NUTRITION PRINCIPLES FOR ATHLETES

ATHLETES VS. AVERAGE PERSON Should there be a difference in their diet? Why? How frequently should an athlete eat? Why? Why do people say, “Breakfast is the most important meal of the day”?

FACTORS THAT INFLUENCE DIET AGE BODY SIZE GENDER GENETICS ENVIRONMENTAL TRAINING CONDITIONS DURATION OF TRAINING FREQUENCY OF TRAINING INTENSITY OF TRAINING

B ENEFITS OF GOOD NUTRITION Supports normal growth Maintains muscles and bones Promotes a healthy complexion Provides enough blood to cleanse and nourish all body parts Reduces the risk of developing illnesses later in life. *Cardiovascular Disease

PROPER NUTRITION & THE ATHLETE DECREASED TIME OF RECOVERY INCREASED ENERGY DECRESED LOSS OF MUSCLE TISSUE IN SEASON INCREASED STAMINA INJURY PREVENTION IMPROVED HEALTH IMPROVED PERFORMANCE!!!

P OOR N UTRITION Malnutrition : The results in the body after poor nutrition Undernutrition : Too little food energy or too few nutrients to prevent disease and promote growth Overnutrition : Too much food energy or excess nutrients to the degree of causing disease or increasing the risk for disease. (salt, fat, cholesterol)

N UTRIENT Chemical substances in foods that furnish the body with fuel for energy, maintenance for body tissues and help in the regulation of body process.

W HAT ARE THE 6 MAJOR NUTRIENTS ? ENERGY: Carbohydrates (CHO) Protein Fat REGULATORS: Vitamins Minerals Water

C ARBOHYDRATES ( CHO ) Main source of energy for the body ***Supplies 4 calories of energy for every gram of food Sugars, starches and fibers Your body can only store a limited amount of carbohydrates. Glycogen - excess carbohydrates that are stored like fat. MYOGEN Sources of carbohydrates include: vegetables, beans, potatoes, pasta, rice, bran, popcorn and fruit.

S IMPLE C ARBOHYDRATES Sugars that enter the bloodstream rapidly and provide quick energy Provide calories but contains very few vitamins and minerals Source: table sugar, fruits, honey, milk, candy and soda pop

C OMPLEX C ARBOHYDRATES Most of the calories in our diets come from complex carbohydrates It is compromised of starches and fibers The mixture of saliva and carbohydrate foods produce a simple sugar called glucose Glucose is used by cells to produce energy and heat. Glycogen= 3 glucose molecules. Storage form of glucose.

COMPLEX CARBS… Starch: Food substance that is made and stored in most plants. Provide long lasting energy. Fiber: The part of grains and plant foods that cannot be digested (roughage) Helps to clear the digestive tract. Helps to decrease blood cholesterol level and the risk of developing heart disease.

P ROTEIN Needed for growth. Builds, repairs and maintains body tissues. ***Each gram of protein provides 4 calories Complete Protein: Contains all of the essential amino acids. The body needs 20 amino acids to function properly. Body can only produce 11 of these amino acids.

PROTEIN… Amino acids: building blocks that make up proteins. Essential amino acids: the 9 amino acids that the body cannot produce. They must come from the foods that you eat.

C OMPLETE P ROTEIN C ONTAINS ALL OF THE ESSENTIAL AMINO ACIDS. The body needs 20 amino acids to function properly The body can only produce 11 of these amino acids Sources: Meat, fish, poultry, milk, yogurt, eggs, and soybeans

I NCOMPLETE P ROTEIN P ROTEINS FROM PLANT SOURCES THAT DO NOT CONTAIN THE ESSENTIAL AMINO ACIDS Grains-(whole grains, pasta & corn) Legumes-(dried beans, peas and lentils) Nuts and seeds **They can be combined to provide all of the essential amino acids you need.

F ATS Provides energy and helps to store and use vitamins. ***Each gram of fat supplies 9 calories of energy Helps to maintain body heat, storage and use of vitamins A, D, E and K. Protection

S ATURATED F AT Comes from dairy products, meat and poultry. Appears solid when stored at room temperature. Contributes to the level of cholesterol in a persons blood Unsaturated Fat Comes from plant products and fish. Appears liquid at room temperature

C HOLESTEROL A fat like substance made in humans Used to help maintain cells in the body HDL(High Density Lipoprotein)-The “Good” Cholesterol. Carries the excess cholesterol LDL’s to liver for digestion. LDL(Low)-Delivers cholesterol, fats to cells.

V ITAMINS Nutrients- help the body process carbohydrates, proteins and fats. Fat soluble vitamins: Vitamins that dissolve in fat. Water Soluble Vitamins: Vitamins which dissolve in water.

W ATER Involved in all body processes. Blood, waste removal, body temperature and cushions joints and spinal cord. 60% of body mass 6-8 glasses of water per day Signs of Dehydration: Dizziness, fatigue, weakness, dry mouth, headaches, blurred vision and yellow urination.

M INERALS Helps to regulate many chemical reactions in the body; Ca+, Na, Sodium, Iron Macro Mineral-Minerals which must be consumed in large amounts(calcium & sodium) Trace Mineral-Needed in small amounts(iron and zinc) The role of osmosis.

WATER & THE ATHLETE WATER REPLENISHMENT IS THE MOST IMPORTANT FACTOR DURING EXERCISE DRINK A MINIMUM OF 1 TO 1.5 GALLONS / DAY FLUSHES OUT WASTE PRODUCTS MAINTAINS THE BODIES COOLING SYSTEM PREVENTS MUSCLE CRAMPS, STRAINS AND PULLS

HTTP :// CAS. BELLARMINE. EDU / TIETJEN /H U MAN B IOOGY / PUMP 2. GIF HTTP :// CAS. BELLARMINE. EDU / TIETJEN /H U MAN B IOOGY / PUMP 2. GIF WATER BALANCE, ENERGY TRANSFER, AND ELECTROLYTES

5 STEPS TO INCREASE LEAN MUSCLE MASS 1. EAT 5-6 MEALSDAILY 2. KEEP FAT INTAKE LOW- NO MORE THAN 10%-18% OF TOTAL CALORIC INTAKE 3. GET PROPER AMOUNT OF PROTEIN EACH DAY (2 GRAMS PER KG OF BODY WEIGHT) 4. SUPPLEMENT YOUR DIET WITH QUALITY PROTEIN SUPPLEMENTS & VITAMINS WITH ANTIOXIDANTS 5. MAINTAIN AEROBIC EXERCISE BECAUSE IT HELPS TO BURN FAT AND INCREASE BLOOD

POST GAME ( WORK OUT ) MEAL WITHIN ONE HOUR AFTER WORKOUT 50 GRAMS OF PROTEIN, 100 GRAMS OF CARBOHYDRATES AS A POST WORKOUT RULE! KEY IS TO REPLENISH MUSCLE GLYCOGEN DRINK A SPORTS DRINK TO REPLENISH ELECTROLYTES.