1. Greg Black College Athletes
Sports Nutrition
Greg Black
College Athletes

2. What is Sports Nutrition?
the study and practice of nutrition relating to athletic performance regarding the type and quantity of food fluid intake of an athlete.

3. Benefits of Sports Nutrition
Strength!
Speed!
Stamina!
Quicker Recovery Time!
Improved Performance!

4. Nutritional Necessities for Athletes
Calories
Carbohydrates
Fats
Proteins
Vitamins and Minerals

5. Calories
Need a certain amount of calories to fuel body and perform well
Athletes fail to realize how many calories they need
Nutrients that provide calories are…. Carbohydrates, protein, and fat

6. Carbohydrates Fuel for most exercises
Carbohydrates are suggested to be eaten during all meals
A low carbohydrate diet can affect athletes performances

7. Protein Helps build and repair muscles
Used for energy when carbs are absent
Foods are the best way to give your body protein rather than protein supplements

8. Fats Helps body maintain during long exercises Source of stored energy
Healthy fat choices: nuts, seeds, fish, avocados, and olives

9. Vitamins and Minerals
Regulates processes in the body to use energy from carbohydrates, protein, and fat.
Calcium and Iron are two essential minerals for the body
Calcium-build bones, length and strength
Iron-aids the body in energy metabolism

10. Hydration
All athletes must be hydrated before, during, and after practice and during performance to achieve maximum effort.
Athletes who become fatigue early are usually dehydrated.
11-14 cups a day is essential for athletes

11. Benefits of Water
Athletes lose concentration, coordination, and endurance capacity when not replacing water from lost sweat during exercise.
Helps regulate body temperature
Helps maintain proper muscle tone

12. Alcohol Alcohol has a negative effect on all physical activity.
Excessive drinking decreases your vitamin and mineral storage
Excessive drinking also destroys brains and liver cells

13. Maintaining Healthy Body Weight
Maintaining a healthy body weight is important
Reduced athletic performance can be caused due to too much body fat or too little muscle
A healthy body weight can lead to an increase in performance during competition

14. Suggestions for Breakfast
Whole grain waffles with maple syrup
Granola cereal with skim milk
Orange Juice
Fruit Smoothie

15. Suggestions for Lunch
Grilled chicken sandwich, with vegetables, water, fruit cup
Turkey sub on whole grain bread, baked chips, apple, iced tea
Rice with vegetables and black beans, garden vegetable salad, water

16. Suggestions for Dinner
Spaghetti with tomato sauce, sliced vegetables and water
Grilled fish, large green salad with vinaigrette, steamed vegetables, and iced tea
Chili with beans and rice, mixed berries, whole wheat crackers, and 100% fruit juice

17. Suggestions for Snack Pretzels Grapes or other fruits Light Popcorn
Trail Mix
Whole grain bagel with peanut butter

18. Suggestions for Pre-Exercise Meals
Hours before: Bagel with turkey, vegetables, banana, low fat yogurt, pretzels, 2 cups of skim milk
Hour before: Small turkey sandwich, banana, and sports drink

19. Suggestions for Post-Exercise Meals
Sports drink, 1 power bar
Sports drink, banana
2 cups of skim milk, 4 graham crackers
Bagel with peanut butter

20. Supplements
If you consume a balance diet there is no need for added nutritional supplements.
Most supplements are too good to be true!

21. Thank you for listening
Questions or Concerns???
Thank you for listening