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For College Athletes
THE FACTS ON NUTRITION
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Nutrients
• Substances in the body that provide:– Energy – Structural Material– Promote/Regulate Growth– Maintain/Repair Body tissue– Optimize Body Functioning• Reduce risk to disease
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Why?
Mechanical Edge (skill)
Mental Strength
Physical Power
NUTRITION INFLUENCES…
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Nutrition influences an…
ATHLETE’S ABILITY TO PERFORM
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The Breakdown
• Carbs• Protein• Fat• Vitamins• Minerals• Water• (Phytochemicals)
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Why is this important for Athletes?
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Improve DietImprove Performance
• Fuel your Body– Know your Nutrients– Make conscious food choices– Stay Hydrated– Pre-plan
• Perform– Play harder– Recover faster– Think clearer
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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”
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Protein
• Function– Build, repair, and maintain
muscle tissue• Good Sources:– lean meat and poultry– Fish and seafood– Eggs– Milk, yogurt and cheese– beans
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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
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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
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Stay Hydrated
• Delays Fatigue• Maintain focus & clear thinking• Replenish water lost in sweat• Improve recovery
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Nutrient Dense VS Energy DenseHigh Nutrient Foods improve performance
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