2. • Nutrition: The process of taking in food and using it for growth,
metabolism, and tissue repair.
• Diet: can refer to the food and drink a person consumes daily and the
mental and physical circumstances connected to eating.
What is Nutrition and Diet?
3. What is healthy eating?
Healthy eating means eating a
variety of foods that give you the
nutrients you need to maintain
your health, feel good, and have
energy.
4. Why is eating well important?
Healthy eating has many other benefits.
Eat well- sleep better - better concentration
5. Essential Nutrients
Include protein, carbohydrate, fat, vitamins, minerals and electrolytes.
85% of daily energy use is from fat and carbohydrates
15% from protein.
Can be divided into 6 categories: carbohydrate, protein, lipid (fat), water, vitamins, and
minerals
According to size and energy ….
1. Macronutrients (Carbohydrate, protein, and fat)
2. Micronutrients (water-soluble vitamins, fat-soluble vitamins, macrominerals and trace
minerals.)
6. representation of the optimal number of
servings to be eaten each day from
each of the basic food groups.
Food Pyramid
7. Nutrients Guideline for Athletes
1.Load up on Carbohydrates
-main fuel
-help reach peak performance during physical activity
-maintain blood sugar levels to fuel exercise. They also replenish glycogen which is the
storage form of carbohydrates within muscles
-If we exercise for under 90 minutes, we have enough glycogen in our muscles, even for
high-intensity activities.
- The recommended daily carbohydrate intake for athletes ranges from 6-10 g/kg body
weight.
8. 2.Get Enough Protein, But Not Too Much
-Doesn’t provide a lot of fuel for energy. But need it to maintain in muscles.
-Building Block of muscles tissues.
-Endurance athletes 1.2-1.4 grams of proteins per kilogram of body weight
-Ultra-endurance athletes. >1.4gms per day But <2gms per kilogram of body weight
-Strength athletes 1.2-1.7 g/kg body weight.
9. 3.Fat Requirements
-necessary for numerous metabolic activities that promote optimal health
-vitamins A, D, and E require fat for proper absorption
-Fat intake for an athlete should range between 20-35% of total daily calories.
-Current dietary guidelines recommend that 10% of fat intake should come from
monounsaturated sources, 10% from polyunsaturated sources, and no morethan 10%
from saturated fat. Research does not show any beneficial effects from a diet that
includes excessive fat intake (>70% of total energy).
10. 4.Vitamin and Mineral Requirements
-Involved in energy production, blood synthesis, maintenance of bone health,
immune function, and the prevention of oxidative damage.
- Aid in the process of muscle and tissue repair during recovery from
exercise or injury.
-Although athletes much require additional supplementation of
micronutrients, multivitamin supplement may be appropriate if an athlete is
dieting, or avoids certain food or food groups. Supplementation of single
nutrients such as iron may be required if a deficiency is diagnosed by a
medical professional.
11. Supplementation with high doses of antioxidants (Vitamins C, E and B-carotene) is becoming a po
Athletes should be cautious of mega-dosing with these vitamins since higher doses are likely to p
Vegetarian athletes may be at risk for low intakes of iron, calcium, vitamin D, riboflavin, zinc and v
Master of Antioxidants
13. Carbohydrates Bread, pasta, beans, potatoes, bran, rice, and cereals
Protein Meat, poultry, fish, eggs, tofu.
Fats Nuts, nut butters, avocados, olive and coconut oils.
Vitamin and
Minerals
fruits, vegetables, essential supplements are the minerals
calcium, iron, magnesium, potassium, selenium, sodium
and zinc.
Nutrients Rich Foods
14. Timing of food and Fluid Intake For Athletes
1.Before Exercise
-meal or snack should be familiar to the athlete
-contain small amounts of fat and fiber in order to promote quick digestion minimize potential
gastrointestinal discomfort
-meal should be high in carbohydrates and moderate in protein.
-The amount of carbohydrate shown to enhance performance generally ranges from 200-300
grams of carbohydrate eaten 3-4 hours before an event.
Fluid should be consumed at least 4 hours before an exercise event. (water or sport beverage)
-The athlete should aim for 5-7 mL/kg (2-3 mL/lb) body weight of fluid for optimal performance.
Hyperhydration with water and glycerol mixtures should be discouraged since no
performance benefit has been established by this practice.
15. During Exercise
-containing 6-8% carbohydrates are beneficial for exercise lasting longer than 1 hour in duration.
-advised to consume 0.7g carbohydrates/kg body weight (approximately 30-60 grams/hour for longer workouts or events
-Sports drinks offer a significant benefit for athletes who exercise in the morning after an overnight fast when liver glycogen levels
are low.
The greatest improvements in performance have been observed when sports drinks are used for hydration at 15-20 min intervals.
Liquid mixtures of glucose, fructose or other simple sugars are equally effective. Fructose alone is not as effective and may
cause diarrhea.
16. After Exercise
-meal depends on the length and intensity of the exercise, as well as the timing of the next exercise
session.
-carbohydrates should be consumed within 30 minutes after exercise (multiple bouts of training are
expected in the same day)
-Consuming 1.0-1.5 grams of carbohydrates/kg body weight at 2 hour intervals for up to 6 hours is
recommended.
-Post-exercise glycogen synthesis with a combination of simple sugars is more effective than fructose
alone. Including portions of protein after exercise will help to build and repair muscle tissue.
Recovery from dehydration during exercise is accomplished by drinking 16-24 oz (450-675 mL) of fluid for
every pound (0.5 kg) lost in sweat. Eating salty foods will also help to restore electrolyte balance.
17. Nutrition Strategies For Athletes
1.Stay Hydrated
2.Never, Ever, Ever Miss Breakfast
3.Choose Nutrient Dense Foods at ALL times
4. Get 8-10 hours of sleep each night.
18. 1.Stay Hydrated
-muscle tissue is primarily composed of water and it needs proper hydration to recover and grow. Without proper hydration your cells do
not communicate with each other as quickly, this slows down the signaling process when it comes to building muscle.Consumption of a
sports beverage that contains electrolytes will help to maintain a fluid and electrolyte balance.
Drinks that contain sodium and potassium will aid in the replacement of electrolytes lost in sweat. Sodium consumption will also
encourage the drive to hydrate.
Sweat losses of greater than 2% of total body weight negatively influence athletic performance so adequate fluid replacement during
exercise is a chief priority.
Strategy 1#
1Large glass in the morning,
1 large glass mid-morning,
1 large glass 30 minutes prior to training and
1 large glass before
19. 2.Never,Ever,Ever Miss Breakfast
Your body is in a breakdown state after sleep and it needs nutrition upon waking up to start to building
process again. The longer you go without putting nutrition into your body, the less muscle you will be
able to build and maintain.
Strategy2# meat, nut and fruit breakfast to add lean muscle mass and improve body composition.
Wake up and get ANABOLIC by eating breakfast!
20. 3.Choose Nutrient Dense Foods at ALL times
-Foods will help increase the body’s ability to build muscle tissue and will help make sure your
added mass is from muscle and not just body fat.
Strategy 3# Avoid Eating low nutrient, high calorie foods (fast food, chocolate bars, cereals,
candy, chips, donuts, high sugar foods, etc)
Do not make the mistake of just eating ANY FOOD simply for
the sake of eating – SMART CHOICES MATTER.
21. 4. Get 8-10 hours of sleep each night
-Sleep helps you to repair and recover.Recovery is the time when you build
muscle. Without sleep there is no recovery and no muscle growth.
Strategy 4# Take A Nap! This is an effective way to give your body an anabolic surge and
help it put on muscle. The best time to nap is after you have had your post-workout
meal. This will help your body to digest the food and begin the muscle repair process
immediately. Get 5 hours of exercise each week. Do NOT forget to train!
You want to increase muscle? Then get some shut eye.
22. 8 Foods Athletes Must Avoid
1.Limit Sports Drinks
2.Avoid Soda
3.Avoid Protein Bars & Energy Bars
4Avoid saturated & trans fat
5.Limit Carbohydrates
6.Limit Fiber
7.Limit Caffeine
8.Avoid alcohol
23. 1.Limit Sports Drinks
Unless you're working out or running for more than an hour, it simply isn't
necessary to consume sports drinks. Drinking water, green tea or juice will
effectively keep you hydrated.
24. 2.Avoid Soda
-tops list of high-calorie, nutrient-empty foods.
With almost 10 teaspoons of sugar per 12-ounce can, soda drinkers
raise their caloric intake and may lose their appetite for healthier foods
Soda, especially dark-colored, carbonated beverages such as cola,
which contain phosphorus, contribute to calcium depletion.
And although diet soda doesn't contain actual sugar, studies have shown
artificially sweetened products don't aid in weight loss and contain
ingredients that aren't good for the body. For carbonated refreshment, try
club soda garnished with citrus, or juice spritzers made with equal parts
juice and club soda.
25. 3.Avoid Protein Bars & Energy Bars
-are quick, convenient sources of nutrients, but "Most are highly processed and
can't compare to eating a piece of fruit and a hand full of nuts.
-too much protein in the diet can contribute to bone loss and overtax the
kidneys. Many protein bars are also high in saturated fat which can contribute
to heart disease, diabetes and obesity.
26. 4Avoid saturated & Trans fat
Foods containing hydrogenated vegetable oils and trans fats raise LDL
cholesterol (i.e., bad cholesterol), lower good HDL cholesterol and increase
the risk of heart disease, even in well-conditioned athletes.
27. 5.Limit Carbohydrates
"The biggest mistake people make is thinking they are carb loading when
they are really fat loading,”
Keep portion sizes reasonable or risk feeling weighed down. High-fat, hard-
to-digest foods can also upset the digestive track.
28. 6.Limit Fiber
Although a heart-healthy diet includes high-fiber foods, too much fiber can trip
up athletes.
Consumed pre-event, high-fiber foods may cause loose stool or intestinal
problems.
29. 7.Limit Caffeine
small amounts of caffeine can improve performance.However, encourages
athletes to limit their intake because of its dehydrating effects. Avoid caffeine-
fortified drinks, and limit energy drinks, which may contain but not list natural
sources of caffeine.
For comparison, nutritionists recommend consuming no more than 300
milligrams per day, which would be the equivalent of about seven and a half
cola drinks.
30. 8.Avoid alcohol and Smoking
The detrimental effects of alcohol include slowed reaction times, decreased performance and
increased risk of injury such as muscle tears or heat stroke due to dehydration.
The key for a healthy diet while training is to limit or avoid foods and ingredients that interfere with the
body's nutritional and performance requirements.
Smoking prevents oxygen getting to your brain, heart and muscles. So athletes who smoke have less
endurance and strength than non-smokers. They also have a greater chance of injury.
