Sports Medicine 25

Nutrition= the science of food and how the body

uses it in health and disease
A healthy diet is essential to the improvement of
an athletes performance
Eating properly before, during, and after
practice or competition may help maximize
athletic ability and performance

An athlete loses 60 essential

nutrients when they sweat
They are essential because if
the body goes without them
for a long period of time, the
athlete can be at serious risk
Athletes need more amino
acids, enzymes, minerals,
antioxidants, vitamins, and
nutrients to restore muscle
tissue, build connective tissue,
protect cells and maintain a
high energy level

Essential nutrients= Substances the body must get from food because it
cannot manufacture them at all or fast enough to meet its needs. These
nutrients include proteins, fast, carbohydrates, vitamins, minerals and water.
Nutrient

Function

Major Source

Proteins
(4 calories/gram)

Form important parts of muscles, bone,

blood, enzymes, some hormones and cell
membranes; help in growth; supply energy

Meat, fish, poultry, eggs,

milk products, legumes, nuts

Carbohydrates
(4 calories/gram)

Supply energy to cells in brain, nervous

system, and blood; supply energy to
muscles during exercise

Grains, fruits, vegetables,

milk

Fats
(9 calories/gram)

Supply energy, insulate, support and

cushion organs

Animal foods, grains, nuts,

seeds, fish, veggies

Vitamins

Promote specific chemical reactions within

cells

Abundant in fruits,
vegetables, and grains; also
found in meat and dairy
products

Minerals

Help regulate body functions; acts as

catalysts for the release of energy

Found in most food groups

Water

Makes up 50-70% of body weight;

transports chemicals; regulates temp;
removes waste products

Fruits, vegetables, and

liquids

Canadas food guide helps

outline how to meet
needs for vitamins,
minerals, and other
nutrients. As a result,
reduced risk of obesity
and heart disease are
common. The guidelines
help people live healthy,
long lives.

Fruits and vegetables- dark

colors (green and orange in
particular), and no added sugars
should be consumed daily
Grains- Whole grains or whole
wheat, and products low in sugar
and sodium are recommended
Dairy- Low fat or non fat milk,
and low fat yogurts, cheeses,
etc. are healthy dairy choices
Meat and alternatives- beans,
lentils, tofu, fish, and lean
meats are recommended

For a person between the

ages of 14-18, seven or
eight servings of fruits
and vegetables are
recommended
For a highly active person,
these serving sizes may be
increased to eight to ten
servings

For an average person between

the ages of 14 and 18, six to seven
servings of grain products are
recommended
For an athlete, seven to eight
servings are recommended
Note: With grain products,
athletes should be aware of fat,
sugar and starch quantities within
these products

For adolescences, 2-3 servings

are recommended
For athletes, 3-4 servings are
recommended
Note: Fat quantity should be
monitored, lean meat is
recommended

For a person between the

ages of 14 through 18,
three to four servings of
dairy products are
recommended
For an athlete, serving
size should be increased
one to two servings
Note: Athletes should be
aware of fat and sugars
found in products such as
milk or yogurt

Fats are necessary within

every diet, although those of
the saturated variety should
be avoided
25-35 mL of unsaturated fats
should be consumed daily as a
part of a healthy diet

A lack in vitamin B means

the body cannot compete
at high intensity levels,
build and repair muscle
tissue, repair cells and
convert sugars and
proteins into energy

A lack of protein results in

the inability to repair
tissues, bones and
muscles, low energy levels
and a poor immune
system, as well as the
inability to produce
hormones and enzymes

A lack of Zinc inhibits the body

to grow properly and maintain a
healthy immune system
A lack of Calcium causes
weakness of the teeth and
bones, improper muscle
functions, blood clots, and
improper transmission of
impulses through nerves
A lack of Iron causes the body
not to be able to carry oxygen
through the body to red blood
cells and muscles

A lack of vitamin C
causes a decreased
energy level and the
inability for
connective tissue to
build
A lack of vitamin E
causes cells not to
be able to repair
themselves

An athlete should
hydrate
themselves
throughout the day
before their event
Cold water is
absorbed quicker
in the body

Replacing what is lost

during activity is
crucial to an athletes
recovery and health
Carbohydrates are
what provide athletes
with energy
Foods such as
spaghetti, lasagna,
potatoes, cereals and
grain products contain
complex
carbohydrates

Milk, sodium, iron,

potassium, and calcium are
important vitamins and
minerals to replace after
activity
Oranges, bananas and
potatoes help restore
potassium in the body

75% of the energy in

trained athletes
comes from fats
Protein can be
stored as fat to
provide energy
Too much protein
can deprive the
athlete of efficient
energy and lead to
dehydration

Tip #1:
Healthy

food choices good ones

help you feel energized, strong, and
powerful, giving you the edge youre
looking for.

Tip #2
Most athletes, believe its the one before the
game.
Its what you eat after the game that
affects your performance in your next
game the most; 15-20 minutes after.
After your game, your bodys glycogen
stores, or gas tank, are empty. You need to
re-fill it and replenish your muscles energy.
If you dont have enough stored fuel you will
feel tired and wont perform at your peak.

rebuild muscles with protein

protein ensure your muscles
recover fully
if you dont like meat, then
try cheese, milk, eggs or
mexican foods (burritos, tacos)

Food, fluid, and

rest are necessary
for muscles to
recover
Muscles need
down time after
being worked

Chocolate milk, trail mix, fruit

cup
Fruit with string cheese, sports
drink
Sports bar, milk and fruit
Graham crackers/peanut butter,
juice, pudding
Fruit smoothie (any yogurt,
fruit, milk)
Cottage cheese, fruit, English
Muffin

- 15 minutes after activity

Examples:
Fruit

smoothie(blend any flavor yogurt, fruit,

milk)
Cottage cheese, fruit, English muffin
Chocolate milk, trail mix, fruit cup
Fruit with string cheese and sports drink
Sports bar, milk and fruit
Graham crackers with peanut butter, juice,
and pudding

NOTE: eat a meal or have a snack within

2 hours after stopping an activity. If still not
hungry, try 1-2 cups of chocolate milk or a
sports beverage.

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OATMEAL- carbs., fibre, B vitamins, iron- use

instant, add hot water, sprinkle with dried fruit=
power snack/meal
ORANGES-source of vitamin C
BANANAS source of electrolyte potassium
/carbs.
MILK source of carbs., protein, and 6 bone
nutrients including calcium
BAKED BEANS source of protein, carbs, and
iron
PASTA carbs, B vitamins, iron
BAGELS pre and post snack; spread with jelly
before game, after game top with cheese, slice
meats, peanut butter for protein
PIZZA- carbs, load with extra veggies for vitamins,
add lean meats and cheese for protein
YOGURT nutrition of milk, yogurt tubes for
snacks before game
HAMBURGERS lean beef, whole wheat bun, top
with cheese and veggies get all four food groups

Water is essential to keeping

the body in performance shape
Water is calorie free, but will
help maintain equilibrium
within the body
8-9 cups/day to keep hydrated,
playing a game you will need
more
Include milk, juice, water and
sports drinks
Note: To flavor water naturally,
a slice of lemon or lime may be
added, also cucumbers can be
used

Occurs when fluid losses exceed 1% of body

weight
Symptoms include headache, irritability and
fatigue
Urine should be clear and copious- light
yellow in color

2 hours before a game,

drink 2-3 cups of fluid
After the game replace
what you have lost, 2-3
cups to re-hydrate

Consume cool fluids in small volumes

at regular intervals
For exercise lasting less than 60
minutes, cool water is the best
replacement
For intense exercise lasting greater
than 60 minutes, diluted glucose and
electrolyte solutions (sports drinks)
are recommended to provide fuel for
working muscles
Sports drinks contain small amounts
of carb and replace electrolytes
(which are minerals such as
sodium/potassium- act to keep your
nerves firing and your muscles
moving)

S- Specific
M-Measureable
A- Action oriented
R- Realistic
T- Time oriented
Your goal should answer the Six W Questions
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2.
3.
4.
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6.

Who: Who is involved?

What: What do I want to accomplish?
Where: Identify a location
When: Establish a time frame
Which: Identify requirements and constraints
Why: Specific reasons, purpose or benefits to
accomplishing goal