Game Day Nutrition Research Paper

A couple of hours before you start your exercise, consume a lot of energy source at about one full plate. Good energy food consists of complex carbohydrates, such as brown rice, corn and potatoes. Provide additions from fiber sources like vegetables and fruits for vitamins. Consuming antioxidant rich fruit

An athlete’s diet is the most important aspect of weight lifting and gaining muscle. Diet refers to the nutritional intake of the athlete. It is very important to know that the human body is constantly working and storing energy. You need to feed the proper balance of calories, protein, carbohydrates and fat that is best for your body. Total

The athlete I have chosen is a 22 year old city soccer player named Erika Ibarra. It is important for Erika to have a nutrition that supports her power and endurance training for soccer. It is important for her to have a well balanced source of nutrients. She needs a goof source of carbohydrates and fats to help give her the energy she needs to support her endurance work outs. She also should have a good amount of protein to repair muscles before and after her workout. Her recommended daily calorie intake is 2000 calories according to the super tracker tool. I would also recommend her taking 1 serving size of multivitamins in the morning to insure that she is getting a good source of vitamins and minerals. Below is the 24 hour meal recall for

Anthony Watson, like most rugby players, needs to have a high protein diet so that muscles can more easily build and repair themselves. Foods like eggs, chicken and fish like salmon. Protein can also serve as a fuel source. Vegetables are also required because they are low in fat, calories and sugar, but are very bulky and filling. The carbohydrates they eat are in the form of sweet potato and quinoa rice. These carbs are good because they contain lots of minerals, vitamins and fibres without putting on body fat. Other good ways to have better carbohydrates is to have porridge instead of cereal and the like. These differ from our needs because of how much more carbohydrates athletes need so that they don’t use their protein as a fuel source.

4. Hydration is key to losing weight. A person should consume about half their weight in ounces of water. If a person is 150 pounds, they should drink 75 ounces of water. But if you have caffeinated beverages, add 12-16 more ounces of water. The diuretic calculation for drinking caffeinated beverages is: (oz. of diuretic x 1.5)+ body weight/2= daily minimum water intake. [(8 Oz of coffee x 1.5) + 150/2 = 87 Oz of daily water intake]. Water rids the body of toxins, which toxins can be a cause weight gain, and a person to be stuck in a plateau for losing weight. Water, drank an hour before you eat, can aid in digestion, therefore, helping you feel more full. If you don't drink the water you need, your body retains the water, in fear of dehydration. Drinking more water will balance that all out.

many people are scared of eating fat and carbohydrate because they think that it will increase the fat percentage. Therefore get that carbohydrates and fats are good for providing energy the body. If you eat a banana before your training session, it will help you work out with good energy. You can also consume a tablespoon of honey with water before exercising. Honey will dissolve fast in your body and it will enhance the energy level in your body.

The three-day food log made for the given athlete was based off of his profile, needs, likes, amount of training, and whether he had time to cook or not. The twenty-two-year-old professional football player is six feet four inches, weighs 210 pounds, and has a body fat percentage of 7%. His main goals are to maintain his body weight, and maintain his body fat. This means that he should focus on consuming the amount of protein at the upper end of the recommended scale since protein is known to help maintain weight. He also should focus on staying at the bottom range of the recommended fat intake to be sure not to gain more body fat. The player is currently in football season having five practices a week that last about three hours each. He only

Carbs is short for carbohydrates, these are known as standard sugars and are made up of groups of carbon, helium, and oxygen atoms (Tutorial on How to Name Carbohydrates 1). These are used by the body for a stable source of energy by being released into the bloodstream at a slow rate. The amount of carbs and athlete eat has a great impact on how well he or she performs on a consistent basis. This also ties into what sport they play, how active outside of said sport they are, what position they play, and how intensely they play. For example a six year old pleasing soccer in their backyard once a week would need less carbs than and Olympic track and field athlete. Fifty to sixty percent of an athletes daily meals should be solely cabs if they're trying to maintain a low carb diet. For a high carb diet a healthy amount of carbs should be from fifty to fifty to eighty-five percent. This might be an extreme amount to some people because their body could not be used to this level of carbohydrate intake on a regular basis. Carbs can come from a nearly infinite number of foods, they can come from beans, greens, potatoes, tomatoes, among many

Nutrition and fatigue are two major areas of exercise and sport. Sport and nutrition together can be a major factor in preventing fatigue, and maintaining a good diet can help keep the athlete consistent with training and performance without the training load being too detrimental and leaving the athlete with excessive fatigue, illness or recurring injuries. Training and eating becomes a cycle of preparation and recovery, with meals and snacks consumed after one session becoming the pre-event meal for a subsequent workout. The ingestion of carbohydrates, fats and proteins all aid in the promotion of optimal training and performance. As well as food fuels, recovery is a significantly important factor in regards to having an adequate training session or

beginners cannot understand the importance of 56 meals in a day. That is the reason they take to 3 big meals. People who are not serious about it may skip their meals or the order it from outside. Missing your meals or eating something which is not allowed will slow down the bodybuilding process. When you are seriously putting your efforts you need to consume only healthy items which can contribute in your success. Unhealthy items or junk food items are detrimental to your progress. You can prepare protein bars at home and they are also handy.

It is known that the diet of an athlete can have an effect on his/her overall performance(Bronci; 2011).Athletes, who have healthy and balanced diets, can perform better due to having adequate nutrient stores built up in their

after consuming slow digesting carbohydrates, this is the time to eat fast digesting carbohydrates. Orange is have vitamin C in them and known as one of the best with the workout fruit. You can also opt for apples and bananas as an alternative source of fast digesting

She needs to avoid high fiber, fatty and new foods, which can cause digestion problems. Good choices for pre-race foods include bread, bagels, cereal, fruit, and small amounts of peanut or almond butter, low-fat cheese, low-fat milk or a fruit smoothie. The hour prior to the race Valerie should just have moderate consumption of water, sports beverages, energy gels or energy chews. Muscles only store enough amounts of glycogen to support recreational exercise activities. For more intense exercise; muscles require additional glycogen or the individual may become fatigued and his/her performance may suffer. But with carbohydrate loading, the body is able to store more energy in the muscles for stamina and to make it through longer endurance events without overwhelming fatigue (Klapper,2005). Soon after her run, Valerie can replenish glucose by drinking a sport drink like Gatorade which has electrolytes as well. Afterwards, she can have a meal that includes protein, and simple

As an athlete, it is crucial for me to maintain a healthy nutritious diet. To do my best while participating in physical activities, I should eat lots of fruits and vegetables. My diet is relatively well balanced, but I should still increase my intake of those two food groups. Eating more fruits and vegetables is

Base on the facts about nutrition, my diet isn’t what we would say, the best. While I don’t eat unhealthy foods often, I should focus on healthy food. For example, during lunch, I normally eat a banana and a soda. To change this into a healthier solution perhaps I could have bananas with peanut butter, with a bottle of water to top it off. I have learned that to improve during athletics you should keep yourself hydrated and drink PLENTY of water, as it will help me in the future when doing sports (Nutritional Needs for Young Athletes). Also perhaps instead of having to be in a rush and stop by a fast food restaurant, I can simply make a quick salad or a sandwich for my lunch. If you don’t get a good nutrition, then I can honestly say you won’t improve on your body or in sports, as it will affect you surely but slowly. Keep a good nutrition, and you can finish the race.