1. Key Terms Nutrients Substances that provide nourishment. Only found in foods and supplements Metabolism – Turning food into energy. – If your metabolism is not working, food turns to fat. – All physical and chemical processes that take place in the body. Carbohydrates Complex sugar that is a basic source of energy for the body. DURING DIGESTION AND METABOLISM carbs are broken down into simple sugar glucose. The body stores a small amount of glucose as glycogen and the left over is stored as FAT!!!! Athletes need glycogen but not fat. Good carbs are fibrous carbs. EX – green vegetable, squash, cucumbers, peppers, carrots, etc.

2. Bad Carbs – candy, cookies, doughnuts, cakes, white & wheat bread, packaged sweets, etc. Glycogen the primary fuel needed by athletes in most sports. Simple sugar – Fruit is the best food source of simple sugars. The sugar is natural. One serving a day Calorie – A unit of heat.

3. Protein A major component of all body tissue and is required for tissue growth and repair. They are also a necessary component of hormones, enzymes and blood-plasma transport system. Vegetables and animals are both food sources of protein Protein is composed of amino acids. 20 amino acids have been identified and nine of those 20 are ESSENTIAL AMINO ACIDS. Meat proteins contain all 9 essential amino acids and called COMPLETE PROTEINS Vegetable protein does not supply all of the essential amino acids.

4. Protein and Athletes Protein is essential in building muscle, but it takes longer to digest and convert to energy. Foods that are high in protein are often high in FAT.( ex cheese, ice cream, hamburgers) Protein should be consumed days earlier and it will enhance stamina for an athletic event.

5. Fats Fats are the most concentrated source of food energy. One gram of fat supplies 9 calories Protein and Carbs supplies 4 calories It takes twice as much exercise to burn 1 gram of fat as 1 gram of carb or protein. 2 kinds of fat – Saturated (bad fat) – solid at room temperature mainly comes from animals. Ex. butter, lard, margarine – Unsaturated (better fat) – is a liquid at room temperature, mainly comes from plant sources. Ex. corn oil, canola oil, olive oil vegetable oil.

6. CHOLESTEROL Saturated fats contribute to the production of CHOLESTEROL in the artery walls and is major risk factor in heart disease. Some cholesterol is needed to build sheaths around our nerve fibers. 2 Kinds of cholesterol HDL (high density lipoproteins) GOOD CHOLESTEROL. Look for unsaturated, monounsaturated, polyunsaturated fats on food nutritional labels. LDL ( low-density lipoproteins) BAD CHOLESTEROL

7. Athletes and FAT An athletes fat intake should be no more than 30% of total energy for the diet. Their diet should be high (good) carbohydrates/low fat foods.

8. Fiber Fiber is the roughage and is the portion of plant foods that CANNOT be digested. 2 Kinds – Soluble – helps reduce the blood cholesterol level. – Foods – apples, citrus, berries, carrots, oat bran, dry beans, peas and barley – Insoluble – Helps prevent constipation and other colon disorders. – Foods – wheat bran, whole grains (oats, rye, corn brown rice) rhubarb, and nuts. Fruits and veggies contain both fibers. Women intake of fiber should be 25 grams and men 17 grams.

9. Athletes and Fiber The only difference in an athletes intake of fiber and a non-athlete is that fiber should not be a part of the pre-exercise meal. Can cause the athlete to have interruptions. ( BooBoo). Athletes should not consume any fiber for approximately 6 hours before event.

10. Vitamins Are organic compounds that the body requires in small amounts, but does not manufacture. Two categories of Vitamins – Water Soluble Vitamins C & B When more than needed water soluble vitamins are consumed, the excess is eliminated in urine. However if the excess is from vitamin supplements, the excess stays in the body longer and can be dangerous. – Fat Soluble Vitamins A, D, E & K Is stored in fatty tissue mainly the liver.

11. Vitamins and Athletes American Dietetics Association says most athletes obtain ample vitamins from he foods they eat.

12. Minerals Are inorganic (carbonless) compounds that serve a variety of functions in the body. 2 groups of minerals – Major minerals – the ones needed in amounts greater than 100 milligrams. Ex. Calcium, phosphorus, magnesium, sodium and chloride. Minor Minerals - are trace elements, less than 100 milligrams a day ex. Iron, zinc, copper and iodine

13. Athletes and Minerals An athlete generally does not need to take mineral supplements. Two cautions for women in general – 800-1200 mg a day to prevent osteoporosis – Low iron can leave a woman feeling tired

14. Water Water is essential Dehydration impairs an athletes performance and cause a heat stroke and increases the risk of heat exhaustion. Non athletes need 64 oz a day. (Can not include other beverages) Water controls body temperature and eliminates metabolic waste products.

15. Water and Athletes In addition to regular amounts of water for athletes each day, on event day they should drink 16 oz. before event, 16 0z right before event and continue to drink during event.