PowerPoint Presentation
Diets for AthletesUnit 6
+OverviewAthletes need high carbohydrate, low fat diets to fuel
their training and competitions.It is imperative athletes consume
enough protein and calories to meet their strength goals. Athletes,
when trying to build mass, need about 24 to 27 calories per pound
of body weight each day.
+OverviewMale athletes who seek to maintain their body mass need
20 calories per pound of body weight daily. Female athletes who
seek to maintain body mass need 17 calories per pound of body
weight each day. Athletes who want to lose body fat while
preserving muscle need 16-17 calories per pound of body weight each
day.
+Nutritional NeedsAthletes require 0.5-1 gram of protein per
pound of body weight per day. Athletes needs 3 to 5 grams of
carbohydrates per pound of body weight each day, depending on the
intensity of training. High intensity training requires a greater
quantity of carbohydrates. Athletes need approximately 0.5 grams of
fat per pound of body weight daily.
+Pre-Work Out Meals3 to 4 Hours Before Intense
Training/Work-OutRegular meal with limited fried, spicy or fatty
foods. Meal should be 60-70% carbohydrates. Example meal:
Whole-grain pasta or brown rice with vegetables and a lean protein
like chicken or fish.
+Cont. Pre-Work Out Meals2 to 3 Hours Before Intense
Training/Work OutSmaller meal and should be at least 70-75%
carbohydrates. Example meal:Sandwich with lean protein such as tuna
or chicken. Include vegetables, nut/seed butter, and/or energy
bar.
+Cont. Pre-Work Out Meals60 Minutes Before Intense Training/Work
OutLight snack and 75-80% carbohydrates.Example Meal:Blender/
liquid meal and some fluid. Food: Fruit, cereal bar, cereal, bread.
Drink: smoothie, water, sports drink or fresh juice.
+Post-Work Out MealsThe best time to eat after a workout is 20
minutes to 60 minutes after the workout. The body uses these
nutrients for recovery after the exercise. Example Meals:Mix
proteins with healthy carbohydrates. Chicken and brown rice, wheat
toast and eggs, yogurt and almonds or a protein bar.
+What to eat before an athletic event? Stay hydrated. Urine
should be light colored. Drink caffeine-free fluids like 100%
juice, sports drinks or water. Eat 2 or 4 hours before the event to
allow digestion. Include high carbohydrate foods in your pre-event
meal. For example, whole-grain bagels, breads, cracker, sports bars
or fruits.
+Cont: What to eat before an athletic event? Include protein in
your pre-event meal to boost endurance. For example, two slices of
turkey, one slice of low-fat cheese, or a cup of yogurt. Eat
familiar foods. Try new foods on practice days. During training,
determine an ideal time between eating and competing. After
pre-event meal, sip sports drink or water until the event.
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