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Sports Nutrition
Understand the sports demand & individualization
Energy systems
Exercise metabolism: Switch on/off
The Three Ts: Total, Type, and Time
The Three Rs: Refuel, Rebuild, and Rehydrate
Periodization
Bridging the gap between science and practice
Take-Home Message
Sports Nutrition
The new kid on the block?
Understand the Sports Demand
&
Individualization
Energy systems
Exercise Metabolism: Switch on/off
The 3 Ts
Robinson et al. J Appl Physiol. 1999 Pedersen et al. (2008). J Appl Physiol 105. 7-13
Rebuild: Protein
Protein synthesis and Nitrogen Balance
Fluid deficits of >2% body weight can compromise cognitive function and aerobic
exercise performances, particularly in hot weather
Monday
Tuesday
Wedesday
Thursday
Friday
Saturday
(Game Day)
Bridging the gap between science and practice
It all starts in the kitchen
But the brain kicks it off: Educate your athletes
Make silent lessons: Let athletes think
Making weight: Do it by informed science
And Win like a CHAMPION!
Take-Home Message
Total, type, and time of the food are
essentials.
Make sure to refuel, rebuild, and
rehydrate for your performance..
In energy demand in sports,
carbohydrates remains BEST.
EAA rich proteins are essential to
increase protein synthesis and stop
muscle breakdown.
Avoid any weight loses above 2% of
body weight through dehydration.
Understand the sports demand to
optimize the nutrition.
Education is key to improve athletes
TEST DONT GUESS!
nutrition practices.