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MAJOR NUTRIENTS

Carbohydrates

Proteins

Fat

Water

Vitamins

Minerals

CARBOHYDRATES

Main fuel source for the body.

60% of diet for Athletes

Simple: honey, candy, pop, sports drinks, fruit

Complex: breads, potatoes, bagels, cereals, beans, veggies, nuts, seeds, pasta

WHICH IS BETTER FOR ATHLETES?

COMPLEX CARBOHYDRATES

Consist of a chemical structure that is made up of three or more sugars

Rich in fiber, vitamins and minerals

Act as the body's fuel, and they contribute significantly to energy production

Should be consumed before a practice or game

PROTEIN

Made up of amino acids

Body uses amino acids to form new

tissues and repair damaged tissues

Younger athletes need it more than older to promote growth

Last source of energy used by the body

Meat, beans, nuts, dairy products, fish, eggs

FATS

A NECESSARY COMPONENT OF A HEALTY DIET

Helps cells function properly

Required for metabolism of some vitamins

Helps to maintain a normal body shape

Saturated vs Unsaturated fats

Athletes should stick to

“healthy” unsaturated fats

WHAT AN ATHLETE’S PLATE SHOULD LOOK LIKE (BALANCED DIET)

Carbs Protein

Fruits & Vegetables

• Bread• Bagels• Rolls• Rice• Pasta• Cereal• Oatmeal• Potatoes• Bananas• Trail Mix• Granola

Bars**Whole Wheat**Whole Grains

• Lean beef, pork, ham, lamb, veal

• Chicken, turkey

• Fish/seafood• Eggs• Beans, peas,

lentils• Milk, cheese,

yogurt• Nuts• Nut butter

Game Plan: 3 meals/day with 1/3 plate from each group

WATER

Proper body functioning

8-8oz glasses/day

During the day:

During exercise <60 min

During exercise >60 min

MONITORING HYDRATION

“WUT”

W= Body Weight

U= Urine Color

T= Thirst

VITAMINS

Substances that help the body perform specific functions (help regulate metabolic processes)

Should be able to meet vitamin needs through a healthy, well balanced diet

Supplements available

VITAMINS ATHLETES NEED

B1 (Thiamine): breaks down carbs and proteins for energy

Whole and enriched grains, fortified cereals

B2 (Riboflavin): energy production, red blood cell formation

Almonds, milk, yogurt, wheat germ, fortified breads and cereals

Niacin: supports anaerobic and aerobic performance

Meat, fish, poultry, peanuts, peanut butter and enriched grain products

VITAMINS ATHLETES NEED CONT.

B6: production of energy and hemoglobinMeat, fish, poultry, eggs, beans, whole grains, seeds and oysters

B12: red blood cell formationONLY ANIMAL PRODUCTS: seafood, meats, milk and cheese, eggs, fortified breakfast cereals

Folate: cell production and heart healthEnriched grains, dark leafy greens, whole-grain breads and cereals, citrus fruits

VITAMINS ATHLETES NEED CONT.

C: protecting from infection, produce collagenCitrus fruits, strawberries, sweet peppers, tomatoes, broccoli and potatoes

Pantothenic Acid: breakdown foods for usable energy

Poultry, seafood, nuts, seeds, avocados, whole grain

Biotin: energy productionNuts, eggs, soybeans, fish

D: hormone, not a vitamin; bone healthFortified milk and cereals, cod-liver oil, seafood, eggs, SUN!

MINERALS

Build bones & musclesConduction of nerve impulsesNormal metabolism & heart

functionShould get adequate amount

through a balanced diet

EATING DISORDERS

Anorexia = characterized by a pattern of starvation and poor body image (fear of being fat)

Bulimia = characterized by bouts of bingeing followed by self-induced vomiting

Obesity = males over 20% body fat, females over 30% body fat. Associated with: higher cholesterol levels, hypertension, kidney illness, joint problems, diabetes, lung diseases, cancers, heart disease and early death.

Anorexia NervosaDecrease in caloric intake

Excessive (compulsive) physical activity

Obsession w/ being fat

Fear of being overweight

Calorie counting/meal skipping

Severe mood swings

Below recommended weight

Irregular heart beat

Digestive problems

Skin problems and dry, brittle hair

Brittle bones/stress fractures

Unnecessary weight loss 8-20 lbs

Abnormal blood chemistry

Fatigue/weakness (frequent)

Weight loss meds/laxatives

Insomnia

BulimiaBurns in digestive tract from stomach acid

(mouth/esophagus)

Bingeing (usually sweets/junk food) until overfull

Vomiting after eating

Leaving the room following meals

Depression after eating

Vomiting, diuretics, laxatives, enemas, fasting, excessive exercise after bingeing, diet pills, enema bags, syrup of ipecac

Weight fluxuation

Feeling no control when eating

Hiding food, eating when no one is around

Digestive problems

Facial problems (bags under eyes, tearing & red face)

Irregular heart beat

Loss of tooth enamel

Concern about body image

Swelling in legs, face and hands (unexplained)

Calluses on back of the hand

Headaches/red eyes

SIGNS & SYMPTOMS OF EATING DISORDERS

ATHLETIC NUTRITION

PRE-EXERCISE MEALPOST-EXERCISE MEALMEALS DURING ALL DAY

COMPETITIONSCARB LOADING

4 hours before =

Oatmeal (made w/milk) with brown sugar and fruit

Turkey and cheese sandwich & soup/salad

Salmon & pasta & salad

2-3 hours before =

Yogurt with granola

Fruit & granola/energy bar

½ PB & JTrail mix

PRE-EXERCISE MEALGOAL: PROVIDE FUEL FOR ACTIVITY

1 hour or less =BagelFresh fruitCrackersSports drinkPretzles

PRE-EXERCISE MEALGOAL: PROVIDE FUEL FOR ACTIVITY

GOALS:1

2

3

Snack/Meal consisting of Carbs & Proteins within 60 minutes of exercise (ideally closer to 30 minutes)

Muscle cells are more sensitive to protein

3:1/4:1 ratio of carbs:protein

POST-EXERCISE MEAL

SNACKS

Smoothie (fruit & yogurt)

Sports drink & energy bar

Low fat chocolate milk & peanut butter crackers

MEAL

Chicken, tofu or steak stir fry w/ veggies & brown rice

Pasta w/ meat sauce, salad & milk

Grilled salmon w/ baked or roasted potato & salad

POST-EXERCISE MEAL

POST-EXERCISE MEAL

NO NEED FOR MEGA DOSES OF PROTEIN

Protein is needed post exercise for muscle repair and recovery

__________ is the recommended dosageHigh amounts of protein are difficult to digest

ALL DAY COMPETITIONS

Small meals consisting mostly of carbs with a little protein throughout the day

Complex, not simple carbs! (so sugar/pop)

Food examples:Bagels, english muffins, bananas, baked potatoes, soup, fruit, pasta, pancakes, sports drinks, yogurt, cereal, veggies

CARB LOADING

1

2

3

POPULAR SUPPLEMENTS

Project

Work in partners

Research a popular supplement (assigned by Mrs. Brown)

What are the benefits/risks/side effects of the supplement? What does it claim?

Create a poster & present to class

Arginine

Beta-Alanine

Branched-Chain Amino Acids (BCAA)

Caffeine

Carnitine

Chromium Picolinate

Creatine

Medium-Chain Triglycerides (MCT)

Pyruvate

Echinacea

Ginseng

Guarana

Willow Bark

Cordyceps

Arnica

SPORTS MED NUTRITION PROJECT

For this project you will be assigned to a popular supplement or herb to research. You should research what the product claims to do, what are the benefits of the product, what are the risks/side effects and how can this be found naturally. You will then create a poster (provided by Mrs. Brown) and present your findings to the class. You will work with a partner.