Nutrition for Exercise and Sports

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Unformatted text preview: g at a ;me) In general, protein should provide ~25% of calories for athletes. Supplementa<on is usually unnecessary! Timing BEFORE: 1 to 4 hours Familiar, easily diges;ble foods High in carbs, Moderate in protein, low in fat DURING: Only for exercise >1 hour 30 ­60 g carbs per hour AFTER: Within 30 minutes 10 ­20 g protein and 50 ­70 g carbs Micronutrients An adequate diet can usually provide athletes with enough macronutrients AND micronutrients Areas of concern: •  Iron: blood oxygen transport •  Calcium: bone health •  Zinc: metabolism and immune func;on Supplements •  Research supports use of some substances •  Expensive and not FDA ­regulated •  Content, potency, effec;veness...
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