Nutrition and Athletic Performance
Today’s Topics Basic nutrition needs of athletes Six classes of nutrients Role of carbohydrates as an energy source Pre-event meals
Basic nutritional needs Well-balanced diet Physically active people 60% from carbohydrates 10 - 15% or less from proteins 25 - 30% fats Strenuous workouts or competition requirements
Classes of Nutrients Fats Proteins Carbohydrates Vitamins Minerals Water Roles of nutrients Growth, repair, maintenance
Food Guide Pyramid
Energy Sources Carbohydrates Minimum 60% of total calories Forms Sugars (simple or complex, monosaccharides & disaccharides) Starches (complex carbohydrates) Fiber (soluble & insoluble)
CHO’s Fiber Not digested by humans Aids normal elimination ? Risk of colon cancer
Energy Sources Fats Saturated versus unsaturated Concentrated source of energy Ideally <30% Saturated versus unsaturated Animal and Plant sources Cholesterol (<300 mg/day) Fat substitutes
Energy Sources Proteins **growth, maintenance & repair Amino acids 10 - 15% of intake Amino acids Need & consumption levels
Basic Nutritional Needs Are the nutritional needs for athletes different? Pre-event meal vs regular nutritional habits?
Basic nutritional needs: Athletes Dependent on intensity and duration of activity CHO’s more/less Fat – long duration, low intensity
Pre-event Meals CHO loading Functions of pre-game meal Timing Nervous stomach athletes Back-to-back competitions Psychology of food!
Diet issues? Weight loss/weight gain Fluid levels Supplements Fad diets
Injury/Illness Concerns Fractures Deficiency diseases The diabetic participant
Next time…. Injury Assessment