NUTRITION AND SUPPLEMENTATION

FOR SPORT PERFORMANCE

High School and College Students’ guide to

Ryan McCulley presents...

Basic Elements of Nutrition Macronutrients

Nutrients that provide calories or energyNeeded for growth, metabolism, and other

body functionsNeeded in large amounts

There are three macronutrients:CarbohydratesProteinFat

Basic Elements of Nutrition Cont. Micronutrients

All vitamins and mineralsRequired in smaller amountsEnsures normal metabolism, growth and

physical well-being

Macronutrients

CarbohydratesThe main energy source of the body

○ Mainly for the brain, heart and central nervous system

Should be consumed through foods such as fruits, vegetables, beans and nuts, as well as whole grains

Diet should consist of 45-65% carbohydrates

Macronutrients Cont.

ProteinMain role in the body is for building,

maintaining and repairing body tissueUsed to aid in immune processShould be consumed through foods such as

meat, fish, nuts, eggs and other dairy products

Diet should consist of 10-35% protein

Macronutrients Cont.

FatMain function is protection

○ Insulation to keep body temperature○ Cushioning to protect vital organs

Essential to maintain a healthy bodyShould be consumed through foods such as

fish, nuts, avocados and olive oilDiet should consist of 20% fat

What should I eat before competing? High carbohydrate containing meals Includes:

Bread productsRicePastaSome fruits and vegetables

Avoid foods higher in protein and fat prior to competition

What should I eat before competing? Cont. Timing of meals

Four hours before event○ Eat 4 carbohydrates per kilogram of bodyweight

One hour before event○ Eat 1 carbohydrate per kilogram of bodyweight

Make sure to get enough water pre competition16 ounces 1 hour prior to event16 ounces 30 minutes prior to event8 ounces right before you start event

What should I eat during competition? Stay hydrated

Drink at least 20-48 ounces of water every hour of competition

High glycemic foods/drinksThese are fast acting carbohydrates

that will restore glycogen levels quickly○ Gatorade/Sports drink○ Energy Bar○ Swedish fish, gummy bears, licorice

What should I eat after competition?

Immediately after competition is over, your meal should contain:Fast acting carbohydrates

○ To restore depleted fuel storesProtein

○ To repair damaged muscle tissue and to build new muscle tissue

Post Workout Fuel

Type of Exercise Carbohydrate Needs

Example of the Daily Carbohydrate

Requirement for a 150-lb (68-kg) Athlete

Low intensity2.3–3.2 grams per lb(5–7 grams per kg)

345–480 grams

Moderate to high intensity3.2–5.5 grams per lb(7–12 grams per kg)

480–825 grams

Extremely high intensity4.5–5.5 grams per lb(10–12 grams per kg)

675–825 grams

A supplement is something added to the diet, typically to make up for a nutritional deficiency.Any substance intended to provide nutrients; most commonly

protein, minerals, vitamins, fiber, amino acids and fatty acids.

What is a Supplement?

All of your supplement needs can be purchased at bodybuilding.com

Time to recover!

Required to meet FDA regulations Required to meet the same safety requirements as

over-the-counter or prescription drugs or food ingredients

Required to prove the effectiveness of any health claim they make

What Supplements are NOT...

Protein Powders

Creatine

Caffeine

Amino Acids

Top Supplements used by Athletes

Protein powders vary because of their different purposes and when they should actually be taken. The two most common proteins are:

Whey Protein Fast absorbing protein. Should be taken immediately upon waking and post workout.

Casein Protein Slow adsorbing protein. Used for longer durations without food, such as right before

bed.

Protein Powders

Creatine supplementation improves repeated bouts of high-intensity exercise, such as sprinting, weight lifting or power sports.

Can be taken before, during, and after each workout.Individuals should consume plenty of water

while supplementing with creatine.

Creatine

Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance.

Should be consumed before about 15-30 minutes before a workout.Ex. Pre-Workout formulas, fat burners,

caffeine pills

Caffeine

Amino acids play central roles both as building blocks of proteins and as intermediates in metabolism. The human can produce 10 of the 20

amino acids. The other ten essential amino acids have to either be consumed through food or supplementation.

Amino Acids

Using more than the recommended serving size of a supplement, or “overdosing”, can lead to liver problems.

Ingesting too much of certain vitamins can be very toxic to the body and could cause an individual to become very ill.

Side Effects of Supplementation

Top Supplement Companies

Optimum Nutrition

BSN

Gaspari Nutrition

MHP

MuscleTech