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