Nutrition for Athletes SAQ 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 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

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) minutes after practice, conditioning, or weights. Eat a small meal 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 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