Sports Nutrition
HEALTH II
Protein
Most commonly misunderstood Nutrient.
Protein-is the nutrient that is responsible for
building and maintaining body cells and tissues.
Made up of chains of amino acids
There are 9 essential amino acids you must consume
in your diet
Provides four calories per gram
Store in the body as fat
Types of Protein
Complete proteins-contain all nine essential amino
acids; source animal products.
Incomplete proteins-Lack one or more essential
amino acids; sources beans, nuts, peas, and whole
grains
Protein Requirements
Average person non-athlete = .8 grams per pound of
body weight
Endurance athlete = 1-1.2 grams per pound of body
weight
Strength athlete = 1-1.5 grams per pound of body
weight
Protein can be abused and should not become a
persons sole source of caloric intake. Excessive
intake can lead to high cholesterol, excess fat
storage, and heart disease.
Carbohydrates
Carbohydrates-are the starches and sugars present in
food.
Provide four calories per gram
Main source of energy for the body to perform work
Types of Carbohydrates
Simple Carbs-are sugars which can be man made or
natural. Low nutrient value (fructose, milk, and
table sugar)
Complex Carbs-are also known as starches and must
be broken down by the body in order to be used.
(Potatoes, seeds, nuts, whole grains, beans, and
peas)
Carbohydrate Use and Storage
All carbs are converted into glucose for use in the
body.
If not used it is converted into glycogen and stored in
the muscles and liver.
If more carbs are taken in than can be stored as
glycogen, they are stored as fat.
Carbohydrate Requirements
Non-athletes need only 1.8 to 2.3 grams of
carbohydrates per pound per day.
Athletes require 3.1 to 4.5 grams per day per pound
of body weight.
Fats
Also known as lipids, are a fatty substance that does
not dissolve in water.
Fats provide 9 calories per gram
Made up of fatty acids
Essential fatty acids are not produced by the body,
and must be consumed
Types of Fats
Saturated Fats-are usually solid at room
temperature.
Contain high levels of saturated fatty acids (except chicken and
fish)
Most animal fats (pork, beef, egg yolk, and dairy products),
palm oil, and coconut oils.
High intake can lead to heart disease
Unsaturated Fats-Normally liquid at room
temperature.
Vegetable fats (olive oil, canola, corn, soybean)
Can reduce the risk of heart disease
Fat Requirements
Calories from fat should make up no more than 20-
30% of your total daily intake.