Sports NutritionAthletes

Jessica Prawica

What is Sport Nutrition?

Promotion of nutrition to athletes to enhance their performance, health, and fitness.

Why is it important?

Sports nutrition ensures athletes with optimal health and performance.

Athletes can receive the most beneficial results

Provides long term health benefits

What do Sports Nutritionists do?

Individual nutritional counseling

Help athletes achieve performance and training goals

Implement food menus for athletes

Qualities Needed

Awesome communication skills Proper interview techniques Knowledge of athletic rules and

regulations Knowledge of nutrition, supplements,

medicines Ability to evaluate body weight, body

mass and height Ability to motivate others

Education Needed

Bachelor’s Degree

Licensure/Certification Dietician

1,200 hour internship experience

Certifications

ISSA-International Sports Sciences Association

ISSN- International Society of Sports Nutrition

CSSD-Certified Specialist in Sports Dietetics

Maintaining Athletic Figure

Eat before, after, and during sport Hydrate A LOT! Eat fats to fuel body Before exercise eat meal with complex

carbs Eat vitamins and minerals Avoid sugary foods

5 Major Food Groups for Athletes

These food groups provide the body with the proper nutrients it needsProteinCarbohydratesFatsVitaminsMineralsWater

Proteins

15%-20% of your daily calories Builds and repairs tissue Foods that contain protein:

MeatFishPoultryEggsBeansNuts

Carbohydrates

60%-70% of daily calories Most important source of energy Foods that contain carbohydrates:

FruitsVegetablesPastaBreadCereal Rice

Fats

20%-30% of daily calories Supply body with energy

Unsaturated Fats Vegetable products (corn oil)

Saturated Fats Animal based foods (meats, eggs, cheese) Too much fat can cause health problems

Vitamins and Minerals

Make energy and repair muscle tissues Maintain healthy bones Proper immune function Protects against oxidative damage Common vitamins/minerals for athletes:

Calcium, Vitamin D, B Vitamins, Iron, Zinc, Magnesium

Antioxidants: Vitamin C & E, selenium, B carotene

Hydration

Most important nutrient for athletes is water

60% of body weight is water Replace all water you loose threw

sweat Drink cool water when exercising Drink water before, during, and after

sports/exercise

Healthy Eating Tips For Athletes

Eat a variety of foods

Don’t skip meals, eat regularly

Eat enough calories

Drink a lot of fluids

Popular Sport Supplements

Creatine

Beta-alanine

Whey-protein

Caffeine

Risk of Taking Supplements

Not regulated by government Some contain ingredients not listed on

label Risk of interaction with other drugs Some supplements can cause athletes

to fail drug tests

How to Properly Use Supplements

Talk to an expert (sport nutritionist) Understand why your taking a

supplement Look for good quality Don’t take excessive amounts Don’t use them to make up for

unhealthy diet

Sports Nutrition

Informational Sports Nutrition Video

https://www.youtube.com/watch?v=GKvhRJ6M-is

Conclusion

Nutrition and diet is important for athletes

Provide body with proper nutrients to get best performance

Works Cited

http://orthoinfo.aaos.org/topic.cfm?topic=a00370

http://www.webmd.com/vitamins-and-supplements/features/athletic-supplements-fact-fiction

http://www.scandpg.org/sports-nutrition/