College Athletes What is Nutrition Obtaining the food necessary for health and growth Branch of science that deals with nutrients Three MarcoNutrients Two MicroNutrients Why is Nutrition Important ID: 917754
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Slide1
Nutrition For Athletes
Michael Brown
College Athletes
Slide2What is Nutrition
Obtaining
the food necessary for health and growth
.Branch of science that deals with nutrientsThree Marco-NutrientsTwo Micro-Nutrients
Slide3Why is Nutrition Important
Healthier lifestyle
Better performance
Reduce risk of chronic diseaseHappier Lifestyle
Slide4Macro-Nutrients
Carbohydrates
Proteins
Lipid/Fats
Slide5Micro- Nutrients
Vitamins
Water soluble
Fat SolubleMinerals
Slide6Carbohydrates
Should consist of 55-60% of diet
Athletes benefit having carbohydrates in the body
Storage of carbohydrates in the body is called glycogenGlycogen is converted to glucose to be used as energy
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Slide7Complex VS Simple
Complex Carbs
Low fat dairy
Nuts, seeds, and legumesWhole grain breadsWhole grain pastasSome FruitsVeggiesSimple Carbs
Whole milk
Honey
White grains
Some fruits
Packaged cereal
Soda
Slide8Benefits of Complex Carbohydrates
The body stays fueled longer
Digests Better
Lose WeightHealthy Heart
Slide9Substitute Simple for Complex
Instead of white bread and pasta, switch to whole grain bread and
pasta
Instead of chips, try raw veggiesInstead of rice, try to switch to beans
Slide10Proteins
Should consist of 20-25% of your diet
Digested into Amino Acids and then turned back to protein
Building blocks of proteinMove organisms around the bodyComplete vs. Incomplete proteins
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Slide11Good Sources of Protein
meats, poultry, and
fish
Legumes tofuEggsnuts and seedsmilk and milk products
Slide12Complete Versus Incomplete Protein
Protein that has all amino acids
Also known as high quality proteins
MeatsFishMilkCheeseProteins that is missing one or more amino acidAlso known as complementary proteins Beans Rice
Grains
Tofu
Slide13Lipids, Fats and Oils
Should consist of 15-20% of your daily diet
Triglycerides
Saturated Fat Vs. Unsaturated Fat
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Slide14Triglycerides
95% of the fats in the body
Storage form of fat into calories
Stores in the adiposeUnhealthy at high levelsBetween meals Triglycerides are burned off
Slide15Unsaturated Fats Versus saturated Fats
Two Types
Mono unsaturated
two adjoining carbon atoms are attached by a double bondPoly unsaturatedmore than one area of the carbon chain can accept additional hydrogen atomsLess StableCommonly found in animals
Solid at room temperature (Butter)
More stable
Slide16Pre Game/ Event Meals
Three to Four ours before event
500-100 Calories
High in starch (Complex Carbohydrates), low in lipidsCarbohydrates are burned off immediately, Lipids are storedVery Little FiberAdequate water
Slide17Post Game/ Event Meal
Small
meal eaten within thirty minutes is very beneficial
.500-900 CaloriesContaining all three Macro-nutrients500 Calorie2 oz. lean meat or proteinFruitEasily digested Carb900 Calorie2 oz. lean meat or proteinFruit
Baked Potato/Pasta
Veggie
Slide18Rehydrating after an Event
Weigh
yourself before and after eventDrink 24 ounces of fluid for every pound lostDrink only water
Slide19Vitamins
Essential
nutrients found in
foods Crucial for maintaining optimal healthTwo TypesWater SolubleFat Soluble
Slide20Vitamins
Water Soluble
B-Complex and Vitamin C
Most importantDissolve in waterNOT stored in the bodyFat Soluble
Vitamins A, D, E, and K
Dissolve in the fat if not used
Stored in liver if not used
Vitamins
Water Soluble
Fat Soluble
B-Complex
Vitamin C
Vitamins A D E+ K
Slide21Minerals
Works with Vitamins to help the absorption of certain vitamins
Vitamin D helps the absorption of calcium
Important MineralsCalciumChromiumFolateIronMagnesiumSelenium