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Performance Nutrition The Training Diet – eat meals that are balanced, moderate, and varied. Eat more calories from nutrient-dense foods Hydration (drinking) – because you lose fluids through perspiration (sweat), breathing, & waste elimination (using the bathroom) you need to drink fluids (water). Rehydration – restoring lost body fluids Anabolic Steroids Bodybuilding drug to build muscle mass Unhealthy Dangerous side effects Acne Breast development in men Heart attacks Liver cancer *Vegetarianism Vegetarian – a person who eats mostly or only plant foods WHY? Religious or cultural reasons Concern for the environment Moral concerns: how animals are raised & slaughtered Health reasons *Health Benefits of a Vegetarian Diet Reduce risk of Cardiovascular (heart & blood vessels) disease & Some cancers And the reduced risk of many other health problems *Types of Vegetarians Lacto-ovo: eat dairy (milk, yogurt, cheese) products (lacto) & eggs (ovo) in addition to plant sources Lacto: dairy in addition Ovo: eggs, fortified soy milk/soy cheese (sub for dairy) Pescatarian – NO mammals or birds. Fish OK Vegan: NO ANIMAL PRODUCTS, only eat plant food *Meeting Vegetarian Needs Eat a variety of incomplete proteins (ex: beans & rice) in combination to make a complete protein Make sure to get enough iron, zinc, and B vitamins Eat a variety of fruits, vegetables, leafy greens, whole grains, nuts, seeds, and legumes (beans), dairy products or alternative (soy), and eggs Dietary Supplements Dietary Supplements – non-food form of one or more nutrients Megadose – very large amount of a dietary supplement Herbal supplement – chemical substance from plants that may be sold as a dietary supplement Nutrition During Pregnancy Because a developing fetus relies on its mother for all needs the mother needs to eat healthfully and avoid harmful substances Folate/folic acid (a B vitamin) – can prevent spinal defects. Found in fruits, dark green leafy vegetables, & fortified grain products. Iron – meat, poultry, fish, dark green leafy vegetables, enriched grain products Calcium – builds bones & teeth. Dairy products, dark green leafy vegetables, calcium fortified cereals and drinks