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Sports Nutrition: A Competitive Edge. Karley Radmall Human Performance Management Junior. Most Common Question. How can I improve my performance?!. Answer…. Eat Better!!!. Three Most Important Elements. Hydration Carbohydrates Protein. Water…. Optimizes Muscle Strength
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Sports Nutrition: A Competitive Edge Karley Radmall Human Performance Management Junior
Most Common Question How can I improve my performance?!
Answer…. Eat Better!!!
Three Most Important Elements • Hydration • Carbohydrates • Protein
Water… • Optimizes Muscle Strength • Optimizes Aerobic Capacity • Prevents Thermal Injury (dizziness, cramps, heat exhaustion, heat stroke)
Dehydration • Dehydration negatively impacts: Cardiovascular Response Internal Temperature Regulation Cognitive Performance
Carbohydrates • High Performance Fuel • 45-65% of Calories should come from Carbohydrates • Strive for 5-7 grams per kilogram of body weight
“Carbo-Loading” • 3-7 days before a major competition • Doubles the stored muscle glycogen • Allows athlete to work out harder, longer
Protein • Essential for muscle building and repair • 10-35% of total Calories should come from protein • Strive for 1.2-1.6 grams per kilogram of body weight.
Purpose of Sports Nutrition To Build a Foundation for Better Performance!
References and Images • Joan Thompson, Ph.D • www.CoryHolly.com • Gatorade Sports Science Institute • Nutrition for Health, Fitness & Sport Melvin H. Williams