The document discusses proper nutrition and hydration for athletes. It states that an athlete's nutrition is just as important as physical training, and their body needs proper fuel from foods and fluids to perform. It emphasizes that carbohydrates from foods like fruits, vegetables, whole grains, milk and yogurt are the body's main fuel, while protein from foods like fish, meat, eggs, dairy and nuts are also important. Fats from foods like oils, avocado and nuts provide lasting energy. The document recommends foods over supplements for fuel, and advises staying hydrated by drinking fluids before, during and after exercise. Sports drinks can also help hydration when activities last over an hour.

1. Foods and fuel for performance

2. Foods and fuel for performance
Athletes recognize the importance of training
for their sport. What some fail to recognize is that
their nutrition is just as important as their physical
training. An athlete's body needs the proper fuel,
both food and fluids, to perform.

3. Foods and fuel for performance
CARBOHYDRATES
PROTEIN
FATS

4. Foods and fuel for performance
CARBOHYDRATES
is the body's main fuel during
physical activity.

5. Foods and fuel for performance
CARBOHYDRATES
• Fruits
• Vegetables
• Milk
• Yogurt
• Whole grains

6. Foods and fuel for performance
PROTEIN
is also important for athletes.
Protein should be part of each meal.

7. Foods and fuel for performance
PROTIEN
• Fish
• Lean meats (loin or round cuts)
• Poultry
• Eggs
• Dairy
• Nuts
• Soy
• Peanut butter

8. Foods and fuel for performance
FATS
is an important component of a
healthy diet as well. Fats provide
lasting energy.

9. Foods and fuel for performance
• Canola oil
• Olive oil
• Avocado
• Nuts
• Seeds
FATS

10. Eat food over taking supplements
Foods, not supplements, are the best sources of fuel.
Supplements are generally expensive, have a poor taste, and
still don't measure up to the nutrient quality of foods.
Supplements such as energy bars can be used if an athlete is
struggling to maintain weight during intense training or when
balancing school and practice. However, a peanut butter and
jelly sandwich can provide just as much energy as a bar.

11. Eat food over taking supplements
Energy drinks generally contain large amounts of sugar
and caffeine. The sugar gives an athlete quick energy but
usually causes them to "crash" at the end of practice or
competition. The caffeine can have side effects as well, such as
feeling anxious or jittery.

12. Hydration is the key to success
Fluids are also a key to peak performance. To stay fully
hydrated it's best to stick to a schedule that includes two cups
fluid at least two hours before practice or competition, one
cup 15 minutes before, 1/2 to one cup every 15 minutes
during practice or competition, and post exercise two to three
cups for each pound lost during exercise. In general, active
teens will need nine to as much as 15 cups of fluid each day.
All fluids are hydrating so a glass of juice with breakfast and
milk with other meals is part of the total recommendation.

13. Consuming sports drinks
Sports drinks can also be used as part of fluid intake.
Their advantage is taste. Many athletes prefer the flavor of a
sports drink to plain water and will therefore drink more and
stay hydrated. Sports drinks are necessary when activities last
60 minutes or longer and also work well during activities that
have multiple events in one day. When choosing a sports
drink, look for one that contains 14 grams of carbohydrate,
100 mg sodium, and no carbonation for eight ounces of total
content.

14. THANK YOU FOR LISTENING AND
PARTICIPATING 
Prepared by:
Ms. CRISTY MAE S. DATU, LPT.