14.3 Sports Nutrition and Workplace Wellness Programs
Key Takeaways
Carbohydrate targets range from 3-5 g/kg/day for light training to 8-12 g/kg/day for very high training loads of 4-5 hours a day.
Athletes need about 1.2-2.0 g protein/kg/day, with about 0.3 g/kg of high-quality protein after exercise and every 3-5 hours.
Athletes should avoid losing more than 2% of body weight through sweat, and drink about 1.25-1.5 L for each kilogram lost after exercise.
During endurance events lasting 1-2.5 hours, athletes are advised to take 30-60 g of carbohydrate per hour.
Low energy availability, below about 30 kcal/kg of fat-free mass daily, impairs hormonal and bone health in female and male athletes.
The table of specifications lists sports nutrition and wellness programs among the nutrition updates. The examination tests carbohydrate, protein, and fluid recommendations and their timing.
Energy and Macronutrients for Athletes
Energy needs depend on body size, sport, training volume, and goals. The 2016 joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine gives these daily targets:
| Training load | Carbohydrate (g/kg/day) |
|---|---|
| Light: low-intensity or skill-based activity | 3-5 |
| Moderate: about 1 hour a day | 5-7 |
| High: endurance, 1-3 hours a day of moderate to high intensity | 6-10 |
| Very high: more than 4-5 hours a day of moderate to high intensity | 8-12 |
- Protein: about 1.2-2.0 g/kg/day, spread across the day. About 0.3 g/kg of high-quality protein (roughly 15-25 g for most athletes) after exercise and every 3-5 hours supports muscle repair.
- Fat: usually 20-35% of energy; very low fat intake (under 20%) is discouraged because it limits fat-soluble vitamins and essential fatty acids.
- Micronutrients: iron (especially female and endurance athletes), calcium, and vitamin D need attention.
Worked example. A 60 kg Filipino football player trains about 2 hours a day at moderate to high intensity. Using the high-load range of 6-10 g/kg, carbohydrate is 360-600 g/day. Protein at 1.6 g/kg is 96 g/day. After training she should take about 0.3 × 60 = 18 g of high-quality protein, such as a glass of milk with a tuna sandwich.
Timing Around Exercise
| Timing | Recommendation |
|---|---|
| Before | A carbohydrate-rich meal 1-4 hours before, with 1-4 g carbohydrate/kg; low in fat and fiber to avoid GI upset |
| Carbohydrate loading | For events longer than 90 minutes: 10-12 g/kg/day for 36-48 hours before |
| During, 45-75 min | Small amounts or a carbohydrate mouth rinse |
| During, 1-2.5 hours | 30-60 g carbohydrate per hour |
| During, more than 2.5-3 hours | Up to 90 g per hour using glucose-fructose mixtures |
| After (rapid refuelling) | 1.0-1.2 g carbohydrate/kg/hour for the first 4 hours when the next session is within 8 hours, plus protein |
Hydration
- Before: about 5-10 mL/kg of fluid 2-4 hours before exercise.
- During: drink to prevent losing more than 2% of body weight; individual sweat rates vary widely, especially in hot, humid Philippine conditions.
- After: about 1.25-1.5 L of fluid for each kilogram of body weight lost, with sodium from food or drinks.
- Sweat rate check: weigh before and after training. A drop from 70.0 kg to 68.6 kg is a 1.4 kg loss, which is 2% of body weight, so the athlete needs about 1.75-2.1 L to rehydrate.
- Exercise-associated hyponatremia results from drinking far more than sweat losses during long events.
Supplements With Good Evidence
| Supplement | Typical use | Notes |
|---|---|---|
| Caffeine | 3-6 mg/kg before exercise | Improves endurance and alertness; side effects at higher doses |
| Creatine monohydrate | Loading or 3-5 g/day | Improves repeated high-intensity efforts and lean mass |
| Dietary nitrate (beetroot juice) | Before endurance events | May improve exercise efficiency |
| Beta-alanine | Daily for several weeks | Buffers muscle acid in 1-4 minute efforts |
| Sodium bicarbonate | Before high-intensity events | GI upset is common |
Athletes subject to drug testing should know that supplements may be contaminated with banned substances; third-party tested products reduce the risk.
Low Energy Availability and RED-S
Energy availability equals energy intake minus exercise energy expenditure, divided by fat-free mass. Below about 30 kcal/kg fat-free mass per day, the body reduces functions such as reproduction and bone formation. The female athlete triad links low energy availability, menstrual dysfunction, and low bone mineral density. Relative Energy Deficiency in Sport (RED-S) extends the concept to male athletes and to effects on metabolism, immunity, and performance. Screen athletes in weight-sensitive sports such as gymnastics, dance, distance running, and combat sports.
Workplace (Corporate) Wellness Programs
The Occupational Safety and Health Standards law (RA 11058, 2018) requires employers to keep workplaces safe and healthful, and many employers add wellness programs because noncommunicable diseases reduce productivity.
Steps in planning a workplace nutrition program:
- Needs assessment: health risk appraisal, screening (BMI, waist circumference, blood pressure, glucose), and a survey of eating habits and the canteen.
- Objectives: for example, reduce the proportion of employees with high blood pressure or increase vegetable servings in the canteen.
- Interventions: nutrition classes, individual counseling, healthier canteen menus with Pinggang Pinoy portions, healthy vending choices, labeled menus, weight management challenges, and physical activity breaks.
- Environmental support: water stations, fruit availability, lactation rooms for breastfeeding employees, and policies on healthy meetings.
- Evaluation: participation rates, changes in biomarkers and behaviors, absenteeism, and costs.
The nutritionist-dietitian may serve as a wellness consultant, canteen menu planner, and educator.
A 70 kg cyclist trains 5 hours a day at moderate to high intensity before a stage race. Which daily carbohydrate intake fits the 2016 joint sports nutrition position?
210-350 g
350-490 g
560-840 g
70-140 g
A basketball player weighs 80.0 kg before and 78.4 kg after practice. About how much fluid should he drink to rehydrate?
About 2.0-2.4 L
About 0.5 L
About 1.6 L exactly
About 4.0-5.0 L
A female distance runner eats far less than she spends in training, has stopped menstruating, and has a stress fracture. What does this pattern suggest?
Exercise-associated hyponatremia from overdrinking
Carbohydrate loading before a marathon
Creatine side effects from supplementation
Low energy availability (female athlete triad or RED-S)
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