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THE FACTS ON NUTRITION. For College Athletes. Nutrients. Substances in the body that provide: Energy Structural Material Promote/Regulate Growth Maintain/Repair Body tissue Optimize Body Functioning Reduce risk to disease. Why?. NUTRITION INFLUENCES…. Nutrition influences an ….
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THE FACTS ON NUTRITION For College Athletes
Nutrients • Substances in the body that provide: • Energy • Structural Material • Promote/Regulate Growth • Maintain/Repair Body tissue • Optimize Body Functioning • Reduce risk to disease
Why? NUTRITION INFLUENCES…
Nutrition influences an… ATHLETE’S ABILITY TO PERFORM
The Breakdown • Carbs • Protein • Fat • Vitamins • Minerals • Water • (Phytochemicals)
Improve DietImprove Performance • Fuel your Body • Know your Nutrients • Make conscious food choices • Stay Hydrated • Pre-plan • Perform • Play harder • Recover faster • Think clearer
Carbohydrates • Main source of Energy • Replenish energy stores needed for function and recovery • Sources: • Whole grain breads and cereals • Rice • Pasta • Quinoa • Fruits and Vegetables • “Make at least half your grains whole grains”
Protein • Function • Build, repair, and maintain muscle tissue • Good Sources: • lean meat and poultry • Fish and seafood • Eggs • Milk, yogurt and cheese • beans
Fat • Function • Regulates and sustains all bodily function • Carries Vitamins (A, D, E, K) • Provide feeling of fullness and satisfaction since fats take longer to digest. • Good Sources • Nuts and Seeds • Olives • Some fish • Avocados
Vitamins and Minerals • Found in foods you eat everyday • Water Soluble (A, D, E, K) • Fat Soluble (C and B-vitamins) • Some foods have more than others
Stay Hydrated • Delays Fatigue • Maintain focus & clear thinking • Replenish water lost in sweat • Improve recovery
Nutrient Dense VS Energy DenseHigh Nutrient Foods improve performance
THANK YOU! Alicia Slusarek slusa04@uwgb.edu