Ch'6 Lesson 3

1
Ch.6 Lesson 3

• Nutrition for Individual Needs

2
Performance Nutrition

• Good nutrition can help you perform your best in
  any physical activity
• Training Diet
• Athlete-balance, moderate, varied
• Athletes need more calories from nutrient-dense
  food to maintain weight and energy levels when
  training

3
Hydration

• Drink 16-24 oz. Of fluids 2-3 hours before
  working out
• 6-12 oz. Every 15-20 minutes during heavy
  workouts
• Drink 16oz. Of fluid for every one pound lost
  through sweat

4
Losing Weight

• Fasting, crash dieting, or trying to sweat off
  extra weight can cause dehydration and harm
  performance and health
• Causes loss in muscle mass
• Athletes should have a sensible plan to try to
  loss ½ lb.-1 lb. each week

5
Gaining Weight

• Balance nutrition and exercise
• Weight training to build muscle mass
• Nutrient dense food
• Slow steady weight gain is best
• Avoid drugs such as steroids and body building
  drugs to build muscle mass is not healthy.

6
Eating Before Competition

• 3-4 hours before completive event
• High in carbohydrates and low in fat and protein
• Pasta, rice, vegetables, breads, and fruits
• Drink plenty of water

7
Dietary Supplements

• A balance diet from the food guide pyramid can
  provide you with the nutrients your body needs
• Use supplements recommended by a doctor
• Vitamins and minerals supplements are recommended
  for certain populations older adults, pregnant
  women, certain medical treatments, or illness

8
Risk of Dietary Supplements

• Large amount of supplement can be dangerous
• Fat soluble vitamins can be toxic
• Some herbal supplements can have dangerous side
  effects
• Nutrition Throughout the Lifespan
• Nutrition needs changes at different stages of
  life
• Follow the food guide pyramid for calories and
  nutrient needs

9
Nutrition During Pregnancy

• Health care provider may recommend a multi
  vitamin and mineral supplement for nutrient needs
• Foliate prevents birth defects of spine
• Iron increased depend on blood volume during
  pregnancy
• Build and renew hemoglobin
• Calcium builds bones and teeth

10
Nutrition for Infants and Children

• Fats in milk provide nutrients essential for
  developing a childs nervous system
• Eat a variety of foods
• 2-5 yrs reduce childs fat intake with low or
  nonfat milk

11
Nutrition and Older Adults

• Specific health problems may require that they
  follow a special diet (diabetes)
• Doctor recommended dietary supplements for
  nutrient needs