2. Michael Brown College Athletes

3.  Obtaining the food necessary for health and growth.  Branch of science that deals with nutrients  Three Marco-Nutrients  Two Micro-Nutrients

4.  Healthier lifestyle  Better performance  Reduce risk of chronic disease  Happier Lifestyle

5.  Carbohydrates Carbohydrates  Proteins Proteins  Lipid/Fats Lipid/Fats

6.  Vitamins  Water soluble  Fat Soluble  Minerals

7.  Should consist of 55-60% of diet  Athletes benefit having carbohydrates in the body  Storage of carbohydrates in the body is called glycogen  Glycogen is converted to glucose to be used as energy Return

8. Complex Carbs  Low fat dairy  Nuts, seeds, and legumes  Whole grain breads  Whole grain pastas  Some Fruits  Veggies Simple Carbs  Whole milk  Honey  White grains  Some fruits  Packaged cereal  Soda

9.  The body stays fueled longer  Digests Better  Lose Weight  Healthy Heart

10.  Instead of white bread and pasta, switch to whole grain bread and pasta  Instead of chips, try raw veggies  Instead of rice, try to switch to beans

11.  Should consist of 20-25% of your diet  Digested into Amino Acids and then turned back to protein  Building blocks of protein  Move organisms around the body  Complete vs. Incomplete proteins Return

12.  meats, poultry, and fish  Legumes  tofu  Eggs  nuts and seeds  milk and milk products

13.  Protein that has all amino acids  Also known as high quality proteins  Meats  Fish  Milk  Cheese  Proteins that is missing one or more amino acid  Also known as complementary proteins  Beans  Rice  Grains  Tofu

14.  Should consist of 15-20% of your daily diet  Triglycerides  Saturated Fat Vs. Unsaturated Fat Return

15.  95% of the fats in the body  Storage form of fat into calories  Stores in the adipose  Unhealthy at high levels  Between meals Triglycerides are burned off

16.  Two Types  Mono unsaturated  two adjoining carbon atoms are attached by a double bond  Poly unsaturated  more than one area of the carbon chain can accept additional hydrogen atoms  Less Stable  Commonly found in animals  Solid at room temperature (Butter)  More stable

17.  Three to Four ours before event  500-100 Calories  High in starch (Complex Carbohydrates), low in lipids  Carbohydrates are burned off immediately, Lipids are stored  Very Little Fiber  Adequate water

18.  Small meal eaten within thirty minutes is very beneficial.  500-900 Calories  Containing all three Macro-nutrients  500 Calorie  2 oz. lean meat or protein  Fruit  Easily digested Carb  900 Calorie  2 oz. lean meat or protein  Fruit  Baked Potato/Pasta  Veggie

19.  Weigh yourself before and after event  Drink 24 ounces of fluid for every pound lost  Drink only water

20.  Essential nutrients found in foods  Crucial for maintaining optimal health  Two Types  Water Soluble  Fat Soluble

21. Water Soluble  B-Complex and Vitamin C  Most important  Dissolve in water  NOT stored in the body Fat Soluble  Vitamins A, D, E, and K  Dissolve in the fat if not used  Stored in liver if not used Vitamins Water Soluble Fat Soluble B- Complex Vitamin C Vitamins A D E+ K

22.  Works with Vitamins to help the absorption of certain vitamins  Vitamin D helps the absorption of calcium  Important Minerals  Calcium  Chromium  Folate  Iron  Magnesium  Selenium