Performance Nutrition
Making healthy food choices to:
-it includes protein, complex carbs, and fats
* fuel body with protein and good fat. Eat little to no sugar and little complex carbs*
Protein
Complex Carbs
Fats
-an avocado is a good fat
Good fat vs. Bad fat
Sugar
Hydration
- fuel body
- facilitate growth and repair
- allow for optimal performance
-it includes protein, complex carbs, and fats
* fuel body with protein and good fat. Eat little to no sugar and little complex carbs*
Protein
- Every meal must contain protein
- for athletes minimum: .8 g ibs of lean body weight on training days protein should be higher at 1-2 g/ibs body weight
- * repairs body tissues
- water balancing
- nutrient transport
- muscle contractions require protein to function and repair
- there are two types of carbs: simple and complex
- in not used it becomes fat. Fat provides more energy
- fructose-fruit sugar
- sucrose-table
- lactose-milk
- caus increase increase in insulin levels-leads to hunger
Complex Carbs
- fibers and starches
- found in veg. bread,rice,oatmeal,peas,beans
- longer to digest-body needs more time to release these carbs
- good for energy and carrying protein to the muscle
Fats
- excessive saturated fat can hinder athletic performance
- good unsaturated fat, help performance
-an avocado is a good fat
Good fat vs. Bad fat
- the body needs fat but it needs good fats
- good fat: unsaturated such as nuts,oil from seeds, avocado, meat, coconut milk
- bad fat: saturated, such as fried foods,dairy products, veg. oil
Sugar
- sugar is linked to obesity, increase in blood pressure, increase in insulin levels, and coronary heart disease.
Hydration
- 2-3% decrease in body water can HINDER performance and cardio system
- An athlete need enough fluid during and after exercise to balance fluid losses
- With an increase of protein MUST also have increases in fluid intake as it is needed for protein synthesis