
•
Lack of control over eating episodes
