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In-Season Nutrition

 

NUTRTION:

            Hyper-hydrate = 10 – 17 ounces, cold fluid, 15 – 30 minutes prior to exercise.

            Rehydrate = 6 -8 ounces, water, every 10 – 15 minutes, during exercise.

            Maintain Hydration = ½ bodyweight in ounces of water

 

            Thirst = dehydration by 1- 2 percent body weight

                        - avoid caffeine

                        - 1 mouthful of water = approximate 1 ounce

                        - electrolyte drink post 2 hour exercise, this will increase muscle glycogen re-synthesis.

 

            CHO (carbohydrates) = 6 grams per kg body weight per day

            Protein =                        2 grams per kg bodyweight per day

                                                (50 – 100 grams of CHO per day prevents ketosis)

            Lipids = no more than 80 grams per day, no less than 35 grams of fat per day

           

Post exercise

                        -CHO = 2 grams per kg of bodyweight every 2 hours the following day.

 

EXERCISE:

 

To increase glycogen / phosphates for anaerobic bouts.

(Football, competition cheer, wrestling, gymnastics, sprint swim, baseball, softball, track – 100, 200, 400 and field events)

Sprint train, increase type II (fast twitch) fibers:

 

Exercise at 90 percent capacity for 5 – 10 seconds and recover for 60 seconds to 3 minutes and 30 seconds. (1:12 / 1:20 exercise: recovery ratio)

 

Exercise at 75 percent capacity for 15 – 30 seconds and recover 45seconds to one minute and 30 seconds. (1:3 / 1:5 exercise: recovery ratio)

 

ATP can replenish in 3 – 5 minutes and creatine in 8 minutes.