Sports Nutrition Nutrients There are 6 nutrients that everyone - - PowerPoint PPT Presentation

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Mar 26, 2023 226 likes •424 views

Sports Nutrition Nutrients There are 6 nutrients that everyone needs: proteins, fats, carbohydrates, vitamins, minerals, and water. Nutritionists recommend getting 40-50% of your diet from carbs if you are a non- athlete. If you

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Sports Nutrition

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Nutrients

There are 6

nutrients that everyone needs: proteins, fats, carbohydrates, vitamins, minerals, and water.

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Nutritionists recommend getting 40-50%
f your diet from carbs if you are a non-

athlete.

If you are an athlete, that number jumps

to as high as 60%.

For athletes, your protein should be 15-

20% of your diet and your fat intake should be 20-30%.

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Water

An athlete should

get at least eight 8-

unce glasses of

water a day.

Many wrestlers,

when they cut weight, are just losing water, which can be DANGEROUS!!!!

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Fat

There are 2 types of

fat: essential and storage.

Essential fat is

necessary for the body to function (men need 7%, women need 10%).

Storage fat is excess

fat.

If you go below your

essential body fat levels, you are putting your health in danger!

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Eating Issues

Anorexia and Bulimia

can be life threatening and athletes need to be referred to an eating disorder specialist.

Obesity for males is

>20% body fat and for females, >30%.

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Well balanced meals are the best! You should never lose more than 2 pounds/week!

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Pre-game meals

Pre-game meals should be high in carbs

and fluids.

Carbs are easier to digest and are used

as energy much faster.

You should eat your pre-game meal 3-4

hours before your activity and drink plenty of water.

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Post-game meals

Post-game meals should include complex

carbohydrates, protein, and fluid replacement through juice, water, or sports drinks.

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All-day events

For all-day events, you should eat small

meals many times throughout the day, consisting of complex carbs and fluids.

For example, you may eat ½ sandwich 6

times during the day/event.

Time necessary to digest the food will

determine how soon before an event/match you will need to eat.

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Carbohydrate loading

This is for endurance events (like a

marathon).

You will need to start 10 days before

your event and deplete your carb stores for 7 days.

The last 3 days before your event, you

will need to eat LARGE quantities of carbs (as much as 70% of your diet).

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Creatine

It is found naturally in the body after

exercise and it is also found in fish and meats.

To get the equivalent found in

supplements, we would have to eat 15 pounds of meat a day!

The long term effects are UNKNOWN!!!