Nutrition and Athletic Performance

Today’s Topics

• Basic nutrition needs of athletes• Six classes of nutrients• Role of carbohydrates as an energy

source• Pre-event meals

Basic nutritional needs

• Well-balanced diet• Physically active people

– 60% from carbohydrates– 10 - 15% or less from proteins– 25 - 30% fats

– Strenuous workouts or competition requirements

Classes of Nutrients

• Fats• Proteins• Carbohydrates• Vitamins• Minerals• Water• Roles of nutrients

– Growth, repair, maintenance

Food Guide Pyramid

Energy Sources

• Carbohydrates– Minimum 60% of total calories– Forms

• Sugars (simple or complex, monosaccharides & disaccharides)

• Starches (complex carbohydrates)• Fiber (soluble & insoluble)

CHO’s • Fiber– Not digested by humans– Aids normal elimination– ? Risk of colon cancer

Energy Sources

• Fats– Concentrated source of energy– Ideally <30%

• Saturated versus unsaturated– Animal and Plant sources

• Cholesterol (<300 mg/day)• Fat substitutes

Energy Sources

• Proteins• **growth, maintenance & repair• 10 - 15% of intake

• Amino acids• Need & consumption levels

Basic Nutritional Needs

• Are the nutritional needs for athletes different?

• Pre-event meal vs regular nutritional habits?

Basic nutritional needs: Athletes

• Dependent on intensity and duration of activity– CHO’s more/less– Fat – long duration, low

intensity

Pre-event Meals

• CHO loading• Functions of pre-game meal• Timing • Nervous stomach athletes• Back-to-back competitions• Psychology of food!

Diet issues?

• Weight loss/weight gain• Fluid levels• Supplements• Fad diets

Injury/Illness Concerns

• Fractures• Deficiency diseases• The diabetic participant

Next time….

Injury Assessment