​Nutrition

• As an athlete, it’s important to be in tune with what your

      body needs to perform at your best

• Avoid skipping meals

• Drink adequate amount of fluids

• Consume a variety of foods from all 5 food groups

• Always consult your doctor first before making any changes to diet or exercise

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Nutrition - Hydration

• Our bodies are made up of ~60% water. 

• Water helps regulate body temperature, deliver nutrients to cells, lubricates joints and helps organs function properly.

• Per the Academy of Nutrition and Dietetics a sedentary woman needs about 11.5 cups of fluid/day. This can vary per individual and their activity level.

• Symptoms of dehydration: increased thirst, dizziness, muscle cramps, weakness, fatigue, decreased concentration and dark colored urine

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Nutrition- Macronutrients

• Carbohydrates

  • Function: provides energy/ fuel for the body

  • Concentrate on complex- carbs that are “nutrient dense”:

    • Sources: starchy vegetables, whole grains, fruits, dairy

• Protein

  • Function: build/ repair tissues, provide structure to muscle and bone. Can help immune cells fight inflammation and infection

  • Sources: meat, eggs, nuts, seeds, tofu, beans, seafood

• Healthy Fats

  • Function: provides structure to cells and can help reduce inflammation.

  • Sources: nuts, seeds, avocados, olive oil, canola oil, fish

• Source: Academy of Nutrition and Dietetics

 

Nutrition Sources and Links​

Sources:

• https://familydoctor.org/hydration-why-its-so-important/

• https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need

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