A SPORTS NUTRITION
ASPORTS NUTRITIONFORTRAINERSA SPORTS NUTRITION PLAYBOOK FOR TRAINERSPAGE 1
TABLE OF CONTENTSA SPORTS NUTRITION PLAYBOOK FOR TRAINERS. . . . . . . . . . 3BASIC NUTRITION FOR ATHLETES: A LOOK AT FOODS. . . . . . 5Energy Requirements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5Specific Nutrients. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7PROPER HYDRATION FOR ATHLETES. . . . . . . . . . . . . . . . . . . . 11RECOVERY NUTRITION FOR ATHLETES. . . . . . . . . . . . . . . . . . 13SUPPLEMENTS FOR ATHLETES. . . . . . . . . . . . . . . . . . . . . . . . . 15APPROACHING SPORTS NUTRITION AS A TRAINER. . . . . . . . 16A SPORTS NUTRITION PLAYBOOK FOR TRAINERSPAGE 2
A SPORTSNUTRITIONPLAYBOOK FORTRAINERSSports performance isn’t limited toSports nutrition also plays an importantathletic skill and fitness. As a trainer, yourole in athletic performance at anyneed to be aware of factors that influencelevel of competition. Researchers in theyour clients’ performance and overallInternational Journal of Sport Nutritionhealth.and Exercise Metabolism had non-eliterunners complete a time trial and thenOne commonly forgotten piece of theseparated them into two groups, withpuzzle is sleep. Multiple studies haveone group of runners with a self-chosendemonstrated that athletes don’t obtainnutritional strategy and another groupthe recommended amount of sleep andof runners with a scientific nutritionalhave issues with sleep quality, accordingstrategy. Seven weeks later, the latterto Current Sports Medicine Reports. Yet,groups of runners completed a marathonsleep is an “integral part of the recoverynearly 5% faster than the former group.and adaptive process between bouts ofA similar study in Applied Physiology,exercise, [and] accumulating evidenceNutrition, and Metabolism usedsuggests that increased sleep durationendurance-trained cyclists and found thatand improved sleep quality in athletes arethe self-chosen nutrition strategy offeredassociated with improved performancean approximate 6% edge over a self-and competitive success.”chosen nutrition strategy.A SPORTS NUTRITION PLAYBOOK FOR TRAINERSCONT.PAGE 3
The link between nutrition andinto overtime — whatever it is — whenperformance is embraced at the highesteverybody’s starting to run out [oflevels of sports. When six-time NBAenergy],” Griffin added.All-Star Blake Griffin was with the LAClippers, he was interviewed about howThe athletes you help train can obtainthe their nutritionist, Meg Mangano,that competitive advantage. When theyimpacted the team. He was quick totake nutrition, hydration, recovery, andcredit taking nutrition seriously as vitaltopics like supplements more seriously,for getting every advantage possible.their fitness and athletic performance“When guys might be gassed at the endshould improve. They’ll also reduce theirof games and not have enough fuel leftrisk of injury and illness.in the tank, I feel like the planning and thepreparing [Mangano has done]. . . definitely gives guys the advantagegoing into that fourth quarter or goingA SPORTS NUTRITION PLAYBOOK FOR TRAINERSCONT.PAGE 4
BASIC NUTRITION FORATHLETES: A LOOK AT FOODSYou’ll need a strong foundation in sports nutrition to provide even basic adviceto clients. Whether they’re having trouble achieving a fitness goal or asking directquestions about sports nutrition, knowledge about energy and nutrition is essential tohelping athletes perform their best in the gym and in competitions.ENERGY REQUIREMENTSAthletes need to get the proper energyand fuel to cover their individual needs.One of the first things to do whenexamining someone’s eating habits is toensure they’re getting enough energy.Some athletes frequently restrict theirintake minus the energy used may resultenergy intake. It’s most common inin insufficient energy needed for health,endurance sports, aesthetic sports (likegrowth, and development. Reproductivegymnastics, diving, and ballet), andand immune systems can be harmed,weight-category sports, according toand eating disorders can develop asGillian Horgan in her chapter on sportswell. Note that eating disorders impactnutrition in Sports Dentistry: Principlesathletes at a higher rate than non-athletesand Practice. The literature shows thatand risk is highest in aesthetic andthose athletes — particularly femaleweight-category sports.athletes — reduce their energy intake byup to 30% of what’s recommended forEnergy requirements can vary for eachthem. If that happens, their total energyathlete. Or, in even more nuancedA SPORTS NUTRITION PLAYBOOK FOR TRAINERSPAGE 5
language, energy requirements can vary for athletes in different sports, for athletesin the same sport, and in different times of an athlete’s systematic training program,according to Louise Burke in Present Knowledge in Nutrition, 10th Edition. In herchapter on sports nutrition, she illustrated what the extremes in energy intake looklike for various athletes. LOW END OF THE ENERGY SPECTRUM: Sports focusing on briefmoments of skill or technique instead of prolonged movement(e.g., archery or shooting), those that require maintaining low bodymass or fat levels (i.e., weight-division sports or physique-conscioussports), and those involving both of the previous characteristics (e.g.,gymnastics or horse racing). HIGH END OF THE ENERGY SPECTRUM: Athletes in sports thatinvolve prolonged sessions of high-intensity exercise (e.g., cyclistsin a stage rage), those needing growth, large muscle mass, orintentional muscle-gain programs (e.g., football and adolescentbasketball players), and those involving both of the previouscharacteristics (e.g., heavyweight rowers).Determining the amount of energy for different athletes should be calculated bya skilled, experienced sports nutritionist. The energy reference values from theScientific Advisory Committee on Nutrition can be used in that process. Higher-levelathletes can benefit from prediction equations for basal metabolic rate (BMR) andphysical activity level (PAL), and then energy intake can be calculated from body size,age, and gender.For athletes not competing at high levels, accurate measurements of valuespreviously mentioned may not be necessary. For reference, basic examples of dailycarbohydrate requirements are provided in the section on carbohydrates. But overall,for lower-level athletes, sufficient energy intake can be indicated by a stable bodyweight. If the weight is in the right range and the athletes is consuming a wide rangeof healthy foods, the energy intake is likely appropriate. A change in weight higher orlower can indicate a difference between energy consumed and expended.A SPORTS NUTRITION PLAYBOOK FOR TRAINERSBasic Nutrition for Athletes: A Look at Foods CONT.PAGE 6
SPECIFIC NUTRIENTSNutritious foods containing macronutrients(carbohydrates, proteins, and fats) provideenergy, and micronutrients (vitamins andminerals) optimize health. When they’rebrought together with the proper fluids ina healthy diet, it results in optimal trainingand performance for athletes.Your primary goal here is to understand nutrients’ role in the body and being ableto recommend foods and strategies to support nutritional requirements for thosenutrients. The following sections will serve as a primer to the common macronutrientsand micronutrients.CarbohydratesThe most important foods for fueling the body during exercise are carbohydrates.They’re the only way to support moderate- to high-intensity exercise, andcarbohydrates (glucose) also fuel the brain.Carbohydrates are stored in the liver and muscles. The body has a limited supply ofcarbohydrates, and the body quickly uses that supply during exercise. As a result,it’s important for athletes to concentrate on carbohydrates before, during, and aftertraining and competitions. Extra fuel consumption is typically necessary for prolongedexercise — endurance events lasting more than 90 minutes and team or multi-sprintsports lasting more than 60 minutes.Prior to training and competitions, athletes should begin with an appropriate amountof carbohydrates. For events lasting more than an hour, athletes should try to begincompetition with the right amount of carbohydrates, according to the InternationalOlympic Committee’s (IOC) statement from the third Consensus Conference onSports Nutrition. During exercise, consuming carbohydrates made up of differentA SPORTS NUTRITION PLAYBOOK FOR TRAINERSBasic Nutrition for Athletes: A Look at Foods CONT.PAGE 7
types of sugars (given maximum oxidation rates for glucose and fructose, at 60grams and 30 grams per hour, respectively) can help provide extra energy and boostphysical and cognitive performance.Athletes and people who exercise regularly need to achieve daily carbohydrateamounts. Instead of using a percentage of total energy intake, recommendationsfollow grams of carbohydrates per kilogram of the individual’s body weight. Generalguidelines are available from the IOC, which should be used alongside total energyneeds, training needs, and feedback from training. LOW-INTENSITY OR SKILL-BASED ACTIVITIES: Three to five grams/kilogram of body weight per day. MODERATE EXERCISE PROGRAM (AROUND ONE HOUR PER DAY):Five to seven grams per kilogram of body weight per day. ENDURANCE PROGRAM (ONE TO THREE HOURS PER DAY OFMODERATE-HIGH INTENSITY): Six to 10 grams per kilogram of bodyweight per day. EXTREME COMMITMENT (FOUR TO FIVE HOURS PER DAY OFMODERATE-HIGH INTENSITY): Eight to 12 grams per kilogram of bodyweight per day.Several foods are rich in carbohydrates, including pasta, potatoes, rice, cereals, alongwith other grains like quinoa, barley, and wheat. Those foods are high in B vitaminsthat help with B vitamins used for energy production. Additionally, a lot of fruitsand some vegetables are high in concentrates as well as vitamin C (for the immunesystem). “Carbohydrates are not all created equal,” warned Jeffrey Bytomski in SportsHealth. “Whole grains, fruits, vegetables, and legumes are highly nutritious foods thatare rich in antioxidants, fiber, vitamins, and minerals, while processed sugars abundantin the Western diet can be quite detrimental to health.”A SPORTS NUTRITION PLAYBOOK FOR TRAINERSBasic Nutrition for Athletes: A Look at Foods CONT.PAGE 8
ProteinProtein supports metabolic adaptation, repair, and remodeling. It also can be used forenergy after carbohydrates stores are used up. Protein is a major focus for athleteswanting to increase muscle mass and strength, as it along with resistance trainingstimulates muscle protein synthesis.Athletes need more protein than the general public. Sedentary individuals need about0.8 grams per kilogram of body weight per day. Athletes need 1.2 to 2.0 grams perkilogram per body weight, but higher values are not uncommon for strength training,recovering from injury, and other circumstances. Approximately 15% to 30% ofathletes’ calories should come from protein sources, Bytomski added.Good protein sources include lean meats and fish, eggs, dairy products (cottagecheese, Greek yogurt), cereals, and some vegetables. Vegan athletes can considerlentils, chickpeas, tempeh, black beans, quinoa, and almonds.FatsFats serve a wide range of functions. They give the body energy, support cell growth,protect organs, factor into brain health, and produce hormones, among other reasons.Fat requirements for athletes are similar to that of the rest of the population.Generally, athletes should aim for healthy fats to comprise 20% to 35% of total dailycalories. Trans fats should be avoided, and saturated fats should be less than 10% oftotal consumption.The focus should be on omega-3 fats and other unsaturated fats. Those foods includeseeds, nuts, and oily fish like salmon, fresh tuna, sardines, and mackerel, in addition tospreads and oils that use predominantly unsaturated fat sources.MicronutrientsMicronutrients are involved in energy production, bone health, the immune system,synthesis of hemoglobin, and defending against oxidative damage. Most athletesA SPORTS NUTRITION PLAYBOOK FOR TRAINERSBasic Nutrition for Athletes: A Look at Foods CONT.PAGE 9
don’t need higher levels of micronutrients than the general population, so they shouldbe able to obtain enough micronutrients as part of their eating plan.Athletes should be evaluated if a deficiency is suspected. Some athletes can benefitfrom a micronutrient supplement, and some athletes may look at supplements of acertain vitamin to correct a clinical deficiency — typically iron, calcium, and vitaminD. Those micronutrients join antioxidants as the most important micronutrients forsports nutrition. IRON: Iron is needed for forming hemoglobin and myoglobin, two importantproteins responsible for oxygen transport. Iron depletion is the most commonnutrient deficiency in female athletes, especially is they are vegetarian or vegan.Feeling unusually tired is a symptom of iron deficiency. CALCIUM: Calcium is involved in bone health, muscle contraction, and bloodclotting. Most people get enough calcium, but female athletes are prone to lowbone mineral density, especially if they avoid dairy foods that contain calcium.Calcium and vitamin D help prevent low bone mineral density and potentialstress fractures. VITAMIN D: Vitamin D is important for calcium absorption and bone health.Children and adults should have 10 micrograms of vitamin D every day, butthere aren’t many foods containing vitamin D — oily fish, some breakfastcereals, and fortified margarines and milks. Vitamin D synthesis occurs whensunlight hits the skin, which makes a vitamin D supplement something toconsider for athletes in northern regions or those who often train indoors(especially gymnasts, swimmers, and ice skaters). ANTIOXIDANTS: When oxygen is consumed in muscles during exercise, freeradicals (unstable atoms that can damage cells) can overwhelm antioxidants,which are compounds that prevent related cell damage. Common antioxidantsinclude glutathione, vitamins C and E, ß-carotene, and selenium, which arefound in a number of fruits and vegetables. Athletes may be at risk of poorantioxidant intake if they limit their consumption of fruits, vegetables, andwhole grains, follow a low-fat diet, or restrict their overall energy intake. There’slimited evidence that antioxidant supplements enhance athletic performance,but they may be beneficial for athletes who are recovering from an injury.A SPORTS NUTRITION PLAYBOOK FOR TRAINERSBasic Nutrition for Athletes: A Look at Foods CONT.PAGE 10
PROPER HYDRATIONFOR ATHLETESObtaining enough fluids and electrolytesis a major concern during exercise andathletic competition. Proper hydrationfor athletes optimizes performance andhelps for physiological functions liketransporting nutrients around the body andthermoregulation. If athletes don’t receiveproper hydration, performance suffers andrisk of heat illness increases.Losing more than 2% of body weight through sweating impairs performance andcognitive function. Care should be taken in cold climates where heavier breathingand insulated warm clothing can increase sweat loss. Additionally, cold drinks areconsumed less, and athletes may avoid urination due to the need to take off layers ofclothing. Higher fluid loss is also more common when training at altitude.Practical measures can help ensure adequate hydration for athletes. The simplest maybe monitoring acute changes in body weight. As long as athletes are getting enoughto eat and drink, weight changes can indicate possible degree of hydration. Anotherpractical way to monitor proper hydration for athletes is through a urine index,such as a color chart. Some variation of the chart below is used in many elite sportsbathrooms across collegiate and professional facilities. If athletes’ pee is in the rangeof No. 1 through No.3, hydration is adequate.A SPORTS NUTRITION PLAYBOOK FOR TRAINERSPAGE 11
Nos. 1, 2 or 3, youare hydrated.Nos. 4, 5 or 6, you aremildly to moderatelydehydrated.No. 7 or darker, youare dehydrated.According to Bytomski, athletes should aim for 12 to 20 ounces of water or a sportsdrink before exercising and eight ounces just prior to events. During exercise, six to 12ounces of water or a sports drink should be consumed every 15 to 30 minutes. Afterexercise, 16 to 24 ounces of fluid should be consumed for every pound lost duringthe event.A SPORTS NUTRITION PLAYBOOK FOR TRAINERSProper Hydration for Athletes CONT.PAGE 12
RECOVERY NUTRITIONFOR ATHLETESRecovery is a broad subject that, likeeveryday nutritional needs, can varybased on specific athletes. Higher-levelathletes should have recovery plans thatare developed by experienced sportsnutritionists. But even recreational athleteswho undergo training once or twice aday to train for an endurance event like amarathon will need to approach recovery strategically.Generally speaking, the most important consideration for athletes is carbohydrateand protein supply. Timing dictates whether athletes need to replace those nutrientsimmediately. It’s not necessary if the next workout or event is within eight hours away.But if time between exercises is shorter, recovery food and drinks are recommended.Athletes should aim for 1 and 1.2 carbohydrates per kilogram of body weight andaround 20 grams of protein for recovery.Athletes should consider milk-based protein after resistance exercise for buildingmuscle strength and achieving desirable changes in body composition. NutritionBulletin pointed out that based on growing research, milk-based proteins like caseinand whey are most effective for stimulating muscle protein synthesis, and theyoffer an anabolic advantage over soy protein due to a higher proportion of essentialA SPORTS NUTRITION PLAYBOOK FOR TRAINERSPAGE 13
amino acids. Several studies have demonstrated the value of milk over soy protein,carbohydrate drinks, sports drinks, or water for objectives like gains in lean musclemass, recovery from muscle-damaging exercise, and performance in peak torqueand total force. Milk also has high electrolyte content to aid fluid retention and otherbenefits after exercise.“Overall, the evidence increasingly shows milk to be an effective natural sports drinkand as such there is great potential for the development of the role of dairy productsin nutritional strategies for athletes and sportspeople,” Nutrition Bulletin added.“Furthermore, milk also provides positive nutrition and health benefits for activechildren and teenagers in terms of calcium intake and bone health, and could replacethe consumption of sugar sweetened beverages around exercise such as energy andsports drinks.”A SPORTS NUTRITION PLAYBOOK FOR TRAINERSRecovery Nutrition for Athletes CONT.PAGE 14
SUPPLEMENTSFOR ATHLETESIt’s true that some supplements — caffeine, sports drinks/gels, and creatine — canbe effective for athletes in conjunction with a healthy eating plan. However, the useof supplements for athletes should be monitored carefully by an experienced sportsnutritionist or dietician.In many cases, supplements aren’t needed, and the IOC has said their use for youthathletes should be discouraged. Many athletes can receive the nutritional value theyneed from a well-chosen eating plan.Athletes at various levels should also beaware of the reality of the supplements’effectiveness and the dangers involved.“Of the many different dietary ergogenicaids available to athletes, a very smallnumber may enhance performance forsome athletes when used in accordancewith current evidence under the guidance of a well-informed professional,” accordingto the IOC. “Athletes contemplating the use of supplements and sports foodsshould consider their efficacy, their cost, the risk to health and performance, and thepotential for a positive
BaSiC NuTriTiON fOr aThleTeS: a lOOk aT fOOdS CONT. A SPORTS NUTRITION PLAYBOOK FOR TRAINERS PAGE 6 language, energy requirements can vary for athletes in different sports, for athletes in the same sport, and in different times of an athlete’s systematic training program, according to Louise Burke in Present Knowledge in Nutrition, 10th Edition.
current sports nutrition research, established dietary recommendations for athletes, and guidance on how to develop individualized nutrition plans for athletes participating in various sports. gaining the performance edge The field of sports nutrition is growing, and thus creating a demand for qualified sports nutrition professionals. In order to
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to go vegan, which suggests this rise will continue[3]. And as the vegan and vegetarian market grows, so too does the demand for vegan and vegetarian sports nutrition products. We have seen a sharp rise in the launch of plant-based sports nutrition products over the years. 14% of UK sports nutrition products launched in 2019 featured a vegan or
The Nutrition Care Process is defined in four steps: 1. Nutrition Assessment 2. Nutrition Diagnosis 3. Nutrition Intervention 4. Nutrition Monitoring & Evaluation The first component of the “Nutrition Assessment” is a screening of residents for those at risk for nutrition problems and is a candidate for further intervention. One of the
Nutrition during a woman's life From: ACC/SCN and IFPRI. 4th Report on the World Nutrition Situation: Nutrition Throughout the Life Cycle. Geneva: WHO, 2000. Nutrition during a woman's life From: ACC/SCN and IFPRI. 4th Report on the World Nutrition Situation: Nutrition Throughout the Life Cycle. Geneva: WHO, 2000.
Nutrition Evaluation: the systematic comparison of current findings with the previous status, nutrition intervention goals, effectiveness of overall nutrition care, or a reference standard Nutrition Care Outcomes: the results of nutrition care that are directly related to the nutrition diagnosis and the goals of the intervention plan
Sports nutrition is considered to be the foundation of athletic success, achieving fitness goals and improving sport and exercise performance. While following general healthy eating guidelines is important for everyone, sports nutrition can differ from everyday nutrition needs. Sport nutrition strategies typically consider energy, nutrient and .
