Nutrition and Supplements for Athletes By Ryan Cafaro
Feb 23, 2016
Nutrition and Supplements for AthletesBy Ryan Cafaro
Athletes are similar to cars! Athletes are high
performance machines. Would you put regular
gas in a Porsche? Why would you put
junk in your body? Fuel yourself for your
performance!
NUTRITION
Basics of Nutrition Carbs are fast
burning energy Protein rebuilds
damaged muscles Fat is stored long
term energy All three are
necessary for performance
Carbs are great for.. Distance runners Swimmers Cyclists Soccer Players Most endurance
athletes An all around source
of energy
Protein is great for.. Body Builders Wrestlers Power lifters Gymnasts Most
strength/power athletes
Building block of muscles
Fat is great for.. Endurance athletes
as backup fuel Keeping weight up Protecting vital
organs Keeping the body
warm Making food taste
amazing
Sources of Carbs Bread Pasta Potatoes Rice Fruits Grains
Sources of Protein Meat Eggs Dairy Beans Protein powders Soy
Sources of Fat Nuts Oils Meat Certain Fish Certain Vegetables Eggs
What do the best eat? Olympians often have the strictest diets. Bananas seem to be the food of choice! http://www.youtube.com/watch?
v=ijtFSqlKYmY
SUPPLEMENTS
What are supplements for? Boosting performance Maintaining health Getting nutrients food missed Fighting illness Improving recovery time
Popular athlete supplements Multivitamins Fish Oil Glucosamine Creatine Glutamine Ginko Biloba
Multivitamins Men and women specific brands Fulfills daily vitamin and mineral
requirements Age specific brands as well Normally taken once per day Can help athletes with energy and
recovery
Fish Oil Improves brain
performance Works as a cancer
preventative Improves health of
arteries Helps support insulin
function Can prevent muscle
protein breakdown
Glucosamine Helps maintain cartilage in the body Helps with joint maintenance Slows progression of arthiritis Can manage arthritic pain
Creatine Improves explosive
power Can boost
testosterone Can improve focus
and memory Studies show it can
improve productivity
Ginko Biloba Regulates blood flow to the brain Can help glaucoma patients improve
vision Known to boost memory Can fight macular degeneration Can improve walking in people with
intermittent claudication
Good luck athlete! Here’s to achieving your goals!