1. Sports Nutrition & Health concerns

2. Sports Nutrition Guidelines
For those of you who play sports or have an active lifestyle, these nutrition tips should be followed for improved athletic performance!

3. Training
Conditioning and nutrition is the key to top athletic performance
Daily food choices can make a difference between a good performance and a poor one
No need for sports bars or dietary supplements if you:
Eat a variety of nutrient dense foods
Follow the dietary guidelines

4. Training Athletes need to get: 55-60% of calories from carbohydrates
20-25% of calories from fat
15-20% of calories from protein

5. Pre-event/Exercise
The last meal before a competition or intense exercise should be:
Complex carbohydrate-rich meal
Examples: Grains, fruit, starchy vegetables, milk, and yogurt
2-4 hours before training or competition

6. Pre-Event/Exercise If you have a sensitive stomach, consume last meal:
4 hours before the event
Sip on a sports drink or easily digestible carbohydrate-filled snack in the hour prior to the event

7. Pre-Event/Exercise
The last meal before a competition or intense exercise should:
Include a moderate amount of protein
Low in fat
Low in fiber

8. Hydration Water helps the body regulate many important functions:
Temperature
Blood pressure
Nutrient concentration
Appropriate levels of electrolytes
Nutrient transportation
Recovery from intense training

9. Hydration Allowing the body to become dehydrated can cause:
Muscles to cramp
Alter blood pressure
Cause weight loss during exercise
Delay recovery time
Decrease performance

10. Hydration
Drinking too much water can alter electrolytes and cause bodily harm
Drink water before and after an event, even if you don’t feel thirsty
Drink water about every 15 minutes during an event

11. Hydration
Consider a sport drink for workouts over 45 minutes or workouts in the heat
Replenish 150% of lost fluid after training or an event
Monitor urine color
Pale yellow is ideal

12. During an Event/Exercise
Carbs are the body’s primary energy source during exercise
Dietary carbohydrates (grains, fruit, starchy vegetable, milk, and yogurt) are stored in the liver and in the muscles as glycogen
During exercise, the body draws upon these glycogen stores (primarily muscle glycogen) to fuel working muscles

13. During an Event/Exercise
Having carbohydrates in your body while exercising can help improve performance by:
Reducing the risk of hypoglycemia (low blood sugar)
Providing fuel for actively working muscles
Prevent “hitting the wall” and being forced to slow down or stop

14. During an Event/Exercise
Use protein and fats sparingly
You don’t want your body to start breaking down muscle for energy

15. Recovery
The body is primed to replenish lost nutrients soon after exercise.
After an event or exercise, start refueling within minutes.
Recovery has three stages
Stage 1: Snack + Fluid
Within minutes
Carbohydrates and grams of protein

16. Recovery Stage 2: Meal + Fluid Stage 3: Snack + Fluid Within 2 hours
Balance of carbohydrates, lean protein and low fats
Stage 3: Snack + Fluid
Within 4 hours
Carbohydrates and grams of protein

17. Health Concerns

18. Diet and Health
There is a relationship between a proper and healthy diet and the prevention, control and maintenance of health concerns
A doctor should always be consulted if you have any of the following health concerns

19. Anemia Causes Symptoms High Risk Prevention
Severe depletion of iron stores resulting in low blood hemoglobin
Weak, tired, mental state can be affected (confusion)
Menstruating women
Eat foods high in iron – red meat, eggs, dark green vegetables, fortified cereals. **Vitamin C improve absorbs of iron

20. Colon Cancer Causes Symptoms High Risk Prevention
Genetics, not getting enough fiber in the diet
Often, there are no early symptoms, but some individuals may have bloody stools, and abdominal pain
People who follow a diet low in fiber
Eat high fiber foods such as whole grains, fruits, vegetables (consume between grams fiber/day)

21. Diabetes – Type 1 (child,juvenile)
Causes
Symptoms
High Risk
Prevention
Hereditary – immune system attacks and destroys the insulin-producing cells in the pancreas
Increased thirst, frequent urination, extreme hunger, weight loss, fatigue, blurred vision, slow-healing sores
N/A
No prevention

22. Type 2 Diabetes (adult onset)
Causes
Symptoms
High Risk
Prevention
Excess body fat and inactivity
Increased thirst, frequent urination, extreme hunger, weight loss, fatigue, blurred vision, slow-healing wounds
Overweight and inactive individuals
Maintain a healthy weight, eat nutritious foods, and being physically active

23. Heart Disease Causes Symptoms High Risk Prevention
Plaque forms along the inner walls of the arteries
Chest pain, shortness of breath, pain, numbness and/or weakness or coldness in legs and/or arms
Genetics, age, high fat diet, lack of exercise, high stress, smoke and tobacco use
Decrease foods that are high in saturated fats and sodium and be physically active

24. Osteoporosis Causes Symptoms High Risk Prevention
Bones become porous and fragile due to lack of calcium
Bones break easily, curvature of the spine
Females, elderly, low calcium diet, thin, smoking, lack of exercise, alcohol use, chronic steroid use
Eat plenty of foods rich in calcium such as milk and dairy products, broccoli, salmon, and figs

25. Obesity Causes Symptoms High Risk Prevention
Having too much body fat, lack of exercise
(BMI > 30)
Sedentary lifestyle, poor diet
Balance calorie intake with output, eat nutrient-dense foods, avoid high sugar, sodium, fat, exercise