Sports Nutrition Information session

Morgan McDougall, ATC

KAHOOT

Hydration

• To calculate range of water intake:– Weight in pounds x 0.5 = __________ oz/day to weight in pounds x 1.0 = _________ oz/day

Example150lbs x 0.5 = 75 oz150 lbs x 1.0 = 150 oz

Drink between 75 oz to 150 oz of water a day How many cups is that?!

1 cup = 8 oz

When to Drink Water?

Timing Amount of Water

Pre - Exercise 2-3 Cups 2 hours before

During 1 Cup or 4-6 gulps every 10-15 minutes

Post- Exercise 2-3 Cups for every pound lost

More than 60 minutes Incorporate sports drinks

Pre-Exercise/Game

4, 3, 2, 1 Guidelines4 hours before an event 4 grams of carbs per kg of your weight

or3 hours before an event 3 grams of carbs per kg

or2 hours before an event 2 grams of carbs per kg

or 1 hour before an event 1 gram of carbs per kg

Pre- Game Examples

• 4 hours– Spaghetti w/ meat sauce– Grilled chicken w/ pasta and

veggies– Turkey sandwich on whole wheat

bread and carrots– Granola bar w/ sports drink

Pre- Game Examples

• 3 hours– Baked Potato– Cereal (whole grain) w/ 1% milk– Pancakes/Waffles– Instant oatmeal w/ 1% milk– Fruit smoothie– Yogurt (nonfat)

Pre- Game Examples

• 1 hour or less– Raisins– Fruit snacks or fruit rollups– Applesauce– Animal crackers– Pretzels– Carrots– Jelly beans

Post- Exercise/Game

• Meals are similar with the pre-event

• Focus on protein

• Eat a meal within 90 mins after exercise to help restore energy or glycogen and help store protein synthesis

Equations to know

Kilograms = Weight (lbs)/ 2.2 = _______kg

Carbs = 7gm per kgProtein = 1.4 gm per kgFats = 1 gm per kg

Carbs = 4 calories per gm

Protein = 4 calories per gm

Fats = 9 calories per gm

Example

150lbs / 2.2 = 68.18 kg

68 x 7 = 476 kg Carbs68 x 1.4 = 95.2 kg Protein68 x 1 = 68 kg Fat

476 x 4 = 1, 904 calories carbs95.2 x 4 = 380.8 calories protein68 x 9 = 612 calories fat

How many total calories to they have to eat?

Total of 2,896.8 calories to maintain weight

Eating on the RoadTips

• Skip bread, tortilla or other “free” foods before the start of the meal

• Ask for dressing on the side• Avoid creamy or white sauces• Choose a veggie or salad for a side• Choose foods that are grilled, broiled or

baked• Avoid fried foods

Eating on the road tips 2

Mexican• Burrito, or soft taco with veggies, fish or steak (no sour cream or

cheese sauce)

Fast Food• Grilled chicken sandwiches (plain), veggie burger, grilled chicken

salad w/ reduced fat dressing

Sub Places• Chili, side salads, turkey, veggie or grilled chicken, no mayo,

veggies and wheat bread

Bakery Places• Veggie soup or broth soup, veggie sandwich, smoked turkey sandwich

Quick Campus Snacks

• Whole grain bagel with peanut butter• Grapes, apples, oranges• Pretzels• Light popcorn• Cottage cheese, string cheese• Trail mix• Beef jerky• Fruit Juice = 100%• Vanilla wafers• Nuts (almonds)• Graham crackers• Jell-O

Questions

References• Nutrition Manual for Vanderbilt Athletics• NCAA Performance Hydration• NCAA Eating on the Road• Eatright.com• Katie Callahan RN- Sodexo