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Transcript of Sports Nutrition
A Soccer Player's Diet
Soccer is a high intensity sport, therefore players need a lot of energy
Energy is normally found in carbohydrates and also protein
Many fail to realize that this is 45-65% of their diet
A healthy diet means a player has the possibility to recover more quickly from injury.
Players should avoid food with high sugar, fats, and poor carbohydrates
It is important to stay hydrated throughout your sport of activity
It is recommended to drink 6-8oz of water or another beverage every 20 minutes to stay hydrated
If the activity is longer than 60 to 90 minutes it is important to replenish 30-60 grams of carbohydrates per hour of exercise
Ways to do this can include drinking fruit juices or sports drinks which will provide fluids as well as carbohydrates
How much do you really know about sports nutrition?
Let's find out!
The more protein you eat, the more muscle you gain.
It is true that muscle tissue is made up of protein and that athletes require slightly more protein than non-athletes. However, majority of athletes satisfy their daily protein requirements from the foods they already eat. Consuming extra protein simply adds extra calories you don’t necessarily need.
Weight loss during heavy exercise is mainly sweat loss.
Sweating is the body's natural method of cooling you down. During exercise, your body's temperature rises. This causes your eccrine glands, which exist deep under your skin, to activate and increase sweat production. The sweat that these glands create is comprised mostly of water, with a slight amount of salt and several other substances. Therefore, the small decrease in weight that results from vigorous exercise is simply the result of fluid loss.
What Should You Eat to Stay Healthy for Your Active Lifestyle?
Weight loss after sports is often due to fluid loss
In order to replenish the liquid loss drink 15-24 oz for every pound lost
Within 30 minutes of exercising it is important to replenish carbohydrates and protein to bring back energy storages and to rebuild muscle
Within 2 hours of sports you should eat some form of a whole grain or starchy vegetable, fruit or vegetable, and protein to help build a solid nutrition foundation with the meal planning 1, 2, 3
Around 2-3 hours before exercising it is important to eat carbohydrates (30-40g) and protein (10-15g)
The carbohydrates will be stored as glycogen for quick energy release and the protein will be usable for a slower energy release
Around 30 minutes before exercise it is important to eat only carbohydrates and stay very hydrated with water
1, 2, 3
Components of meal planning 1, 2, 3: Whole grain or starchy vegetable, non-starchy vegetables and fruits, and protein
Carbohydrates: often eaten at the beginning of sports because they provide a fast energy release
Protein: releases energy more slowly and repairs torn muscles after exercise; it also helps build muscle after exercise
A sports drink is never better than water.
Water is usually sufficient for short workouts that are moderate in intensity. However, for longer and more vigorous workouts, a sports drink that provides carbohydrates, fluids, and sodium is more ideal. The carbs present in the sports drink aid in the body's absorption of the fluid and provide one with fuel, and the sodium is used to help the body retain the fluid consumed. This proves that in some cases sports drinks may be the better choice.
Carbohydrate loading always improves performance.
What to Eat
Carbohydrates with a little protein
Carbohydrates and protein
What to Drink
a diluted carbohydrate/ electrolyte solution
Should start 2 or 3 days prior to games and tournaments
Ex. gatorade & powerade
Thirst is not a good indicator of when to start drinking.
Carbohydrate loading is a fueling strategy designed to maximize an athlete’s muscle glycogen levels before an endurance event. Therefore, it is not necessary for athletes who are not training for a high intensity activity, and it is probable that they will not reap the full benefits of this practice. In summation, carb loading is most beneficial in situations where typical glycogen reserves would otherwise be depleted.
Thirst works effectively to keep the body hydrated over the long term, but during exercise, thirst is actually a poor indicator of fluid needs. By the time you feel thirsty, you have probably already lost too much fluid weight. This is why it is important for you to follow a hydration plan in which you will be able to remain hydrated throughout an activity.
Vitamin supplements give you energy that can help enhance your performance.
Taking vitamin supplements won’t improve your performance by giving you energy. The only source of energy in the supplements is the calories. However, ensuring that you consume the daily recommended amount of vitamins and minerals is a great addition to a healthy lifestyle, and could prove to be essential in seeing positive progress and/or results in the future. For people who have trouble meeting their everyday vitamin and mineral needs, discussing the addition of supplements with a registered dietitian may be necessary
Eat a healthy breakfast before heading to the course.
Pack energy-boosting snacks in your golf bag for every fourth hole.
Eat every 2.5 to 3 hours after your round to help your body recover.
Things to Consider
In addition to the basic 1, 2, 3, meal planning there are other factors to consider when choosing food for athletes
-Whole wheat toast with peanut butter
-scrambled eggs with peppers and onions
Types of sports and activities
Frequency of the sport (this will change your energy expenditure causing your caloric needs to increase or decrease)
Moderate or very vigorous sport
Age, gender, weight, and height
Some suggested foods that are balanced in
vitamins, minerals, carbohydrates
Milk & Yogurt
Cantaloupe, Kiwi, Berries, Oranges, Grapefruit
Bananas, raisin, apples
Chicken, Turkey, lean beef
Tuna Fish & Salmon
Peanut Butter & Nuts
Bran & Whole Grain Cereals
Breads & Whole Grain rolls
Peas, beans, lentils
a handful of almonds and an apple
one slice of whole wheat bread with one tablespoon each of peanut butter and jelly
an energy bar
one and a half ounces of lean beef jerky with a handful of raisins
one whole wheat wrap with three ounces of lean turkey breast
a spinach salad with olive oil
a wedge of watermelon
three ounces of salmon
one cup of brown rice
two cups of asparagus with olive oil
orange juice, oatmeal, banana, whole wheat toast
Sandwich, apple juice, fruit, water
spaghetti, french bread, fruit, water
Grape juice, fig cookies
After Dinner Snack
Low-fat cottage cheese, a peach, and a handful of pecans
Keys to Success
THANK YOU RACHEL AND LAURA FOR A GREAT TWO WEEKS!