HANDOUT Basics of Sports Nutrition - Mind Body Balancemindbodybalance.com/PDF/Basics of Sports...
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client Basics of Sports Nutrition Kimberly A. Searl www.mindbodybalance.com a minimum daily water intake of 64 to 80 ounces. Water needs increase with higher temperatures and humidity, as well as with the consumption of alco- hol, coffee and soda. U nderstanding sports nutrition can help you make food and drink choices that will comple- ment your physical activity, as well as help improve your endurance, speed recovery from exertion, lower risk of injury and assist in rehabilitation. According to San Diego nutritionist Patti Tveit Milligan, MS, RD, most of the nutrients required for athletic performance fall into two categories: 1) macronutrients, which are required in large quantities and 2) micronu- trients, which are required in small quantities. Top Four Macronutrients 1 Carbohydrates. Most athletes should get 55 to 60 percent oftheir total calories from carbohy- drates. Pasta, rice, beans, fruits, veg- etables and whole-grain breads and cereals are good sources. 2 Protein. Research suggests that athletes require slightly more protein than their sedentary counterparts-between 1.2 and 2.0 grams per kilogram (g/kg) of body weight, compared to 0.8 g/kg for inactive people. Good protein sources are lean meats, chicken, shellfish, fish, soy, eggs and low-fat milk prod- ucts. 3 Fat. Optimal performance has been noted in athletes who consume 20 to 25 percent of total calories from fat. Unsaturated fats, like those in olive oil, nuts, avocados and fish oil, are the healthiest. An emphasis should be placed on obtain- ing essential fatty acids, especially omega-3 fatty acids found in cold- water fish, leafy greens, walnuts, almonds and flaxseeds. 4 Water. Daily energy expendi- ture of 2,000 calories requires HANDOUT Top 10 Micronutrients 1 Calcium. Calcium is second only to water as the most important nutrient for exercisers. The recommended intake of calcium is 1,000 to 1,500 mg daily, depending on age. 2 Iron. Athletes who train more than six hours a week should have their iron status checked yearly. The recommended intake of iron is 10 to 15 mg per day-more is definitely not better. Note: Iron overload is associated with heart disease and colon cancer. 3 Magnesium. The recommended daily dosage of magnesium is 250 to 900 mg. Endurance and ultraendurance ath- letes need to consume quantities at the higher end of the range. Good sources of magnesium are wheat germ, nuts, rye, soybeans and figs. 4 Potassium. Potassium aids in muscle hydration and recovery from fatigue. The recommended daily intake of potassium is 200 to 500 mg from sources such as fruits, vegeta- bles and whole grains. Note: Potassium overload can have a toxic effect on the heart. S Selenium. Selenium benefits the immune system and helps repair daily cellular damage. Intake 100 to 200 micrograms per day. The best sources are Brazil nuts, beans, bran, garlic, mushrooms and seafood. 6 Sodium. Sodium helps pre- vent dehydration. A safe daily intake for sodium is 1,000 to 4,000 mg. During ultraendurance activities, athletes should consume 100 to 300 mg of sodium per hour. 7 Zinc. Zinc aids in postexer- tion tissue repair and helps convert food to fuel. The safe daily range for zinc is 15 to 45 mg from sources such as bran, fish, wheat germ and yeast. 8 Vitamin E. Vitamin E is a critical antioxidant, but it is nearly impossible to get adequate amounts from food sources (olive oil, almonds, hazelnuts, sunflower seeds, salmon and wheat germ) alone. To get a daily dose of 400 to 800 International Units (IU), supplementa- tion is necessary. 9 Vitamin C. Most sports scien- tists recommend at least 1,000 mg of vitamin C per day for consis- tently exercising individuals exposed to city-based environmental toxins, such as smog. Vitamin C sources include strawberries, bell peppers, cantaloupe, kiwi, citrus fruits and potatoes. 10 Beta-Carotene. Recom- mended daily dosage of beta- carotene is from 25,000 to 50,000 IU per day. Many researchers advise athletes to emphasize dietary food sources first (fruits and vegetables) and then supplement 15,000 to 25,000 IU per day from natural marine sources (seaweed). This handout is a service of IDEA, the leading international membership association in the health and fitness industry. ©2002 by IDEA Health & Fitness Association. Reprint permission is granted to IDEA members by the copyright owner, IDEA Health & Fitness Inc. (800) 999-4332
Transcript of HANDOUT Basics of Sports Nutrition - Mind Body Balancemindbodybalance.com/PDF/Basics of Sports...
client
Basics of Sports NutritionKimberly A. Searl
www.mindbodybalance.coma minimum daily water intake of 64 to80 ounces. Water needs increase withhigher temperatures and humidity, aswell as with the consumption of alco-hol, coffee and soda.
Understanding sports nutritioncan help you make food anddrink choices that will comple-
ment your physical activity, as well ashelp improve your endurance, speedrecovery from exertion, lower risk ofinjury and assist in rehabilitation.
According to San Diego nutritionistPatti Tveit Milligan, MS, RD, mostof the nutrients required for athleticperformance fall into two categories:1) macronutrients, which are requiredin large quantities and 2) micronu-trients, which are required in smallquantities.
Top Four Macronutrients
1 Carbohydrates. Most athletesshould get 55 to 60 percent
of their total calories from carbohy-drates. Pasta, rice, beans, fruits, veg-etables and whole-grain breads andcereals are good sources.
2 Protein. Research suggeststhat athletes require slightly
more protein than their sedentarycounterparts-between 1.2 and 2.0grams per kilogram (g/kg) of bodyweight, compared to 0.8 g/kg forinactive people. Good protein sourcesare lean meats, chicken, shellfish,fish, soy, eggs and low-fat milk prod-ucts.
3 Fat. Optimal performance hasbeen noted in athletes who
consume 20 to 25 percent of totalcalories from fat. Unsaturated fats,like those in olive oil, nuts, avocadosand fish oil, are the healthiest. Anemphasis should be placed on obtain-ing essential fatty acids, especiallyomega-3 fatty acids found in cold-water fish, leafy greens, walnuts,almonds and flaxseeds.
4 Water. Daily energy expendi-ture of 2,000 calories requires
HANDOUT
Top 10 Micronutrients
1 Calcium. Calcium is secondonly to water as the most
important nutrient for exercisers. Therecommended intake of calcium is1,000 to 1,500 mg daily, dependingon age.
2 Iron. Athletes who train morethan six hours a week should
have their iron status checked yearly.The recommended intake of iron is 10to 15 mg per day-more is definitelynot better. Note: Iron overload isassociated with heart disease and coloncancer.
3 Magnesium. Therecommended daily dosage of
magnesium is 250 to 900 mg.Endurance and ultraendurance ath-letes need to consume quantities at thehigher end of the range. Good sourcesof magnesium are wheat germ, nuts,rye, soybeans and figs.
4 Potassium. Potassium aids inmuscle hydration and recovery
from fatigue. The recommended dailyintake of potassium is 200 to 500 mgfrom sources such as fruits, vegeta-bles and whole grains. Note:Potassium overload can have a toxiceffect on the heart.
S Selenium. Selenium benefitsthe immune system and helps
repair daily cellular damage. Intake100 to 200 micrograms per day. Thebest sources are Brazil nuts, beans,bran, garlic, mushrooms and seafood.
6 Sodium. Sodium helps pre-vent dehydration. A safe daily
intake for sodium is 1,000 to 4,000mg. During ultraendurance activities,athletes should consume 100 to 300mg of sodium per hour.
7 Zinc. Zinc aids in postexer-tion tissue repair and helps
convert food to fuel. The safe dailyrange for zinc is 15 to 45 mg fromsources such as bran, fish, wheatgerm and yeast.
8 Vitamin E. Vitamin E is acritical antioxidant, but it is
nearly impossible to get adequateamounts from food sources (olive oil,almonds, hazelnuts, sunflower seeds,salmon and wheat germ) alone. To geta daily dose of 400 to 800International Units (IU), supplementa-tion is necessary.
9 Vitamin C. Most sports scien-tists recommend at least 1,000
mg of vitamin C per day for consis-tently exercising individuals exposedto city-based environmental toxins,such as smog. Vitamin C sourcesinclude strawberries, bell peppers,cantaloupe, kiwi, citrus fruits andpotatoes.
10 Beta-Carotene. Recom-mended daily dosage of beta-
carotene is from 25,000 to 50,000 IUper day. Many researchers adviseathletes to emphasize dietary foodsources first (fruits and vegetables)and then supplement 15,000 to 25,000IU per day from natural marinesources (seaweed).
This handout is a service of IDEA, the leading international membership association in the health and fitness industry.©2002 by IDEA Health & Fitness Association. Reprint permission is granted to IDEA members by the copyright owner, IDEA Health & Fitness Inc.
(800) 999-4332
