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Sports Nutrition

Sports Nutrition. Guidelines for Athletes. Sports Nutrition Basics. The value of a proper diet and good nutrition has become increasingly important in athletic performance. Food provides us the energy to train and the building blocks to grow.

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Sports Nutrition

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  1. Sports Nutrition Guidelines for Athletes

  2. Sports Nutrition Basics • The value of a proper diet and good nutrition has become increasingly important in athletic performance. • Food provides us the energy to train and the building blocks to grow. • The hard training athlete must be properly fueled if they are to reach their physical potential. • Proper nutrition and weight control is a life long habit, teach yourself proper guidelines. • Balanced Diet • Carbohydrates: 65% of daily calorie intake • Fats: 20% of daily calorie intake • Proteins: 15% of daily calorie intake

  3. Guidelines to Good Eating • Don’t skip meals • Skipping meals results in reduced energy levels, overeating later during the day and it will also lower your BMR. • Eat Breakfast • If you skip breakfast your body will have gone without nutrients for about 18 hours. • You should at the very least eat 3 meals per day, preferably it should be 4-5 smaller meals. • Eating frequently provides the body with the nutrients needed for performance. • Increase foods which are high in carbohydrates and grains. • Add fruits and vegetables to every meal. • They contain vitamins and mineral and are high in water content and carbohydrates.

  4. Good Eating Guidelines Cont. • Cut down on foods high in fat • Red meats, pork, mayonnaise, creamy salad dressing, fried foods and oils. • Diets High in Fat can lead to: • Chronic exhaustion, % body fat increases, muscle tissue decrease, increased blood pressure, irritability, stress on joints, increased cholesterol levels. • Watch the caffeine (cokes, coffee) • It lowers blood sugar and can make you hungrier. • It is also a diuretic and can be dehydrating. • Drink Water – H20 is the most neglected nutrient • Muscle will not be able to function properly if they are dehydrated. • Don’t wait until you are thirsty to drink water. • Athletes should drink a minimum of 6-10 12oz glasses of water per day.

  5. Good Eating Guidelines Cont. • Monitor your salt intake • Salt dehydrates the body and may cause high blood pressure. • Eating at home • Cook double batches of carbs and store for later • Use frozen veggies and salsa to add flavor to food • Do stir fries with or without meat and add some beans • Use canned meats such as chicken, salmon and tuna for time savers.

  6. Weight Control • Weight Gain • The type of weight an athlete needs to gain is lean body mass (muscle mass) • The addition of 400 – 500 calories per day above daily requirement would add about one pound per week. • Gaining more than a pound per week results in increases in body fat, assuming that you are properly hydrated. • Tips • Eat least 3 large meals per day + 2-3 snacks • Snacks high in calories in nutrients • Ex – Nuts, dried fruits, protein shakes, peanut butter, granola or cereal bars. • Eat a snack after dinner.

  7. Weight Control Cont. • Weight Loss • Excess body fat restricts speed of movement by adding useless weight that must be moved at high speed. • A 500 – 1000 calorie deficit in daily intake will result in a loss of 1-2 pounds per week. • Rapid weight loss will result in a loss of muscle tissue, this is counterproductive. • Tips • Burn off more calories per day than you take in. • Add aerobic exercise • Cut out all fatty foods • To lose 1 pound of fat you must eliminate 3500 cal. • This is done by adding exercise and not cutting calories. • Do not eat dinner late – 7 pm or earlier • Don’t drink alcohol

  8. Post Workout Recovery • The most important nutrient to replace is water. • The most accurate way to determine fluid needs is to weigh yourself before and after workouts. • For every pound of weight lost, drink one large glass of water. • Replace your electrolyte loss • A pound of sweat contains 400-700mg of sodium and 80-100mg of potassium. • It is recommended to consume .5 grams of carbs per pound of body weight within two hours after exercise. This amount should be repeated about two hours later. • Protein intake in the post exercise will also aid in recovery. • Protein is important in exercise which results in muscle damage. • Fats should be kept out of the post workout meal. • Fats slow the absorption of carbs and proteins.

  9. Healthy Fast Food Choices • Lets me start by saying this is only emergency food situations! • McDonald’s • Grilled Chicken Deluxe (Hold the special sauce) • Grilled Chicken Salad (low-fat dressing) • Pancakes with syrup • Taco Bell • Grilled Chicken Burrito (no cheese or sour cream) • Grilled Chicken Soft Taco • Grilled Chicken Veggie Fajita • Bean Burrito • Burger King • BK Broiler Chicken Sandwich (no mayo or special sauce) • Chicken Salad

  10. Healthy Fast Food Choices • Wendy’s • Dave’s Gilled Chicken (no mayo or special sauce) • Grilled Chicken Salad • Garden Veggie Pita • KFC • Tender Roast Chicken (white meat without skin) • Small serving or mashed potatoes • Bagel Breakfast • Whole grain bagels, fresh fruit, juice, yogurt • Low-fat cream cheese or jam • Salad Bars • Be generous with colorful vegetables: peas, kidney beans • Pasta salads, breads, chicken breast salad

  11. References • University of Florida Strength and Conditioning Manual

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