Transcript Resistance Athletes Vs. Endurance Athletes

Sports Nutrition
Session 6
The Different Nutritional Demands of Resistance Athletes and
Endurance Athletes.
Sports Nutrition
Session 6
Objectives:
The students will learn the benefits and pitfalls of nutritional timing
associated with athletic performance.
•The students will learn what foods are “optimum recovery foods”
and how those foods enhance recovery.
•The student will learn the different nutritional demands of resistance
athletes and endurance athletes. The student will also take into
account the training requirements for different sports.
•SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5
Strength Training
(Conclusion)
 Protein consumed 30 to 40 min. before and immediate
ly after strength training accelerated the gains in streng
th and muscle mass. Solely, post consumption of amino
acids as similar returns.

Free-form AAs are single amino acids, which need no digestion. They are, in
essence, pre-digested and ready to form all the enzymes needed for optimal
food digestion and the development of proteins.
After Resistance Training
 Consume ~ 500 Calories.
Decrease serving size for s
maller individuals.
 Increase the protein to carbohydrate ratio compared to
endurance training.
The demand to provide amino acids for skeletal muscl
e repair and growth is greater.
 Add some healthy fat (example, flax oil, peanut butter,
almond butter); about 6 grams (a teaspoon)
 Consume your ‘normal’ meal one-hour afterwards
Endurance Athletes
(Conclusion)
 A carbohydrate beverage with additional protein calorie
s produced significant improvements in time to fatigue
and reductions in muscle damage in endurance athlete
s.
After an Endurance Workout
 Consume ~ 500 Calories
(decrease the serving size). May tailor for lean body ma
ss/ size and total duration & intensity of activity.
 2 to 4 times as much Carbs as Protein (example, whey
protein). Add some healthy fat (example, flax oil, pe
anut/almond butter); about 6 g (a teaspoon)
 Consume your ‘normal’ meal one-hour afterwards
Protein Requirements for
Athletes
Rule of Thumb
Multiply your weight in pounds;
 Sedentary Adult: 0.4
 Active Adult: 0.4 – 0.6
 Growing Athlete 0.6 – 0.9
 Adult Building Muscle Mass 0.6 – 0.9
Recovery Meals
Food/Beverage Products

Peanut butter, 2Tbsp, & jelly, 2 tsp, on white bread, 2 slices

Wendy’s Mandarin Chicken Salad & Cranapple juice, 8oz

Hard-boiled egg, 1, and bagel

Hand-Tossed Style Chicken Supreme Pizza, 1 slice and juice, 8oz

Subway Breakfast Western Egg w/cheese on Deli Role & OJ, 4oz





CHO 43g Pro 14g
CHO 88g Pro 27g
CHO 56g Pro 12g
CHO 57g Pro 13
CHO 47g Pro 28
Recovery Meals

Taco Bell Bean Burrito, 1


CHO54g PRO 13g
Low-Fat yogurt w/fruit, 8oz


CHO 47g PRO 11g
Soldier Fuel Bar, 1, or other high CHO Sports Bar

CHO 40g PRO 10g

String Cheese,2, & apple or pear, 1 large

Cereal w/low-fat milk, 1cup

CHO 23g PRO 14g

CHO 53g PRO 13

Arby’s Jamocha Shake, regualar size

CHO 81 PRO 11
Key Points
 Nutrient timing is critical to performance
 High GI foods are ideal for recovery
 Protein added to recovery meal helps muscle rebuilding
 Sports bars, gels, and drinks are suitable
Summary
A need to feed!
Use these nutrient timing windows:
 Breakfast
 Pre, During, and Post-‐Workout
Rest of the day:
 Emphasize unprocessed carbs, unsaturated fats (e.g. fro
m fish, peanuts, almonds, etc.), and plenty of protein.