Eating for Energy

During Exercise Eating
Purpose
What happens to the body during exercise?
§ Energy from carbohydrate and fat are being used; when carbohydrate levels decrease, energy will come from muscle mass…not what we want!
§ Catabolic (breakdown) hormones are released… supplying the body with energy can decrease production of those levels

During Practice
• Energy needed:
o 30-60 grams of carbohydrate every hour after the first hour of a game/training or in hot/humid conditions
o If adding protein, add a small amount to help combat muscle breakdown…you need mostly carbohydrate during exercise (protein from energy bar or drink is good)

• Hydration:
o 5-10 oz of fluid every 15 minutes

• Adding Carbohydrate:
o Drink Gatorade/Sports Drink: 5-10 oz every 15 minutes
o 1⁄2 energy bar and 1 cup sports drink
o Small handful fruit snacks or crackers and water or sports drink o Low-fat granola bar and water or sports drink
o Fruit and water

• For weight gain:
o Sip on energy shake (carbohydrate and protein)
o Eat high calorie bar half way through practice and drink Gatorade

During a Game
• Energy needed:
o 30-60 grams carbohydrate every hour after the 1 , like practice

• Hydration:
o 5-10 oz fluid every 15 minutes-highly individualized …drink more if needed

• Providing the body with energy:

• Half-time is a great time to “re-fuel” and rehydrate the body
o Drink Gatorade/Sports Drink: 5-10 oz every 15 minutes o 1⁄2 energy bar and 1 cup sports drink
o Handful fruit snacks and water or sports drink
o Low-fat granola bar and water or sports drink
o Fruit and water
o Crackers (animal, graham, gold fish, wheat crackers) and water or sports drink

*Listen to your body. . . feed your body if you feel tired when training or performing.*
–Amy Goodson

amy-goodson-quarterback-ranchAmy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.