Nutrition for athletes and active kids
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Sports vs. Energy drinks here
Test your knowledge about sports nutrition
Questions
- Will eating lots of carbohydrates make you fat?
- Will loading up on protein build stronger muscles?
- Should athletes try to eliminate fat from their diet?
- Is the best way to avoid dehydration to drink whenever you're thirsty?
- Will a low body fat percentage make you a better athlete?
- Will vitamins and supplements make up for an unhealthy diet?
Answers
Will eating lots of carbohydrates make you fat? NO!
- Popular diets (i.e."The Zone") tell you to avoid pasta and bread.
- But carbohydrates are an athlete's most important energy source!!!
- Carbohydrates are the fuel that makes your muscles go!
- 60-70% of an athlete's daily calories should come from carbohydrates.
- An athlete's daily carbohydrate needs = 3.5-4.5 grams per lb. of body weight.
- Carbohydrates should be the largest part of pre- AND post-exercise meals.
- Carbohydrates are needed DURING exercise if it will last more than an hour. Getting carbohydrates during exercise is easiest with a sports drink.
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Will loading up on protein build stronger muscles? NO!
- It's not what you eat. It's how you train!
- Studies show that athletes eat more than enough protein, but are deficient in carbohydrates.
- Excess protein will stress the kidneys and lead to dehydration and calcium loss.
- 10-15% of an athlete's daily calories should come from protein
- An athlete's daily protein needs = 0.7-0.9 grams per lb. of body weight.
- The protein you get from supplements is of poorer quality and more expensive than protein you get from food.
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Should athletes try to eliminate fat from their diet? NO!
- Fat is important for many of the body's functions:
- Fat is a secondary source of energy for exercising muscles
- Fat is essential for brain and nerve function
- Fat provides essential vitamins A, E, D, K and omega-3 fatty acids
- 20-30% of an athlete's daily calories should come from fat
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Is the best way to avoid dehydration to drink whenever you're thirsty? NO!
- By the time you notice you're thirsty you are already 2% dehydrated!
- Even 2% dehydration slows down your concentration and athletic performance.
- Water is essential for keeping the body cool in hot weather.
- Athletes can lose 2-4 liters of water per hour in sweat!
- Athletes need fluids before, during, and after exercise
- Before exercise (15-30 minutes) drink 0.12 ounces per lb. of body weight
- 16-20 ounces for 150 lb. adult OR 8-10 oz. for 75 lb. child
- During exercise (every 15-20 minutes) drink 0.05 ounces per lb. of body weight
- 6-8 ounces for 150 lb. OR adult 3-4 ounces for 75 lb. child
- After exercise drink 24 ounces for each pound you lost during exercise, or until your urine is clear.
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Will a low body fat percentage make you a better athlete? NO!
- People with the lowest body fat percentage are not necessarily the best athletes
- Ideal body weight and ideal body fat percentage are not the same for everyone - they depend on your genetics, your body type and your sport.
- Each athlete will have his/her own ideal weight and body fat percentage where he/she functions or performs at his/her best.
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Will vitamins and supplements make up for an unhealthy diet? NO!
- There is no substitute for real food!
- Supplements are meant to be added to a balanced diet that comes from a variety of foods.
- Whole foods give you nutrients, vitamins, and minerals that are of higher quality than those in vitamin and mineral supplements.
- Vitamins and minerals in food are absorbed better than pills, powders, and energy bars.
- Just because it comes from a "health food" store does not mean it's safe!