Nutrition for Exercise and Sports

reality increase pcr in muscles eecve in some

Info iconThis preview shows page 1. Sign up to view the full content.

View Full Document Right Arrow Icon
This is the end of the preview. Sign up to access the rest of the document.

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...
View Full Document

Ask a homework question - tutors are online