Nutrition For Athletes

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Nutrition For Athletes

• By Dan Cappelluti

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Nutritional Confusion

• Youre considering a new nutritional program
• So many rumors, So many claims
• What can you believe?

Is this program appropriate or not?
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Framework For a Healthy Diet

• 5 Characteristics for a healthy diet
• Calorie Control
• Balance
• Variety
• Moderation
• Adequacy

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Calorie Control

• Are you getting enough calories?
• If More calories than needed
• Excess body fat decrease in performance
• If Fewer calories than needed
• Deficiency in nutrients decrease in
  performance

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Solution for Calorie Control

• Read the labels on your products!!!
• How many calories do YOU need?
• Calculate you daily caloric intake
• Are you getting enough calories?
• Are you getting too many calories?

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Balance

• Healthy diets eat from ALL groups
• Grains (6-11 servings/day)
• Fruits (2-4 servings/day)
• Vegetables (3-5 servings/day)
• Dairy (2-3 servings/day)
• Meats and Beans (2-4 servings/day)

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Solution for Balance

• Follow the Food Guide Pyramid
• Where are your foods categorized?

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Variety

• Eat Different Foods from each category
• Make quality choices
• French Fries fall under vegetable category
• French Fries are not healthy

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Solution for Variety

• Dont load up on one food
• Try different things and different combinations
• Be creative with your choices!

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Moderation

• Our bodies require certain nutrient amounts
• However
• Consuming excess amounts doesnt improve
  nutrition
• Too much can be harmful
• Detrimental to health and performance

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Example for Moderation

• Athlete overloads on protein consumption
• Body only accepts so much protein
• Too much protein, body must react
• Extra protein is converted to fat
• Reactions cause strain on liver and kidneys

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Adequacy

• On a daily basis you must
• Consume proper amounts of nutrients
• Consume correct amounts of the following
• Proteins, fats, carbohydrates, vitamins,
  minerals, and water
• This is a very tough task
• How do you keep track?

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Solution for Adequacy

• Follow the previous 4 characteristics