Sports Nutrition Steven Newman

David Havrilla

Health Benefits

GeneralWeight controlReduced insulin resistance Increased lean body massDecreased risk of Cardiovascular Disease,

Stroke, Metabolic Syndrome, etc.

Sports Specific Increase in athletic performanceDecrease in recovery time

Aerobic “With Oxygen”Long Duration

Cycling Running

PRO Moderate PRO requirements (lean protein) 1.2 – 1.7 g/kg

CHO 5-12 g/kg dependent on intensity

FAT Do not over restrict

Aerobic Pre

45g CHO 30-60 min prior Limit fat, low-glycemic CHO

During 30g CHO/hr

High-glycemic CHOs

Post 4:1 ratio of CHO to PRO within 30 minutes Meal 2 hours after

Anaerobic “Without Oxygen” Short Duration

Sprinting Weight Lifting

PRO Increased PRO requirements 1.4 – 2 g/kg

CHO Necessary for muscle development

FAT Do not over restrict

Anaerobic Pre

Full meal 3 - 4 hours before Snack 30 minutes before

During 5 to 10 oz water or sports drink per 15-20 minutes

Post Snack within 30 minutes

4:1 CHO to PRO 1 – 1.5g/kg CHO

Hydrate for losses

Hydration Water Sports Drinks

Water Electrolytes Glucose/Fructose Mixture

Consume adequate fluids to replace losses Exercise > 90 minutes

Sports Drink Exercise < 90 minutes

Water

Common Supplements Vitamins

No Calories = No Energy! USP Supplement regulation

Energy Drinks 5 hour energy – No Caffeine / Low CHO Monster / Red Bull

"The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts expected to deliver either therapeutic benefits or adverse events".

Journal of American Pharmacists Association 2008

Protein Whey

Isolated from milk “Fast Acting”

Casein Isolated from milk “Slow Acting”

Soy Isolated from the soy bean Vegan

Creatine Nitrogenous Compound

Increases cellular energy through Phosphocreatine System

Benefit in Anaerobic High-Intensity Repetitive Work

Found naturally in meat Inadequate levels

Questions Steven Newman

SCN242@gmail.com

David Havrilla