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Sports Nutrition: A Competitive Edge

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

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  1. Sports Nutrition: A Competitive Edge Karley Radmall Human Performance Management Junior

  2. Most Common Question How can I improve my performance?!

  3. Answer…. Eat Better!!!

  4. Three Most Important Elements • Hydration • Carbohydrates • Protein

  5. Water… • Optimizes Muscle Strength • Optimizes Aerobic Capacity • Prevents Thermal Injury (dizziness, cramps, heat exhaustion, heat stroke)

  6. Dehydration • Dehydration negatively impacts: Cardiovascular Response Internal Temperature Regulation Cognitive Performance

  7. Hydration Guide

  8. Carbohydrates • High Performance Fuel • 45-65% of Calories should come from Carbohydrates • Strive for 5-7 grams per kilogram of body weight

  9. “Carbo-Loading” • 3-7 days before a major competition • Doubles the stored muscle glycogen • Allows athlete to work out harder, longer

  10. 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.

  11. Purpose of Sports Nutrition To Build a Foundation for Better Performance!

  12. References and Images • Joan Thompson, Ph.D • www.CoryHolly.com • Gatorade Sports Science Institute • Nutrition for Health, Fitness & Sport Melvin H. Williams

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