Transcript PPTX
EATING A BALANCED DIET FOR ATHLETES BY: SOPHIA WANG INTRODUCTION When we think of being healthy, exercise is usually the first thought Nutrition and fitness work together As HPFM majors, educating clients about basics can help lifestyles MISCONCEPTIONS • Exercise without proper nutrition can yield desired outcomes • Building muscle vs. maintaining weight • More protein intake will help build muscle • Recommended daily intakes Eating unbalance d diet Proper nutrition WHAT TO INCLUDE IN DIET • Variety gives the body more nutrients Eating 5 servings of one fruit/ vegetable Does not provide the same benefits! • Body needs nutrients from other sources Click here to see the benefits of eating a variety of foods WHAT TO INCLUDE IN DIET • For those who have restricted diets… • For those who prefer specific fruits/ vegetables.. • It is important to understand different sources of carbohydrates/ fats/ protein • Look at how much you’re eating • Look at what you’re lacking in HOW TO TRACK DIET • Track your own meals (here!) CARBOHYDRATES Should make up 50-55% of daily caloric intake Basic molecule is monosaccharide Monosaccharide = one sugar molecule Three monosaccharides: Glucose, Fructose, Galactose • All carbs are converted to glucose • • • • • Used as energy CARBOHYDRATES • 4 kcal/ gram • Primarily comes from plant sources • Starch, sugar, fiber • Some come from animal sources • Lactose, glycogen CARBOHYDRATES • Not necessarily “good” or “bad” • Can be eaten in moderation • It is okay to have once in awhile • As long as not in excess FAT (LIPIDS) • • • • • Lipids are used as fuel at rest Also used in light exercise Three groups: simple, compound, derived Stored as glycerol and fatty acids Fatty acids • Saturated, unsaturated, trans-fatty acids FAT (LIPIDS) • 9 kcal/ gram • Recommended intake: >20% but <30% & <10% saturated • Saturated generally found in animal products • Unsaturated generally found in plant products • Trans-fatty • Act as saturated fats, but made of hydrogenated oils FAT (LIPIDS) • Omega-3s • EPA & DHA • Found in cold water fish • Linolenic acid (found in plants) • Plants can be converted • Omega-6s • Linoleic acid • Vegetable oils, nuts, whole grains PROTEIN • Made from Amino Acids • 20 amino acids – 8 essential • Complete proteins – • Animal: meat, dairy, fish, poultry, eggs • Plant: soy, quinoa • Incomplete proteins – • Grains, greens, legumes PROTEIN • 4 kcal/ gram • Recommended intake: ~.4 grams/ lb. • Athletes may need more protein • 0.5-0.8 grams/ lb. • However, excess is dangerous • At 0.9 grams/ lb., may stress kidneys • May cause deficiency in Vitamin B6 PAY ATTENTION TO • Notice different beverages & amounts obtained Soda Coffee/ Tea Juices Smoothies HELPFUL TIPS • • • • • Write down short term goals Write down preferred fruits/ vegetables Try new foods Create a contract/ plan with another person Try pairing different foods together • Added benefits HELPFUL TIPS • Start slowly • Add 1 fruit/ vegetable per day • Can be snacks throughout the day • Substitute something healthy in your meal • Chips vs. fruit or nuts