Download Sports Nutrition

Sports
Nutrition
Madison Newell
Anastasia Finney
Introduction
What is sports nutrition?
The nutrition and diet of an athlete in relation to their
performance
Madison Newell
Why is Nutrition Important for
Athletes?
“Optimal nutrition is essential for peak performance.”
Madison Newell (Anderson, 2010)
What is Necessary for an Athletes Diet
•
•
•
•
•
Carbohydrates
Fats
Protein
Water
Vitamins and minerals
Madison Newell (Brown University, 2012)
POSTGAME and
PREGAME meals
are
IMPORTANT!!!!!
Carbohydrates
• Most beneficial for athletes
• Provide 40 to 50 percent of energy for exercise
• Complex carbs are found in foods like
spaghetti, potatoes, lasagna, cereals, and
other grain products
• Digestion breaks down carbs to glucose and
stores as glycogen
• Exercise converts glycogen back to glucose
and is used for energy
Anastasia Finney (Anderson, 2010)
Fats
• Provides body fuel
• Avoid saturated fats
• Used depending on the length of exercise and
physical condition of athlete
– Events longer than an hour use mostly fat for
energy
– Trained athletes use fat for energy quicker than
untrained athletes
Anastasia Finney (Anderson, 2010)
Protein
• A complete protein contains all eight essential amino
acids
– Found in beef, poultry, fish, and eggs
• Incomplete proteins are missing at least one amino acid
– Found in fruits, vegetables, grains, and nuts
• Exercise breaks down muscle proteins, which require
repair and restoration
• Recommended protein intake for athletes ranges from
1.0-1.8 g/kg/day, depending on the athlete and exercise
type
Anastasia Finney ("Eat to compete," 2011)
Hydration
• Water makes up about 60 percent of body weight
• Drink small amounts of cool water frequently, before,
during, and after sports
• Dehydration can cause muscle cramping and fatigue
• Most sports drinks should contain about 50 percent
water
• Those with 6 to 10 percent carbohydrates are better for
longer exercise
Anastasia Finney ("American academy of Orthopaedic Surgeons," 2007)
Pregame and Postgame
Pregame
–
–
–
–
–
3 to 4 hours before event
High in starch (complex carbs such as pasta, fruit etc)
Don’t eat carbs 1-2 hours before event
Avoid foods high in sugar, fats and caffeine
Remember to drink water with your meal!
Postgame
– Small meal eaten within 30 minutes of activity
– Drink with carbs and protein (Chocolate milk is common)
– Protein, carbs and amino acids need to be replenished after physical activity
Madison Newell (Anderson, 2010)
Summary
It is important that athletes eat well to
perform their best. There are certain foods
and nutrients an athlete can eat to increase
their nutrition and enhance their overall
performance.
Madison Newell
Summary cont.
Athletes Need
Carbohydrates
Fats
Protein
Hydration
Madison Newell
Summary cont.
It is important that athletes eat a pregame meal full of
carbs and avoids foods high in sugar, fat and protein.
After physical activity, athletes must replenish their
bodies with carbs, protein and amino acid
Madison Newell
Quiz
1.
Name 2 nutrients that an athlete needs in their diet.
2.
How much in advance should you eat your pregame meal?
3.
Name 2 foods that are good sources of carbohydrates.
4.
What is a common postgame drink?
5.
Muscle cramps and fatigue are results of _________________________.
Madison Newell
Answers to Quiz
1.
Name 2 nutrients that an athlete needs in their diet.
Carbohydrates, fats, protein, hydration, vitamins and minerals
2.
How much in advance should you eat your pregame meal?
3 to 4 hours
3.
Name 2 foods that are good sources of carbohydrates.
Pastas, breads, potatoes, lasagna, cereals and other grain products
4.
What is a common postgame drink?
Chocolate milk
5.
Muscle cramps and fatigue are results of dehydration.
Anastasia Finney
References
• Anderson, J. (2010, December). Colorado state university. Retrieved from
http://www.ext.colostate.edu/Pubs/foodnut/09362.html
• Unknown. (2012). Brown university. Retrieved from
http://brown.edu/Student_Services/Health_Services/Health_Education/n
utrition_&_eating_concerns/sports_nutrition.php
• Anderson, J. (2010, December). Colorado state university. Retrieved from
http://www.ext.colostate.edu/Pubs/foodnut/09362.html
• American academy of orthopaedic surgeons(aaos). (2007, August).
Retrieved from http://orthoinfo.aaos.org/topic.cfm?topic=a00370
• Eat to compete. (2011). Retrieved from
http://www.extension.iastate.edu/nutrition/sport/protein.html