html5-img
1 / 11

Sports Nutrition

Sports Nutrition. Guidelines for Athletes. Sports Nutrition Basics. The value of a proper diet and good nutrition has become increasingly important in athletic performance. Food provides us the energy to train and the building blocks to grow.

khanh
Download Presentation

Sports Nutrition

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Sports Nutrition Guidelines for Athletes

  2. Sports Nutrition Basics • The value of a proper diet and good nutrition has become increasingly important in athletic performance. • Food provides us the energy to train and the building blocks to grow. • The hard training athlete must be properly fueled if they are to reach their physical potential. • Proper nutrition and weight control is a life long habit, teach yourself proper guidelines. • Balanced Diet • Carbohydrates: 65% of daily calorie intake • Fats: 20% of daily calorie intake • Proteins: 15% of daily calorie intake

  3. Guidelines to Good Eating • Don’t skip meals • Skipping meals results in reduced energy levels, overeating later during the day and it will also lower your BMR. • Eat Breakfast • If you skip breakfast your body will have gone without nutrients for about 18 hours. • You should at the very least eat 3 meals per day, preferably it should be 4-5 smaller meals. • Eating frequently provides the body with the nutrients needed for performance. • Increase foods which are high in carbohydrates and grains. • Add fruits and vegetables to every meal. • They contain vitamins and mineral and are high in water content and carbohydrates.

  4. Good Eating Guidelines Cont. • Cut down on foods high in fat • Red meats, pork, mayonnaise, creamy salad dressing, fried foods and oils. • Diets High in Fat can lead to: • Chronic exhaustion, % body fat increases, muscle tissue decrease, increased blood pressure, irritability, stress on joints, increased cholesterol levels. • Watch the caffeine (cokes, coffee) • It lowers blood sugar and can make you hungrier. • It is also a diuretic and can be dehydrating. • Drink Water – H20 is the most neglected nutrient • Muscle will not be able to function properly if they are dehydrated. • Don’t wait until you are thirsty to drink water. • Athletes should drink a minimum of 6-10 12oz glasses of water per day.

  5. Good Eating Guidelines Cont. • Monitor your salt intake • Salt dehydrates the body and may cause high blood pressure. • Eating at home • Cook double batches of carbs and store for later • Use frozen veggies and salsa to add flavor to food • Do stir fries with or without meat and add some beans • Use canned meats such as chicken, salmon and tuna for time savers.

  6. Weight Control • Weight Gain • The type of weight an athlete needs to gain is lean body mass (muscle mass) • The addition of 400 – 500 calories per day above daily requirement would add about one pound per week. • Gaining more than a pound per week results in increases in body fat, assuming that you are properly hydrated. • Tips • Eat least 3 large meals per day + 2-3 snacks • Snacks high in calories in nutrients • Ex – Nuts, dried fruits, protein shakes, peanut butter, granola or cereal bars. • Eat a snack after dinner.

  7. Weight Control Cont. • Weight Loss • Excess body fat restricts speed of movement by adding useless weight that must be moved at high speed. • A 500 – 1000 calorie deficit in daily intake will result in a loss of 1-2 pounds per week. • Rapid weight loss will result in a loss of muscle tissue, this is counterproductive. • Tips • Burn off more calories per day than you take in. • Add aerobic exercise • Cut out all fatty foods • To lose 1 pound of fat you must eliminate 3500 cal. • This is done by adding exercise and not cutting calories. • Do not eat dinner late – 7 pm or earlier • Don’t drink alcohol

  8. Post Workout Recovery • The most important nutrient to replace is water. • The most accurate way to determine fluid needs is to weigh yourself before and after workouts. • For every pound of weight lost, drink one large glass of water. • Replace your electrolyte loss • A pound of sweat contains 400-700mg of sodium and 80-100mg of potassium. • It is recommended to consume .5 grams of carbs per pound of body weight within two hours after exercise. This amount should be repeated about two hours later. • Protein intake in the post exercise will also aid in recovery. • Protein is important in exercise which results in muscle damage. • Fats should be kept out of the post workout meal. • Fats slow the absorption of carbs and proteins.

  9. Healthy Fast Food Choices • Lets me start by saying this is only emergency food situations! • McDonald’s • Grilled Chicken Deluxe (Hold the special sauce) • Grilled Chicken Salad (low-fat dressing) • Pancakes with syrup • Taco Bell • Grilled Chicken Burrito (no cheese or sour cream) • Grilled Chicken Soft Taco • Grilled Chicken Veggie Fajita • Bean Burrito • Burger King • BK Broiler Chicken Sandwich (no mayo or special sauce) • Chicken Salad

  10. Healthy Fast Food Choices • Wendy’s • Dave’s Gilled Chicken (no mayo or special sauce) • Grilled Chicken Salad • Garden Veggie Pita • KFC • Tender Roast Chicken (white meat without skin) • Small serving or mashed potatoes • Bagel Breakfast • Whole grain bagels, fresh fruit, juice, yogurt • Low-fat cream cheese or jam • Salad Bars • Be generous with colorful vegetables: peas, kidney beans • Pasta salads, breads, chicken breast salad

  11. References • University of Florida Strength and Conditioning Manual

More Related