for college athletes
Post on 06-Jan-2016
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For College Athletes
THE FACTS ON NUTRITION
Nutrients
• Substances in the body that provide:– Energy – Structural Material– Promote/Regulate Growth– Maintain/Repair Body tissue– Optimize Body Functioning• Reduce risk to disease
Why?
Mechanical Edge (skill)
Mental Strength
Physical Power
NUTRITION INFLUENCES…
Nutrition influences an…
ATHLETE’S ABILITY TO PERFORM
The Breakdown
• Carbs• Protein• Fat• Vitamins• Minerals• Water• (Phytochemicals)
Why is this important for Athletes?
Improve DietImprove Performance
• Fuel your Body– Know your Nutrients– Make conscious food choices– Stay Hydrated– Pre-plan
• Perform– Play harder– Recover faster– Think clearer
Carbohydrates
• Main source of Energy– Replenish energy stores needed for function and
recovery• Sources:– Whole grain breads and cereals– Rice– Pasta– Quinoa– Fruits and Vegetables– “Make at least half your grains whole grains”
Protein
• Function– Build, repair, and maintain
muscle tissue• Good Sources:– lean meat and poultry– Fish and seafood– Eggs– Milk, yogurt and cheese– beans
Fat
• Function– Regulates and sustains all bodily function– Carries Vitamins (A, D, E, K)– Provide feeling of fullness and satisfaction since fats
take longer to digest.• Good Sources– Nuts and Seeds– Olives– Some fish– Avocados
Vitamins and Minerals
• Found in foods you eat everyday – Water Soluble (A, D, E, K)– Fat Soluble (C and B-vitamins)
• Some foods have more than others
Stay Hydrated
• Delays Fatigue• Maintain focus & clear thinking• Replenish water lost in sweat• Improve recovery
Nutrient Dense VS Energy DenseHigh Nutrient Foods improve performance
THANK YOU!
Alicia Slusarekslusa04@uwgb.edu
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