Nutrition in Sports for Women

NUTRITION IN SPORTS FOR WOMEN Lower your risk for type 2 diabetes and metabolic syndrome 7 out of 10 Americans do not exercise regularly Lower your risk of heart disease Increase chances of living longer Regular Physical Activity Can 18 Lower your risk of some cancers Control kg your weight Improve your mental health and mood Strengthen your bones and muscles 3 out of 10 Americans do not drink enough water Regular exercise is important for feeling good and helping your body work the way it should. Increased physical activity also means increased nutritional demands. Inadequate nutritional intake is more common in female athletes than in their male counterparts. It is important to pay attention to sports nutrition because the right fuel can help you optimize your training, reach your personal best and finish upright and feeling good. Here are nutritional tips to make sure your body performs at its best during exercise and sports activities. Make sure to include these items in your daily diet Serving Siz Per Ameunt Per Serens Calories O Caiorues ated Fat CALORIES OF AN PROTEIN CARBOHYDRATES FLUID ACTIVE WOMAN •Energy needs of an active woman are •Protein not only helps build lean muscle but also aids in • Carbohydrates are the primary fuel for your muscles • Dehydration will compromise performance. 2000 to 2400 calories per day recovery after exercise • Drinking plenty of fluids is critical to maintaining a high level of performance, as well as replenishing electrolytes and minerals depleted by sweat •The longer and more intense the exercise, the more •Active women need 18 calories per pound of body weight each day carbohydrates your muscles need • Fruits, grains, (such as cereals), breads, pasta, rice, quinoa, barley, starchy vegetables (such as • Carry a water bottle with you each day and refill often peas, corn, and potatoes) • Women should drink 2.2 liters of water a day which is about 9 cups 13 OF THE BEST FOODS FOR RUNNERS Almonds Sweet potatoes Whole-grains cereal with protein Eggs Oranges Mix Green Salmon Whole-Grain Whole-Grain Vegetables Salads Bread Pasta Chicken Mixed Berries Dark Chocolate TO REPLENISH AFTER A WORKOUT, YOU NEED THE FOLLOWING Water Carbohydrates Protein Electrolytes REDUCE OR ELIMINATE THE FOLLOWING THINGS FROM YOUR DIET Salt Trans Fat Saturated Added Cholesterol Refined Fats Sugars Grains NUTRITION IN ENDURANCE ATHLETES NUTRITION IN STRENGTH ATHLETES Triathletes and runners have been known to consume To enhance their training and general health, the diet of strength women athletes should focus on good-quality proteins and fats rather than on a large amount of carbohydrates 5 or 6 meals per day Cyclists may consume 8-10 meals per day This frequent eating ensures the athlete's high-energy needs are met, while decreasing the gastrointestinal discomfort associated with consuming large meals High-quality proteins provide essential amino acids, vitamin B-12 and vitamin D, thiamine (vitamin B-1), riboflavin (vitamin B-2), calcium, phosphorus, iron, and zinc NUTRITION FOR ATHLETIC TEEN GIRLS Active teenage girls need 2200 to 3000 calories. Protein From Food Help Build Muscle -This can help you sustain longer Food Is Fuel - Eat 3 healthly meals a day Drink Water - Keeps your body hydrated Pack Snacks - Carbs Are Granola bars can help restore energy before practice Important - They give you fuel while playing sports Sources http://www.runnersworld.com/nutrition-runners/best-foods-runners?page-single http://www.usatoday.com/story/news/nation/2013/04/03/health-post-exercise-food/2051223/ http://www.metagenics.com/products/health-categories/sports-nutrition http://www.mayoclinic.com/health/sports-nutrition-tips/MY02496 http://www.fitness.gov/eat-healthy/dietary-guidelines-for-americans/ http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html http://reference.medscape.com/article/108994-overview http://woman.thenest.com/calorie-nutrition-needs-female-athletes-5390.html http://lifehacker.com/5986895/how-much-water-do-i-actually-need-to-drink-every-day http://www.eatrightorg/kids/article.aspx?id-6442460013 arieš APPAREL wwW.ARIESAPPAREL.COM