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01
DERBYNUTRITION
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01What does an athlete eat?
WINTERTemplate
01What does an athlete eat?
WINTERTemplate
01What does an athlete eat?
WINTERTemplate
01What does an athlete eat?
Rules of thumb● Avoid sugar● Get fruit & veggies● Get protein● Plan ahead● Eat when you're
hungry, & eat enough● Water is the best
drink● Treats are OK● Try new things
02Nutrients
Protein
02Nutrients
Fat
● "Good" fats in olive oil, avocados, nuts, fish.
● Avoid trans fat / "partially hydrogenated"
02Nutrients
Fiber = good (in whole grains & veggies)
Sugar = avoid
Starch = ok
Carbs
02Nutrients
Variety of foods (esp. fruits & veggies)
= variety of vitamins/minerals
03By the numbers
Calories = how much food is in your food● Not enough: low energy, soreness, poor performance & slow
muscle growth/recovery● 2000 cals/day = how many per meal?
03By the numbers
Want to know what you're eating?● caloriecount.about.com [shown below]● nutritiondata.self.com● choosemyplate.gov -> Super Tracker
04Sports drinks (like Gatorade)● Sugar & electrolytes● Only for exercise over 1-2 hours● Not useful as an everyday drink
Supplements & tools
04Energy drinks● The "energy" comes from caffeine● Miscellaneous ingredients (taurine, etc)● Expensive, over-caffeinated pop● Not useful
Supplements & tools
04Caffeine● Small performance boost● But you get used to it● Bad idea to get too much
Supplements & tools
04Protein powder● Provides protein● No particular advantage over "real food"● Not harmful
Supplements & tools
04Vitamins● Not necessary if you eat a good diet● Use as insurance?● Won't "give you energy"
Supplements & tools
05Rules of thumb● Avoid sugar● Get fruit & veggies● Get protein● Plan ahead● Eat when you're
hungry, & eat enough● Water is the best
drink● Treats are OK● Try new things
● Listen to your body. That's more important than numbers. Am I hungry? What am I hungry for? Am I full?
● Snack ideas: Apples, bananas, peanut butter, nuts, dried fruit, yogurt (don't go overboard with sugar), carrots, celery, hummus, cheese, eggs...
Rules of thumb (again)● Avoid sugar● Get fruit & veggies● Get protein● Plan ahead● Eat when you're hungry,
& eat enough● Water is the best drink● Treats are OK● Try new things
Final thoughts
