Sports med- nutrition

Calories

The amount of energy contained in foods and drinks that the body uses

to function

ATP

is quick energy, ready to be used

Macronutrients

Carbs, proteins, fats

Carbohydrates have ___ cal per gram

4

fats have ___ cal per gram

9

proteins have ___ cal per gram

4

Carbohydrates -

-Organic compounds broken into sugar, starches and cellulose

-Used for Quick short term energy: Anaerobic Exercise

Types of Carbs

sugars, celulose,starches

Sugars -

more simple, quick energy

Starches -

in between, steady energy

- Potatoes, wheat sources, corn

Cellulose -

complex, sometimes called dietary fibers

- Celery, vegetables

Simple carbs

May lead to crash

- Can lead to high sugar levels (diabetes)

- Can lead to weight gain

-Good for lifting and sprints

ex: white bread, pasta, cake, cookie

Complex carbs-

slow energy

- Dietary fiber - good for digestion, little energy

-Can help slow release of simple sugars

-Less calories

ex: starchy vegetables, fruit, oats

Fats-

Used for long term energy, Aerobic exercise

- Examples: cardio and warmth

- Also daily resting energy

Unsaturated fats

good

ex: avacado, nuts, eggs

Saturated fats

kind of bad

ex: fatty meats, vegetable oil, fish

Trans fat

bad

ex:Deep Fried Foods, chips, frozen food

Proteins are made of

amino acids

-Body will break down protein into its

amino acids to then build what is

needed

Amino Acids-

Building blocks of proteins and building blocks of cells

20 Different amino acids

-9 Essential - humans do not naturally need to produce (Need to eat)

- 11 Non Essentials - humans can naturally produce (don’t needmto eat)

Meats contain all 9 Essentials Amino Acids

Recommended for non athletes:

Consume ____ of protein per day

.35 to.40 g

Recommended for athletes: Consume _____ of Protein per body lb of body

weight daily

.75 to 1.5 g

Non meat protein source

Vegetarian -eggs -milk products

Vegan -tofu -soy - chickpeas