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