team sports nutrition

team sports athletes

• mixture of high and low intensity activities over specific duration

• changes in pace and direction

• certain skill involvement (throwing, swinging, kicking)

• physical contests (guarding, tackling)

• ball/puck or other equipment

carb intake

14% faster for 37% longer

daily carb intake

based on weight

3-5 or 5-6 g/kg/day

carbs before

1-4 hours : 1-4 g/kg

1 hour : ~ 25-30 g

• high GI : cereals, pasta, bread

• minimal fat, fiber, protein

carbs during

30-60 g per hour

carbs after

1-1.2 g/kg

< ~8 hours until next training or comp

high quality protein

animal products

• plus quinoa and soy

low quality protein

plant

high and low quality protein

can be combined to obtain all essential amino acids

protein intake

1.2-1.7 g/kg/day