FUELING - teamunify.com Membership Inf… · anabolic (building) state. • Under-fueled athletes...
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FUELING DURING EXERCISE NCAA is a trademark of the National Collegiate Athletic Association. Information presented by www.NCAA.org www.scandpg.org | 800/249-2875 © 2013 Sports, Cardiovascular, and Wellness Nutrtion (SCAN) (For tips before, during and after practice, turn the page.) YOU ARE UNDER-FUELED DURING TRAINING IF … • You have break-through hunger in the early or middle part of practice. • You feel that you are working hard, but not making the gains in performance you would expect. • The quality of your workouts decreases during the course of the week. • You feel sluggish and are easily frustrated during practice. As a student-athlete, you have a busy schedule and demanding workouts. In the midst of this balancing act, fueling enough and getting the proper kind of fuel can become an afterthought. If this sounds familiar, consider fueling strategies that will optimize your performance and recovery. “S ometimes heading from class directly to practice doesn’t leave me enough time to fuel up. The times I have eaten right before practice, I get stomach cramps that end up slowing me down. And I’ve noticed during the course of the week that I gradually feel weaker and less energetic.” “What are some strategies that I can use to make sure I’m well-fueled during practice?”
Transcript of FUELING - teamunify.com Membership Inf… · anabolic (building) state. • Under-fueled athletes...
FUELINGDURING EXERCISE
NCAA is a trademark of the National Collegiate Athletic Association.
Information presented bywww.NCAA.orgwww.scandpg.org | 800/249-2875© 2013 Sports, Cardiovascular, and Wellness Nutrtion (SCAN)
(For tips before, during and after practice, turn the page.)
YoU aRE UNDER-fUElED DURING tRaINING If …
• Youhavebreak-throughhungerintheearlyormiddlepartof practice.
• Youfeelthatyouareworkinghard,butnotmakingthegainsinperformanceyouwouldexpect.
• Thequalityofyourworkoutsdecreasesduringthecourseoftheweek.
• Youfeelsluggishandareeasilyfrustratedduringpractice.
Asastudent-athlete,youhaveabusyscheduleanddemandingworkouts.Inthemidstofthisbalancingact,fuelingenoughandgettingtheproperkindoffuelcanbecomeanafterthought.Ifthissoundsfamiliar,considerfuelingstrategiesthatwilloptimizeyourperformanceandrecovery.
“Sometimesheadingfromclassdirectlytopracticedoesn’tleavemeenoughtimetofuel
up.ThetimesIhaveeatenrightbeforepractice,Igetstomachcrampsthatendupslowingmedown.AndI’venoticedduringthecourseoftheweekthatIgraduallyfeelweakerandlessenergetic.”
“WhataresomestrategiesthatIcanusetomakesureI’mwell-fueledduringpractice?”
WrittenbySCANRegisteredDietitians(RDs).Foradviceoncustomizinganutritionplan,consultaRDwhospecializesinsports,particularlyaBoardCertifiedSpecialistinSportsDietetics(CSSD).FindaSCANRDatwww.scandpg.org.
Whenyouareunder-fueled,youcanexpectapoorreturnonyourtrainingefforts,andahigherriskofcoldsandotherillnesses.Findoutwhathappensphysiologicallyasyourbodybecomesweak:
• Whenyouexperiencehunger,yourbodyisinacatabolic(breakdown)state.Itwilladaptbesttotraining,especiallyforstrengthandspeed,wheninananabolic(building)state.
• Under-fueledathletesoftenhaveinadequatemuscleandliverglycogenstorestodrawonduringtraining,sotheyaremorepronetodehydration,andarelesslikelytorecovercompletelybetweenpractices.
• Inmoderate-tohigh-intensitypractices,yourbodycanabsorb30to60grams(g)ofcarbohydrateperhour.Instop-and-gopractices,youmaybeabletoconsumeahigheramountofcarbohydrateperhour.
• Glycogenrepletiontakestimeandmultipledosesofcarbohydrate.Startingrecoverycarbohydratesand,ifneeded,proteinintakesoonaftertrainingwillacceleratetherecoveryprocess(within15to30minutes).
Do thIS bEfoRE pRaCtICE:• Plantoeatfoodslowinfat,andmoderateinproteinandfibertwo
tofourhoursbeforepractice.
• Eatabiggerbreakfast—doubleuponwheattoast,oatmealoryogurttotakealittlepressureoffoflunch.
• Bringsnacksinyourbackpack:pretzels,trailmixwithdriedfruitandnonuts(fatcontentwillbetoohigh),drycereal,oranges/tangerines/bananas/fruitcup,granolabars,bakedchipsandwater,orgrabahigh-fluidsnackonyourway:nonfatyogurtorchocolatemilk,orlow-fatsportshake.
• Fuelwith30to60gcarbohydrate,lowinfatandfiber,withinanhourbeforepractice.
Do thIS DURING pRaCtICE:• Rememberthatyoucanconsume30to60g
carbohydrateperhourduringexerciseaswell.Seethechartbelowforfoodoptionssupplying30gperserving.
• Sipontwotofoureight-ouncecupsofasportsdrinkforreal-timefuel,aswellasfluidsandelectrolytes(itmayseemlikealot,butyouwillrapidlyusethatcarbohydratetofuelyourtrainingsession).
• Consumeanysolidfoodsinsmall,frequentbitesandwithwaterorasportsdrinktoavoidstomachupset.
• Choosehigh-carbohydratefoodsthatcontainamixtureoftypesofcarbohydrate(starch,fructose,glucose,maltodextrin).
Do thIS aftER pRaCtICE:• Iftraininghasbeenlongand/orofveryhigh
intensity,shootforconsuming0.75to1.5gcarbohydrateperkilogramofbodyweightalongwith7to20gofproteinwithinthefirsthourafterexercise.
• Iftraininghasbeenlight,eatawell-balancedmealwithintwotothreehoursafterfinishingandconsumefluidstoreplacelosses.
What’S bESt to Eat Consume30to60gramsofcarbohydrateperhourduringmoderatetointenseactivity,especiallyifunder-fueled. Fluidsshouldalwaysbeconsumedalongwithsolidfoodsduringtraining.
2cupsofsportsdrink* 28grams
2ouncesofraisins(abouttwohandfuls) 30grams
1medium-sizebanana 30grams
1tablespoonofhoney 28grams
Sports/EnergyBar 45grams
1servingofsports/energygelsorgummies 23-27grams
Low-fatgranolabar 42grams
3figbars 33grams* With 6-8 percent carbohydrate solution and electrolytes
tIp: Toseehowfoodsandfluidsaffectyourstomach,trythemoutduringpractice,notcompetition,andstartwithsmallamountsoffoodandfluids.
tIp: Tackleweightchangeduringtheoffseason.Showupwell-fueledsothatpracticeresultsinimprovedperformance.
tIp: Don’tuseenergydrinkstomakeupforunder-fueling.Thesewillonlyaccelerateyourbody’suseofglucose(sugar),whichmovesyoumorequicklyintoacatabolicstate.
