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nutrition for athletes: • Basic Nutrition Carbohydrate-4 Calories/gram • • • I• Major source of energy for your body Most are plant based (grains, fruit, veggies) Two Types: Simple-sugar, candy, cake, soft drinks Complex-grains, grain products COME BACK TO EARTH! Choose WHOLE grains! Protein-4 Calories/gram • • • • Every cell in your body contains protein Critical for building and maintaining muscle Helps maintain the immune system High Quality-meat, fish, milk, yogurt, cheese Low Quality-vegetables, legumes, nuts, seeds THE LESS LEGS THE BETTER! Fish-no legs, no saturated fat Chicken/Turkey-2 legs, 1-3 grams of sat. fat Pig/Cow-4 legs, 5-8+ grams of saturated fat Fat-9 Calories/gram • • You need fat! Types of fat: Saturated Trans-man made fats, act as saturated fat Unsaturated-decreases inflammation, blood clotting, and blood pressure Eating on the Go! • Backpack Snacks: bring on the road or on your way to class Bagel Popcorn Fresh Fruit Granola Bar Low-Fat Crackers Graham Crackers Pretzels Carrot Sticks PB Crackers Cheese Sticks Nutritious Vending: healthy choices when no other options exist Rice Krispie Treats Graham Crackers PB Crackers Pretzels Cheese Crackers Zoo Crackers Dried Fruits Juice Refrigerated Snacks: food that should be in every fridge! Cottage Cheese Bagel & Cream Cheese Milk Lean Turkey Lunch Meat Fresh Veggies Fruit Juice (100%) Yogurt Multi-grain Bread Balance Your Diet! Vitamins . II • Do riot provide energy, but assist enzymes that release energy from carbs, protein, and fats Required in small amounts Minerals • • Do not provide usable energy Required in small amounts Water • • An essential nutrient! Stay hydrated! 1. Five a day -at least 5 fruits and veggies a day 2. Low-fat dairy-get all the benefits of protein without the excess saturated fat 3. Lean Protein-the less legs the better! 4. Healthy Fats-good fats are good for you, bad fats are not! 5. Smaller Portions-don't be afraid to get a to-go bag! 6. Variety of Foods-a variety of foods will allow for nutrients to aid each other for optimal ab- • nutrition for performance: e tin. e r. co r. I One inu e8rea~a~t Idea~ • • • • • • • • • • • • • • Ready to eat cereal topped with blueberries and skim milk 8 oz container of low-fat yogurt Small muffin topped with yogurt Peanut butter on whole wheat toast and skim milk Small slice of cheese pizza and orange juice Instant oatmeal and skim milk Breakfast smoothie (skim milk, frozen fruit and wheat germ whirled in a blender) Toasted whole wheat waffle topped with fresh fruit 1/2 toasted bagel with peanut butter or light cream cheese Lean ham on a toasted English muffin and a 60z juice box Fresh fruit and string cheese Packet of instant breakfast mixed with skim milk Cottage cheese and fruit Low Carb Ready-to-Drink Protein Drink fight fatigue... • Smart SnaeRing • • • • • • • • • • • • • • Before practice (1-2 hours) 1 cup low-fat yogurt 1 cup bean soup and breadsticks 2 pieces string cheese & 6 crackers English muffin pizza Lean meat sandwich & skim milk Energy bar Bowl of cereal and skim milk After practice (immediately) 1/2 or 1 piece of fresh fruit 3-4 pieces of dried fruit 5-6 gingersnaps 2-3 graham crackers 5-6 vanilla wafers 1 energy bar 1 cup sports drink Feeling tired before, after, or worst of all, during a workout? Help combat fatigue with these simple' tips! 1. Snack! Snacking throughout the day allows your body to have a more steady flow of energy. 2. Eat Enough! Be sure you are consuming enough calories throughout the day. As an athlete, your energy needs are higher than others. Insufficient calorie consumption will prevent your body from receiving a steady flow of energy before, after, and during your workout, causing fatigue and slower muscle recovery. 3. Hydrate! Slight dehydration can cause you to feel dizzy and not perform at your peak performance. 4. Choose Power Foods! Choosing nutrient rich foods provides your body with the best fuel to perform. Choose wisely-your body will thank you ... and you'll thank your body! Element Health Sports Nutrition 205-585-8 558 •