Nutrition and Supplements for AthletesBy Ryan Cafaro

Athletes are similar to cars! Athletes are high

performance machines.

Would you put regular gas in a Porsche?

Why would you put junk in your body?

Fuel yourself for your performance!

NUTRITION

Basics of Nutrition Carbs are fast

burning energy Protein rebuilds

damaged muscles Fat is stored long

term energy All three are

necessary for performance

Carbs are great for.. Distance runners Swimmers Cyclists Soccer Players Most endurance

athletes An all around source

of energy

Protein is great for.. Body Builders Wrestlers Power lifters Gymnasts Most

strength/power athletes

Building block of muscles

Fat is great for.. Endurance athletes

as backup fuel Keeping weight up Protecting vital

organs Keeping the body

warm Making food taste

amazing

Sources of Carbs Bread Pasta Potatoes Rice Fruits Grains

Sources of Protein Meat Eggs Dairy Beans Protein powders Soy

Sources of Fat Nuts Oils Meat Certain Fish Certain Vegetables Eggs

What do the best eat? Olympians often have the strictest diets. Bananas seem to be the food of choice! http://www.youtube.com/watch?

v=ijtFSqlKYmY

SUPPLEMENTS

What are supplements for? Boosting performance Maintaining health Getting nutrients food missed Fighting illness Improving recovery time

Popular athlete supplements Multivitamins Fish Oil Glucosamine Creatine Glutamine Ginko Biloba

Multivitamins Men and women specific brands Fulfills daily vitamin and mineral

requirements Age specific brands as well Normally taken once per day Can help athletes with energy and

recovery

Fish Oil Improves brain

performance Works as a cancer

preventative Improves health of

arteries Helps support

insulin function Can prevent muscle

protein breakdown

Glucosamine Helps maintain cartilage in the body Helps with joint maintenance Slows progression of arthiritis Can manage arthritic pain

Creatine Improves

explosive power Can boost

testosterone Can improve focus

and memory Studies show it

can improve productivity

Ginko Biloba Regulates blood flow to the brain Can help glaucoma patients improve

vision Known to boost memory Can fight macular degeneration Can improve walking in people with

intermittent claudication

Good luck athlete! Here’s to achieving your goals!