Nutrition for strength and speed athletes

*Note that these are guidelines and may not be best for every athlete*

• 5-6 grams of carbohydrates per kilogram of body weight

•  Should consume 30-100g of high-glycemic carbohydrates 

following exercise to limit muscle protein breakdown

•  Consume 1.4-1.7 grams per kilogram a day with 25g of high-quality protein being consumed within 30 minutes following exercise.

•  What is the high glycemic index and low glycemic index?

         -Low Glycemic index foods include fruits, vegetables, beans, and whole grains. 

         -High glycemic index foods include sweet-tasting cereals such as corn flakes, white rice, and white bread. 

Endurance Athletes

• 8-10g/kg of body weight of carbohydrate

• Consume 1.0-1.6g/kg of body weight of protein

• Athlete who eat at least 4 hours before activity should have 1-4g/kg of body weight carbohydrate and .15-.25 g/kg of protein.

 Hydration:

-24 ounces of water for each pound lost during exercise

-A loss of 2% in total body weight will cause a significant decrease in overall performance as well as an increased chance for heat illnesses (see heat illness)

 -Prehydrate several hours before exercise

 -during exercise drink 9 ounces every 20 minutes

 -In total, men should drink 3.7L and women should drink 2.7L of fluid in total throughout the day