JUST THE FACTS

Nutrition is the science of food, the nutrients and other substances, their action, interaction, and balance in relation to health and disease. It is the process of consuming, absorbing, and using nutrients needed by the body for growth, development, and maintenance of life. 

WHY SPORT NUTRITION IS IMPORTANT 

In simple terms food is energy. It is the fuel our body uses to enable us to carry on our daily activities. Some nutrients have energy (calories) and others do not, but both are critical to our bodies. There are over 45 different nutrients that our bodies need every day. Proteins, fats and carbohydrates are the three nutrients that have energy.  Athletes must have fuel to perform on the field and in the classroom - food provides that fuel.

BASIC SPORT NUTRITION TERMS  

Nutrient - Nutrients are the substances in foods that nourish and provide energy for the body. Many nutrients are made in the body. Nutrients that are not made in the body are called essential nutrients and must be consumed in the foods we eat.

TYPES OF FATS

Saturated Fat - Foods high in saturated fats tend to raise blood cholesterol. These foods include high-fat dairy products (whole milk, cheese, butter); higher fat meats, the skin and fat of poultry, lard, palm oil and coconut oil. Reducing saturated fat to less that 10 percent of calories is recommended. A helpful hint for identifying saturated fats: saturated fat is solid or semi-solid at room temperature.

Trans Fatty Acids - Foods high in trans fatty acids tend to raise blood c

holesterol. The best way to identify foods with trans fatty acids is to look for "partially hydrogenated vegetable oils" (hard margarines, and shortenings) on the food label.

Unsaturated Fats - Replacing foods high in saturated fats with foods that contain unsaturated fat, can help to reduce blood cholesterol level. Unsaturated are divided into 2 types:  

Monounsaturated - Monounsaturated fats are found mostly in canola oil, olive oil, peanuts and avocados.

Polyunsaturated - Polyunsaturated fats are found mostly in all other vegetable oils, nuts and high fat fish. 

AND MORE...

Cholesterol* - Our bodies are capable of making all of the cholesterol we need. Cholesterol is also obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat, poultry, fish, and higher fat dairy products. Foods that are high in cholesterol tend to raise blood cholesterol. However, saturated fats may play a more significant role in raising blood cholesterol. 

Protein - Proteins are made of amino acids. Good sources of protein include meats, legumes and dairy products. Proteins are necessary for growth, maintenance, and tissue repair. An excess of protein is not needed for athletes.

Dietary Fiber - Dietary fiber is found only in plant foods. Fiber should be consumed daily to improve movement in the gastrointestinal tract, to keep blood sugar levels moderate after eating, and to maintain healthy cholesterol levels. Fiber can slow down digestion so it is not recommended immediately before or after exercise. 

Vitamins - Vitamins enable many chemical reactions to occur in the body and are necessary for metabolism. Vitamins are classified as water soluble (C, B) or fat soluble (A, D, E, and K). Vitamins do not provide energy because they do not contain calories, but they do help the body convert food into energy. 

Minerals - Minerals play an important role in metabolism and are involved in the make up of the body's structure. Minerals do not provide energy directly, but they are important for the body to function properly.

Potassium - necessary for water balance in the body.  Potassium is found in high amounts in bananas and potatoes.  A nutrient that can be deficient in the diets of athletes who do not get enough fruits and veggies.

Calcium - necessary for bone formation and healing as well as muscle contraction.  Best source is dairy products and fortified foods.

Sodium - necessary for water balance in the body. The American diet usually has an excess of sodium from consumption of fast food and processed foods. Potential for supplementation only necessary in the hot/humid conditions.

Water - Water is a vital nutrient. It dissolves substances, lubricates joints, and provides a way to transport nutrients and waste. Every cell in your body needs water. Most people in the U.S. do not consume enough water. The rule is 1 liter (4 cups) per 1,000 calories.

WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for coaches, athletes, parents and trainers that emphasizes the importance of healthy eating for peak performance. Visit www.winforum.org for more.