Nutrition for the Athlete

These are notes complied from a few different articles for my presentation to a class at Rothesay High School on Tuesday, Nov. 18, 2008

Protein = The basic building block of the body (made up of Amino Acids which help build muscle). Samples of good protein sources are: beef, fish, chicken, milk, eggs and cheese.

• Endurance Athletes should consume 1.2-1.4 grams protein per kg of body weight per day.
• Resistance and Strength-Trained Athletes should consume 1.6-1.7 grams protein per kg of body weight.
• High protein diets increase water requirement necessary to eliminate the nitrogen through the urine (ketosis) which can lead to dehydration, increased oxygen consumption, calcium loss and potential kidney problems.
• Most people get more than enough protein in their daily diets; therefore protein supplements are unnecessary and not recommended. Excess protein is stored as fat.

Carbohydrates = #1 source of energy for the boy and brain (carbs break down into glucose to FUEL the body). Can be used immediately or stored in the liver and muscles as glycogen. Samples of complex carb sources include: brown rice, oatmeal, potatoes, cereals, pasta, and other grain products; Samples of simple carb sources are found in: fruits, milk, honey and sugar.

• In athletic events lasting less than 1.5 hours, the main energy supply comes from the glycogen stored in muscles.
• In athletic events lasting longer than 1.5 hours, it is important to have glycogen stores at a maximum. One way to do this is through eating a higher carb (70%) diet 2-3 days before the event.
• Sugary carbs such as candy bars before athletic events will cause a sharp increase in insulin levels which lead to blood sugar levels to plummet within half an hour-which can lead to fatigue, nausea and dehydration. (sugar crash)

Fats = #2 source of energy to athletes during physical exercise. Used as the main source of energy once muscle glycogen stores are depleted. Helps insulate your body from heat loss, cushion and protect vital organs, and gives the feeling of fullness after eating a meal by slowing down the digestive process by inhibiting secretions of hydrochloric acid in the stomach. Samples of good fat sources are: unsaturated fats found in most vegetable oils and omega sources found in fish and nuts.

• In athletic events lasting more than 1 hour, the body uses mainly fats as fuel.
• In endurance-trained athletes (i.e. Marathon runners) may get up to 75% of their energy from fats during prolonged aerobic exercise.

Vitamins & Minerals = Essential in building muscle the normal growth and development of human beings. Provide healthy maintenance of cell tissues and organs, and help process proteins, carbs, and fats for the body to use. Calcium (builds strong bones) and Iron (carry oxygen to muscles) are the main nutrients that are often lacking in the teenage athletes diet. Eating foods such as lean red meats, green, leafy vegetables and iron-fortified cereals provide good sources of iron, and dairy foods such as low-fat milk, yogurt and cheese are good sources of calcium.

Eating potassium rich foods such as bananas, oranges and potatoes are great to help regulate muscle activity

Water = The most important nutrient of life. Chilled fluids are absorbed more readily and can help lower internal body temperature. Drink plenty of fluids before and after exercise and every 15-20 minutes during exercise to replenish body fluids lost (sweating) during exercise. Weigh yourself before and after competition and drink 20-24 oz (approx. 3 cups) of water for every 1 lb. lost.

Sources: www.kidshealth.org, www.about.com