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The Importance of Sports Nutrition

The Importance of Sports Nutrition. Lauren Withers, Sodexo Dietetic Intern. What is Sports Nutrition?. The study of nutrition and diet as it relates to athletic performance. Type , quality and quantity of food and fluids to optimize athletic performance. My Goal For YOU.

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The Importance of Sports Nutrition

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  1. The Importance of Sports Nutrition Lauren Withers, Sodexo Dietetic Intern

  2. What is Sports Nutrition? • The study of nutrition and diet as it relates to athletic performance. • Type, quality and quantity of food and fluids to optimize athletic performance

  3. My Goal For YOU • Better understand how to maximize your swimming performance through healthier eating and fluid intake.

  4. 3 Pillars of the Athletic Diet Variety Moderation Balance

  5. Calculating Your Energy Needs Every individual had different energy needs. Factors that influence your needs: • Age • Gender • Exercise • Height • Weight • Goal: • Intake = Expenditure

  6. Nutrition Basics • Carbohydrates – your body’s immediate fuel reserve for energy • Proteins – build, maintain and repair muscle tissue • Fats – healthy fats are important to include in your diet • Fluid – your body is about 60% water and needs replenishing!

  7. Nutrition Wheel

  8. Think of Your Body as a Car • If you put bad quality gasoline in your car, how will it run? • Your body is the same! • Feeding your body good quality fuel will make it run well.

  9. What to Eat the Night Before a Swim Meet • Carbohydrates are most important! “Carbohydrate loading” + Lean protein • Examples: • Pasta dinner • Brown rice and chicken • Chicken and pasta dish • This applies to the week leading up to a meet!

  10. What to Eat for Breakfast the Day of A Swim Meet • Carbohydrate and protein – whole grains + eggs/nuts

  11. Snack Tips During a Swim Meet • Carbohydrate and foods that are easy to digest!

  12. What Foods/Drinks To AVOID During a Swim Meet • Processed foods! They will slow you down!

  13. What to Eat After a Swim Meet • Carbohydrate and protein • Eat within 30 minutes of finishing your meet to aid in your muscle recovery.

  14. Blood Sugar Levels • Goal is to keep your blood sugar as consistent as possible • Each food affects your blood sugar differently

  15. Hydration is KEY! • Goal: Drink 8-10 cups of WATER per day • Dehydration is COMMON among swimmers • Timing Is Important for Sporting Events! • 1-2 hours before event 12-22 ounces (1 ½ to 3 cups) water or sport drink • 10-15 minutes before event 10-20 ounces (1 ½ - 2 ½ cups) water or sport drink • During event 4-6 ounces (1/2 -1 cup) water or sport drink every 15 min • After meet 16-24 ounces (2-3 cups) fluids for every pound of weight lost

  16. Questions? Thanks for coming!

  17. Sources • nutrition.gov • choosemyplate.gov • cdc.gov • Webmd.com

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