Nutrition for Athletes SAQ NUTRITION UNIT. Why is it Important? Optimize athletic performance ...
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Transcript of Nutrition for Athletes SAQ NUTRITION UNIT. Why is it Important? Optimize athletic performance ...
Nutrition for AthletesSAQ NUTRITION UNIT
Why is it Important?
Optimize athletic performance
Delay fatigue
Enhanced healing of injuries and/or illness
Aids muscular recovery after a workout
Live a healthier life
Before We Get Specific…
There are five main nutrients that every athlete needs to succeed:
Water
Carbohydrates
Protein
Fat
Vitamins and Minerals
The Importance of Hydration
Water is one of the most important things for an athlete to have because a lot of fluid can be lost during training/competitions
Approximately 70% of your muscle tissue is WATER!
Think about it like this: Every drop of water that you sweat out MUST be replaced. Otherwise you risk dehydration, fatigue, and other potential injuries.
Athletes need 11-14 cup of total fluid per day
You only feel thirsty when you’ve lost too much water SO:
DRINK EVEN WHEN YOU ARE NOT THIRSTY
Increase Your Fluid Intake
Drink on a schedule, not just when you are thirsty Carrying a water bottle helps with this
Gulps are better than sips to increase your fluid intake
Try to avoid caffeine, carbonation, and fruit juice just prior to exercise
*Beverages that contain alcohol and diuretics (caffeine is a diuretic, so coffee and soda ARE NOT good fluid replacement drinks) cause water loss
The Call for Carbs
Carbohydrates are the main fuel for an athlete’s body
Carbs provide up to 50% of an athlete’s energy
Including the proper amount of carbohydrates in your diet will aid your performance and strength
An athlete’s diet should contain 55-65% carbohydrates
Excess carbs stored as GLYCOGEN in muscles/liver and provides energy when needed
Low carb diets for athletes can lead to sub-optimal performance
What are the Carbs you should eat?
You should eat COMPLEX carbs, NOT SIMPLE carbs (also known as empty carbs)
Examples of foods with simple carbs: Soda pop
Candy
Examples of foods with complex carbs that provide energy include: Fruits (bananas, apples, etc.)
Bread (preferably whole grain)
Rice
Pasta
Crackers
Cereals
Vegetables
Beans/Peas
The Power of Proteins
Most athletes know that protein is important in their diet
Proteins are used for energy once carbohydrates and fats have been used
When extra protein is consumed, the body stores it as fat and uses it when necessary
Used for building and repairing muscles, red blood cells, hair, and other tissues
Although athletes’ protein needs are slightly higher than non-athletes’, research shows that most athletes can eat enough protein without using additional supplements or following a high-protein diet
Wait, Fat is Important?
Contrary to what some people believe, a small amount of fat is very important in an athlete’s diet
Fat is the source of energy for prolonged exercise (an hour or longer)
Fat should make up no more than 20-25% of calories that an athlete eats
Healthier fat choices include: Nuts
Seeds
Olive oil
Canola oil
Fish
Avocados
Olives
https://www.youtube.com/watch?v=nk2hA-MQsMI
Vitamins and Mineral
Needed to regulate processes in the body used to utilize energy from carbohydrates, proteins and fat
Deficiencies of vitamins and minerals can lead to osteoporosis(in women) and injuries
Important vitamins and minerals include: Vitamin D – EVERY ATHLETE SHOULD TAKE THIS, promotes bone and
muscle health. It is used for treating weak bones, bone loss, muscle weakness, and boosting the immune system. Most Vitamin D is obtained through exposure to sunlight.
Calcium – builds bone strength, helps your muscles contract and helps your nerves to function (found in dairy, dark-green vegetables)
Iron – aids in energy metabolism, deficiency can lead to weakness and reduced resistance to infection. Vitamin C increases body’s ability to absorb iron (found in lean meats, eggs, whole grains, green leafy vegetables)
Nutrition Breakdown
An athlete’s diet should be: Rich in carbohydrates (60-70% of calories)
Moderate in protein (15-20% of calories)
Low in fat (20-25% of calories)
Low in empty calories/carbs. You can still eat snack foods, just try to limit yourself. (EX: Don’t eat pizza more than once per week)
HOW DOES THIS INFORMATION TRANSFER TO YOUR PLATE?
Healthy Breakfast Options
Whole grain waffles with maple syrup
Handful of walnuts
Granola cereal with milk
Whole wheat toast with fruit spread
Orange juice
Ham and cheese sandwich
Oatmeal
Canadian bacon
Fruit cup
Whole grain English muffin with peanut butter
Fruit smoothie
Graham crackers
Fresh fruit
Healthy Lunch Options
Bean burrito, baked chips and salsa, and 100% fruit juice
Grilled chicken sandwich, baked potato with veggies, iced tea, fruit cup
Turkey sub on whole-grain bread, baked chips, apple, water
Rice with vegetables and black beans, garden veggie salad, fruit cup, skim milk
Healthy Dinner Options
Spaghetti with tomato sauce and sliced veggies, spinach salad, milk
Vegetarian pizza, water, tossed salad, whole-grain roll, apple crisps
Chili with beans and rice, mixed berries, whole wheat crackers, 100% fruit juice
Grilled fish filet, large green salad with vinaigrette, steamed veggies, iced tea
Healthy Snack Choices
Whole grain bagel with peanut butter
Grapes or other fresh fruits
Pretzels
Sliced turkey on whole grain crackers
Light popcorn
Peanuts
Cottage cheese
Trail Mix
Breakfast bars, sports bars
String cheese
Supplements
Currently, the supplement industry is a multi-billion dollar industry.
MORE FRAUD EXISTS IN THIS AREA THAN ANY OTHER SEGMENT OF THE FITNESS INDUSTRY
Many people reach for a supplement when they should more closely examine their diets
Supplements are often untested and the effects that they boast about providing are PLACEBOS, meaning that they are ALL IN YOUR HEAD
Supplements are totally different from taking vitamins, as vitamins are needed for the body to function properly
Bottom Line:
If you are consuming a balanced diet, there is no added value in any type of nutritional supplement
Top 12 Nutrition Facts for Athletes
1. Eat a large breakfast that contains carbohydrates and protein EVERYDAY!!
2. Eat a minimum of 4 meals a day, 5-6 would be best and eat every 2-3 hours
3. Carry a water bottle with you and drink even when you are not thirsty
4. Sleep a minimum of 8 hours a night; your body repairs/recovers when at rest. Sleep=gains in muscle strength and size
5. Take a daily multiple vitamin/mineral supplement cleared by strength training staff
6. Eat protein, carbohydrates, good fat and vegetables at every meal
Top 12 Nutrition Facts for Athletes, continued.
7. Eat more raw vegetables. EX: Uncooked carrots, broccoli, cucumbers, onions, tomatoes. At least 5 servings. More = better
8. Eat a complete meal (rule 6) 15-45 minutes after practice, conditioning, or weights. Eat a small meal 30-60 minutes before training
9. Limit yourself to one of the following per week: fast food, fried foods, pizza, cheeseburgers, sweet snacks. Fried food 95% unhealthy, 5% healthy
10. Do not drink cola, iced tea, or any other drinks that contain: Pepsi, grape drink, iced tea, lemonade energy drink
11. Last meal (small) of the day should be 1.5-2 hours before you go to bed, mostly protein
12. To gain weight eat more and more often, to lose fat eat the same amount of calories but eat more often