CHAPTER SIX

LESSON THREE

NUTRITION FOR INDIVIUAL NEEDS

Sports nutritionBalanced, varied and in moderation

Increased needs for calories

Increase in fluid is needed to prevent dehydration.

Need to keep electrolytes in balance. (sodium, chloride and potassium)

Water is the best way to rehydrate the body

“MAKING WEIGHT”• Whether you are trying to cut or

gain weight, it should be done in a nutritionally sound manner.

Eating for Competition

• Foods that are high in carbohydrates and low in fat and protein are the best

• Endurance sports can benefit from______• _____________. This is the eating of lots

of carbs for days before a competition and the day before having virtually no physical activity to maximize the amount of stored glycogen.

____________________• Avoidance of eating meat and/or animal

products• Can reduce risk of lifestyle diseases (heart

disease, cancer, high BP etc.)• Vegans : eat only products of plant origin

– Must be sure to supplement essential nutrients Vitamin B12, Vitamin D and Calcium

NUTRIENT SUPPLEMENTS

• Pills, powders, liquids forms of nutrients• Can be beneficial to certain groups:

1. ___________________ - increased demand for certain nutrients because of supplying the fetus as well as themselves. (iron, calcium, folic acid)

2. ___________________ – after age 60 there is more needs for vitamin B6 & vitamin D• Certain meds inhibit the body from absorbing these nutrients

efficiently

NUTRIENT SUPPLEMENT RISKS

• ___________________ - extremely large doses of supplements

• Can be dangerous : large doses of fat-soluble vitamins____,____, ____ & ____ can stay in the body and become toxic– Liver damage, headaches and kidney failure

are possible