Transcript What is Sports Nutrition?

Sports Nutrition
Greg Black
College Athletes
WHAT IS SPORTS
NUTRITION?
• the study and practice of
nutrition relating to athletic
performance regarding the type
and quantity of food fluid intake
of an athlete.
Benefits of Sports Nutrition

Strength!

Speed!

Stamina!
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Quicker Recovery Time!
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Improved Performance!
Nutritional Necessities for Athletes
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Calories

Carbohydrates
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Fats
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Proteins

Vitamins and Minerals
Calories
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Need a certain amount of calories to fuel body and perform well
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Athletes fail to realize how many calories they need
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Nutrients that provide calories are…. Carbohydrates, protein, and fat
Carbohydrates
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Fuel for most exercises
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Carbohydrates are suggested to be eaten during all meals
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A low carbohydrate diet can affect athletes performances
Protein
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Helps build and repair muscles
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Used for energy when carbs are absent
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Foods are the best way to give your body protein rather than protein supplements
Fats
 Helps body maintain during long exercises
 Source of stored energy
 Healthy fat choices: nuts, seeds, fish, avocados, and olives
Vitamins and Minerals

Regulates processes in the body to use energy from carbohydrates, protein, and fat.
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Calcium and Iron are two essential minerals for the body
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Calcium-build bones, length and strength
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Iron-aids the body in energy metabolism
Hydration
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All athletes must be hydrated before, during, and after practice and during
performance to achieve maximum effort.
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Athletes who become fatigue early are usually dehydrated.
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11-14 cups a day is essential for athletes
Benefits of Water
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Athletes lose concentration, coordination, and endurance capacity when not replacing
water from lost sweat during exercise.
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Helps regulate body temperature
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Helps maintain proper muscle tone
Alcohol
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Alcohol has a negative effect on all physical activity.
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Excessive drinking decreases your vitamin and mineral storage
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Excessive drinking also destroys brains and liver cells
Maintaining Healthy Body Weight
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Maintaining a healthy body weight is important
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Reduced athletic performance can be caused due to too much body fat or too little
muscle
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A healthy body weight can lead to an increase in performance during competition
Suggestions for Breakfast
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Whole grain waffles with maple syrup
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Granola cereal with skim milk
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Orange Juice
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Fruit Smoothie
Suggestions for Lunch
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Grilled chicken sandwich, with vegetables, water, fruit cup
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Turkey sub on whole grain bread, baked chips, apple, iced tea
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Rice with vegetables and black beans, garden vegetable salad, water
Suggestions for Dinner
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Spaghetti with tomato sauce, sliced vegetables and water
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Grilled fish, large green salad with vinaigrette, steamed vegetables, and iced tea
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Chili with beans and rice, mixed berries, whole wheat crackers, and 100% fruit juice
Suggestions for Snack
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Pretzels
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Grapes or other fruits
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Light Popcorn
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Trail Mix
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Whole grain bagel with peanut butter
Suggestions for Pre-Exercise Meals
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Hours before: Bagel with turkey, vegetables, banana, low fat yogurt, pretzels, 2 cups
of skim milk
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Hour before: Small turkey sandwich, banana, and sports drink
Suggestions for Post-Exercise Meals
 Sports drink, 1 power bar
 Sports drink, banana
 2 cups of skim milk, 4 graham crackers
 Bagel with peanut butter
Supplements
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If you consume a balance diet there is no need for added nutritional supplements.
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Most supplements are too good to be true!
Questions or Concerns???
 https://fnic.nal.usda.gov/lifecycle-nutrition/fitness-and-sports-nutrition
Thank you for listening