This document discusses the importance of nutrition for athletes and provides guidelines for fueling workouts and performance. It notes that food provides energy and nutrients like carbohydrates, protein, and fat to fuel the body. For athletes, carbohydrates should make up 60% of their diet to replenish glycogen stores after exercise. Protein is important for muscle growth but should only be 10-20% of an athlete's diet. The document recommends eating meals 3-4 hours before exercise and snacks 1 hour before and within 30 minutes after to properly fuel workouts.

1. SPORTS NUTRITION
By: Lauren Franco, Southeast Missouri State University Dietetic Student

2. WHY IS NUTRITION IMPORTANT?
• Good nutrition is important to perform at peak athletic ability.
• Food is fuel.
• You wouldn’t fill a car up with bad fuel so why would you fill your body with bad
food?

3. FOOD IS ENERGY
• Energy is measured through calories.
• Nutrients in food give us calories:
• Carbohydrates
• Protein
• Fat
• When looking at a food label, you will find all of these listed and
the amounts that are in each serving of food.

4. CARBOHYDRATES AND ATHLETES
• Carbohydrates can be stored in our muscles as glycogen, and used for quick
energy
• Post exercise, the used glycogen needs to be replaced
• 60% of your diet should come from carbohydrates
• The best sources are:
• whole grains, fruits, vegetables, dairy, and beans

5. PROTEIN
• Protein is used in the body for muscle growth and repair
• Any extra protein is converted to fat
• Lots of information about sports nutrition states that you should eat a lot of protein, but
too much of any macro nutrient; carbohydrates, protein, or fat, will just be stored as extra
body fat.
• An athlete’s diet should consist of 10-20% protein
• Sources include:
• milk, meat sources, nuts, beans, meat alternatives

6. CONSEQUENCES OF POOR
EATING
• Fatigue/suboptimal performance
• Poor growth
• Loss of muscle mass/bone density
• Increase risk of illness, inflammation, and injury
• Longer healing time

7. BEST TIME TO EAT
• Eat a meal 3-4 hrs before a game
• A small snack about 1 hour before
• Eat a snack within 30 mins after
• A meal within 2 hours after

8. HEALTHY PRE-EXERCISE SNACK
GUIDELINES
• High in carbohydrate (not sugar)
• Low in fat and fiber
• High in fluid content
• Moderate in protein, as tolerated
• Salty (if hot/humid weather)

9. SNACKS
• What is the best?
• From home:
• Fruit – apples, oranges, or banana
• Vegetables – carrots or celery
• Cheese and crackers
• Bagel with peanut butter
• Low-fat yogurt

10. SNACKS
• Convenience Store:
• Trail mix
• Nuts
• Raisins
• Granola bars
• Pretzels
• Chocolate Milk
• Sports Drink

11. SNACKS
• What not to eat?
• Pizza
• Chips
• Soda
• Snack cakes
• Burgers
• Candy

12. SNACKS
• Unsure?
• Read the food label
• Make sure carbohydrates outweigh the fat and protein
• Determine if it’s a good source of carbohydrates
• Whole grains
• Fruit
• Vegetables
• Dairy
• Beans

13. HEALTHY SNACK?

14. YES!

15. HEALTHY SNACK?

16. NO!

17. QUESTIONS?