2. Nutrition for Athletes Courtney Aquino Athletes

3. What should athletes be eating? What should I be eating to fuel peak performance?

4. Pre Workout have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Here are some snack ideas

5. Post Workout  reach for sports drinks to replenish electrolytes  dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes  Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes

6. D isclaimer  Everyone has their own take of what an athlete should eat, and how much of it, but ultimately you have to do what works best for your body. Not everyone has the same genetic or chemical makeup!

7. MAIN MACRONUTRIENTS To Focus On Carbohydrates Fats Protein

8. C arbohydrates Athletes Main Fuel Source Body turns it into glucose, stores as sugar and muscle glycogen Athletes Diet should be 70% Carb based

9. C arbohydrates C ont’d 1.Carb load 3-4 days before sporting event 2.Eat your last meal 3-4 hours before event 3.Avoid simple carbohydrates; cause dehydration

10. Fats your body turns to fat for energy when carbohydrate sources run low. unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna. Avoid fatty foods on the day of an event, since they can upset your stomach.

11. P rotein 1. average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day 2. Getting too much protein can put a strain on your kidneys 3. eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk 4. whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event

12. F luids don't wait until you're thirsty drink fluids before as well as during an event drink 8 to 12 ounces of fluid every 10 or 15 minutes during an event

13. Athletes & Endorsements Some athletes are sponsored to endorse fast food companies to make it appear they actually eat this food to fuel their success, which most of know is false. Fast food is not a good source for pre or post workout recovery

14. Nutrition Specialists  Some athletes hire a nutrition specialist to fit their specific diet needs to fulfill peak performance, but not everyone has this luxury The “Called the patron saint of weight cutting, Mike Dolce has coordinated the high- profile weight loss for many of the world’s top athletes”

15. Personal Experience  I have experimented with different foods and supplements to find what fuels my sporting events and everyday workouts, and it takes a while to find what really works for your body. I found that eating 1-2 hours before a sporting event foods such as: wheat or rye toast, avocado, hard boiled eggs, grilled chicken, and peanut butter work best for me. Also, drinking a gallon of water the day/night before and drinking water all day long leading up until the sporting event