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Athletic Nutrition. Justin R. David R. Brian B. What You Will Learn. What an athlete needs to know to properly and efficiently fuel his or her body. What carbohydrates, proteins and fats are Sample foods that contain a high content of carbohydrates, proteins and fats.
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Athletic Nutrition Justin R. David R. Brian B.
What You Will Learn • What an athlete needs to know to properly and efficiently fuel his or her body. • What carbohydrates, proteins and fats are • Sample foods that contain a high content of carbohydrates, proteins and fats. • A sample healthy eating routine.
Carbohydrates • Simple carbs are one, two, or at most three units of sugar linked together in single molecules. Complex carbs are hundreds or thousands of sugar units linked together in single molecules. Simple sugars are easily identified by their taste: sweet. Complex carbs, such as potatoes, are pleasant to the taste buds, but not sweet. • Carbohydrates include starches, sugars, and dietary fiber. Starch and sugar supply the body with energy. Dietary fiber provides bulk to the diet, which stimulates regular elimination from the bowel.
Proteins • Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism • Much of the fabric of our body is constructed from protein molecules. Muscle, cartilage, ligaments, skin and hair - these are all mainly protein materials. • The protein in the food we eat is our main source of the chemical building blocks we need to build our own protein molecules.
Fats • Fatty acids are used by the body to form cell-membranes, to support the central nervous system, to produce a number of important hormones and for many other essential body processes. • The most important function of fat is the production of energy. Vitamins A, D, E and K can only be dissolved in fat. • Your body uses saturated fats almost exclusively for the production of energy. If you eat too many of these every day, they may start clogging up your veins causing physical discomfort and other problems.
How to Obtain Sufficient Carbs • Foods rich in carbohydratesare: Rice, maize, wheat and cereals, all types of potatoes, yams and starchy roots and sugars.
How to Obtain Sufficient Proteins • Foods rich in proteins are all types of meat, poultry, fish, beans, peas, soybeans, groundnuts, milk, cheese, yogurt and eggs.
How to Obtain Sufficient Fats • Foods rich in fats are oils, some meat and meat products, lard, butter, ghee and some other milk products, margarine, some types of fish, nuts and soybeans.
How the Normal Person Eats • 3 main meals, breakfast, lunch, and dinner • Many unhealthy but ‘filling’ snacks
How an Athlete Should Eat • Design a meal pattern that fits your daily cycle. Plan to eat several times a day using regularly spaced meals and snacks to help meet caloric and nutrient needs. • Eat a diet rich in complex carbohydrates (starches). Starchy foods such as pasta, breads, cereals, potatoes, corn, peas and others provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins and minerals. • Drink sufficient fluids to stay hydrated during training and competition periods - don't wait until you are thirsty to drink. • Eat a diet that contains a variety of foods from breads and cereals; fruits; vegetables; meat and meat substitutes; and dairy foods. It is your best insurance for getting needed nutrients.
