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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