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    Sports Nutrition

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    The document provides information on proper nutrition for athletes. It discusses that proper nutritional intake can help athletes be leaner, stronger, and able to withstand training and competition rigors. It explains that carbohydrates, protein, fats, water, vitamins, and minerals are important nutrients for fueling the body and discusses recommendations for intake of each. Specific foods that are good sources of these nutrients are also outlined. The document provides guidance on pre-and post-workout nutrition and hydration and electrolyte needs for athletes. A list of on-campus dining options that provide healthy meal choices is also included.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sports Nutrition

    Uploaded by

    api-304006337
    125 views47 pages
    The document provides information on proper nutrition for athletes. It discusses that proper nutritional intake can help athletes be leaner, stronger, and able to withstand training and competition rigors. It explains that carbohydrates, protein, fats, water, vitamins, and minerals are important nutrients for fueling the body and discusses recommendations for intake of each. Specific foods that are good sources of these nutrients are also outlined. The document provides guidance on pre-and post-workout nutrition and hydration and electrolyte needs for athletes. A list of on-campus dining options that provide healthy meal choices is also included.

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    The document provides information on proper nutrition for athletes. It discusses that proper nutritional intake can help athletes be leaner, stronger, and able to withstand training and competition rigors. It explains that carbohydrates, protein, fats, water, vitamins, and minerals are important nutrients for fueling the body and discusses recommendations for intake of each. Specific foods that are good sources of these nutrients are also outlined. The document provides guidance on pre-and post-workout nutrition and hydration and electrolyte needs for athletes. A list of on-campus dining options that provide healthy meal choices is also included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    125 views47 pages

    Sports Nutrition

    Uploaded by

    api-304006337
    The document provides information on proper nutrition for athletes. It discusses that proper nutritional intake can help athletes be leaner, stronger, and able to withstand training and competition rigors. It explains that carbohydrates, protein, fats, water, vitamins, and minerals are important nutrients for fueling the body and discusses recommendations for intake of each. Specific foods that are good sources of these nutrients are also outlined. The document provides guidance on pre-and post-workout nutrition and hydration and electrolyte needs for athletes. A list of on-campus dining options that provide healthy meal choices is also included.

    Copyright:

    © All Rights Reserved
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    of 47

    Eat to Perform

    Dietary Intake

    Sports Nutrition Myth


    Myth: Eat fat, get fat
    Truth: Excess calories of fat do convert into body
    fat. But it is important to consume healthful fats in
    the right amount (i.e. nuts, avocado, omega 3 )
    -helps absorb vitamins A, D, E and K, fuels the
    muscles, reduces inflammation

    Fuel Your Body

    PROPER NUTRITIONAL INTAKE CAN HELP AN ATHLETE TO BE LEANER, STRONGER,


    AND ABLE TO WITHSTAND THE RIGORS OF TRAINING AND COMPETITION

    In order to fuel our bodies ...

    We need energy ...

    Where do we get energy from ?

    FOOD
    NUTRIENTS
    CALORIES

    Nutrients:
    MacroNutrients

    MicroNutrients

    Carbohydrates
    Protein
    Fat

    Readily usable energy for


    the body

    Regulate and maintain


    bodily functions

    Vitamins
    Minerals
    Fiber
    Water

    CARBOHYDRATES
    What are they?

    Carbohydrates serve as the bodys main source of energy fuel.

    Carbohydrates are chains of glucose, digested and absorbed in the


    body and used for energy.

    Carbohydrates are stored in the bodys liver and muscles as


    glycogenfor storing and preserving energy

    2 TYPES OF CARBOHYDRATES

    SIMPLE:

    GLUCOSE/SUGAR

    COMPLEX:

    STARCHES

    Simple Carbohydrates
    Digested fast
    Energy produced
    rapidly, but does not
    last long
    Candy, soda,fruit juice,
    baked goods, fruits, milk

    Complex Carbohydrates
    Often rich in fiber
    Usually high in vitamins
    and minerals
    Energy produced slower,
    lasts longer
    Green vegetables, whole grain,
    bread, pasta, beans, lentils,
    potatoes

    COMPLEX CARBOHYDRATES
    REFINED GRAINS
    WHOLE GRAINS

    WHOLE GRAINS
    Contains the entire kernel:
    Bran
    Fiber, vitamins, minerals
    Protein (small amount)

    Endosperm
    Carbs, protein, fiber

    Germ
    More vitamins and minerals, Healthy fats
    Protein (small amount)

    Brown rice, oats, whole wheat bread and pasta, beans,


    potatoes, barley, quinoa, popcorn

    REFINED GRAINS
    Milled
    Removes bran and germ
    Removes fiber, vitamins, Iron
    Done for texture and shelf life

    Often enriched
    Adds back in vitamins but
    not fiber

    Pizza, white bread and pasta, white rice, sugary processed cereals,
    pastries, biscuits, baked goods

    CARBOHYDRATES
    How much?

    We should consume 45-60% of all calories to be carbohydrates

    Based on age, weight, and physical activity: 6 oz - 8 oz daily


    Glycogen stores are NOT infinite, so we need to replenish our
    energy in the form of glucose (carbs) daily

    Recommended to make at least half of grains consumed WHOLE


    GRAINS

    Consuming too little CHO can lead to fatigue, and muscle depletion

    Protein

    Protein is important for building, maintaining and repairing muscle and


    body tissues.
    10 - 35% of daily calories from protein

    1.2 - 1.4 g/kg muscle building & endurance

    Sources of Protein:

    Meat, Poultry, and Fish


    Legumes (Beans and Peas)
    Tofu
    Eggs
    Milk and Milk Products
    Grains, Fruits and Vegetables

    In much smaller amounts


    Should be paired with other sources

    Dietary Fat

    Vital nutrient our bodies need for health and daily functioning. As an energy
    source, it supplies essential fatty acids for growth, healthy skin, vitaminabsorption (A, D, E, K) and regulation of bodily functions
    Energy is stored in fat deposits and they insulate the body, providing support
    and cushioning for the organs.

    Types of Fat
    Saturated
    Unsaturated

    Monounsaturated & Polyunsaturated

    Trans

    Hydrogenated oils

    Types of fat
    Physical State at Room
    Temperature

    Solid

    Liquid

    Type

    Saturated

    Unsaturated

    Source

    Animals

    Plants

    Dietary Sources

    Red meat, poultry, full-fat


    dairy, butter, cream, lard

    Olive oil, avocados, walnuts

    Unsaturated Fats = Good Fats


    Name

    Monounsaturated

    Polyunsaturated
    Omega-3/Omega-6

    Effects

    Heart healthy
    Help reduce bad cholesterol

    Essential nutrient
    Needed for muscle movement,
    inflammation, and blood clotting

    Nuts
    Vegetable oils
    Canola oil
    Olive oil
    High oleic safflower oil
    Sunflower oil
    Avocado

    Soybean oil
    Corn oil
    Safflower oil
    Soybean oil
    Canola oil
    Walnuts
    Flaxseed
    Fish: trout, herring, and salmon

    Omega 3/ Omega 6 Fatty Acids


    ESSENTIAL Polyunsaturated fatty acids
    Omega 3 anti-inflammatory
    Omega 6 pro- inflammatory
    Your body doesnt make these
    Required for brain function, skin and hair growth
    muscle growth, bone health, and metabolism regulation
    Need a ratio of omega 3 to omega 6
    rang of 2:1 - 4:1 respectfully

    Omega 3/ Omega 6 Fatty Acids


    Sources:
    Omega 3

    Omega 6

    Fish

    Poultry

    Fish Oil

    Nuts

    Cod Liver Oil

    Most Vegetable Oils

    Side note
    most American diets meet the requirements for
    omega 6 intake

    Fats for exercise


    Highest concentration of energy per gram
    (9cal/g) (vs carbohydrate & protein = 4cal/g)
    Utilized during long, low intensity workouts
    Cycling, walking

    Fats & Carbohydrates Relationship


    Fat is used as the primary fuel during low
    intensity workouts
    However, during high intensity workouts, fat
    is needed to access glycogen
    When glycogen stores are depleted, fat is the
    next main source of energy for our bodies
    (prolonged exercise)

    Hydration
    Adequate hydration is essential for optimal performance
    Dehydration can cause
    - irritability

    - muscle cramping

    - fatigue

    - nausea

    - weakness

    - decreased performance

    Water is always best for maintaining hydration

    Hydration
    Recommendations:
    Drink about 15-20 oz of water 2 hours prior to exercise
    For every hour of performance, drink 34-50 oz of water
    Thirst is the best indicator that you need fluids

    FUN FACT
    Fluid loss can be determined by taking pre- and postworkout weight measurements

    2% weight loss has negative effects on performance


    drink 8-16 oz for every pound lost

    Electrolytes

    When salts dissolve in water they break down into electrolytes


    Help maintain fluid and pH balance and proper nerve and muscle function
    Sodium

    Potassium

    Helps maintain fluid balance in cells

    Helps body store glucose for energy

    Helps send nerve impulses to muscles

    Helps with muscle contractions

    Recommended: 1500 mg per day

    Recommended: 4.7 g per day

    Sweet potato, carrots, celery, olives

    Citrus, melons, leafy greens, broccoli

    Lost through sweat and urination

    Lost through sweat and urination

    https://www.insidetracker.com/blog/post/48753816906/hydration-sodium-potassium-and-exercise-what-you

    Hydration and Electrolytes


    Sports Drinks:

    Best for carbohydrate and electrolyte replacement

    Justifiable after an hour or more of strenuous exercise

    Justifiable in hot weather

    Caution: many are high in sugar


    taking high levels of sugar when youre dehydrated can cause GI upset

    MicroNutrients
    Current research suggests these critical micronutrients
    are of concern for athletes

    Calcium
    An adequate intake of Calcium reduces risk of
    fractures.
    Now is the time achieve your peak bone
    density!

    Occurs between ages 18 and 30


    Especially in women
    Calcium is lost through sweat, so athletes may
    need greater amounts of calcium in their diets to
    compensate.

    Foods High in Calcium & Vitamin D


    Snacks: greek yogurt, cheese stick, hard boiled eggs
    Meals: Broccoli stir fry, spinach and cheese omelette

    B Vitamins

    Involved in energy metabolism.


    Inadequate B Vitamins intake can hurt your performance.
    Athletes require greater energy to fuel performance and training.
    B Vitamins are lost by increased sweat.
    Among female athletes 10% to 60% do not consume adequate amounts of
    the B vitamins.

    Where to find B Vitamins:


    Whole grains, dried beans, milk, dark-green, leafy vegetables
    meats, fish, poultry, and bran

    Iron

    Iron helps to supply oxygen to muscle cells.


    Iron depletion can progress to iron deficiency and
    anemia, conditions that impair athletic performance.
    Young female athletes are at increased risk of Iron
    Depletion.

    Consume Iron rich foods regularly:


    Red meat, dark poultry, fish, whole grains, egg yolks,
    lentils, dried beans and peas, leafy greens, nuts, seeds,
    iron-enriched pasta and bread.
    Vitamin C enhances Iron absorption.

    Pre and Post Workout Nutrition

    Eat a small meal or snack at least 1-2 hours prior to exercise

    Carbohydrates = energy
    Good pre workout options:

    Protein = muscle recovery


    Good post workout options:

    LIKE AN ENGINE, OUR BODIES NEED FUEL (NUTRITION) TO RUN AT PEAK PERFORMANCE

    Eat Your Way Around


    Campus!

    STAMP
    Chick-fil-a

    Subway

    Panda Express

    Chargrilled Chicken Cool Wrap

    Veggie Delight

    Steamed Veggies

    Chargrilled Chicken Sandwich

    Turkey Breast

    Brown Rice

    Chargrilled Market Salad

    Chicken Breast

    Add a fruit cup as a side!

    Top with Veggies and Light


    Spreads!

    SaladWorks

    McDonald's

    Autumn Harvest

    Artisan Grilled Chicken Sandwich

    Garden Deluxe

    Add a fruit cup as a side!

    Greek
    Nuevo Nicoise
    Build your own!

    Moby Dick
    Hummus
    Kabob-E Joojeh: Boneless,
    skinless chicken breast
    Veggie Kabob with Brown
    Rice
    Falafel Sandwich

    South Campus Diner


    What to get:
    Salad Exchange: Build your own salad (veggies & fruit)
    Suggested: Choose balsamic dressing over caesar or
    thousand island. Add in nuts for some texture & healthy fats!
    Seasons 12: Build your own stir fry! (go easy on the sauces)
    On weekends, the Umami station
    offers new healthy recipes such as quinoa
    bowls to try out

    UMD CO-OP- LOCATED IN THE BASEMENT OF


    STAMP STUDENT UNION
    A natural food store that offers cheap, and vegetarian
    foods options.

    What to get:

    Try one of their specialty sandwiches on whole wheat bread. They have your
    choice of lean proteins and meat alternative and colorful veggies.
    Taco Tuesday! All vegan ingredients go into their fresh taco bowls.
    Looking for a snack? The co op makes delicious vegan smoothies with only
    natural sugar.

    North Campus Diner


    Sprouts is a vegan option with
    Boca Burgers, and made-toorder stir-fry, and wraps.
    Build your own salad at New
    Yorker, or try the daily vegan
    soup on the salad bar.

    UMD Farmers Market


    When: Every Wednesday, 11 am-3 pm
    Where: Outside Cole Field House
    What to Get:

    McLeafs Orchards (produce)


    Valencias Produce
    Country Vittles (meat)
    Sweet Teensy (baked goods)
    .and so much more!

    Eat Smart!
    1. Meal Frequency

    2. Choice and Variety

    Fruits and Vegetables


    plate should consist of
    fruits and veggies
    At least 2 cups of fruit and
    3 cups of veggies per day

    Top Fruits for Athletes


    Bananas

    provide body with potassium (prevent muscles cramps and weakness) and
    carbohydrates. Also high in Maganese, Vitamin B6 and C

    Oranges

    provide potassium, Vitamin A (reduces inflammation and increases iron


    absorption)

    Strawberries

    Optimum source of Vitamin C (reduces bruising, controls blood sugar,


    prevents infections, helps produce collagen which builds muscle and bone).
    Also high in folate, potassium, fiber, antioxidants, phytochemicals

    Eat the Skin!!


    Important nutrients such as fiber and phytochemicals are
    found in the skin of many fruits and veggies
    EXAMPLE:

    small apple with skin= 3.6 grams of fiber


    small apple without skin= 1.7 grams of fiber

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