basic nutrition for athletes by: bailey henshaw. today’s lesson: macronutrients & water ...
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![Page 1: Basic Nutrition for Athletes By: Bailey Henshaw. Today’s Lesson: Macronutrients & Water Protein Lipids Carbohydrates Water](https://reader030.vdocuments.mx/reader030/viewer/2022032709/56649ead5503460f94bb4e7b/html5/thumbnails/1.jpg)
Basic Nutrition for AthletesBy: Bailey Henshaw
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Today’s Lesson: Macronutrients & WaterProtein
Lipids
Carbohydrates
Water
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Protein: Overview Made up of amino acids-20 total
9 essential (need to acquire from diet) 11 non-essential (body produces)
Quality: Complete-contains all essential AA’s
Ex: animal products- eggs, dairy, meat Incomplete-do not contain all essential AA’s Ex: plant foods-legumes, grains
Complementation : Combining incomplete proteins can make a complete
protein
Ex: Rice with beans, lentils with corn
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Protein: Food Sources Found in plant and animal foodsExamples: Breads/grains/cereals 3g/
serving Milk
6-8g/cup Meat 7g/oz* Eggs 7g/each*
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Why do athletes need protein?
Function: Growth, repair, and maintenance of tissues Energy (Used when diet lacks enough carbohydrates) 4 kcal/g Need enough protein in diet to repair and rebuild muscle
broken down during exercise
Approximate protein needs: Average adult needs 0.8g of protein/kg of body weight per
day Strength training athletes need 1.4-1.8g of protein/kg of
bodyweight per day Endurance athletes need 1.2-1.4g of protein/kg of
bodyweight per day
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Lipids: Overview
Made up of fatty acids Types:
Saturated Fats (Solid)Ex: Milk, dairy, eggs
Unsaturated Fats(Liquid) Monounsaturated Fats
Ex: Olive oil, avocadoes, peanuts Polyunsaturated Fats
Ex: Plant oils, fish, margarine
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Essential Fats Omega-3 and Omega-6
Function: Keep skin healthy Make up brain and nerve tissue Immune response
Sources: Nuts/seeds, whole grains, plant oils
Avoid- Hydrogenated (Trans) Fats Fats processed in the food industry that are
converted from liquid to solid Too much in diet can lead to higher risk of
cardiovascular disease
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Why do athletes need lipids?
Function: Helps body absorb fat soluble vitamins (A, D, E, K) Insulation Stored energy (9 kcal/g)
Fat is used as energy in athletes performing endurance exercise and is needed to access glycogen (carbohydrate) stores in the body
Restricting fats and other macronutrients can lead to: Female Athletic Triad Disordered eating Amenorrhea Osteoporosis
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Carbohydrates: Overview
Simple Sugars Types- Glucose, Fructose, Sucrose, etc.
Ex: Found in fruit, honey, table sugar, milk, molasses
Complex Carbohydrates: Types- Starch, Glycogen, Fiber Found in whole grains
Ex: brown rice, wheat, barley, pasta
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Carbohydrates: Food Sources Breads/Cereals/Grains 15g/oz* Milk 12g/cup Fruit 15/piece Vegetables 6g/0.5 cup
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Why do athletes need Carbohydrates? Function:
Preferred energy source-used immediately 4 kcal/g Supports brain function
Low Carb/High Protein diets do not allow the reloading of muscle glycogen stores
Needed to maximize performance and recovery Low muscle glycogen stores=muscle fatigue and
inability to complete high intensity exercise
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Water: Functions Necessary for life Transports energy and waste products Regulates body temperature
Dehydration Decreased athletic performance (low
stamina, strength, concentration) Exhaustion, nausea, headaches, muscle
cramps
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Water Tips Recommended intake: 80-120 oz. daily
Thirst is NOT a good indicator of hydration Drink 2 hrs. before activity (1 oz. per 15 lbs. of
body weight) During activity (4-8 oz. every 15 min.) After practice (3 cups for every 1 pound lost)
Sports Drinks-Can be effective in replacing electrolytes, but check the label
Less than 19g of Carb per 8 oz Sodium– 50mg to 70mg per 8 oz