Basic Sports Nutrition Requirements

June 21, 2010 at 9:26 pm Leave a comment

The focus of this blog is sports nutrition.  I am hoping this blog will meet the needs of any and all athletes from high school athletes, collegiate athletes, masters athletes, gym rats, triathletes  —  to anyone else who enjoys physical exercise. All of us who exercise regularly consider ourselves athletes of some sort and I hope to meet all your needs.

I will try to post 3 blogs/week.  The beginning of the week will focus on general nutritional guidelines.  The middle of the week I will address hot topics or any requests.  Every Friday I will post a healthy recipe – usually vegetarian.

I would love questions, comments and suggestions!

Topic for today:  General Nutritional Guidelines for Athletes

Carbohydrates6-10g/kg of body weight/day* (2.7-4.5g/lb)

Carbohydrates maintain blood glucose levels during exercise.  They also replace muscle glycogen that is used during exercise.  Future blogs will discuss possible options of carbohydrate consumption.  The recommendation is a range because some sports require more energy than others.  For example, a marathon runner requires a lot more carbohydrates (and calories) than a casual jogger.  Later, I will be more sports specific.

Protein:  .8-1g/kg of body weight/day* for average athlete

1.2-1.7g/kg of body weight (.05-.8g/lb) for endurance and strength trained athletes.

A healthy diet usually contains sufficient protein to meet these needs without adding any protein supplements.

Fat:  20% – 35% of total calories.

A low-fat diet will not benefit your performance.  Fat is a source of energy as well as vitamins A, D, K and E.  There are several important essential fatty acids which the body does not make and need to be obtained from food.

Vitamins/Minerals:  Consume at least the minimum Recommended Dietary Allowance for all vitamins and minerals.  These levels can be found on the USDA’s website:  www.mypyramid.gov.

These recommendations were obtained from the American Dietetic Association.  This information is derived from evidenced-based analysis from research articles and literary reviews.  I will always post information that has been proven by scientific research and published in peer-reviewed articles.  If any information has not been proven, I will say so!

*lbs. /2.2 = kg

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Dietitian vs. Nutritionist

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