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Published byAmbrose Hicks Modified over 9 years ago
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Basic Nutrition for Athletes By: Bailey Henshaw
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Today’s Lesson: Macronutrients & Water Protein Lipids Carbohydrates Water
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Protein: Overview Made up of amino acids-20 total 9 essential (need to acquire from diet) 11 non-essential (body produces) Quality: Complete-contains all essential AA’s Ex: animal products- eggs, dairy, meat Incomplete-do not contain all essential AA’s Ex: plant foods-legumes, grains Complementation : Combining incomplete proteins can make a complete protein Ex: Rice with beans, lentils with corn
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Protein: Food Sources Found in plant and animal foods Examples: Breads/grains/cereals3g/serving Milk 6-8g/cup Meat7g/oz* Eggs 7g/each*
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Why do athletes need protein? Function: Growth, repair, and maintenance of tissues Energy (Used when diet lacks enough carbohydrates) 4 kcal/g Need enough protein in diet to repair and rebuild muscle broken down during exercise Approximate protein needs: Average adult needs 0.8g of protein/kg of body weight per day Strength training athletes need 1.4-1.8g of protein/kg of bodyweight per day Endurance athletes need 1.2-1.4g of protein/kg of bodyweight per day
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Lipids: Overview Made up of fatty acids Types: Saturated Fats (Solid) Ex: Milk, dairy, eggs Unsaturated Fats(Liquid) Monounsaturated Fats Ex: Olive oil, avocadoes, peanuts Polyunsaturated Fats Ex: Plant oils, fish, margarine
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Essential Fats Omega-3 and Omega-6 Function: Keep skin healthy Make up brain and nerve tissue Immune response Sources: Nuts/seeds, whole grains, plant oils Avoid- Hydrogenated (Trans) Fats Fats processed in the food industry that are converted from liquid to solid Too much in diet can lead to higher risk of cardiovascular disease
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Why do athletes need lipids? Function: Helps body absorb fat soluble vitamins (A, D, E, K) Insulation Stored energy (9 kcal/g) Fat is used as energy in athletes performing endurance exercise and is needed to access glycogen (carbohydrate) stores in the body Restricting fats and other macronutrients can lead to: Female Athletic Triad Disordered eating Amenorrhea Osteoporosis
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Carbohydrates: Overview Simple Sugars Types- Glucose, Fructose, Sucrose, etc. Ex: Found in fruit, honey, table sugar, milk, molasses Complex Carbohydrates: Types- Starch, Glycogen, Fiber Found in whole grains Ex: brown rice, wheat, barley, pasta
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Carbohydrates: Food Sources Breads/Cereals/Grains 15g/oz* Milk 12g/cup Fruit15/piece Vegetables6g/0.5 cup
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Why do athletes need Carbohydrates? Function : Preferred energy source-used immediately 4 kcal/g Supports brain function Low Carb/High Protein diets do not allow the reloading of muscle glycogen stores Needed to maximize performance and recovery Low muscle glycogen stores=muscle fatigue and inability to complete high intensity exercise
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Water: Functions Necessary for life Transports energy and waste products Regulates body temperature Dehydration Decreased athletic performance (low stamina, strength, concentration) Exhaustion, nausea, headaches, muscle cramps
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Water Tips Recommended intake: 80-120 oz. daily Thirst is NOT a good indicator of hydration Drink 2 hrs. before activity (1 oz. per 15 lbs. of body weight) During activity (4-8 oz. every 15 min.) After practice (3 cups for every 1 pound lost) Sports Drinks-Can be effective in replacing electrolytes, but check the label Less than 19g of Carb per 8 oz Sodium– 50mg to 70mg per 8 oz
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