2. Nutritional Sources For Athletes
• Energy Nutrients
• Vitamins and Minerals
• Fluids and Electrolytes
• Ergogenic Aids
P
R
E Competition
Meals
3. Energy Nutrients
System Characteristics Duration
Phosphocreatine Anaerobic production
of ATP
Maximum-intensity
activities
Lactic Acid System Production of
ATP=breakdown of
glycogen
Exceed capacity to
bring in sufficient
oxygen
Aerobic glycolysis Aerobic production of
large amounts of ATP
Requires large amounts
of ATP but within
oxygen sufficiency
Aerobic metabolism ATP=breakdown carb
(fats)
Lower intensity
activities of long
duration
P
R
E Competition
Meals
4. Vitamins and Minerals
Vitamins Food Source Food Source Minerals
B1 (Thiamin) grains Orange Juice
Soy Milk
Calcium
Folic Acid (Folate) Oranges, Greens Fruits; Nuts Magnesium
Pantothenate Acid Processed/Refined Bananas
Citrus Fruits
Potassium
Vitamin C
(ascorbate)
Fresh
Fruits/Veggies
Dried Fruit,
Greens
Iron
Vitamin E
(tocopherol)
Antioxidants (corn,
soy, safflower)
Poultry Zinc
B6 (Pyridoxine) eggs; protein meat Eggs; Nuts Copper
P
R
E Competition
Meals
5. Fluids and Electrolytes
• Major influence on gastric emptying time
• Large amounts-empty time increases
» To Achieve Hydrated State
• 14-22 ounces/frequent sips
• Maintains fluid volume/stomach
• Faster Gastric empty time
P
R
E Competition
Meals
7. Ergogenic Choices
P
R
E Competition
Meals
Substance Potential Action Side Effects Legality
Alcohol Lowers Anxiety Negative Banned shooting
events
Amphetamines Lower fatigue dangerous Illegal
Anabolic Steroids Lean mass Clear Benefit Illegal
Antioxidants Muscle Recovery Mild Legal
Aspartates Increase fatty acids Mild Legal
Aspirin Decreased pain Potential GI
Bleeding
Legal
Bee Pollen Strength
Endurance
Allergic reaction Legal
8. P
R
E Competition
Meals
• Digestion and Absorption
• Timing of Fluid and Energy Intake
• Efficient Delivery Oxygen
• Inhibitors of fuel and Nutrient Utilization
Nutritional Aspects of Optical
Performance
9. P
R
E Competition
Meals
“Carbohydrates such as fruits, vegetables, breads, cereal, and pasta
are quickly digested and emptied from the stomach in 2 to 3 hours.
Pre-event meals should not have a lot of protein, fats, or caffeine.
Proteins and fats require a lot of water to digest and can contribute
to dehydration.
Pre-event meals can be adjusted to meet the needs of individual
athletes. It might be a good idea to try out a meal before consuming
it for competition to know how your body is going to react. Also
keep in mind that a healthy and proper meal before an event will
not make up for poor eating habits on other days. An athlete should
consume healthy foods throughout the season to stay fit and ready
for competition.”
Case Study
10. Source
• Books (APA)
• PhD, RD, Enette, D. Larson-Meyer (2007). Vegetarian Sports Nutrition. Champaign, IL.
• PhD, RD, FACSM, Bernardot, Dan (2006). Advanced Sports Nutrition. Champaign, IL.
• Case Study
•Greaves T. Pre-Event Meals. Hughston Health Alert [serial online]. Fall2010 2010;22(4):5.
Available from: SPORTDiscus with Full Text, Ipswich, MA. Accessed November 15, 2012.
•Youtube.com
http://www.youtube.com/watch?v=ucPie_wIQ6Q
