Basic Nutrition for Athletes By: Bailey Henshaw

Today’s Lesson: Macronutrients & Water  Protein  Lipids  Carbohydrates  Water

Protein: Overview  Made up of amino acids-20 total  9 essential (need to acquire from diet)  11 non-essential (body produces)  Quality:  Complete-contains all essential AA’s Ex: animal products- eggs, dairy, meat  Incomplete-do not contain all essential AA’s Ex: plant foods-legumes, grains  Complementation :  Combining incomplete proteins can make a complete protein Ex: Rice with beans, lentils with corn

Protein: Food Sources  Found in plant and animal foods Examples:  Breads/grains/cereals3g/serving  Milk 6-8g/cup  Meat7g/oz*  Eggs 7g/each*

Why do athletes need protein?  Function:  Growth, repair, and maintenance of tissues  Energy (Used when diet lacks enough carbohydrates)  4 kcal/g  Need enough protein in diet to repair and rebuild muscle broken down during exercise  Approximate protein needs:  Average adult needs 0.8g of protein/kg of body weight per day  Strength training athletes need g of protein/kg of bodyweight per day  Endurance athletes need g of protein/kg of bodyweight per day

Lipids: Overview  Made up of fatty acids  Types:  Saturated Fats (Solid) Ex: Milk, dairy, eggs  Unsaturated Fats(Liquid)  Monounsaturated Fats Ex: Olive oil, avocadoes, peanuts  Polyunsaturated Fats Ex: Plant oils, fish, margarine

Essential Fats  Omega-3 and Omega-6  Function:  Keep skin healthy  Make up brain and nerve tissue  Immune response  Sources:  Nuts/seeds, whole grains, plant oils  Avoid- Hydrogenated (Trans) Fats  Fats processed in the food industry that are converted from liquid to solid  Too much in diet can lead to higher risk of cardiovascular disease

Why do athletes need lipids?  Function:  Helps body absorb fat soluble vitamins (A, D, E, K)  Insulation  Stored energy (9 kcal/g)  Fat is used as energy in athletes performing endurance exercise and is needed to access glycogen (carbohydrate) stores in the body  Restricting fats and other macronutrients can lead to: Female Athletic Triad  Disordered eating  Amenorrhea  Osteoporosis

Carbohydrates: Overview  Simple Sugars  Types- Glucose, Fructose, Sucrose, etc. Ex: Found in fruit, honey, table sugar, milk, molasses  Complex Carbohydrates:  Types- Starch, Glycogen, Fiber  Found in whole grains Ex: brown rice, wheat, barley, pasta

Carbohydrates: Food Sources  Breads/Cereals/Grains 15g/oz*  Milk 12g/cup  Fruit15/piece  Vegetables6g/0.5 cup

Why do athletes need Carbohydrates?  Function :  Preferred energy source-used immediately  4 kcal/g  Supports brain function  Low Carb/High Protein diets do not allow the reloading of muscle glycogen stores  Needed to maximize performance and recovery  Low muscle glycogen stores=muscle fatigue and inability to complete high intensity exercise

Water: Functions  Necessary for life  Transports energy and waste products  Regulates body temperature  Dehydration  Decreased athletic performance (low stamina, strength, concentration)  Exhaustion, nausea, headaches, muscle cramps

Water Tips  Recommended intake: oz. daily  Thirst is NOT a good indicator of hydration  Drink 2 hrs. before activity (1 oz. per 15 lbs. of body weight)  During activity (4-8 oz. every 15 min.)  After practice (3 cups for every 1 pound lost)  Sports Drinks-Can be effective in replacing electrolytes, but check the label  Less than 19g of Carb per 8 oz  Sodium– 50mg to 70mg per 8 oz