PERiODiZATiON

Lorraine C. de Dios, CSCS

 PART I
Nutrition Concepts for Sports
SIX CLASSES OF NUTRIENTS

 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
 Water
 Nutrient Functions
CARBOHYDRATES:

 Provide energy to satisfy the

majority of caloric needs;
 Optimize glycogen stores;
 Allow for muscle recovery after
physical activity;
 Provide a well-tolerated source of
energy during practice and
competition;
 Provide a quick and easy source of
energy between meals to maintain
blood sugar.
 Nutrient Functions
PROTEIN:
 Energy source (if carbohydrates are
depleted)
 Delivery of essential amino acids
(needed by the body but can’t make)
 For developing & maintaining new
tissue (growth & injury repair)
 For manufacturing enzymes,
antibodies, & hormones
 Fluid balance (inside & outside cells)
 Carrier of substances in the blood
(transports vitamins & minerals, &
fats to & from cells)
 Nutrient Functions
FAT: Fat-derivative products:
• Medium-chain triglycerides
(MCT)
 Delivery of fat-soluble •Omega-3 fatty acids
vitamins (A, D, E, & K) •Gamma oryzanol (rice bran
oil)
 Delivery of essential fatty •Smilax (sarsaparilla root)
acids (the body needs but
can’t make)
 Energy/muscular fuel (low-
intensity activity)
 Satiety control

 Substance in many hormones

 Nutrient Functions
VITAMINS:

 Tissue function and health

 Immune function (A & C)
 Energy metabolism control (B
vitamins)
 Nutrient absorption (D: calcium
& phosphorus)
 Nervous system maintenance
(folic acid & thiamin)
 Antioxidants
 Nutrient Functions
MINERALS:
 Skeletal strength (calcium,
phosporus, magnesium; flouride)
 Nerve function (magnesium &
calcium)
 Control of the body’s pH (acidity
level)
 Oxygen transport (iron)
 Control of body’s water balance
(sodium & potassium)
 Energy metabolism (zinc, iodine)
 Nutrient Functions

WATER:
 Maintains body temperature
 Carrier of nutrients to cells
 Remover of waste products from
cells
 Important constituent of muscle
 Involved in many body reactions
(digestion, processes inside cells)
GENERAL GUIDELINES
 USDA & USDHHS Guidelines

 Eat a variety of foods.

 Balance the food you eat with physical

activity to maintain or improve weight.

 Consume plenty of grain products,

vegetables, & fruits.
 USDA & USDHHS Guidelines

 Keep fat, saturated fat, & cholesterol in diet

low.
 Choose a diet moderate in sugars.
 Have a diet that is moderate in salt
(sodium).
 Drink alcohol in moderation.
 Recommended Dietary Allowances
(RDA)

 RDA is an excellent starting point to determine

nutrient adequacy.

 Energy requirements for athletes are higher as

they tend to burn more energy.

 Periodic blood test to determine whether

nutrient intake is adequate.
BIOENERGETICS OF
EXERCISE
 Energy Systems

 Anaerobic Energy (without oxygen)

 Very high-intensity activities
 Short duration (10 secs. – 1.5 minutes)

 Aerobic Energy (with oxygen)

 Lower intensity activities
 Longer duration (more than 3 minutes)
 Energy Systems

Anaerobic
 Phosphagen System

 Gycolysis
 Fast
 Slow

Aerobic
 Oxidative System
 Energy Systems
Duration Intensity Energy
System
0-6s Very intense Phosphagen

6-30s Intense Phosphagen

& Fast Glyco
30s – 2 min Heavy Fast Glyco

2-3 min Moderate Fast Glyco &

Oxidative
>3 min Light Oxidative
 Exercise Duration and
Nutrient Source

Duration of Primary Nutrient

Exercise Source

10-20 mins Carbohydrates

Fat
20-90 mins

>90 mins Protein

SPECIFIC GUIDELINES
Eating for Anaerobic Power
 Muscles Involved
 Fast-twitch muscle fibers (Type
IIB)

 Capacity to produce a tremendous

amount of power

 High capacity to store glycogen (stored

carbohydrate)

 Low capacity to store triglycerides

(fats)
 Muscles Involved
 Intermediate Fast-twitch
muscle fibers (Type IIA)

 Are more like fast-twitch fibers

 Can be trained to behave more like

either slow-twitch or fast-twitch muscle
fibers
 Building Lean Muscles
 There must be sufficient energy
intake to support a larger mass.

 3,500cal = 1lb of muscle mass

 To gain 1lb in 1wk, an additional

3,500cal must be consumed over
the week.
 Excess of 500cal/day
 Energy Demands

 Power athletes often make the

mistake of thinking that protein is
the key to their success.

 Power athletes are even more

dependent on carbohydrates than
endurance athletes as the muscle
fibers they use don’t have the
capacity to burn fats effectively.
 Energy Demands
 1.5 grams of protein per kilogram of
body weight (0.8g for non-athletes)
due to higher lean body mass.
 Excess are either stored as fat or
burned as fuel, and increases the
need to excrete nitrogen which can
lead to dehydration.
 Weight loss is due to water loss
rather than fat loss.
Eating for Aerobic Power
 Muscles Involved
 Slow-twitch muscle fiber (Type
I)

 Generally fatigue resistant

 Have high capacity for aerobic energy

supply

 Limited potential for rapid force

development
 Energy Demands
 Establish a workable strategy for
supplying sufficient energy and
fluids before and during practice
and competition.

 Fats contribute a high proportion of

the fuel for muscular work.

 Carbohydrate is needed for the

combustion of fats.
 Energy Demands
 Require slightly more protein than
power athletes

 While power athletes must consume

sufficient energy to maintain or
enlarge the muscle mass,
endurance athletes must consume
sufficient energy to maintain
muscular work over long time
periods.
 Desirable Energy Distribution
for Athletes

1. For young athletes or small

female athletes involved in
anaerobic activities
(they have relatively high demand for
carbohydrates & a low demand for fats.)

 Total Energy Requirement: 1,600-

2,000 cal
 Carbohydrate: 65%
 Protein: 15%
 Fat: 20%
 Desirable Energy Distribution
for Athletes
2. For males and females
involved in intermediate-
intensity sports with both
anaerobic and aerobic
components.
(they have a relatively high need for
carbohydrate, but are better able to use
fat for energy due to aerobic training)

 Total Energy Requirement:

2,200-3,000 cal
 Carbohydrate: 60%
 Protein: 15%
 Fat: 25%
 Desirable Energy Distribution
for Athletes
3. For males and females involved
in long-distance, predominantly
aerobic sports.
(they have a high need for carbohydrate,
but are better able to meet their high
energy demands with a slight increase in
fat intake due to aerobic training)

 Total Energy Requirement: 3,000-

4,000 cal
 Carbohydrate: 55-60%
 Protein: 15%
 Fat: 25-30%
 Desirable Energy Distribution
for Athletes
4. For male football players (esp.
linemen) and some power
lifters.
(It is extremely difficult for them to
consume sufficient energy w/o some fat
but due to the anaerobic nature of their
activity, they shouldn’t consume more
than 30% of fat)

 Total Energy Requirement:

4,000+ cal
 Carbohydrate: 60-70%
 Protein: 12-15%
 Fat: 18-25%
Timing of Meals and Snacks
 Pre-Exercise/Competition
 Period immediately preceding (3-6
hours before) competition and/or
practice.

 Consume 800-1,200cal from

carbohydrates

 Foods consumed must be foods that

have been consumed without
difficulty prior to training.
 During Exercise/Competition

Eat during exercise/competition when:

 Athlete feels uncomfortable hungry

 Athlete feels shaky or weak
 Endurance athletes
 energy bars, energy gels, banana
 Carbohydrate drinks
 Post-Exercise/Competition
 Replenish with carbohydrates that
have high glycemic index (GI)

 Continue consuming carbohydrates

via snacks until the next meal.

 Consuming a balanced meal

ensures the availability of all
substrates for adequate recovery.
 Carbohydrate
(Glycogen) Loading

 Astrand regimen

 Sherman/Costill
Method
 Keys to Good Preparation
 Get plenty of rest.
 Begin tapering down physical
activity 6-7 days prior to
competition.
 Eat enough carbohydrates to
maximize glycogen stores.
 Drink sufficient fluids to maximize
fluid stores.
 Keys to Good Preparation
 Eat frequently (approx. once every
3 hours), to maintain blood glucose
and muscle glycogen levels, and to
feel good.

 Consume enough energy before

activity to assure enough fuel in the
system to support the activity and
to avoid burning muscle as fuel.
 Keys to Good Preparation
 Practice the eating and drinking schedule
of your competition days in advance, so
you know what makes you feel good.

 Don’t do anything on competition day that

you haven’t practiced doing before hand.

 Be ready with everything you’ll need

(sports beverage, snacks, etc.) long
before the competition day arrives.
 PART II
Staying Hydrated
 HYDRATION

 General Recommendation: 8 cups/day

- (8x8 ounces = 2 quarts, or about
1.5 liters)

 Athletes: drink every 10-15 minutes

- stay within 2% of pre-exercise
body weight
- can lose up to 1.5 liters in 1 hour
 Staying Hydrated

Monitoring Fluid Balance During Training

1. Record time before exercise.

2. Get pre-exercise weight (in lbs.)

3. Monitor fluid intake during exercise period.

 Staying Hydrated

Monitoring Fluid Balance During Training

4. Exercise time = beginning time – ending time.

5. Get post-exercise weight (in lbs.)

6. Lost fluid = pre-exercise weight – post-

exercise weight
 Staying Hydrated

 The amount of extra fluid that should be

consumed is equivalent to one pint of fluid
for each pound lost, provided in volumes that
range from 2-5 ounces and in time intervals
that range from 10-20 minutes.
 Rehydration Recommendations

Initial Weight (lb) Weight (lb) after Amt. of H2O (in

3% body weight pints) to replace
loss to avoid wt. loss

75 72.75 2.25
100 97.00 3.00
125 121.25 3.75
150 145.50 4.50
175 169.75 5.25
 Rehydration Recommendations

Initial Weight (lb) Weight (lb) after Amt. of H2O (in

3% body weight pints) to replace
loss to avoid wt. loss

200 197.00 6.00

225 219.25 6.75
250 242.50 7.50
275 264.75 8.25
 PRE-EXERCISE
FLUID CONSIDERATIONS
 Pre-exercise Fluid Considerations

 The sensation of thirst should not be relied on as

an indicator of fluid need.

 Athletes should become accustomed to

consuming fluids without the thirst sensation.
 Pre-exercise Fluid Considerations

 Enough fluid should be consumed prior to

exercise that the athlete produces urine that is
clear.

 Avoid foods and drinks that may have a diuretic

(water-losing) impact.
 Pre-exercise Fluid Considerations

 Athlete should consume a large volume of fluid

(up to half a liter) approximately 1 to 1.5 hours
prior to exercise to assure adequate hydration
and to improve gastric emptying.
 Pre-exercise Fluid Considerations

 Athletes seeking to superhydrate should be

very careful not to try this technique without
careful monitoring especially if they are
superhydrating using glycerol.
FLUID CONSIDERATIONS
DURING EXERCISE
 Fluid Considerations
During Exercise

Event and Opportunities for Fluid and

Duration Fluid Breaks Carbohydrate
Requirements

Events lasting less  Consumption of  Not needed during

than 30 minutes fluids between events the event

 No fluids  Required between

 Sprints
consumed within 15 events during the
 Jumping
minutes of event. course of the entire
 Throwing competition
 Gymnastics
 Fluid Considerations
During Exercise
Event and Opportunities for Fluid and
Duration Fluid Breaks Carbohydrate
Requirements

Intermediate events  Consumption of  Fluid replacement

lasting less than 1 fluids between is needed before,
hour events. during, and after
event
 Runners should
 10-kilometer run
consume some fluid  CHO is needed
 Rowing
at least every 5km before & after event.
 Aerobic class (more often if hot & Beverages should
 Tennis lesson humid). contain CHO.
 Track cycling
 Fluid Considerations
During Exercise
Event and Opportunities for Fluid and
Duration Fluid Breaks Carbohydrate
Requirements
Endurance events  Marathon runners  Fluids, electrolytes
should consume (sodium), and
 Marathon some fluid at least carbohydrate
every 5km. replacement are all
 80-kilometer
recommended during
cycling  Triathletes should these events.
 Olympic distance consume fluids every
triathlon 10km during cycling
 5 sets of tennis and every 2-4km
during running.
 Fluid Considerations
During Exercise
Event and Opportunities for Fluid and
Duration Fluid Breaks Carbohydrate
Requirements
Ultraendurance  Consumption of Fluids, electrolytes
events fluids at every (sodium), and
opportunity, w/ a carbohydrate
plan to consume replacement are all
 Ironman
fluids once every 10 recommended during
 English channel
mins. these events.
swim
 Road cycling  A fluid
 Stage races such as consumption plan w/
Tour de France carried fluids must be
in place.
 Fluid Considerations
During Exercise

Event and Opportunities for Fluid and

Duration Fluid Breaks Carbohydrate
Requirements
Team sports lasting  Plan to consume  Fluids, electrolytes
around 90 minutes fluids at breaks that (sodium), and
naturally occur, but carbohydrate
 Basketball no less frequently replacement are all
than once every 10- recommended during
 Volleyball
15 mins. these events.
 Baseball

 Soccer

 Football
 Fluid Considerations
During Exercise

Important Considerations:

 Have fluids closely available to consume during the

exercise.

 Avoid sharing your drinking container with others

 Fluid Considerations
During Exercise

Important Considerations:

 Drink on a fixed schedule, whether you are thirsty

or not. The goal is to avoid thirst.

 Monitor your fluid intake adequacy by checking

your pre- and post-exercise weight.
 POST-EXERCISE
FLUID CONSIDERATIONS
 Post-exercise
Fluid Considerations

 A large volume of fluid (about half a liter) should

be consumed immediately following exercise.

 Athletes should consume approximately a quarter

liter of fluid every 15 minutes, to achieve a fluid
intake of approximately three liters of fluid in three
hours.
 Post-exercise
Fluid Considerations

 Fluids should should contain both carbohydrate and

sodium, since both are useful in returning the
athlete to a well-hydrated state.

 Athletes should be encouraged to consume some

lightly salted snacks during the period immediately
following the exercise.
 Post-exercise
Fluid Considerations

 Twice as much fluid may need to be consumed than

the fluid equivalent to weight loss since not all
consumed water is returned.

 Fluids and foods containing caffeine and related

substances (coffee, tea, colas, chocolate, etc.)
should be avoided since they increase urinary water
loss.
 PART III
Supplements and Ergogenic Aids
 Ergogenic Aids

 There are numerous ergogenic aids, ranging

from known nutrients to supposed nutrients
to herbs with no known chemical content or
known active ingredient.
 Ergogenic Aids
 Nearly all of the substances that
work to enhance performance are
either:
 Banned (e.g., ephedrine)
 Illegal (e.g., anabolic steroids)
 Pose a real health risk (e.g.,
erythropoietin)
 Do not work at all

 May not be worth the risk to an

athlete’s reputation and health.
 Training with Supplements

 Athletes should take a realistic approach and

consume a balanced intake of foods that
provides sufficient energy and nutrients to
support growth, activity, and tissue
maintenance.
 THE END

Thank You!!! 
REFERENCES
 Benardot, Dan. Nutrition for Serious Athletes.
Human Kinetics, 2000.

 Benardot, Dan. Advanced Sports Nutrition.

Human Kinetics, 2006.

 Baechle, Thomas. Essentials of Strength Training

and Conditioning. Human Kinetics, 2000.

 Eberle, Suzanne. Endurance Sports Nutrition.

Human Kinetics, 2000.

 Kleiner, Susan. Power Eating. Human Kinetics,

1998.