Performance Nutrition
When should you drink Gatorade - ANS-Before, during and after competition. Add to
meals if you want to gain weight.
How does alcohol affect an athlete physically? - ANS-Lowers testosterone, increases
breakdown of muscle, drops immune function, dehydrates, increases muscle soreness,
drosp energy levels. Increased negative effects after exertion.
Energy drink effects on athletes - ANS-Energy drinks negatively affect body comp and
performance. Overuse can result in insomnia, appetite suppression, and increased
blood pressure/irritability/nerves
Ideal intake of caffeine for an athlete? - ANS-1.4 gram of caffeine per pound of body
weight.
Best sources of caffeine? - ANS-Green tea, brewed coffee, and unsweetened ice tea.
Bad sources of caffeine - ANS-15 mcg/ml of caffeine will show up as positive on an
NCAA drug test. 5-6 cups of coffee in a 3 hour period is bad. SoBe Adrenaline Rush,
Monster Energy, Red Bull and Rockstar contain caffeine AND ADDITIONAL stimulants
like guarana, ginseng, gingko, and taurine...
Carbohydrates - ANS-Cards are fuel for your exercising muscle. They're the only fuel
your brain accepts. Card needs depend on physical needs.
How many carbs do you need per activity? - ANS-30-75 g (120-300 carb calories) per
hour maintain performance. only limit carbs away from activity. Key points to get carbs =
pregame, 1 hour pre-kick, and halftime.
Sources of Carbs - ANS-breads, cereals, pastas, rice, crackers, fruits, vegetables,
beans, fruit smooties, yogurt, trail mix, chex mix, sweet and sugars
Fiber - ANS-25-35 g a day of fiber is necessary for a healthy lifestyle. check food labels
for 3+ g of fiber per serving. Find fiber in whole grains, leafy greens, apples, plums,
broccoli, legumes.
When should you drink Gatorade - ANS-Before, during and after competition. Add to
meals if you want to gain weight.
How does alcohol affect an athlete physically? - ANS-Lowers testosterone, increases
breakdown of muscle, drops immune function, dehydrates, increases muscle soreness,
drosp energy levels. Increased negative effects after exertion.
Energy drink effects on athletes - ANS-Energy drinks negatively affect body comp and
performance. Overuse can result in insomnia, appetite suppression, and increased
blood pressure/irritability/nerves
Ideal intake of caffeine for an athlete? - ANS-1.4 gram of caffeine per pound of body
weight.
Best sources of caffeine? - ANS-Green tea, brewed coffee, and unsweetened ice tea.
Bad sources of caffeine - ANS-15 mcg/ml of caffeine will show up as positive on an
NCAA drug test. 5-6 cups of coffee in a 3 hour period is bad. SoBe Adrenaline Rush,
Monster Energy, Red Bull and Rockstar contain caffeine AND ADDITIONAL stimulants
like guarana, ginseng, gingko, and taurine...
Carbohydrates - ANS-Cards are fuel for your exercising muscle. They're the only fuel
your brain accepts. Card needs depend on physical needs.
How many carbs do you need per activity? - ANS-30-75 g (120-300 carb calories) per
hour maintain performance. only limit carbs away from activity. Key points to get carbs =
pregame, 1 hour pre-kick, and halftime.
Sources of Carbs - ANS-breads, cereals, pastas, rice, crackers, fruits, vegetables,
beans, fruit smooties, yogurt, trail mix, chex mix, sweet and sugars
Fiber - ANS-25-35 g a day of fiber is necessary for a healthy lifestyle. check food labels
for 3+ g of fiber per serving. Find fiber in whole grains, leafy greens, apples, plums,
broccoli, legumes.
