Nutrition for Individual Needs Chapter 6 Lesson 3

Performance Nutrition The Training Diet Balanced, moderate, and varied Eat more calories from nutrient-dense foods to maintain weight and energy levels

Hydration Becoming dehydrated can lead to an imbalance of electrolytes Electrolytes – minerals that help maintain the body’s fluid balance (sodium, chloride, potassium) 16-24 oz. 2-3 hours before heavy workout 6-12 oz. every 15-20 minutes during workout Rehydration – restoring lost body fluids (after workout) 16 oz. for every pound of body weight lost through sweat Plain water is best

“Making Weight” Wrestling and boxing Compete in specific weight classes Always compete at a weight that’s right for you.

Losing Weight Competing at a weight class below healthy weight can be dangerous Fasting, crash dieting, or trying to sweat off extra weight before weigh in - dehydration; harm performance & health Over time – loss of muscle mass Follow sensible plan ( ½ -1 lb each week)

Gaining Weight Balanced nutrition and exercise Supervised resistance training or weight lifting program – build muscle mass Extra calories from nutrient-dense foods, not protein supplements 1-2 lbs. per week

Eating Before Competition 3-4 hours before competition (stomach empty yet provides energy and free from hunger pangs) High in carbohydrates, low in fat and protein (stay in digestive system longer) Pasta, rice, vegetables, breads and fruits Drink plenty of water

Vegetarianism Vegetarian – a person who eats mostly or only plant foods Lacto-ovo vegetarianism Lacto vegetarianism Ovo vegetarianism Vegan

Meeting Nutrient Needs Variety of incomplete proteins Iron, zinc, and B vitamins Various nutrient-dense foods (fruits, vegetables, leafy greens, whole grains, nuts, seeds, legumes, dairy foods, and eggs Vegan – vegetarian who eats only plant foods Dietary supplements – non-food form of one or more nutrients

Risks of Dietary Supplements Megadose – a very large amount of a dietary supplement Herbal supplement – chemical substance from plants that may be sold as a dietary supplement Ephedra, lobelia, yohimbe, chaparral – herbal supplements known to have dangerous side effects