1. Nutrition for Athletes
SAQ Nutrition Unit

2. Top 12 Nutrition Facts for Athletes
Eat a large breakfast that contains carbohydrates and protein EVERYDAY!!
Eat a minimum of 4 meals a day, 5-6 would be best and eat every 2-3 hours
Carry a water bottle with you and drink even when you are not thirsty
Sleep a minimum of 8 hours a night; your body repairs/recovers when at rest. Sleep=gains in muscle strength and size
Take a daily multiple vitamin/mineral supplement cleared by strength training staff
Eat carbohydrates, proteins, good fat and vegetables at every meal

3. Top 12 Nutrition Facts for Athletes, continued.
7. Eat more raw vegetables. EX: Uncooked carrots, broccoli, cucumbers, onions, tomatoes. At least 5 servings. More = better 8. Eat a complete meal (rule 6) minutes after practice, conditioning, or weights. Eat a small meal minutes before training 9. Limit yourself to one of the following per week: fast food, fried foods, pizza, cheeseburgers, sweet snacks. Fried food 95% unhealthy, 5% healthy 10. Do not drink cola, iced tea, or any other drinks that contain: Pepsi, grape drink, iced tea, lemonade energy drink 11. Last meal (small) of the day should be hours before you go to bed, mostly protein 12. To gain weight eat more and more often, to lose fat eat the same amount of calories but eat more often

4. Why is it Important? Optimize athletic performance Delay fatigue
Enhanced healing of injuries and/or illness
Aids muscular recovery after a workout
Live a healthier life

5. Before We Get Specific…
There are five main nutrients that every athlete needs to succeed:
Water
Carbohydrates
Protein
Fat
Vitamins and Minerals

6. The Importance of Hydration
Water is one of the most important things for an athlete to have because a lot of fluid can be lost during training/competitions
Approximately 70% of your muscle tissue is WATER!
Think about it like this: Every drop of water that you sweat out MUST be replaced. Otherwise you risk dehydration, fatigue, and other potential injuries.
Athletes need cup of total fluid per day
You only feel thirsty when you’ve lost too much water SO:
DRINK EVEN WHEN YOU ARE NOT THIRSTY

7. What are the consequences of dehydration?
Amount of blood pumped with each heart beat decreases.
Exercising muscles do not receive enough oxygen.
Exhaustion sets in and the athlete’s performance suffers.
By-products of exercise are not flushed out of the body as regularly.

8. Increase Your Fluid Intake
Drink on a schedule, not just when you are thirsty
Carrying a water bottle helps with this
Gulps are better than sips to increase your fluid intake
Try to avoid caffeine, carbonation, and fruit juice just prior to exercise
*Beverages that contain alcohol and diuretics (caffeine is a diuretic, so coffee and soda ARE NOT good fluid replacement drinks) cause water loss

9. Avoiding dehydration
Your brain signals thirst, and by the time you realize you are thirsty you have lost 1% of your body weight. 1% = 1 ½ lbs loss for 150lb athlete
For every 1lb. lost = drink 2 cups of water
A 2% loss can significantly hurt your performance, and can lead to heat exhaustion and eventually heat stroke.
Ideally, pre- and post- exercise weight should be the same, indicating that intake has equaled output.
Remember, weight loss during exercise represents fluid loss not fat loss.

10. What to drink: WINNERS LOSERS
Water – preferred fluid before, during and after
Sports Drinks – may provide a competitive edge during continuous exercise for 60 minutes or longer
Juices – best if used after exercise to replace fluids and carbs. Their concentrated fructose can cause cramping and diarrhea
Milk
LOSERS
Soda/Pop – usually high in concentrated sugar which can cause diarrhea and cramping.
Energy Drinks
Sweet Tea
Alcohol

11. AVOIDING DEHYDRATION HOW MUCH FLUID: WHEN:
Up to 3 CUPS HOURS before Event
2 cups minutes pre-game Pre-event
1 cup every minutes During Event
2 cups for every 1 lb loss of body # Post-Event
½ your body weight in ounces Daily
Example: 160 lbs = 80 oz. of fluids daily

12. The Call for Carbs
Carbohydrates are the main fuel for an athlete’s body
Carbs provide up to 50% of an athlete’s energy
Including the proper amount of carbohydrates in your diet will aid your performance and strength
An athlete’s diet should contain 50-70% carbohydrates
Excess carbs stored as GLYCOGEN in muscles/liver and provides energy when needed
Low carb diets for athletes can lead to sub-optimal performance

13. What are the Carbs you should eat?
You should eat SIMPLE carbs immediately before a competition, you should eat COMPLEX carbs hours before an event(also known as empty carbs)
The difference between the simple and complex is how quickly it is absorbed and digested.
Simple Carbs are simple sugars, quickly absorbed and digested. Examples, fruit and veggies.
Complex carbs are starches from by long chains and take longer to breakdown. Example, white bread and pastas.

14. The Power of PROTEIN
Most athletes know that protein is important in their diet
Proteins are used for energy once carbohydrates and fats have been used
When extra protein is consumed, the body stores it as fat and uses it when necessary
Used for building and repairing muscles, red blood cells, hair, and other tissues. Muscle tissue depends on protein to repair the damage done during exercise.
Although athletes’ protein needs are slightly higher than non-athletes’, research shows that most athletes can eat enough protein without using additional supplements or following a high-protein diet

15. LEAN SOURCES of Meat/Protein
Making lean choices will provide you with the ingredients you need for re-building your muscle.
BEEF: ground sirloin, filet, round, and lean ground beef (96% lean)
FISH: all fish (not fried)
Chicken/Turkey: skinless (grilled, backed and broiled)
Pork: Center Cut, Lean
Eggs: 1 yolk/day plus egg whites/egg substitutes
Deli Meats: Lean Turkey, Ham or Roast Beef
Soy Products: Tofu, soy milk, edamame (soy beans)
Dairy: 2% sliced cheese, parmesan cheese, low fat cream cheese, part skim mozzarella, skim or low-fat milk, yogurt

16. Is too much protein, good or bad?
Consuming more protein than you need may put you at risk for several health conditions, especially if you follow a high-protein diet for longer than a few months.
If you consume more protein-rich calories than you burn on a consistent basis, you will gain weight over time. Without regular strength training sessions, much of that added weight may show up as body fat.
Everyone needs protein to maintain good health, but not everyone needs the same amount. Americans consume double the recommended amount.

17. How much protein do you need?
An athlete’s diet should contain 15-25% protein.
Protein needs range from grams/pound of body weight for athletes. **Your protein needs will change throughout your training schedule. You may require more protein in your strength building phase vs during your competitive season.
Strength based athletes and athletes in strength building phases of training grams per pound of body weight. For 180lb athlete eat grams of protein.
Endurance athletes and athletes in endurance building portions of training/competition = grams per pound of body weight. For 180lb athlete eat grams of protein.

18. Wait, Fat is Important?
Contrary to what some people believe, a small amount of fat is very important in an athlete’s diet
Fat is the source of energy for prolonged exercise (an hour or longer)
Fat should make up no more than 15-25% of calories that an athlete eats.
Fat takes a long time to break down and be converted to energy. Moderate your fat intake will help you perform better.

19. Fat Choices Healthier fat choices include: Nuts Seeds Olive oil
Canola oil
Fish
Avocados
Olives

20. Vitamins and Mineral
Needed to regulate processes in the body used to utilize energy from carbohydrates, proteins and fat
Deficiencies of vitamins and minerals can lead to osteoporosis(in women) and injuries
Important vitamins and minerals include:
Vitamin D – EVERY ATHLETE SHOULD TAKE THIS, promotes bone and muscle health. It is used for treating weak bones, bone loss, muscle weakness, and boosting the immune system. Most Vitamin D is obtained through exposure to sunlight.
Calcium – builds bone strength, helps your muscles contract and helps your nerves to function (found in dairy, dark-green vegetables)
Iron – aids in energy metabolism, deficiency can lead to weakness and reduced resistance to infection. Vitamin C increases body’s ability to absorb iron (found in lean meats, eggs, whole grains, green leafy vegetables)

21. Supplements
Currently, the supplement industry is a multi-billion dollar industry.
MORE FRAUD EXISTS IN THIS AREA THAN ANY OTHER SEGMENT OF THE FITNESS INDUSTRY. Many are not regulated by the Food &Drug Administration.
Many people reach for a supplement when they should more closely examine their diets
Supplements are often untested and the effects that they boast about providing are PLACEBOS, meaning that they are ALL IN YOUR HEAD
Supplements are totally different from taking vitamins, as vitamins are needed for the body to function properly
BOTTOM LINE: If you are consuming a balanced diet, there is no added value in any type of nutritional supplement

22. Increasing LEAN MUSCLE MASS Strength. Power. Speed.
Putting on lean muscle mass can be even harder than losing body fat.
It takes a great deal of dedication and perseverance and lost FOOD FOR FUEL to build bigger muscles.
There is no short cut to gaining muscle.

23. TIPS FOR GAINING WEIGHT
Never skip meals. Get up for breakfast. Cannot skip lunch. Dinner needs to be prepared and eaten.
Eat 3 snacks every day. Midmorning, mid-afternoon, and evening, In order to gain weight you need to fuel your body at regular times.
Drink caloric beverages. Choose low-fat milk, 100% fruit juice, or sports drinks
Choose calorie-dense foods. Eat potatoes, corn or peas instead of celery or carrot sticks. Choose a banana or cranberry juice instead of an apple or orange juice. Granola cereal is more calorie-dense than puffed rice.
Eat more when you can. Take seconds and even thirds when possible.

24. FAT LOSS
Losing weight is a delicate balancing act. You must consume enough calories to maintain your muscle mass an preserve your metabolism while creating a slight energy deficit.
Creating new lifestyle habits (reducing fat intake, modifying junk food habits) is always the best way to go!
**BE CAREFUL: if you cut back on calories too much, the weight you lose can be mostly muscle.
**Exercise must be included in your weight loss plan. Use body composition testing to help monitor your weight loss.

25. TIPS TO HELP LOSE BODY FAT:
Eat frequently throughout the day boosts metabolism, and maintains lean muscle tissue.
Limit or restrict high fat and fried foods.
Minimize late night eating. Eating late at night can be detrimental to weight loss due to late night choices. If you are hungry, EAT but choose fruit, vegetables or low fat dairy!
Eat higher fiber foods.
Add plenty of fresh fruits and vegetables.
Eat smaller portions.
Add cardiovascular exercise when advised by your conditioning coach.

26. RECOVERY NUTRITION
To recover from the high demands of strenuous exercise/training, you should REFUEL YOUR MUSCLES WITH HIGH CARBOHYDRATE FOODS WITHIN minutes of exercise.
Remember, carbs are the gasoline for your body. They keep your body’s fuel tank FULL. You will recover faster and minimize fatigue. Plan ahead to have the right foods available.
COMMON MISTAKES:
Greasy, fatty foods
Too much protein
Too few calories

27. HIGH PERFORMANCE RECOVERY
Eat a high carb snack within minutes of training.
Follow up with a high carb meal within 1 hour of training.
High performance combination recovery meals/snacks:
Bowl of cereal, low fat milk, and fruit (breakfast)
2 slices of wheat bread and fruit
Pasta, rice, potato, or bread with protein (dinner)
Yogurt and fruit or pretzels (snack)
Energy bar

28. Your CARB needs after exercise
You must eat your required amount to fully replace carbohydrate stores.
BODY WEIGHT CARBS (grams)
120 lbs
140 lbs
160 lbs
180 lbs
200 lbs
220 lbs
240 lbs
270 lbs

29. Carb foods for RECOVERY
Rice, cooked 1 cup
Pasta, cooked 1 cup
Bagel 1
English muffin 1
Oatmeal, regular 1 cup
Raisin bran 1 cup
Grapenuts 1 cup
Whole-wheat bread 1 slice
Granola Bar 1 pkg
Fig Newton 1
Pizza (cheese) 1 slice
Raisins, seedless ½ cup
Grapes cup
Banana 1
Potato, mashed 1 cup
Rice, cooked 1 cup
Pasta, cooked 1 cup
Bagel 1
English muffin 1
Oatmeal, regular 1 cup
Raisin bran 1 cup
Grapenuts 1 cup
Whole-wheat bread 1 slice
Granola Bar 1 pkg
Fig Newton 1
Pizza (cheese) 1 slice
Raisins, seedless ½ cup
Grapes cup
Banana 1
Potato, mashed 1 cup
Corn 1 cup
Baked Beans 1 cup
Milk, skim, or 1% 1 cup
Frozen yogurt, low fat 1 cup
Pudding, chocolate 1 cup
Low-fat vanilla shake 1 serving
Gatorade 8 oz.
Cranberry Juice box 1 cup
Power bar 1
Crunchy Granola bar 1
Builder Bar 1
Clif Bar 1
Harvest Bar 1
Met-Rx High Protein 1
Protein Plus Power Bar 1
** Bold foods can be packed in your bag!

30. SNACK ATTACK
Eating frequently throughout the day is the best way to rev-up your metabolism, and stay fueled for competition.
Snacking between meals can increase your energy levels and improve you performance.

31. SNACKS to have through the day
Sandwich: lean turkey, ham, roast beef, or chicken breast on 2 slices of whole grain bread. Light mayo and mustard
Peanut butter and jelly: on whole wheat
Energy Bars: Clif Bar, Builder Bar, Balance, or Zone Bar
Whole Wheat Crackers: add cheese or peanut butter for added protein
Nuts: 15 cashews, almonds, peanuts, pistachios = 100 calories
Small cup of cottage cheese: add fruit
Fresh fruit w/ protein and/or fat: nuts, cheese, peanut butter
Baked chips w salsa: add 2% cheese for increased protein
Granola Bar
Hummus and veggies
Yogurt w granola or fresh fruit in it
Smoothie

32. HOW DOES THIS INFORMATION TRANSFER TO YOUR PLATE?
Nutrition Breakdown
An athlete’s diet should be:
Rich in carbohydrates (50-70% of calories)
Moderate in protein (15-25% of calories)
Low in fat (15-25% of calories)
Low in empty calories/carbs. You can still eat snack foods, just try to limit yourself. (EX: Don’t eat pizza more than once per week)
HOW DOES THIS INFORMATION TRANSFER TO YOUR PLATE?

33. Healthy Breakfast Options
Whole grain waffles with maple syrup
Handful of walnuts
Granola cereal with milk
Whole wheat toast with fruit spread
Orange juice
Ham and cheese sandwich
Oatmeal
Canadian bacon
Fruit cup
Whole grain English muffin with peanut butter
Fruit smoothie
Graham crackers
Fresh fruit

34. Healthy Lunch Options
Bean burrito, baked chips and salsa, and 100% fruit juice
Grilled chicken sandwich, baked potato with veggies, iced tea, fruit cup
Turkey sub on whole-grain bread, baked chips, apple, water
Rice with vegetables and black beans, garden veggie salad, fruit cup, skim milk

35. Healthy Dinner Options
Spaghetti with tomato sauce and sliced veggies, spinach salad, milk
Vegetarian pizza, water, tossed salad, whole-grain roll, apple crisps
Chili with beans and rice, mixed berries, whole wheat crackers, 100% fruit juice
Grilled fish filet, large green salad with vinaigrette, steamed veggies, iced tea

36. Healthy Snack Choices Whole grain bagel with peanut butter
Grapes or other fresh fruits
Pretzels
Sliced turkey on whole grain crackers
Light popcorn
Peanuts
Cottage cheese
Trail Mix
Breakfast bars, sports bars
String cheese

37. Habits for HS & Collegiate athletes