SPORTS NUTRITION & PERFORMANCE

Importance of Nutrition for Athletes

➡Good Nutrition is important for peak athletic performance

➡Fuel

➡Repair

The Training Diet➡Recommended balanced diet for AVERAGE athlete:

-- 60-55% Carbohydrates

-- 30-25% Fats

-- 15-10% Protein

➡ Recommended balanced diet for STRENUOUS athlete:

-- 70% Carbohydrates

-- 20-15% Fats

-- 15-10% Protein

GUIDELINES for the ATHLETE DIET1. Increase complex carbohydrates

2. Decrease dietary fat

3. Ensure adequate protein intake

4. Increase dietary fiber

5. Decrease/eliminate alcohol

6. Decrease salt intake

7. Increase water intake

6 ESSENTIAL NUTRIENTS1. Carbohydrates2. Protein3. Fat4. Vitamins5. Minerals6. Water

How Do We Get Energy?➡Energy comes from food and is measured

in calories

➡Energy Nutrients: Carbohydrates, Protein, Fat

➡Nutrients that DO NOT provide energy: Vitamins, Minerals, Water

Energy for The Athlete➡The most important source of energy for

athletes is Carbohydrates

➡Carbohydrates can be stored in muscles as glycogen and used for quick energy

➡After exercise need to replace glycogen

CARBOHYDRATES*MAIN SOURCE OF ENERGY

➡3 types: Sugars, Starches, Fiber

➡Eating too many carbs can result in obesity--if not used for energy they are stored as fat

SIMPLE CARBOHYDRATES (sugars)......

➡Include sugars such as glucose, fructose, sucrose

➡Low in Nutrients

➡High in Calories

➡Body burns them quickly

STARCHES & FIBER= COMPLEX CARBOHYDRATES

➡High in nutrients➡Takes longer for body to break down

STARCH:➡found in plant foods;

best source for energy➡50% of diet➡Most abundant carbohydrate

in body

FIBER➡Non-digestible part of plant foods

➡Promotes healthy digestive system

➡ Important for maintaining good health

➡Reduce risk of heart disease, cancer & lower cholesterol

➡Helps with weight management because it provides bulk to diet

➡Most Americans only eat about half of the fiber they need!

Different Types of Fiber...➡INSOLUBLE FIBER

--Keeps you “regular”--Found in whole wheat products, bran, nuts, most vegetables

➡SOLUBLE FIBER--”Heart Healthy”-- Found in oats, peas, beans, apples, citrus foods, carrots

WE NEED BOTH TYPES OF FIBER!

How Much Fiber Do You Need?

➡Males (14-50) = 38 grams/day

➡Females (9-50) = 25 grams/day

➡On average we need about 14 grams of fiber per 1000 calories

➡Ex: for a 2000 calorie diet: 14 X 2 = 28 grams

Sources of Fiber➡Whole Grains

➡Fruits

➡Vegetables

➡Beans

➡Nuts

➡Seeds

High-Fiber FruitHigh Fiber Fruit

GRAMS (g) of Fiber per Serving

Amount of Fruit in a Serving

Raspberries 8 1 cup

Pear 5.5 1 medium pear

Blueberries 4 1 cup

Apple,with skin 4 1 medium apple

Banana 3 1 medium banana

Mango 3 1 cup

Raisins 2 1 small box (1.5 oz)

Dried Plums

High-Fiber VegetablesHigh Fiber Vegetables

GRAMS (g) of Fiber per Serving

Amount of vegetables in a Serving

Peas, cooked 9 1 cup

Potato, baked w/skin 4 1 medium potato

Corn, cooked 4 1 cup

Sweet potato, baked w/skin 4 1 medium potato

Spinach, cooked 4 1 cupBroccoli, cooked 5 1 cup

Celery, raw 2 2 large stalks

Carrots, raw 4 1 cup

High-Fiber Beans, Nuts, SeedsHigh Fiber Beans, Nuts,

SeedsGRAMS (g) of Fiber per

ServingAmount of Food in a

Serving

Lentils 8 1/2 cup

Black Beans 7.5 1/2 cup

Kidney Beans 6 1/2 cup

Lima Beans 6.5 1/2 cup

Hummus (chickpeas) 2 2 T

Almonds 3.5 23 nuts

Sunflower Seeds 3 1/4 cup

Peanuts 3 1/4 cup

High Fiber GrainsWhole Grain Food

GRAMS (g) of Fiber per Serving

Amount of Food in a Serving

Oatmeal (instant) 4 1 cup

Whole Wheat Spaghetti 6 1 cup

Whole Wheat Bread 2 1 slice

Raisin Bran Cereal 7 1 cupWhole Wheat English Muffin 4 1 muffin

Popcorn, air popped 3.5 3 cups

Brown Rice 3.5 1 cup

Whole Wheat Pretzels 2 1 oz.

Fiber & Whole Grains

➡ Choosing WHOLE grains instead of REFINED grains can add more fiber to your diet

➡Each grain has 3 layers

• Bran

• Germ

• Endosperm

A whole grain food must be made from the WHOLE

grain and have all 3 layers

The Whole Grain Kernel

What is a Refined Grain?

➡Bran & Germ have been REMOVED

➡Often Enriched--ONLY B Vitamins & IRON are added back

➡Often contain solid fats & added sugars

consume more--excess calories---weight gain

Fiber & The Food Label➡ 3 grams/serving = GOOD SOURCE

➡ >5 grams/serving = EXCELLENT SOURCE

Fiber & The Food Label➡Choose foods with a WHOLE GRAIN ingredient listed

FIRST on ingredient list

Whole Grains & Ingredient List➡Whole grains CANNOT be identified by COLOR

➡The best indicator is the INGREDIENTS

➡Make sure a whole grain ingredient is listed FIRST

Whole Grain IngredientsWhole Grain IngredientsWhole Grain IngredientsBrown Rice; Wild Rice Oatmeal Popcorn

Rolled Oats Whole Grain Corn Whole Grain Barley

Whole Oats Whole Rye Whole Wheat

How to Increase Fiber in Diet???➡Follow MyPlate, eat fruit, vegetables, whole grains,

beans/nuts!

• HALF your grains WHOLE

• HALF your plate FRUITS/VEGETABLES

• Choose plant based PROTEIN--beans, nuts, seeds often!

Can You Eat TOO much Fiber?

➡ Increasing fiber too fast can cause abdominal cramping, bloating, gas

➡Increase your intake slowly--5 grams/week

➡Drink plenty of water--8-10 cups per day

In Conclusion.... Make sure you eat enough fruit, vegetables, beans/nuts, whole grains you will get the fiber you need!

Carbohydrates➡Eat a diet rich in carbohydrates.......60 % of calories should

come from carbs

➡Foods high in carbs: whole grains, fruits, vegetables, dairy & beans

TOTAL CALORIES 60% Carbohydrates (grams)

2000 300 grams

2500 375 grams

3000 450 grams

3500 525 grams

Carbohydrate SourcesFOOD GRAMS OF CARBS

1/2 CUP PASTA 20 g

1 SLICE BREAD 13 g

LARGE BAKED POTATO 30-50 g

BANANA 27 g

1 CUP LOW-FAT MILK 12 g

1 CUP BEANS 40-45 g

Eat to CompeteTakes 1-4 hours for food to leave your stomach

➡-- High carbohydrate foods leave your stomach fastest; gives quick energy

➡-- High fat food stay in stomach for more than 4 hours

The best choice for pre-game meals is something high in carbs, easy to digest, and becomes quick energy

PROTEIN ➡Needed for muscle growth & repair

➡Extra protein that is not needed in the body is stored as fat

➡An athlete’s diet should be about 15-30% protein

➡Protein from food provides us with a more balanced diet than protein supplements

Protein Sources➡Milk

➡Meat (chicken, beef, pork, fish)

➡Nuts

➡Beans

➡Meat Alternatives (soy products)

➡1 g. of protein/per lb. body weight--avg. active person