May/June 2020 - 33

Nutrition
the initial rehydration with sodium,
encourage athletes to carry around
a water bottle so that they can
continuously sip fluids throughout the
day to stay hydrated.
SLEEP
Although sleep is not a nutritional
strategy, it is still important for
adequate recovery. Proper sleep
aids in athletic and academic
performance, body composition
changes/maintenance, and both
physical and mental health. When
sleep is compromised, it can cause
athletic ability to decline, impair
memory and learning, decrease
immunity, increase inflammation, and
alter both carbohydrate metabolism
and protein synthesis. Proper sleep
hygiene can utilize small changes to
bedtime routines to aid in adequate
sleep. Encourage athletes to keep
their bedroom cool, dark and quiet;
establish consistent sleep schedules,
even on the weekend to acclimate the
body to a routine; and to try limiting
screen time about one hour prior
to bedtime. Better sleep can help
players to wake up feeling refreshed
and ready to work hard in practices
or games.
SUMMARY
Recovery habits are essential for
athletes. Specific needs will vary with
each individual. Sports Dietitians can
educate and guide athletes to find
what works best for them. Overall,
help athletes to focus on these postworkout
practices:
* Carbohydrate-rich foods as soon
as possible
* Around 20 grams of complete
protein
* Fluids to rehydrate
* Sodium for water retention via salty
food or drink
* Adequate sleep at night utilizing
sleep hygiene tactics n
References
1. Yaribeygi H et al. The impact of
stress on body function: the review.
Excli J, 2017; 16: 1057-1072.
2. Joint Positon Statement: Nutrition
and Athletic Performance. Med Sci
Sports Exerc. 48:543-68, 2016.
3. Burke L et al. Carbohydrates
for training and competition. J Sport
Sciences, 2011; 29(1):17-27.
4. Halson S. Sleep in elite athletes
and nutritional interventions to
enhance sleep. Sports Med, 2014;
44(1): 13-23.
5. Halson S. Sleep and athletes.
GSSIweb.org. https://www.gssiweb.
org/sports-science-exchange/
article/sse-167-sleep-and-athletes.
Published July 2017. Accessed March
30, 2020.
6. Franklin C. et al. Relationship
of sleep hygiene awareness, sleep
hygiene practices, and sleep quality
in university students. Behavioral
Medicine, 2002;28(1): 33-38.
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May/June 2020

Table of Contents for the Digital Edition of May/June 2020