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