Optimal Sports

Performance Nutrition

John Biebel
AES 6300--1
Professor Corbin
 Macronutrients
1. Carbohydrates
a. The body’s preferred energy source is carbohydrates in the form of glycogen. As exercise
intensity reaches above 65% of VO2 max the body relies more on carbohydrates to fuel
energy production.
i. Exercise performance decreases as glycogen in muscle & liver is depleted.
b. Carbohydrate can generate more ATP per volume of oxygen compared to fat (Vitale & Getzin,
2019).
i. Fatigue, reduced work, and impaired concentration
2. Proteins
a. Proteins consist of 20 amino acids with 9 essential amino acids. Protein are building blocks
for muscle and cells and stimulate muscle protein synthesis after exercise.
3. Fats
a. Dietary fat is nutrient absorption, hormone production and cellular function (Jeukendrup &
Gleeson, p. 231)
 Pre-Exercise Nutrition
1. Importance
a. Liver glycogen is depleted by roughly 80% during an overnight fast which leaves the
body with stored glycogen in muscles to fuel exercise (Ormsbee et al., 2014)
b. Athletes should consume 1 to 2 grams of CHO/kg/bw and .15 to .25 grams PRO/kg/bw 3
to 4 hours before competition or exercise (Kersick et al., 2008).
i. To promote glycogen stores, carbohydrates with a high glycemic index should be
be considered.
ii. Protein & carbohydrates before exercise results in greater muscle protein synthesis
(Ormsbee et al., 2014)
2. Recommendations
a. Minimum of 6 g/kg/day of carbohydrates for those less than 90 minutes of exercise daily
(Vitale & Getzin, 2019).
b. 10–12 g/kg/day (> 90) + 1–4 g/kg of carbohydrates 4 hours prior to competition (Vitale &
Getzin, 2019).
c. EX: Oatmeal, fruits, eggs, greek yogurt, potatoes, grains, breads, gatorade, chocolate milk
 During-Exercise Nutrition
1. Importance
a. Events lasting longer than 60 minutes will require adequate carbohydrate
supplementation to perform at a high level. Reduced liver and muscle glycogen
stores is associated with fatigue, reduced work, and impaired concentration.
b. CHO ingestion during endurance exercise will likely improve performance
(Kersick et al., 2022).
i. When carbohydrates were consumed every 30 minutes or 60 minutes
during a 4 hour exercise bout performance was improved (Jeukendrup,
2014).
ii. Carbohydrates can produce more ATP per oxygen molecule.
2. Recommendations
a. Athletes should consume 30- 60 g/CHO per hour for events between 1-2.5 hours
to support glycogen storage (Vitale, 2019).
b. A sports drink of 10 to 15 fl oz. of CHO solution delivering 6 – 8% CHO should
be consumed every 15 to 20 minutes to maintain glucose levels (Kersick et al.,
2022).
c. Examples: gatorade, gels, fruit, dried fruit.
 Post-Exercise Nutrition
1. Importance
a. Consuming a protein and carbohydrate mixture stimulates glycogenesis after
exercise and also stimulate muscle protein synthesis.
i. Speed up recovery time for repeated efforts in the same day or the next
day.
b. Although total calories per day are important, immediate consumption of
carbohydrates 1.2 g/kg or more within 30 minutes or 4 hours can promote muscle
glycogen stores (Murray & Rosenbloom, 2018).
c. More than 8 hours of exercise per week it is important to consume adequate
carbohydrates daily to replenish glycogen stores.
i. 8 to 12 g/kg/bw daily of carbohydrates
2. Recommendations
a. A protein and carbohydrate mixture to promote glycogen stores but also stimulate
muscle protein synthesis
b. 1.2 to 1.5 g/kg/bw of carbohydrates immediately following exercise (Mata et al.,
2019).
c. .25 g/kg/bw of protein or 20-25 grams of protein
i. Chocolate Milk + banana + protein shake
 Individualized Nutrition for Basketball
During Exercise Post- Exercise
Pre-Exercise Post-Exercise
Daily Carbohydrate During Exercise - A protein and carbohydrate mixture to
- 6 to 12 g/kg/bw
- 30- 60 g/CHO/hour for events promote glycogen stores but alsot
- EX: 90 KG Male Basketball Player
- 720 grams of carbohydrates between 1-2.5 hours to support stimulat muscle protein synthesis
daily glycogen storage (Vitale, 2019). - 1.2 to 1.5 g/kg/bw of
Pre- Exercise carbohydrates immediately
- 1 to 4 hours before, consume 1-4 - EX: 90 KG Male Basketball Player
grams per kg of bw - At halftime during a following exercise (Mata et al.,
2019).
basketball game or 1 hour
Daily Protein - .25 g/kg/bw of protein or 20-25
- 1.5-2 g/kg/bw into a 3 hour practice,
- Ex: 90 KG Male Basketball Player grams of protein
consume a bananas and a
- 180 grams of protein daily - EX: 90 KG Male Basketball Player
Pre-Exercise Protein carbohydrate sports drink
- Carbohydrates: 106 g/CHO
- .15 to .25 grams of protein per kg of
- Protein: 20-25 g/PRO
body weight 1 to 4 hours before
- Ex: 90 KG Male Basketball Player - Chocolate milk, protein, shake,
- 18 grams of protein PB and J
 Dietary Supplementation
1. Creatine
a. Increase performance but reduce muscle damage and enhance recovery
from intense exercise (Wax et al., 2021).
b. 5 grams of creatine monohydrate daily.
2. Caffeine
a. Increase excitation of NA+-+ K+ pump to promote action potentials,
increases the mobilization of free fatty-acids through epinephrine
(Mielgo-Ayuso et al., 2019)
i. Delayed time to fatigue, reduced rate of perceived exertion, increase
alertness and decreased reaction time, increased power output.
ii. 200 mg 30-60 minutes before exercise.
3. Beetroot Juice
a. Dilates blood vessels in exercising muscle, reduces oxygen use, and
improves energy production (U.S. Department of Health and Human
Services)
i. No adverse effects.
b. 500 ml/day of beetroot juice taken once 2 to 3 hours before exercise
(Domínguez et al., 2017).
 Types of Athletes
1. Aerobic & Anaerobic Athletes
a. Daily carbohydrate intakes ranging from 7 to 12 g/kg/bw
i. Events greater than 60 minutes, endurance athletes should
consume 30-60 grams of carbohydrate per hour to replenish
glycogen stores.
ii. Aerobic :
1. Soccer players, runners, marathon runners, cyclists,
etc.
iii. Anaerobic:
1. Basketball players, soccer players, football players,
volleyball players, powerlifters .

** These are recommendations for fueling training. An individualized approach

to nutrition should be used to fuel type, intensity and duration of training**
 References
Domínguez, R., Cuenca, E., Maté-Muñoz, J. L., García-Fernández, P., Serra-Paya, N., Estevan, M. C., Herreros, P. V., & Garnacho-Castaño, M. V. (2017). Effects of beetroot juice
supplementation on cardiorespiratory endurance in athletes. a systematic review. Nutrients, 9(1), 43. [Link]

Kerksick, Chad, Travis Harvey, Jeff Stout, Bill Campbell, Colin Wilborn, Richard Kreider, Doug Kalman, Tim Ziegenfuss, Hector Lopez, Jamie Landis, John L Ivy & Jose Antonio
(2008) International Society of Sports Nutrition position stand: Nutrient timing, Journal of the International Society of Sports Nutrition, 5:1, DOI: 10.1186/1550-2783-5-17

Jeukendrup A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports medicine (Auckland, N.Z.), 44 Suppl 1(Suppl 1), S25–S33.
[Link]

Jeukendrup, A. E.,; Gleeson, M. (2019). Sport nutrition. Human Kinetics.

Mata, F., Valenzuela, P. L., Gimenez, J., Tur, C., Ferreria, D., Domínguez, R., Sanchez-Oliver, A. J., & Martínez Sanz, J. M. (2019). Carbohydrate availability and physical performance:
physiological overview and practical recommendations. Nutrients, 11(5), 1084. [Link]

Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. [Link]

Ormsbee, M., Bach, C., & Baur, D. (2014). Pre-exercise nutrition: The role of macronutrients, modified starches and supplements on metabolism and endurance performance.
Nutrients, 6(5), 1782–1808. [Link]

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - dietary supplements for exercise and athletic performance. NIH Office of Dietary Supplements.
[Link]

Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: review and recommendations. Nutrients, 11(6), 1289. [Link]

Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for exercise and sports performance, with recovery considerations for healthy
populations. Nutrients, 13(6), 1915. [Link]