DO NOW… As an athlete, how can eating properly effect your performance?? What do you think are the 6 categories of nutrients?

Nutritional Considerations

Proper Eating Habits will…. 1. help the athlete train longer and at a higher intensity 2. delay the onset of fatigue 3. promote recovery 4. help the athletes body digest 5. improve body composition and strength 6. enhance concentration 7. help maintain a healthy immune system 8. reduce the chance of injury 9. reduce the risk of dehydration/heat cramps and stomachaches

Nutrients There are six major classes of nutrients: Carbohydrates Fats Minerals Proteins Vitamins Water

Carbohydrates (CHO) Primary source of fuel (glucose) for energy Simple carbohydrates (sugars) Complex carbohydrates (starches) Provide energy for high intensity exercise.

CHO The majority of dietary carbohydrates are derived from plant sources, grains, seeds fruits and vegetables. Recommended percentage of carbohydrates in a diet should range between 50-60% of daily calories.

Carbohydrate Loading Typically begins one week prior to competition. Includes a gradual tapering of physical activity accompanied with an increase in CHO ingestion. A high CHO meal is then consumed on the day of competition. This type of diet boosts the amount of glycogen stored in muscle tissue.

Fats (Lipids) Provide energy for muscle contraction, insulation and protection of vital organs such as kidneys and heart. The majority of dietary fats are derived from animal sources. (beef, pork, poultry and dairy products such as milk butter and cheese) Recommended percentage of fats in a diet should be 30% or less of the total daily calories.

Fats (lipids) Dietary fat Fatty acids Carrier of fat-soluble vitamins Provides certain essential fatty acids Important source of energy Used interchangeably with protein and carbohydrates Fatty acids Saturated, monounsaturated, polyunsaturated, and trans fatty acids

Proteins Majority of the body’s protein is found in muscle and connective tissue. Recommended percentage of protein in a diet should be 20% or less of the total daily calories. Protein comes from meat as well as from nuts and other non-meat sources. Meat protein includes beef, poultry, fish and seafood, as well as eggs and dairy products.

Vitamins Micronutrients Composed of carbon and other elements Must be obtained from diet Are essential to at least one vital process Are found in nearly all foods, particularly fruits and vegetables

Vitamins Complex organic substances the body needs in small amounts Measured in milligrams (mg) or micrograms (mcg) Fat-soluble Meats, liver, dairy products, eggs, and leafy green vegetables Water-soluble Whole grain cereals, leafy green vegetables, fruits, and legumes

Vitamin Classifications Water soluble B-vitamins C Most other vits. Fat soluble A D E K

Minerals Micronutrients Composed of elements other than carbon Serve important structural, electrical, and chemical roles in the body

Mineral Classifications Major (requirements: > 100 mg/day) Calcium Sodium Potassium Chloride and others Minor (requirements: < 100 mg/day) Iron Zinc Copper Iodine and others

Water H2O 55% to 60% of body weight Essential for life Temperature regulation Lubrication Transport

Water Most important, often neglected, nutrient Kidneys play an important role in conserving and excreting water On average, the body will lose approximately seven glasses of water each day To maintain proper hydration, drink six to eight glasses of fluids each day, more when active

The 6 Nutrients Each of the 6 nutrients has a role in the health and proper functioning of the human body. Physical activitiy places extra demands on the body, increasing the importance of the nutrients’ presence in the diet.

The 6 Nutrients Many of these nutrients are so critical to optimal performance that the total daily requirements are increased to meet the demands placed on the body. It is critical to consume adequate amounts of each nutrient on a daily basis as an athlete.

Extra Credit Keep a food journal for 2 days! Track EVERYTHING you eat (even that handful of M & M’s) including water. Include the amounts of what you are eating.