Eat to Compete Sports Nutrition

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Eat to CompeteSports Nutrition

• Ben Pacific

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Topics

• Macronutrients
• Carbohydrates
• Protein
• Fat
• Recommended Daily Intake
• Hydration
• Supplements

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Carbohydrates

• Are our main source of energy
• Especially for our brain and Central Nervous
  System
• Our bodies break down carbohydrates into glucose
• Glucose is stored in our body as glycogen until
  it is ready to be used as energy
• Glycogen is stored in your muscles and liver

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Where do Carbohydrates come from?

• Grains
  Fruits
• Vegetables
  Dairy
• Processed
  Sugars
• Food

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There are two types of Carbohydrates

• Simple

• Complex

• Refined sugars
• Candy
• Cookies
• Refined grains
• Milk and milk products
• Fruits

• Starches
• Cereal
• Bread
• Potatoes
• Starchy vegetables
• Beans

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Rate of Utilization

• Complex vs. Simple Carbohydrates

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Protein

• Is broken down into amino acids
• There are 20 different kinds of amino acids
• Comprised of essential and nonessential
• Used for growth and development of muscles,
  tissues, and cells.

• Food Sources
• Eggs
• Fish
• Lean beef
• Beans
• Nuts and nut butters
• Dairy
• Low fat milk, cheese
• Soy Products
• Soy milk, tempeh, tofu

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Fatsalso known as Lipids

• Functions
• Energy reserve
• Protection of vital organs
• Thermal insulation
• Needed for absorption of fat soluble vitamins
• Different types of fat
• Trans, saturated and unsaturated (mono and poly)

• Food sources
• Nuts
• Oils
• Olive, canola, peanut, vegetable
• Avocados
• Seeds
• Sunflower, hemp, chia, flax
• Salmon

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Recommended Daily Intake
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Hydration

• If not properly hydrated you can
• Not perform at highest level
• Become dizzy or lightheaded
• Get fatigued
• Get muscle cramps
• The American Council on Fitness recommends
• Drink 17 to 20 ounces of water 2 to 3 hours
  before you start exercising
• Drink 8 ounces of water 20 to 30 minutes before
  you start exercising or during your warm-up
• Drink 7 to 10 ounces of water every 10 to 20
  minutes during exercise
• Drink 8 ounces of water no more than 30 minutes
  after you exercise

• It is important to drink the right amount of
  water before, during and after exercise.
• Functions of water
• Regulates body temperature
• Lubricates joints
• Transports nutrients

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Supplements and Energy Drinks

• Do we need them?

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References

• Williams, Melvin H. Nutrition for Health, Fitness
  Sport. Ninth ed. Boston, MA McGraw-Hill, 2010.
  Print.
• http//www.fitday.com/fitness-articles/nutrition/c
  arbs/what-are-carbohydrates-an-easy-to-understand-
  definition.html

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Images taken from

• http//gawker.com/5792498/
• http//www.maryvancenc.com/2011/02/dangerous-grain
  s/
• http//blog.foodnetwork.com/healthyeats/2013/02/05
  /study-reveals-fresh-fruit-is-the-number-one-snack
  -choice/
• http//berryondairy.blogspot.com/
• http//www.viewzone.com/lungcancer.html
• http//www.cnn.com/2013/03/01/health/salt-sugar-fa
  t-moss-time
• http//www.homebusinesssmart.com/shaklee-sports-nu
  trition-has-been-relaunched/
• http//musdnutrition.net/index.php?pagesportnutri
  sid2910071808449063
• http//www.cookingclassy.com/2012/07/white-chocola
  te-coconut-rice-krispie-treats/
• http//kariscooking.blogspot.com/2011/01/homemade-
  granola-bars.html
• http//blog.changeanything.com/2011/10/is-your-wat
  er-bottle-safe/