Nutrition For Athletes

Michael BrownCollege Athletes

What is Nutrition Obtaining the food necessary for health and

growth.

Branch of science that deals with nutrients Three Marco-Nutrients Two Micro-Nutrients

Why is Nutrition Important

Healthier lifestyle

Better performance

Reduce risk of chronic disease

Happier Lifestyle

Macro-Nutrients Carbohydrates

Proteins

Lipid/Fats

Micro- Nutrients Vitamins

Water soluble Fat Soluble

Minerals

Carbohydrates Should consist of 55-60% of diet

Athletes benefit having carbohydrates in the body

Storage of carbohydrates in the body is called glycogen

Glycogen is converted to glucose to be used as energy

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Complex VS Simple

Complex Carbs Low fat dairy Nuts, seeds, and legumes Whole grain breads Whole grain pastas Some Fruits Veggies

Simple Carbs Whole milk Honey White grains Some fruits Packaged cereal Soda

Benefits of Complex Carbohydrates

The body stays fueled longer

Digests Better

Lose Weight

Healthy Heart

Substitute Simple for Complex

Instead of white bread and pasta, switch to whole grain bread and pasta

Instead of chips, try raw veggies

Instead of rice, try to switch to beans

Proteins

Should consist of 20-25% of your diet

Digested into Amino Acids and then turned back to protein Building blocks of protein

Move organisms around the body

Complete vs. Incomplete proteinsReturn

Good Sources of Protein meats, poultry, and fish

Legumes

tofu

Eggs

nuts and seeds

milk and milk products

Complete Versus Incomplete Protein

Protein that has all amino acids

Also known as high quality proteinsMeatsFishMilkCheese

Proteins that is missing one or more amino acid

Also known as complementary proteinsBeans RiceGrainsTofu

Lipids, Fats and Oils Should consist of 15-20% of your daily diet

Triglycerides

Saturated Fat Vs. Unsaturated Fat

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Triglycerides

95% of the fats in the body

Storage form of fat into calories Stores in the adipose Unhealthy at high levels

Between meals Triglycerides are burned off

Unsaturated Fats Versus saturated Fats

Two TypesMono unsaturated

two adjoining carbon atoms are attached by a double bond

Poly unsaturated more than one area of

the carbon chain can accept additional hydrogen atoms

Less Stable

Commonly found in animals

Solid at room temperature (Butter)

More stable

Pre Game/ Event Meals Three to Four ours before event

500-100 Calories

High in starch (Complex Carbohydrates), low in lipids Carbohydrates are burned off immediately, Lipids are

stored

Very Little Fiber

Adequate water

Post Game/ Event Meal Small meal eaten within thirty minutes is very

beneficial. 500-900 Calories

Containing all three Macro-nutrients 500 Calorie

2 oz. lean meat or protein Fruit Easily digested Carb

900 Calorie 2 oz. lean meat or protein Fruit Baked Potato/Pasta Veggie

Rehydrating after an Event Weigh yourself before and after event

Drink 24 ounces of fluid for every pound lost

Drink only water

Vitamins

Essential nutrients found in foods

Crucial for maintaining optimal health

Two Types Water Soluble Fat Soluble

VitaminsWater Soluble

B-Complex and Vitamin C Most important

Dissolve in water

NOT stored in the body

Fat Soluble Vitamins A, D, E, and K

Dissolve in the fat if not used

Stored in liver if not used

Vitamins

Water Soluble

Fat Soluble

B-Comple

xVitamin

C

Vitamins A D E+

K

Minerals Works with Vitamins to help the absorption of

certain vitamins Vitamin D helps the absorption of calcium

Important Minerals Calcium Chromium Folate Iron Magnesium Selenium