Nutrition in Sports

1. Nutrition in Sports By: Elizabeth Hwang &Hayley Petrie

2. The Importance of Hydration in Exercise • A healthy adult needs around 2-3 litres of fluid for healthy living, however if you are active you need more • Common signs of dehydration are: • Thirst • Dizziness • Chills • Nausea • Headache • Muscle cramps

3. What should you drink when you exercise? 2-4 hours before exercise During and after exercise Water is a good choice, however, sports drinks are a good alternative • Drink about 3-4 cups of water

4. Sports Drinks • They are a combination of water, sodium, and electrolytes that helps you replenish after physical exercise. • They provide: • Fluids to cool down and replace what you lost • Carbohydrates for quick energy • Sodium and potassium which are minerals lost in sweat

5. What should you eat before&after an endurance exercise? • Carbohydrates in the form of blood glucose (sugar)and muscle glycogen are the main supply of quick energy.

6. Before Searching for a balanced meal with carbs such as grain products, fruits, and vegetables, and a low-fat protein choice such as chicken, beans, peanut butter, or hummus. This will help to: boost energy levels prevent hunger keep you hydrated

7. During You should try to drink or eat at least every 15 to 20 minutes during exercise. Great choices include: water or sports drink soda crackers or pretzels granola or cereal bars as tolerated during prolonged events.

8. After After exercise, start with a shake (blend milk, fruit and ice together), sport drink, chocolate milk or water. After exercise, choose a meal or snack rich in carbs and protein. For example: chicken with rice and vegetables pasta and meat sauce with salad vegetarian chili with potato and raw vegetables

9. Vitamins & Minerals for Athletes

10. Iron • Iron helps your body carry oxygen to your active muscles therefore it is critical for athletes. • Iron deficiency can lead to anemia, fatigue, low motivation and increase your risk of getting sick. • Athletes, especially women, teens, distance runners and vegetarians, should have their iron checked by their doctor.

11. Iron is found in: Meat, poultry and fish – The iron in these foods is absorbed best. Beans, lentils, seeds, soy, whole grain or fortified cereals, breads and pastas

12. B-Vitamins • B-vitamins are needed for releasing energy in your body, building and repairing tissues, and ensuring healthy red blood cells. • A well balanced diet will provide with all the B-Vitamins • Vegans can include products fortified with vitamin B such as soy beverages and meat substitues.

13. Calcium • Calcium and vitamin D are important for healthy bones, muscles and nerves. • Dairy products or fortified soy beverages, canned salmon, sardines and some fortified orange juices provide both calcium and vitamin D.

14. Vitamin D If you train indoors most of the time you may be at risk for low vitamin D. Experts recommend that ‘at risk’ athletes aged 19-50 years take a supplement with 200 IU of vitamin D daily.

15. Thanks for watching! 