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Greg Black College Athletes
Sports Nutrition Greg Black College Athletes
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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.
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Benefits of Sports Nutrition
Strength! Speed! Stamina! Quicker Recovery Time! Improved Performance!
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Nutritional Necessities for Athletes
Calories Carbohydrates Fats Proteins Vitamins and Minerals
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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
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Carbohydrates Fuel for most exercises
Carbohydrates are suggested to be eaten during all meals A low carbohydrate diet can affect athletes performances
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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
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Fats Helps body maintain during long exercises Source of stored energy
Healthy fat choices: nuts, seeds, fish, avocados, and olives
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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
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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
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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
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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
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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
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Suggestions for Breakfast
Whole grain waffles with maple syrup Granola cereal with skim milk Orange Juice Fruit Smoothie
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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
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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
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Suggestions for Snack Pretzels Grapes or other fruits Light Popcorn
Trail Mix Whole grain bagel with peanut butter
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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
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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
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Supplements If you consume a balance diet there is no need for added nutritional supplements. Most supplements are too good to be true!
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Thank you for listening
Questions or Concerns??? Thank you for listening
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