Sports Nutrition

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Sports Nutrition

• Chris Chi
• Krystel Santos

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Quick Facts

• Athletes perform the best when they exercise and
  eat a variety of foods.
• Fat provides body fuel.
• Exercise increases athletes need for protein.
• Water is critical for Athletes. It prevents
  muscle fatigue and cramping.
• Protein takes more work to digest. AKA... Takes
  more calories to burn, which means burns more
  fat.

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Power Foods

• Whole-Grains, such as bread, oatmeal, bagels,
  pasta..etc. provides long-lasting energy for
  their body.
• Get (good) FATs! Polyunsaturated and
  monounsaturated fats are essential for athletes.
• Eat your fruits! Vitamins and Minerals are needed
  for the body. They help with performance and keep
  you running with 100 charge.
• Get your dairy in you. Calcium is also needed for
  athletes. It helps them build strong bones and
  prevents the chances of getting injured.
• Eat fiber-rich foods. It keeps the athletes full
  and regulates their digestive tract.

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The Basics

• Athletes need to obtain more calories because
  they excerise. You need energy to keep to your
  workout.
• The more muscle your body builds, the more
  calories it burns.
• Its complex carbs broccoli, romaine lettuce,
  bell peppers, and others..
• Eat foods with low glycemic levels. (takes longer
  to digest)
• The way your body's appearance is from 60
  Exercise, 40 of what you eat.

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What Food again?

• Proteins Lean chicken, meat, beans, poultry.
• Carbs Fiber-Rich foods, breads, pasta, brown
  riceyou name it.
• Fats nuts, fish, olive/canola oil etc. not
  fried food.

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Looking Back

• Eating right will be a major Plus for your
  performance in your sport or physical activity.
• Getting the essential nutrients is critical for
  an athletes body to help them perform and prevent
  injury, yet increases their health.

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Time for a ReFresh!

• 1st. ______ is good to keep strong bones and
  prevent injury.
• 2nd. Water is good for preventing dehydration and
  _______ and ________.
• 3rd. Eating foods with low glycemic levels are
  good because they ______________.

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Cheat Sheet

• 1st Answer Calcium
• 2nd Answer Muscle fatigue and cramping.
• 3rd Answer Take longer to digest.

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References

• Nutrition for the Recreational Athlete, Catherine
  Jackson, editor CRC Press, 1995
• Mackenzie B. (2003), "What your athletes should
  be eating", Brian Mackenzie's Successful Coaching
  (ISSN 1745-7513), Issue 2
• Nutrition for Fitness and Sports, Melvin
  Williams Brown, Benchmark, 1995.