Download nutrition for athletes

nutrition for athletes:
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Basic Nutrition
Carbohydrate-4 Calories/gram
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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
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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
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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!
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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
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Do riot provide energy, but assist enzymes that release
energy from carbs, protein, and fats
Required in small amounts
Minerals
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Do not provide usable energy
Required in small amounts
Water
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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-
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nutrition for performance:
e tin. e r. co r.
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One inu e8rea~a~t Idea~
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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...
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Smart SnaeRing
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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
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