Physical activity puts increased demands on your body

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The Link Between Nutrition and Athletic
Performance

• Eating the right foods and drinking the right
  fluids can
• Increase endurance
• Improve performance and recovery
• Help you stay fit
• Help prevent injury
• Help prevent dehydration

• Physical activity puts increased demands on your
  body

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What Should I Be Eating?

• Athletes and non-athletes need to eat a well
  balanced diet including all food groups
• Grains
• Vegetables
• Fruits
• Milk group foods
• Meat and beans

Visit www.mypyramid.gov for more information on
the food groups and for personalized nutrition
recommendations.
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Knowing Your Nutrients

• The foods that we eat are broken down into the
  following nutrients
• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water

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Carbohydrates

• Carbohydrates are your bodies preferred energy
  source for fueling activity. In fact, 45-65 of
  your calories should come from carbohydrates.
• Many foods contain carbohydrate. Try to choose
  sources that also provide other nutrients such as
  vitamins, minerals and fiber.

• Good choices include
• Milk
• Whole grain cereals
• Whole grain breads
• Brown rice
• Whole grain pasta
• Vegetables
• Fruits and 100 fruit juice

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Fat

• Fat is an important nutrient with many functions,
  including
• Concentrated energy source which helps to fuel
  activities of longer duration such as marathon
  running
• Helps to transport nutrients throughout the body
• Provides essential fatty acids
• Body fat is responsible for cushioning and
  protecting organs
• Although a high fat diet is not recommended, it
  is important not to avoid dietary fat. Fat is
  essential for good health and student athletes
  with diets too low in fat may have low energy and
  lack essential fatty acids that are important for
  normal growth and development.

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How much Fat do you need?

• 20-35 of your total calories should come from
  fat, with the majority coming from unsaturated
  fats and less than 10 from saturated fats.
• Unsaturated fat sources include
• Oils such as canola, olive, peanut or soybean oil
• Nuts
• Seeds
• Fatty fish such as salmon or tuna

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Protein

• Protein is needed by our body for many functions
  including
• Helping to rebuild muscle and tissue after
  exercise
• To make hormones, enzymes and other body
  chemicals
• Transporting nutrients throughout the body

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How much Protein do you need?

• 10-35 of your calories should come from protein
  sources. Excess protein beyond what is
  recommended provides no additional benefits
  toward athletic performance or muscle building.
  Only athletic training builds muscle.

• Good protein sources include
• Lean meat
• Lean poultry
• Fish
• Milk, cheese and yogurt
• Beans
• Eggs
• Nuts, seeds and peanut butter

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Vitamins and Minerals

• Vitamins and minerals are essential for health
  and for every process that takes place in your
  body. Although they are only needed in small
  amounts, they are very important. Some of the
  things they do for you include
• Help produce energy from fat, carbohydrates, and
  protein
• Help to prevent and repair damage to your body
  cells
• Help keep your bones strong and healthy
• By eating a wide variety of foods from all 5 food
  groups, you can help to ensure that your diet
  provides all the vitamins and minerals that you
  need.

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Vitamins and Minerals Calcium Iron

• Athletes should pay extra attention to their
  intake of calcium and iron
• CalciumPhysical activity helps to build strong
  bones but you also need calcium for bone health
  and to prevent fractures. Most teens fall short
  on this nutrient. Good sources are milk, cheese
  and yogurt.
• IronYour muscle cells need iron to produce
  energy and an iron shortfall can affect your
  performance. Good sources of iron include lean
  red meat and iron fortified cereals.

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Water

• You have probably heard that it is important to
  drink lots of water but do you know why? Water is
  needed by every cell, tissue and organ in our
  body. Some of its functions include
• Regulates body temperature.
• Transports nutrients and oxygen throughout body.
• Carries waste products out of your body.
• Acts as a cushion for joints, organs and tissues.

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Hydration Hints

• Physical activity causes fluid loss and it is
  important to replace those fluids because your
  hydration status can affect your physical
  endurance, aerobic capacity and strength.
• Fluid needs vary based on activity level and
  duration, weather conditions and other factors
  but remember these tips to help you avoid
  dehydration
• Drink plenty of fluids before, during and after
  physical activity.
• Drink fluids early and often during physical
  activity, approximately every 15 minutes.
• For most activities, water is a great choice for
  staying hydrated. For physical activity lasting
  an hour or more, a carbohydrate and
  electrolyte-enhanced sports drink is a good
  choice.

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Training Tips What to Eat Before You Compete

• Try to eat every 3-4 hours during the day to give
  your body a consistent fuel source.
• Eat a small meal or snack 1-3 hours before your
  workout or game to fuel your workout and ward off
  hunger
• For your pre-event meal, eat easy-to-digest foods
  that are high in carbohydrate, moderate in
  protein and low in fat.
• Experiment with different foods to find those
  that work best for you and are easy on your
  stomach, as this may differ from athlete to
  athlete.
• Avoid skipping meals as competing on an empty
  stomach may hinder your performance.

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Training TipsDuring Your Competition

• Focus on staying hydrated.
• Try to drink some fluids every 15 minutes during
  your activity to minimize fluid losses.

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Training Tips After You Compete

• What you eat after a workout or game is just as
  important as what you eat beforehand. To help
  rehydrate your body, refuel and repair your
  muscles and get a head start for your next
  workout or game, follow these tips
• After the event, continue drinking fluids to
  rehydrate your body.
• Try to eat a carbohydrate rich meal or snack with
  protein to help refuel and repair your muscles

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Training Tips Refuel With Milk

• Emerging research shows that white or flavored
  milk is an ideal beverage to drink after exercise
• Every serving of milk contains the nutrition
  needed to promote effective exercise recovery.
• Milk includes
• Carbohydrates to refuel muscles
• Protein to help repair muscles
• Fluid and electrolytes to rehydrate the body
• Calcium, vitamin D and phosphorus to promote
  strong and healthy bones
• B Vitamins to aid in converting food to energy
  for fueling muscles
• Potassium to help with fluid and mineral balance
  and muscle contraction

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Supplements Too Good To Be True?

• Despite many claims made by the supplement
  industry, these products provide little to no
  benefit and may have potentially harmful side
  effects.
• Although it may take a bit more work, the only
  safe and effective way to improve performance and
  strength is by eating a healthy diet and properly
  training.

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Summary

• Making smart food choices can help you to
  maximize your workouts and boost your athletic
  performance
• Paying attention to what you eat and drink is
  important year round, not just the day of a game
  or competition.