1. Nutrition and Athletes & Special Dietary Concerns

2. What nutrients do athletes need?
A steady supply of ALL nutrients, but especially:
COMPLEX CARBOHYDRATES!
During digestion, carbs are broken down into simple sugar (glucose), which is used for energy

3. Athletes also need WATER!
Need hydration- without it, athletes can become DEHYDRATED
Symptoms include becoming weak and confused
Drink BEFORE, DURING, and AFTER an event
Drink even if you don’t feel thirsty!

4. Timing of Meals
Eat 3-4 hours prior to the event to allow for proper digestion
Choose foods that are:
Low in fat & protein (fat takes longer to digest)
High in complex carbs
Foods you’ve eaten before
Part of a reasonably sized meal

5. Avoid sugary foods… Within an hour of the event!
It’s a quick burst of energy that DOES NOT last
Can lead to fatigue or shakiness during the event

6. Are anabolic steroids legal?
NO!
Dangerous side effects
Damaging to fertility (ability to have children)
Impairs bone growth
Over time- damages liver, heart, stomach, causes high blood pressure
Can cause trembling, breath odor, and acne
Psychological side effects:
Users become aggressive, irritable, and hyperactive

7. The best way to become a star athlete?
NO QUICK FIXES!
Careful training and sound nutrition practiced every day are the surest ways to long-lasting top athletic performance
It’s great to be athletic- regular exercise burns calories

8. Special Dietary Concerns
High Cholesterol
High Blood Pressure
Diabetes
Food Allergies
Food Intolerance

9. Nutrition and Heart Disease
HIGH CHOLESTEROL:
People with high cholesterol
may develop heart disease.
Lowering total fat & saturated fat
and increasing soluble fiber is
recommended.
HIGH BLOOD PRESSURE:
Also a risk factor for heart disease. Need to lower fat and SODIUM in food choices

10. Nutrition & Diabetes DIABETES:
A condition in which the body cannot control blood sugar levels
Can cause serious damage to the kidneys, eyes, and heart
Eating the right kinds of carbohydrates and the right balance of foods help to control diabetes

11. Food Allergies Food allergies:
An abnormal physical response to certain foods INVOLVING the IMMUNE system
Ex: itching, rashes, hives, abdominal pain, difficulty breathing
Common food allergies: fish, shellfish, nuts (especially peanuts)
Common for children: cow’s milk, peanuts, eggs

12. Food Intolerance Reaction NOT involving the immune system
More likely to cause digestive problems
Ex: Lactose intolerance
Lactose is the sugar found in cow’s milk!