ATC
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.