Nutrition for sports

Nutritional needs for team sports?

Plan food and fluids before, during, and after competition. Each athlete has personal needs

What to do if dehydration is a concern in team sports?

Set up pre- and post-weigh-ins to identify players who lose more than 2% of body weight.

Good time to lose undersized body fat and build muscle?

Off-season

How to train at high intensity for power sports?

Start workout well fueled

How to maximize muscle strength and mass?

Eat about 20-30g of protein at each meal and snack, spreading protein out evenly throughout the day

Important for power sports?

Drink adequate fluids to prevent dehydration

How to refuel when competing in multiple events?

Refuel as soon as tolerable after the first event to optimize recovery for the second event

Challenges of very-low- calorie diets?

Very difficult mentally and physically

What can athletes learn with proper nutrition education?

How to lose weight without starving or using harmful dieting practices

Nutrient targets for sports emphasizing looks and weight?

Protein: 0.7-1.0g/lb (1.4-2.0g/kg), carbs: 2-3g/lb (4-6g/kg), fat: 15-20% of calories