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Indian Hills 2020 Spring Athletic Registration

Registration Deadline 06/01/2020

Summer No Contact Period

The Big North Conference requires that each member school provide a minimum 9 consecutive days from a Saturday to the following Sunday with no contact by any school coaching staff personnel for any of their sport offerings on or off campus. This includes strength and conditioning workouts and weight room sessions.

Indian Hills Black Out period will be August 3 - August 11th


During times of high physical activity, energy, carbohydrate and protein intake must be adequate in order to maintain body weight, replenish glycogen stores, and build and repair tissue. Proper nutrition is essential to overall good health and optimal athletic performance. Athletes of all ages and at all levels of competition are affected by optimal nutrition.

The rules of good nutrition are quite simple.

Food for a human is like fuel for a car – you want the best blend for top performance. For training, an athlete needs more fluid, energy and protein than their less physically active friends who are not training. The fundamental difference between an athlete’s diet and that of the general population is that the athlete requires additional fluid to cover sweat losses and additional energy to fuel intense physical activity. It is appropriate, in most cases, for much of the additional energy to be supplied as carbohydrates.

Energy Requirement of an Athlete:

As the amount and intensity of exercise increases – the energy needs also increases. Meeting energy needs is the first nutrition priority for athletes. Achieving energy balance is essential for the maintenance of lean muscle mass and optimal athletic performance.

Energy balance is a state in which energy intake = energy expenditure.

Energy expenditure is influenced by heredity, age, sex, body size; and the intensity, frequency, and duration of exercise. For athletes, the kind of exercise performed should be evaluated and the increased expenditure should be added to the energy needed for normal daily activity.

Energy intake for normal daily activity is recommended at the rate of 37 to 41 kcal/kg of body weight a day.

When energy intake is reduced in an effort to lose weight, the body uses fat and lean muscle mass for fuel. Loss of muscle results in the loss of strength and endurance, which can negatively affect the athlete’s performance.

For example: 70-kg male runner, who runs ten miles a day requires:

Energy intake for normal daily activities [70 kg x (37 to 41 kcal/kg)] + additional energy for running.

Thus, this athlete would need approximately 3000 to 3900 kcal a day to cover the total energy expenditure and achieve an energy balance.

Carbohydrate Requirements of an Athlete:

Whether your sport requires short bursts of effort or is an endurance event, carbohydrate is the main source of energy. Carbohydrates are important to maintain blood glucose levels during exercise and to replace muscle glycogen. The amount required depends upon the athlete’s total daily energy expenditure, type of sport performed, the athlete’s gender, and environmental conditions. Recommendations for athletes range from 6 to 10 g/kg of body weight a day.

As energy requirements increase, athletes should first aim to consume the maximum number of servings of carbohydrates specified in the food guide such as whole grain breads, cereals, vegetables, and fruits.

Protein Requirement of an Athlete:

Proteins are essential for building and repairing body tissue after intense exercise. Protein requirements are slightly increased in athletes. Recommendations for endurance athletes are 1.2 to 1.4 g of protein per kg of body weight a day, whereas those for resistance and strength trained athletes may be as high as 1.6 to 1.7 g/kg of body weight a day. These recommended protein intakes can generally be met through diet alone if energy intake is adequate to maintain body weight, without the use of protein or amino-acid supplements.

Fat Requirements of an Athlete:

Fat is important in athletes’ diets because it provides twice the energy of carbohydrates and proteins as well as fat-soluble vitamins, and essential fatty acids. However, there is no scientific basis for recommending high-fat diets to athletes. Overall, diets should provide moderate amounts of energy from fat. Fat intake should not be restricted, because there is no performance benefit in consuming a diet with less than 15% of energy from fat, compared with 20-25% of energy from fat.

Vitamin and Mineral Requirements:

If you are eating a variety of foods and consuming enough food to meet your energy needs, you will likely be consuming the level of vitamins and minerals needed. Athletes with diet restrictions or intolerance may need supplements.

Training Diet for Athletes

The following table identifies three different action plans based on Canada’s Food Guide to Healthy Eating. Growth, gender and body size influence energy needs, and so some athletes may need to exceed the serving suggestions. Before modifying diet or eating patterns, athletes should obtain assistance from a registered dietitian with expertise in sport.

For athletes such as gymnasts, divers and skaters

For most athletes.

For the endurance athlete e.g., a cyclist competing in road-racing, a cross country runner or skier.



Minimum of 5 - 7 servings

8 - 14 servings or more

15 servings or more


Minimum of 5 - 7 servings

8 - 14 servings or more

15 servings or more


Adults: 3 servings Teens: 3 – 4 servings

3 - 4 servings

4 - 6 servings


Minimum of 2 servings

2 – 3 servings

3 - 4 servings

Online registration for this program is currently closed/unavailable. Please contact Indian Hills High School for further information.