This document discusses nutrition guidelines for exercise and sport. It covers nutrient needs for active individuals, including dietary reference intakes and recommendations for carbohydrate, protein, fat, fluid and pre-workout meal intake. Guidelines are provided for different types of sports and phases of training, including carbohydrate loading. The needs for weight gain and muscle building are also outlined. Nutrient timing for resistance training is discussed.

1. Nutrition
for Exercise & Sport
Developed by: AQ Khan

2. Overview
• Nutrient Consumption: Fit & Non-fit
• Dietary Reference Intakes
• Calorie and Macronutrient Needs
– Pre workout (competition) Meal
– Water
– Carbohydrate
– Fat
– Protein
• Adding Mass: Gaining Weight

3. Nutrient Consumption: Fit
• Active people do not require additional
nutrients beyond those obtained in a
nutritionally well balanced diet.
• What physically fit actually eat.
– Small differences in energy intake (low v high)
– Higher dietary fiber & lower cholesterol intakes
– Diets more closely approach recommendations
• Sound human nutrition represents sound
nutrition for athletes.

4. Dietary Reference Intakes
• Dietary Reference Intakes (DRIs) is an
umbrella term encompassing an array of
standards: the RDAs, Estimated Average
Requirements (EARs), Adequate Intakes
(AIs), and tolerable Upper intake Levels(UL).
• DRIs differ from predecessor RDAs by
focusing on promoting health maintenance
and risk-reduction for nutrient-related
disease rather than preventing deficiency-
related diseases.

5. Dietary Reference Intakes
• EAR is average level
of daily nutrient intake
sufficient to meet
requirements of ½
healthy people in
given age/gender
group.
• RDA is average daily
nutrient to meet
requirements of nearly
all people in given
age/gender group.

6. Dietary Reference Intakes
• Adequate intake (AI) provides a nutritional
goal when no RDA exists.
• Tolerable upper intake level (UL) is highest
average daily nutrient intake likely to pose
no risk or adverse health effects to most
age/gender group.

7. My Pyramid Replaces Food
Guide
• My Pyramid replaces Food
Guide Pyramid to provide food
intake guidance based on age,
sex, and level of daily exercise.
• Recommend consuming
between 45% and 65% of total
calories from CHO.
• Recommend consuming
between 20% to 35% of total
calories from Fat.
• Recommend consuming
between 10% to 35% of total
calories from Protein.
• Recommended meal
composition includes 60%
CHO, 25% protein, 15% Fat
(Institute of Medicine).

8. Exercise and Food Intake
• Mean energy intakes
peak between ages 16
and 29 years &
declines thereafter.
• For individuals who
exercise regularly food
intake balances daily
energy expenditure.
• Lack of precision in
regulating food intake
at low end of energy
expenditure leads to
creeping obesity.

9. Exercise and Food Intake
• Most obvious
distinction in nutrient
needs between active
and inactive is more
total calories.
• Except for high energy
intake at extremes,
daily intake does not
exceed 4000 kCal for
men and 3000 kCal
for women.

10. Exercise and Food Intake
• Phelps told ESPN he
eats roughly 8,000-
10,000 cal/d, including
lots of pizza & pasta.
• Breakfast of champions
– 3 fried egg sandwiches
– 2 cups coffee
– 5-egg omelet
– 1 bowl grits
– 3 slices French toast
– 3 chocolate chip
pancakes
Beijing 4 x 100 freestyle relay, 8-11-08

11. Exercise and Food Intake
• To support 6’4”, approximately 190#,
training regimen requires ~1,000 cal/hr
while training or racing.
• Probably eats closer to 6,000 cal/day.

12. Exercise and Food Intake
Minimum: current wt (lb) X 23 = total calories for males
• Current wt (lb) x 20 = total calories for females
• Relatively high caloric intakes of physically
active men & women usually increase
protein, vitamin, and mineral intake above
normal.
• Percentage of calories from energy
nutrients should remain in normal ranges.

13. Precompetition Meal
Pre-workout meal goal: maximize muscle & liver
glycogen stores providing glucose for intestinal
absorption during exercise & enhance hydration.
– Be consumed within 3-4 hours before exercising
sufficient time to digest & absorb.
– Reasons precompetition meal high in CHO:
• Foods high in lipid & protein digest slowly
• Low CHO meal can hinder performance
– Contain 150 – 300 g CHO in solid or liquid
– Benefits of precomp liquid meal: contribute to fluid
needs, absorb rapidly leaving no residue

14. Carbohydrate Needs*
• Carbohydrate is the optimal fuel for exercise
• Prolonged and intermittent, intense training
depletes carbohydrate (glycogen) stores
resulting in poor performance and fatigue.
• Consume carbohydrate with every meal.
• In general, carbohydrates (CHO) should
always provide at least 55% of total daily
calorie (TDC) intake. Ideally 60-70% of
TDC.

15. Carbohydrate Needs*
More intense or prolonged training requires more
carbohydrate
• 3 grams/lb body weight for 1 hour training
• 4.5 grams/lb body weight for 2 hours training.
• 5 grams/lb body weight for 3 hours training.
• 6 grams/lb body weight for 4+ hours training.
How many calories per gram of CHO?
Sources: Bread, Tortillas, Bagels, English Muffins, Cereals,
Rice, Pasta, Vegetables, Potatoes, *Fruit, Fruit Juices,
Sports Drinks, Soda Pop, Crackers, Pita, Pretzels, Popcorn

16. Carbohydrate Needs
A. Before exercise
– pre-exercise fructose absorbs more slowly, but GI distress
– consuming rapidly absorbed, high glycemic CHO w/i 1 hr
before exercising accelerates glycogen depletion by
causing insulin overshoot & rebound hypoglycemia.
– consuming low glycemic CHO immediately (< 30 min)
allows for relatively slow absorption.
A. During exercise: 30-60 grams per hour, 5-10 oz of 5-8%
CHO electrolyte drink every 15-20 min or 2 gels per
hour; drink contributes to temperature regulation
B. After exercise
– To speed up glycogen replenishment, consume 50-75 g
moderate to high glycemic index w/i 15 minutes.
– Under optimal CHO intake, takes 20 hrs to replenish
glycogen stores at rate of 5% per hour.

17. Fluid Intake (Chapter 2)*
• Fluid needs = body weight X .67 = ounces you
require daily NOT including exercise
• What should you drink:
– Night before: 16 oz. of water before bed
– Morning of practice: 16 oz. of water ASA get up
– If practice later in day: 16 oz. of water 2 hrs. b4 practice
– Pre-exercise: 6-8 oz. water or sports drink 15 min before
practice, try avoid carbonated beverages or caffeine, NO fruit
juices before exercise – can cause loose bowels & gas
– During exercise: 4-8 oz. every 15 minutes water & sports drink
alternate between two
– Post exercise: 24 oz. for every pound lost w/i 2 hrs. exercise

18. Fluid, Glucose, and Electrolyte Intake
• Recommendations
– Fluid volume within stomach exerts greatest effect on
rate of gastric emptying.
– To maintain a relatively large fluid volume in stomach
& speed gastric emptying, consume 400-600 ml (13.5-
20.3 oz) [immediately]immediately] 2 hrs before and __?_ 15 min
before exercise;
– With subsequent regular ingestion of [250 ml 8.45 oz]
? every throughout exercise.
– To optimize water & CHO absorption use a 6%
carbohydrate-electrolyte solution (not too dilute or too
concentrated).
– Adding sodium to rehydration beverage maintains
plasma osmolarity, reduces urine output, motivates.

19. Sodium Potential Benefit*
• Sodium benefits ultraendurance athlete
at risk for hyponatremia.
• Adding sodium to rehydration beverage
maintains plasma osmolarity, reduces
urine output, motivates drinking.
• Theoretically, water absorption across
intestinal mucosa may be enhance by concurrent absorption of
glucose and Na+
.
• Glucose stimulates sodium absorption, sodium is necessary
for glucose absorption, and co-transport stimulates water’s
passive uptake by osmotic action.
Best ways to replace K & Na post-exercise:
• Orange juice & salted pretzels, Baked potato with ketchup or salt
• Nectarine and some Chex mix, Mix of dried apricots and salted nuts

20. Carbohydrate Needs in Intense Exercise*
• Successive days of
intense training
gradually deplete
glycogen reserves
even with typical CHO
intakes: staleness.
• High CHO diet (80%
of caloric intake) for 3
days increased
muscle _______ and
endurance time.

21. Carbohydrate Loading
Glycogen Loading: procedure increases muscle
glycogen levels more than normal (1.7 g/100 g).
– Normal amount of glycogen packed in muscle: 5 g
glycogen/ 100 g muscle
• What is major benefit of carbohydrate loading?
– Endurance capacity
– Unless athlete begins competing completely
depleted, exercise < 60 min requires normal
carbohydrate intake
• What is major drawback of glycogen loading?
– Each gram glycogen stores 2.7 grams H2O, makes
“heavy” fuel.

22. Carbohydrate Loading
• Classic Carbohydrate Loading
– Stage 1: depletion
• Day 1: perform exhaustive exercise to deplete
• Days 2, 3, 4: Maintain low CHO food intake
– Stage 2: loading
• Days 5, 6, 7: maintain high CHO food intake
– Stage 3: competition
• Modified Loading
• Days 1-3: exercise @ 75% VO2 max, 1.5 hrs, 50%
CHO
• Days 4-6: taper exercise duration, 70% CHO

23. Fat Needs*
• Too much can cause cramps
• Not enough can cause fatigue more quickly
• Try to limit high fat foods before and during
exercise.
• Foods to avoid before & during exercise:
chips, ice cream, nuts, nut butters, french
fries, doughnuts, fried meats, pizza, chocolate,
bologna, salami, pepperoni, burgers
• In general, limit TDC intake < 30% fat.

24. Protein Needs*
• Body can’t use more than 1 gram of protein
per pound of body weight!
• Not immediately available as an energy
source for exercise.
• Important for recovery and to boost
immune system.
• Sources: chicken, turkey, soy burgers, fish,
eggs, dried beans, beef, cheese, nuts and nut
butters, pork, milk, veal, shellfish
• In general, 15-20% TDC intake.

25. Periodization of Calorie Needs*

26. Baseball Guidelines*
Off Season
20%
20%60%
Protein
Fat
Carbo
Preseason
55%
25%
20%
Protein
Fat
Carbo
Baseball In Season
55%
15%
30%
Protein Fat Carbo

27. Basketball Guidelines*
Off & Pre Seasons
60%
20%
20%
Protein Fat Carbo
In Season
55%
20%
25%
Protein Fat Carbo

28. Football Guidelines*
Pre & In Seasons
55%
30%
15%
Protein Fat Carbo
Off Season
60% 20%
20%
Protein Fat Carbo

29. Nutrient Timing Resistance Training
• Energy Phase: immediately pre- & during
exercise period consume high glycemic
CHO & rapidly digested PRO supplement.
• Anabolic Phase: consume high glycemic
CHO/PRO in liquid form during 45-minute
post-exercise.
• Growth Phase: from end of anabolic to
beginning next workout, high glycemic
CHO and high PRO intake.

30. Goals*
Adding Mass
• Goals for weight & strength gain = 1 lb/wk
• 10-14 additional grams protein/day  1 lb
muscle mass/week
• Goals to add 500-100 additional calories/day
• Increase number of meals, not just size meals
• Don’t rely on weight gainers or high protein
powders. Fill you up before get in all calories

31. Illustration References
• McArdle, William D., Frank I. Katch, and
Victor L. Katch. 2000. Essentials of
Exercise Physiology 2nd
ed. Image
Collection. Lippincott Williams & Wilkins.
• Plowman, Sharon A. and Denise L. Smith.
1998. Digital Image Archive for Exercise
Physiology. Allyn & Bacon.
• Carmichael, Chris. 2005. The Lance
Armstrong Diet, Men’s Journal, Aug. p. 38.