The Essentials | Athletesandnutrition

Carbohydrates

Carbohydrates, AKA carbs, often get a negative stigma. People try to reduce the amount of carbs in their diet to lose weight, but in reality our bodies are made to burn carbs! They give us the energy we need to complete a workout and work hard. There are two types of carbs: Simple & Complex.

Complex carbs are known as your 'good carbs'. They keep you fuller longer and give you longer lasting energy. Potatoes, oatmeal, brown rice, and whole grains are great sources of complex carbs! Simple carbs shouldn't be a big part of your carbohhydrate intake. They don't do a good job of keeping your body fueled for long and won't keep you full. Things such as pudding, soda, candy, and even some fruits are simple carbs. 40%-60% of your daily intake should consist of carbs. Remember! Carbs are good! 2.5g-6g of carbs per pound of body weight should be taken in depending on the duration and intensity of activity.

Fats

Fats, like carbohydrates, also often get a negative stigma. Your body needs fats! There are 2 types of fats: Saturated & Unsaturated.

Saturated fats are known as 'solid fats' because they are solid at room temperature. Your body often has a hard time digesting these fats. High cholesterol and clogged arteries are results of too much sat. fats in your diet. They are found in tropical oils, dairy products, fried foods, and fatty snacks. A healthy amount of saturated fats will consist of less than 10% of your daily intake. Unsaturated fats are categorized into polyunsaturated and monounsaturated fats. Poly fats come in 2 different types, omega-3 & omega-6. These are found in fish and are said to reduce cholesterol. Mono fats are found in vegetable oils and are also said to reduce cholesterol. Approximately 20% of your daily dietary intake should be fats. You should be careful with calorie to fat ratio. Fats are high in calories and make it easy to put on more fat than needed.

Proteins

Proteins are important for building, repairing, and maintaining your muscles. It is a natural building block. Without an adequate protein intake your body cannot reach its optimum potential. Protein is made of 9 essential amino acids that our bodies cannot make by themselves. Proteins can be found in nuts, vegetables, dairy products, grains, meat, fish, and supplements.

Your body needs the basic nutrients that you can only get in certain foods. Your basics are carbohydrates, fats, proteins, vitamins & minerals, and fluids. Without all of these your body cannot function properly to reach optimum performance.

The Essentials of Basic Nutrition

“To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld

Vitamins & Minerals

Vitamins & Minerals are vital to your health. The help you maintain good health and prevent disease. By eating a balanced diet you can takin in all of your essential vitamins and minerals. Fat-soluble vitamins (A, D, E, & K) are nutrients your body needs in small amounts. Your liver and fat cells store excess nutrients for later use. Overdoses of these vitamins can cause liver and kidney toxicity. Water-soluble vitamins (B & C) are vitamins that your body does not store; therefore, you must replenish these everyday. Both fat and water-soulble vitamins are found in fruits, vegetables, grains, legumes, dairy, fish, meats, and sunlight. Major minerals that your body needs are: Calcium- found in milk, soy, and nuts. Phosphorus- most foods. Magnesium-found in green leafy veggies. Iron- found mostly in meat, fish and legumes, and leafy greens. Trace minerals inclues iodine, copper, zinc, managese, cobalt, selenium, chromium, molybdenum & cadmium. Your body requires very small amounts of there and can be harmful in large quantities. These are all found in plant-based foods.

Water

Water is the most essential nutrient for your body! It is used in almost every metabolic process. Dehydration can cause an athlete to feel sluggish and alter recovery time. It is VERY IMPORTANT to stay hydrated throughout the day. It is ideal to carry around a gallon jug and drink it all day long. One or two glasses of water is not enough to fuel your body, especially as an athlete. You sweat out your water intake during exercise and must refuel your body after. When taking supplements it is important to drink more water if the supplements can cause dehydration.