1. Nutrition for Individual Needs
Chapter 6 Lesson 3

2. Performance Nutrition
The Training Diet
Balanced, moderate, and varied
Eat more calories from nutrient-dense foods to maintain weight and energy levels

3. Hydration Becoming dehydrated can lead to an imbalance of electrolytes
Electrolytes – minerals that help maintain the body’s fluid balance (sodium, chloride, potassium)
16-24 oz. 2-3 hours before heavy workout
6-12 oz. every minutes during workout
Rehydration – restoring lost body fluids (after workout)
16 oz. for every pound of body weight lost through sweat
Plain water is best

4. “Making Weight” Wrestling and boxing
Compete in specific weight classes
Always compete at a weight that’s right for you.

5. Losing Weight
Competing at a weight class below healthy weight can be dangerous
Fasting, crash dieting, or trying to sweat off extra weight before weigh in - dehydration; harm performance & health
Over time – loss of muscle mass
Follow sensible plan ( ½ -1 lb each week)

6. Gaining Weight Balanced nutrition and exercise
Supervised resistance training or weight lifting program – build muscle mass
Extra calories from nutrient-dense foods, not protein supplements
1-2 lbs. per week

7. Eating Before Competition
3-4 hours before competition (stomach empty yet provides energy and free from hunger pangs)
High in carbohydrates, low in fat and protein (stay in digestive system longer)
Pasta, rice, vegetables, breads and fruits
Drink plenty of water

8. Vegetarianism
Vegetarian – a person who eats mostly or only plant foods
Lacto-ovo vegetarianism
Lacto vegetarianism
Ovo vegetarianism
Vegan

9. Meeting Nutrient Needs
Variety of incomplete proteins
Iron, zinc, and B vitamins
Various nutrient-dense foods (fruits, vegetables, leafy greens, whole grains, nuts, seeds, legumes, dairy foods, and eggs
Vegan – vegetarian who eats only plant foods
Dietary supplements – non-food form of one or more nutrients

10. Risks of Dietary Supplements
Megadose – a very large amount of a dietary supplement
Herbal supplement – chemical substance from plants that may be sold as a dietary supplement
Ephedra, lobelia, yohimbe, chaparral – herbal supplements known to have dangerous side effects