Sport Nutrition

During Exercise
Carbohydrate is the body’s primary energy source during exercise. Dietary carbohydrates (grains, fruit, starchy veggies,
milk and yogurt) are stored in the liver and in the muscle as glycogen. During exercise, the body draws upon these
glycogen stores (primarily muscle glycogen) to fuel working muscles. The speed with which our body exhausts these
energy supplies depends on workout intensity, such
that harder, more intense workouts use up glycogen
reserves more quickly than more moderate exercise Glycogen Depletion at Various Exercise Intensities
bouts. Glycogen stores are limited, so during 20

Muscle Glycogen g/kg w.w.

prolonged exercise > 60-90 minutes, consuming
carbohydrate while exercising can help improve
performance by: 15
✓Reducing the risk of hypoglycemia (low blood
sugar)
10
✓Providing fuel for actively working muscles
✓Sparing protein (you don’t want your body to
start breaking down muscle for energy) 5
✓Preventing “bonking,” or “hitting the wall” and
being forced to slow down or stop
0
What Should I Eat? 0 15 30 45 60 90 105 120

The table provides examples of solid foods, whole Exercise Duration (min)
foods, and sport foods and liquids that can deliver Easy (30%) Moderate + (70%) Intense (120%)
carbohydrate while training/competing. What you
choose is a matter of personal preference and tolerance. Research
shows that 40-60g of carbohydrate per hour will help delay Food Carb Content
glycogen depletion and keep you feeling strong. 1 med banana 25g
✓Be sure to practice in training before trying something new in
competition! 1 slice Bread w/ PB 15-20g

1 Fig Newton Bar (2

To limit gastrointestinal distress during training/ Cookies)
14g
competition consider applying the following tips:
✓Get fit and acclimatized 1 oz Pretzels 20g
✓Stay hydrated 1 Med white roll with 1 T
✓Practice drinking during training 50g
jam
✓Avoid “Over-Nutrition” both before and during
competition 1 Clif Bar / 1 Luna Bar 40-45g / 23-28g

✓Keep your pre-race meal moderate in protein and low in fat 3 Clif Bloks / 6 Luna Moons 25g
✓Eat a high-energy, high carbohydrate diet regularly
✓Avoid high-fiber foods before exercise 1 Sport Gel (i.e., Gu,
25g
PowerGel, ClifShot)
✓If prone to GI problems, limit NSAIDS (anti-inflammatory
medication), alcohol, caffeine, antibiotics, & supplements Gatorade (8 oz) 14g
✓Visit the Port-A-Potty BEFORE you start! 500-1000mL/hr (18-34 oz) 30-60g

Coke (12oz) 40g

For information on sport nutrition at TOSH, contact Kristi Spence kristi.spence@imail.org; 801-314-4038
Sport Nutrition
Fat
In order to adopt healthy eating habits, it helps to have a good understanding of the foods that we eat.
Carbohydrate, protein, and fat are macronutrients. These foods deliver calories to the body and calories represent
energy that our body transforms into the capacity to think, play, move, work, focus, and exercise. This handout
provides a basic understanding of dietary fat - food sources, functions, and tips on what to choose. Fat often gets
a bad reputation as people associate fat in our diet with fat on our bodies. Just like carbohydrate and protein, fat is
an essential nutrient, imperative for overall health. The key is understanding what choices to make.
Food Sources:
1. Animal Products: meat, full-fat dairy, fatty fish, egg yolk
2. Processed Foods: cookies, crackers, baked goods, salad dressings
3. Vegetable Oils: canola, olive, peanut, sesame, walnut, safflower...
4. Vegetables: nuts, seeds, avocado
Fat Function:
✓Provides energy during low to moderate intensity exercise (i.e., walking, jogging, easy cycling)
✓Sheathes neurons and plays a role in sending messages throughout the body
✓Comprises cell membranes and plays a role in cell signaling
✓Certain fats, those we find in fish, avocado, olive oil, and nuts, can help improve heart health and reduce
inflammation in the body
✓Provides flavor and texture to food and meals
✓Facilitates absorption of fat-soluble vitamins and minerals
Tips & Tactics:
✓ GENERAL HEALTH:
•Choose LEAN meat and limit red meat consumption to once per week. Excess saturated fat
associated with fatty animal products can increase cholesterol and increase risk for cardiovascular
disease.
•Opt for skim or 1% dairy products
•Favor fresh, whole, UNPROCESSED foods vs. processed and packaged goods. The trans fats
often found in processed foods clog arteries, decrease fertility, and increase inflammation.
•Incorporate more HEALTHY FATS like olive oil, almonds, walnuts, canola oil, avocado, fatty fish
and peanut oil
•Choose AGED cheeses and use sparingly. A sharper, more flavorful cheese can flavor dishes nicely in
smaller quantities than more milder cheeses
✓SPORT SPECIFIC TIPS:
•An athlete’s diet is a low fat diet but not a no-fat diet. Incorporate healthy fats as part of an overall
varied and balanced eating plan.
•Fat provides energy for lower-intensity exercise and is a significant fuel source for endurance and
ultraendurance events
•Omega-3 fatty acids (flax seeds, walnuts, salmon) provide valuable nutrients and reduce inflammation.
•Limit fatty meat and fried foods. Reconsider traditionally low-quality, high-fat fast food options prior
to training or competition in favor of a high-carbohydrate meal with moderate amounts of healthy fat.
For information on sport nutrition at TOSH, contact Kristi Spence kristi.spence@imail.org; 801-314-4038
Sport Nutrition
Hydration
Athletes must remain hydrated in order to train and compete at top
levels. A loss of body weight (as little as 2-3%) from water can result in
decreased performance. Fluid needs are influenced by gender, age, body When to use Sport
mass, outside temperature, sweat rate, climate, altitude, and sport type
and are therefore highly individual. Understanding why hydration is Drinks:
important for performance and how much YOU need to consume can Sport drinks were designed for use before,
help prevent unnecessary complications. during, and after intense or long training
sessions and serve important functions for
How can hydration status impact performance? athletes.
Water helps the body regulate many important functions: 1. Hydration
2. Provide fuel for muscles (carbohydrate)
✓ Temperature (sweating cools the body) 3. Provide electrolytes
✓ Blood pressure 4. Some sport drinks offer protein. This is
✓ Nutrient concentration (fluid helps maintain appropriate levels of not essential during exercise, but is
electrolytes in the body) important for recovery.
✓ Nutrient transportation Consider a sport drink if...
✓ Recover from intense training
Allowing the body to become dehydrated can cause muscles to ✓ Training intensely > 45 minutes in heat
✓ Two-a-day practices
cramp, alter blood pressure, cause weight loss during exercise, delay
✓ Tournament or multi-day event
recovery time, and decrease performance. Drinking too much water ✓ Endurance training >90 minutes
can alter electrolytes and cause bodily harm (hyponatremia). ✓ Training/Competition when last meal was
> 3 hrs prior
How much should I drink? Sport drinks should not be your “go-to” drink
Fluid needs are highly individual, but all athletes should get into the during the day. Instead opt for plain water or a
following habits: more nutrient dense milk or 100% juice option
✓ Drink a glass of water, milk, or 100% juice with each meal unless you are in a before, during, or after
✓ Carry a water bottle around while at school or work training window.
✓ Pay attention to thirst and drink when thirsty
✓ Determine your personal sweat rate: Sweat rates can vary considerably among athletes. It pays to know how much YOU sweat in
different environments. See box below on how to calculate.
✓ Drink more when adapting to a new environment (i.e., high altitude, hot, humid)
✓ Remember that you can
get dehydrated in the
cold too. The body Measuring Sweat Rate... Example
loses water as you Step #1: Weigh yourself (minimal clothing, no shoes) Tim practices for 2 hours and
breath. before training/competition
drinks 20oz (2.5cups)
Weight #1: 175 lb.
✓ Start hydrating at least 4 Step #2: Keep track of all fluid consumed during training
Training Fluid: 20 oz
hrs prior to training or
Weight #2: 172 lb.
competition Step #3: Weigh yourself after training (same clothing)
Difference: - 3 lb.
✓ Aim to replenish 150% Step #4: Find the difference and convert to ounces Difference (oz): 48 oz
of lost fluid after (1 lb. = 16 oz or 2 cups of fluid) Add training fluids:
training 48 + 20 = 68 oz (8.5 cups)
Step #5: Add the ounces you consumed during training
✓ Monitor your urine Sweat Rate:
color (pale yellow is Step #6: Determine hourly sweat rate: divide total ounces 68 oz/2 hrs = 34 oz/hr or
ideal) & frequency lost by hrs of training. ~4 cups per hour

For information on sport nutrition at TOSH, contact Kristi Spence kristi.spence@imail.org; 801-314-4038
 Sport Nutrition
‘Pre-Game’
What to Eat Before Training & Competition
Your pre-event meal is important. It is your last opportunity to “top-off ” your body’s fuel tanks with carbohydrate-
rich foods so you can step onto the field, up to the line, or into the blocks well-fueled, ready to compete, and
confident that you are nutritionally ready to go. Your last meal before an intense training session or competition
should be 2-4 hours prior. Since carbohydrate is your primary fuel source during exercise, you want this meal to be
comprised primarily of carbohydrate. This meal should contain moderate amounts of protein, and be low in fat. A
high-fat, high-protein meal just before exercise may delay gastric emptying and prevent carbohydrate from being
readily digested, absorbed; it can also cause potential discomfort during exercise. Calorie contents of these pre-event
meals will vary based on your sport, intensity level, duration of exercise, gender, size, and energy needs; however, the
following meals offer some guidelines and give you some examples of foods to consider. Always remember to practice
eating new foods before training sessions instead of trying something new before a big meet, race, game, or match.
Determine what your body tolerates best - everyone is different and there is no perfect combination for everyone.

Pre-Game Pre-Game
Breakfasts Lunches
MEAL #1: Turkey Sandwich (2
MEAL #1: 1-2 cups cereal with slices whole grain bread; 2-3
1-1.5 cups skim/1% milk, sliced slices deli turkey or chicken, 1
fruit, and handful of nuts slice mozzarella cheese, veggies);
MEAL #2: 1 cup lowfat/nonfat piece of fruit; 1 cup milk
fruit yogurt, 1/2 - 1 cup crunchy MEAL #2: Pasta Salad (1.5 cups pasta, 1 cup veggies, 1/2
cereal (i.e., grape nuts, granola, Kashi), fruit can tuna, chicken, or salmon, 1 cup veggies (broccoli,
MEAL #3: 2 slices of toast OR 1 English muffin OR 1 carrots, tomatoes, peas); 1.5 Tbsp vinaigrette dressing;
bagel with 1-2 Tbsp natural peanut butter, honey, and piece of fruit
sliced banana; 8-10 oz skim/1% milk or orange juice MEAL #3: 1 med baked potato or sweet potato; 2-3
MEAL #4: 2 eggs (or 1 egg + 1 egg white), 2 slices of turkey “roll-ups” (rolled slice of deli turkey); string cheese;
toast with honey or jam; 1 cup fruit; 1 cup milk 15-20 Kashi-type crackers; 1 apple
MEAL #4: Tuna or salmon salad sandwich in whole
wheat pita (try making with olive oil and balsamic vinegar
Tips to Remember: instead of mayonnaise), fresh fruit, crackers OR baked
✓Carbohydrates come from grains (rice, cereal, crackers, pasta, chips OR pretzels; 1 cup milk
bread), fruit, starchy veggies (potatoes, corn, peas, squash), and
dairy (milk and yogurt)
✓Your meal should contain mostly carbohydrate, moderate amounts of protein and be low in fat
✓Consider low-fiber, easily digested foods for pre-game meals (especially if you are not used to eating a high fiber diet)
✓Aim for 0.45 - 1.36 g of carbohydrate per lb. of body weight (or 1-3g/kg) in the pre-event meal
✓If nerves keep you from tolerating too much food, consider a fruit smoothie or sport nutrition products, but don’t go without eating!
✓In the hour before, use sport drinks or sport products (gels, bloks) to top off carbohydrate stores
✓Never experiment before a major competition! Practice in training what you plan to do for big events.
✓Know your body, what you like and what you can tolerate

For information on sport nutrition at TOSH, contact Kristi Spence kristi.spence@imail.org; 801-314-4038
Sport Nutrition
Recovery Nutrition
Sport requires energy, and the body gets this energy from calories in food
(carbohydrate, protein, and fat). The body converts calories from
carbohydrate-rich foods (grains, fruit, dairy) into a quick source of energy
called glycogen, which is stored in the muscle and used for intense activity.
This muscular fuel is like the body’s gas tank; it needs to be filled before
intense and/or long training sessions and refilled after so that the body can
continue to perform at its best. Training uses up muscle glycogen, depletes
fluid, and breaks down muscle tissue. Well-balanced eating and appropriate
hydration after a workout helps the body replenish
lost fluid and nutrient stores, repair damaged tissue,
and prepare for the next workout. Recovery Examples:
When you eat matters: Stage 1: Snack
✓Peanut butter and jelly sandwich
Pay attention to timing for best ✓Fruit yogurt
✓Sport bar
recovery results If you don’t have an appetite, choose drinks containing both
carbohydrate and protein:
✓ The body is primed to replenish lost nutrients
soon after exercise. After a workout, game, ✓Chocolate milk
match, or race, start refueling within 15-60 ✓Sport nutrition recovery drink
minutes. ✓Smoothie with fruit and yogurt
✓ Recovery in 3 stages - see box for examples Stage 2: Meal
1.) Snack + Fluid (15-60 min) ✓Pasta with tomato sauce, veggies & chicken
carbohydrate & 10-15g protein ✓Turkey sandwich, whole wheat crackers & fruit
2.) Meal + Fluid (within 2 hrs) ✓Stir-fry with rice, veggies, & lean meat
Balance (mostly carbs, lean protein, low
fat) Stage 3: Snack
3.) Snack + Fluid (within 4 hrs) ✓Whole grain crackers & string cheese
carbohydrate & 10-15g protein ✓Graham crackers with peanut butter
✓Cereal with low-fat milk
When is recovery crucial? Recovery Fluids:
Fueling well after workouts is always important; ✓Sport drink (carbohydrate + electrolytes)
however, certain types of training/competition ✓Sport nutrition recovery drink
require greater attention to detail: ✓Milk / Chocolate milk
✓Smoothies
✓ 2 or more training sessions per day
✓Water
✓ Less than 8 hours between training sessions
✓ Endurance training sessions > 90 min
✓ Intense training
✓ Tournament / multi-day competition

For information on sport nutrition at TOSH, contact Kristi Spence kristi.spence@imail.org; 801-314-4038