HOPE 2 11: Sports Nutrition Assessment

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The energy needed to support physical activity and growth, usually higher in athletes due to increased workload.

Eating the right foods in the right amounts to optimize athletic performance.

Food choices that provide the necessary energy, nutrients, and hydration for athletes.

Unsaturated fats offer sustained energy, found in sources like vegetable oils, certain fish, nuts, and seeds.

Found in candy bars and sodas, these carbohydrates provide a quick burst of energy, but they are not ideal for athletes.

Impacts on activity participation due to personal factors like fear, motivation, or time constraints.

Impacts on activity participation due to external factors like weather, access to facilities, or social influence.

Protein is crucial for muscle repair and growth, particularly for athletes.

Iron is a mineral that helps your body carry oxygen to your muscles and tissues.

Experts recommend athletes eat unsaturated fat found in vegetable oils, fish, nuts, and seeds.

Before a sports game, you should eat low-fiber foods like fruits, vegetables, crackers, or low-fat yogurt less than 2 hours before.

Fish, meats, poultry, eggs, dairy, nuts, soy, and peanut butter are good sources of protein.

Protein, carbohydrates, and fats are important nutrients for athletes.

Teen athletes require 2,000 to 5,000 calories per day to fuel their activities and achieve peak performance.

Insufficient calorie intake in teen athletes can lead to decreased performance, muscle breakdown, weight loss, reduced speed and strength, and increased risk of injuries.

Dieting for teen athletes can be detrimental to their health and performance, especially in sports where weight is a factor.

It's vital that athletes consume a variety of foods, not just focusing on carbohydrates, to ensure they get the necessary vitamins, minerals, protein, and fats for optimal performance.

Iron is essential for athletes as it helps carry oxygen to muscles, and sources include lean meat, fish, poultry, leafy green vegetables, and fortified cereals.

Calcium is crucial for athletes to prevent stress fractures and is found in dairy products like milk, yogurt, and cheese.

Athletes need a diverse range of vitamins and minerals for optimal health, energy access, and to prevent illness.

Teen athletes typically get enough protein through regular eating, but may need slightly more compared to less-active individuals.

Consuming a meal 2-4 hours before an event, particularly one rich in protein and carbohydrates, aims to provide the athlete with sustained energy and essential nutrients for optimal performance.

A light snack consumed less than 2 hours before an event, focusing on low-fiber options to minimize digestive discomfort and maximize energy availability.

The practice of abstaining from eating for an hour before exercise to ensure that the body's energy is directed towards performance rather than digestion.

Understanding how your body responds to different foods and meal timing helps you personalize your diet for optimal performance.

A visual representation designed to guide individuals on the ideal intake of different food groups for athletes.

A detailed plan outlining daily meals and snacks, tailored specifically to an athlete's needs, taking into account training schedules and competition demands.

An assessment that looks at the quality and quantity of an athlete's dietary intake, helping to identify areas for improvement.

Athletes, despite common belief, do not require excessive protein for muscle growth; regular training and hard work are the key factors.

Consuming too much protein can have detrimental health effects, including dehydration, calcium loss, and potential kidney issues.

Carbohydrates are the primary fuel source for athletes, providing energy for performance. Restricting carbs can lead to fatigue and affect athletic performance.

Whole grains offer both energy and essential nutrients like fiber, making them a better choice than refined grains for athletes.

Sugary snacks provide a short-term energy boost but lead to a rapid crash, potentially hindering performance and lacking in essential nutrients.

Athletes need fats for long-lasting energy, especially after exhausting carbohydrate stores during intense activity.

Unsaturated fats, found in sources like vegetable oils, fish, nuts, and seeds, are healthier choices compared to trans-fats and saturated fats for athletes.

Fatty foods can slow down digestion, so it's best to avoid them a few hours before and after exercising to optimize athletic performance.