Dietary Needs

1
Dietary Needs

• Unit 1

2
Carbohydrates

• 55-75 caloric intake
• Provides glucose and glycerin for short intensive
  and long endurance activity

• Examples
• Whole grains
• Starchy vegetables
• Cereals
• Fresh fruit
• Pasta
• potatoes

3
Fat

• 20-30 Caloric intake
• Source of stored energy

• Examples
• Polyunsaturated fats with a low cholesterol
  content
• Low fat dairy products

4
Protein

• 10-20 of caloric intake
• For performance and muscle tissue repair

• Examples
• Whole grains
• Legumes
• Fish, poultry
• Lean red meat

5
Fiber

• Important for digestive system
• Reduces intake of refined flour and white sugar

• Examples
• Whole grain
• Cereals
• Fresh fruit
• vegetables

6
Calcium

• Important for skeletal bones
• 1000 mg per day recommended

• Examples
• Low fat milk (250 mg per 8 oz. glass)

7
Vitamins and minerals

• A balanced diet will provide adequate amounts of
  both
• Supplement with multi-vitamin when diet is
  inadequate

8
Sodium

• Recommended intake is up to 2400 mg/day (average
  US intake is 5000 mg/day)
• If perspiration has been excessive. Replace lost
  salt in food
• No Salt tablets

9
Caffeine

• Diuretic (may speed u dehydration)
• 1-2 cups of coffee may improve performance
• Max recommended intake is 300 mg/day

• 1 cup coffee 100 mg
• Tea. Soft drink averages 70 mg
• Chocolate averages 40 mg

10
(No Transcript)
11
Fluid replacement

• S S Dehydration
• Morning headache
• Diminished or discoloration of urine
• Diminished sweating
• Constipation
• Irritability

• Minimize dehydration
• LOAD UP
• Keep water nearby
• Electrolyte replacement drinks in moderation
• Avoid excess caffeine drinks
• Avoid alcohol