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Sports Nutrition: Ways to Reach Peak Performance

This presentation guides on how athletes can improve performance, and stay healthy for sports.
by

Kai Kurimura

on 7 June 2011

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Transcript of Sports Nutrition: Ways to Reach Peak Performance

Eating Proper Nutrition for Peak Performance Theres more to than eating carbs or drinking sport drinks, but eating for the best performance possible doesn't require a special diet or supplements. All athletes vary on their nutrition needs. Most usually need extra calories for their sports performance, and growth than other people who are not as active. Muscular Minerals and Vital Vitamins Calcium builds strong bones, and iron brings oxygen to your muscles. Calcium is found in dairy foods, such as milk, yogurt, and cheese. To get the iron you need, eat lean red meats, vegetables, and cereals. Carbohydrates and Protein It is important for athletes to have a carbohydrate-rich diet everyday to fuel muscles and the brain.

If you do not replenish your body with carbs, it can lead to the inablilty to perform.

Protein builds muscles and repairs them after excercise but too much can get in the way of consuming carbs which is the primary energy fuel, and can be burned as a "less effective fuel." Carbohydrates provide athletes with an excellent source of fuel. Carb Charge Good sources of carbs include fruits, vegetables, and grains. Sports Nutrition Sugary carbohydrates such as candy bars or sodas are less healthy, and eating them just before the game will only give athletes a quick burst of energy and leave them running out before they even finished working out. Ditch Dehydration Water is just as important to unlocking your game power as food. When you sweat during exercise, its easy to become overheated, headachy, and worn out. Don't wait until your thirsty, because thirst is a sign that your body is saying that it has needed liquids for a while. But don't force yourself to drink more fluids than you may need either, as it will make running harder with water sloshing inside your stomach. Avoid juice "drinks" which contain a lot of added sweeteners. Instead use 100% juice.

Don't drink carbonated, and soft drinks, as they can leave the athlete feeling bloated.

Instead of commercial sport drinks, make up your own with apples, oranges, or grapes as they are a good source of carbs.

Sip one quart of liquid per hour during exercise.

Prehydrate your body before the game, and drink water approximately three-quarters of ounce per pound.

After a game, replenish with water and electrolytes that were used up during the game. Drinking to Stay Hydrated Whole grain foods best provide both the energy athletes need to perform, and fiber, and other nutrients to stay healthy. How To Prepare Nutrionally for Peak Performance. Fat Intake Consumption of fat should not fall below 13% of total energy intake because it may limit performance. Fat provides body fuel. If the event lasts more than an hour, the body may use mostly fat for energy. Fat may contribute as much as 75% of the energy demand in a enduranced trained athlete. Game-Day eats Most of your body's energy on game day will come from what you've eaten over the past several days, but you can boost your performance by paying attention to the food you eat on game day. 1) Eat a meal two to four hours before the game or event: Choose a protein or carbohydrate meal. 2) Eat a snack less than two hours before the game: Have a light snack such as low-fiber fruits or vegetables. Do not eat anything for the hour before you compete or have practice.
Also, eating too soon before any kind of activity can leave food in the stomach, making you full, bloated, crampy, and sick. Thank you for listening! Thesis: I believe that sports nutrition can improve and affect athletic performance. Presentation by Kai Kurimura I believe that athletes should be educated about the importance of sports nutrition to improve athletic ability.
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