Transcript Document

Healthier Athletes;
Nutrition
Overview
Basic information on a healthy diet and sports
including;
• Overview of the importance of nutrition
• Different food groups & what they provide for the human body
• The role of carbohydrates, proteins, and fats in an athlete’s diet
• Nutrition and water before, during and after an event
• Tips on good nutrition while traveling
• Quick, healthy snacks
• Special Olympics resources that support nutrition and sports
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Why is Nutrition Important?
Obesity
Poor
Physical
Fitness
Heart
Disease
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Osteoporosis
Individuals with
developmental
disabilities=
Increased Risk
Seizures
Nutrition
Goals: To improve the athlete’s ability to train and
compete in Special Olympics and to develop an
awareness of good nutrition and its impact on the life
cycle.
Basic Facts: many Special Olympics athletes are
overweight or obese; are at risk for osteoporosis and
osteopenia; and consume less than the
recommended servings of dairy foods, and fruits and
vegetables.
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Nutrition
Key messages in the Nutrition area of Health Promotion
are:
• Eat 5 Servings of Fruits and Vegetables Every Day;
• Eat a Variety of Foods Each Day;
• Drink Water for Hydration;
• Eat Bone-Building Foods.
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Nutrition Overview
Carbohydrates
Proteins
Fats
Vitamins and
Minerals
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Food Groups
Include at
least 3
different
food
groups in
each meal!
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Grains
• Give the body nutrients
including vitamins,
minerals, fiber and energy.
• Make half of the grains
each day from whole
grains.
• Whole grains are usually
brown in color and have
more vitamins.
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Meat, Fish, Poultry, Eggs, Beans, and Peas
• Gives the body protein,
vitamins and minerals
and energy
• Include one serving for
this group at every meal
• Choose less fattening
meat like turkey,
chicken, seafood and
sirloin steak.
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Vegetables and Fruits
Vegetables
• Give the body essential nutrients, including vitamins,
fiber and energy
• Choose fresh, dried, canned or frozen
• Choose a rainbow - Eat a variety of colors
Fruits
• Give the body essential nutrients including vitamins,
fiber, and energy.
• Choose fresh, dried, frozen or canned
• Choose a rainbow - Eat a variety of colors
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Oils and Fats
• Give the body energy.
• Fish, avocados and nuts are a great way to get
healthy oils and fats in the diet
• Eating and cooking with canola, safflower and
olive oils are better for your body.
• Healthy fats include olive oil, canola, safflower
and corn oils
• Use in small amounts
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Dairy
• Give the body calcium,
vitamins and energy.
• Keeps your bones and
teeth strong.
• Include one serving of
dairy at every meal
• Choose dairy sources that
are low fat or fat free
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What is a Serving Size?
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Nutrition and Sport
Fuel the body
for each
workout.
Focus on
what athlete
eats at three
specific times:
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After
Exercising
During
Exercise
Before
Exercise
Before the Event
Day Before the Event:
• Healthy dinner
• Water
Day of Event
• 3-4 hours before event eat balanced meal
• 1 hour before event eat small snack
• Drink Water
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During the Event
Fruits, granola, cereal bars
Water consumed every 15 minutes and at breaks
• >60 minutes- eat small amount for energy & sports
drink for high intensity sports
• <60 minutes- not necessary to eat
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After the Event
Small snack to regain energy
• 15-30 minutes after
Eat a meal with all food groups
• 1-2 hours after
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Snacking
Get more, eat Less!
Keep it small!
Plan Ahead!
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Healthy Eating While Traveling
Healthy Travel Snacks:
• Pack a travel healthy food/snack bag for the team or
have each athlete bring their foods.
Planning for Healthy Eating on the Road:
• Confirm food allergies or special needs
Eating Out:
• Choose baked, grilled or broiled foods instead of
fried
• Drink water!
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Hydration
Hydration is
Adequate hydration is important
particularly (when?):
•
Prior to practice and competition
•
During practice and competition
•
After practice and competition
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Hydration
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Athlete Medications and
Dehydration
The following are examples of substances and drugs
that may put the athlete at risk for dehydration:
1.Alcohol
2.Some asthma medications
3.Some blood pressure medications
4.Some psychotropic medications
5.Vitamin D derivatives.
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Hydration
Key Messages for the Athletes:
• Athletes need to learn how to limit the number of
sweetened beverages they drink and to choose more
water.
• All athletes need to drink early and at regular
intervals to replace the water lost through sweating
during sporting events and practices.
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