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Competitive Nutrition

This guide explores vital nutrition principles for athletes, emphasizing the importance of balanced macronutrient ratios: carbohydrates, proteins, and fats. With recommendations such as keeping total fat intake below 35% of total calories and restricting saturated fat to less than 10%, athletes can avoid poor performance. The discussion includes serving sizes, hydration options like flavored and plain water, and minimizing processed foods. By following these guidelines, athletes can enhance their performance and overall health. Thank you to my mentors for their invaluable support.

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Competitive Nutrition

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  1. Competitive Nutrition www.flickr.com

  2. 60%25% 15% Follow The Percentages Carbohydrates Protein Fats (Dettamanti)

  3. 2.43 Seconds www.flickr.com

  4. just enough www.flickr.com www.flickr.com

  5. Poor Performance

  6. CARBSPROTEIN

  7. www.flickr.com

  8. GUIDELINES … strict

  9. FOOD www.flickr.com

  10. SINGLE SERVING SIZE

  11. 250>amount of CALORIES

  12. Total Fat Cals < 35% of Cals

  13. SAT.FAT = 10 % orLESS

  14. First Ingredient = 35% of Cals> www.flickr.com

  15. TRANS FATS

  16. Fried Food… …Not a Chance www.flickr.com

  17. Drinks www.flickr.com

  18. Plain Water www.flickr.com

  19. Flavored Water W/WO Artificial Sugars www.flickr.com

  20. 100% …juice www.flickr.com

  21. Milk www.flickr.com

  22. Carbonation 70% - 100% Pure Juice www.flickr.com

  23. IN CONCLUSION

  24. EAT HEALTHY

  25. STAY HEALTHY

  26. PERFORM BETTER

  27. I would like to thank… - Mrs. Ward – Thank you for being my mentor for the project. You helped me choose my topic, decide on different foods, edit my products, and make this a success. - Dr. Valenza – Thank you for helping me find sources on my topic in the beginning of the year. Your lessons on how to present and research helped me greatly. - Mr. Puckett – Thank you for allowing me to use Springfield’s vending machines for this project. Also, thank you for showing me the machines so that I could get a feel for what I am working with.

  28. Images Works Cited • Bowman, Aviva. Vending Machine Sunset. 2007. Photograph. Flickr. 28 Aug. 2007. Web. 5 Jan. 2011. <www.flickr.com>. • Cayusa. Pour Some Sugar On Me. 2008. Photograph. Flickr. 18 Mar. 2008. Web. 7 Jan. 2011. <www.flickr.com>. • Familymwr. 2004 Summer Olympics. 2004. Photograph. U.S. Army Official Image Archive.Flickr. U.S. Army, 21 Aug. 2004. Web. 8 Jan. 2011. <www.flickr.com>. • Leeson, Evan. Royal Moo. 2008. Photograph. Victoria, Canada. Flickr. 7 May 2008. Web. 7 Jan. 2011. <www.flickr.com>. • Ilyes, Laszlo. Water Works. 2007. Photograph. Cleveland, OH. Flickr. 27 Oct. 2007. Web. 8 Jan. 2011. <www.flickr.com>. • Lokenrc. Junk Food & Drink Stall. 2006. Photograph. Flickr. 18 Oct. 2006. Web. 19 Oct. 2010.  <http://www.flickr.com>. • K, Bert. Barcelona. 2009. Photograph. Roermond. Flickr. 27 Mar. 2009. Web. 8 Jan. 2011. <www.flickr.com>. • McCune, Mike. Meat. 2008. Photograph. Portland, Oregon. Flickr. 26 May 2008. Web. 8 Jan. 2011. <www.flickr.com>. • Page, Larry. Ginger Ale. 2010. Photograph. Flickr. 25 Feb. 2010. Web. 6 Jan. 2011. <www.flickr.com>. • Rexipe. Saffron Chicken. 2006. Photograph. London, UK. Flickr. 21 Aug. 2006. Web. 5 Jan. 2011. <www.flickr.com>. • Shan, Toby, and Tai Shan. Ryan Lochte. 2008. Photograph. Flickr. 30 June 2008. Web. 6 Jan. 2011. <www.flickr.com>. • Simov, Stephan. Water Bottle. 2009. Photograph. National Galery of Bulgaria, Santorini, Greece.Flickr. 24 Mar. 2009. Web. 8 Jan. 2011. <www.flickr.com>. • Toast. Digital image. Image Chef. Web. 8 Jan. 2011. <www.imagechef.com>. • Vmiramontes. Overrated Deep Fried Goodness. 2009. Photograph. Los Angeles, CA. Flickr. 30 Sept. 2009. Web. 7 Jan. 2011. <www.flickr.com>.

  29. Works Consulted • "A Guide to Eating for Sports." KidsHealth. 2008. Web. 03 Oct. 2010.<http://kidshealth.org>. • Anderson, Jennifer, L. Young, and S. Prior. "Nutrition for the Athlete." Colorado State University Extension. 12 May 2010. Web. 13 Oct. 2010. <http://www.ext.colostate.edu>. • Anthony Carpi, Ph.D. "Carbohydrates," Visionlearning Vol. CHE-2 (5), 2003.http://www.visionlearning.com/library/module_viewer.php?mid=61 • Bergs, Karen. "Healthy Eating for Athletes." Utah State University Extension. MyPyramid.Web. 03 Oct. 2010. <http://extension.usu.edu>. • Cespedes, Andrea. "Protein Diets For Muscle Building For The Serious Athlete." LIVESTRONG. 30 June 2010. Web. 22 Oct. 2010. <http://www.livestrong.com>. • Dettamanti, Dante. "Water Polo Sports Nutrition Goals." Water Polo Planet. Web. 21 Oct. 2010. <http://www.waterpoloplanet.com>. • Groves, Barry. "The Correct Nutrition for Athletes." Second Opinions. Feb. 2002. Web. 27 Sept. 2010. <http://www.second-opinions.co.uk>.` • Johnson, Mark. "Nutrition Guide for the Athlete." University of Minnesota Extension Service. 2010. Web. 27 Oct. 2010. <http://www.extension.umn.edu>.  • Lipton, Yael. "Fuel Your Run." Fitness Magazine. 2010. Web. 27 Oct. 2010. <http://www.fitnessmagazine.com>. • Reber, Robert J., and Donald K. Layman. "Sports & Nutrition." University of Illinois Extension. Web. 12 Oct. 2010. <http://urbanext.illinois.edu>.  • "Ryan Lochte's Plan to Beat Michael Phelps: His New & Improved Diet." Mind Body Green. 2010. Web. 21 Oct. 2010. <www.mindbodygreen.com>. • "The Science Behind Carbohydrate." Glucosanol. 2010. Web. 10 Dec. 2010. <http://www.glucosanol.com>.

  30. Works Cited • "A Guide to Eating for Sports." KidsHealth. 2008. Web. 03 Oct. 2010.<http://kidshealth.org>. • Anderson, Jennifer, L. Young, and S. Prior. "Nutrition for the Athlete." Colorado State University Extension. 12 May 2010. Web. 13 Oct. 2010. <http://www.ext.colostate.edu>. • Anthony Carpi, Ph.D. "Carbohydrates," Visionlearning Vol. CHE-2 (5), 2003.http://www.visionlearning.com/library/module_viewer.php?mid=61 • Groves, Barry. "The Correct Nutrition for Athletes." Second Opinions. Feb. 2002. Web. 27 Sept. 2010. <http://www.second-opinions.co.uk>. • Dettamanti, Dante. "Water Polo Sports Nutrition Goals." Water Polo Planet. Web. 21 Oct. 2010. <http://www.waterpoloplanet.com>. • Lipton, Yael. "Fuel Your Run." Fitness Magazine. 2010. Web. 27 Oct. 2010. <http://www.fitnessmagazine.com>. • Phillips, Kelly L. "Got Milk? Try Chocolate After Your Workout." Fitness Magazine. June 2010. Web. 8 Jan. 2011. <http://www.fitnessmagazine.com>. • "Ryan Lochte's Plan to Beat Michael Phelps: His New & Improved Diet." Mind Body Green. 2010. Web. 21 Oct. 2010. <www.mindbodygreen.com>. • "The Science Behind Carbohydrate." Glucosanol. 2010. Web. 10 Dec. 2010. <http://www.glucosanol.com>.

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