Sports Nutrition Team Consultant Dr Cate Shanahan reviews nutrition strategies to optimize energy and minimize fatigue during competition as well as practice

1. The 2013 NBA
Nutrition Competition
Winning the off-court game of eating

2. "We've just got to come out with a lot of energy
and play the whole game that way. When we
do, we win."
Dwight Howard

8. More Energy Makes You a More
Complicated Player

17. Stable energy all day long
Energy
Level
Optimizes mood and performance
Alert
Tired
Alseep
Wakeu
p
Play
Basketball
Go to
bed

18. Energy
Level
Grogg
y
Thinking
about
lunch
Ready for
a nap
Would kill
for a snack
Wired
Alert
Tired
Alseep
Wakeu
p
Play
Basketball
Go to
bed

19. Sugar Spike
Blood
Sugar
Causes the body to
overreact with large
amounts of insulin
Sugar
Crash
Ideal blood sugar level
Low blood sugar
noo
n
na
p
arrive at
stadium

20. Sugar Spike
Blood
Sugar
Causes the body to
overreact with large
amounts of insulin
Sugar
Crash
Ideal blood sugar level
Low blood sugar
20
0
Game
starts
1:1
5
Half time
2:3
0
Buzzer

21. Gradual BG Rise
less pronounced insulin release
Blood
Sugar
Delayed
Energy
Loss
Ideal blood sugar level
Low blood sugar
noo
n
na
p
arrive at
stadium

24. Fluctuating energy
Stable energy
Alert
Tired
Tired
Alseep
Wakeup
Alert
Alseep
Go to bed
Wakeup
Go to bed

26. Cell burning
fat
Cell burning
glucose

27. The Metabolic
Advantage

28. The Metabolic
Advantage
30%
better!

29. Benefits of Being a FatBurner
• Muscle 30% more efficient
• Heart 30% more efficient
• Less lactic acid and other metabolic
byproduct
• More energy available (600 v 40,000
kcal)
• Better for long-term health

31. To Win the Competition for
Nutrition, Remember:
• Eat few if any carbs for breakfast
• Healthy fats promote energy and come
naturally with
• dairy
• eggs
• pastured meats
• Ask about the oils!
• Avoid: Canola, soy, and the other
vegetable oils (see WIN cheat sheet)