Introduction to Sports Nutrition: Difference between revisions
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|Starving, weak with hunger, may not feel anything but headache, irritability, lightheadedness | |||
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|Very hungry/famished - too hungry and will eat anything and/or want to eat anything | |Very hungry/famished - too hungry and will eat anything and/or want to eat anything | ||
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|Preoccupied with hunger - stronger physical signals | |Preoccupied with hunger - stronger physical signals | ||
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|Hungry and the urge to eat food is strong, body sending signals to eat - stomach growling | |Hungry and the urge to eat food is strong, body sending signals to eat - stomach growling | ||
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|Starting to get hungry, can wait for desire to develop fully, or have a snack | |Starting to get hungry, can wait for desire to develop fully, or have a snack | ||
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|Not hungry, not full - neutral (in between meals/snacks) | |Not hungry, not full - neutral (in between meals/snacks) | ||
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|Starting to eat, need to keep eating | |Starting to eat, need to keep eating | ||
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|Eating, enjoying food, but not yet satisfied, close to finishing | |Eating, enjoying food, but not yet satisfied, close to finishing | ||
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|Satisfied, comfortable full, good time to stop eating | |Satisfied, comfortable full, good time to stop eating | ||
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|Quite full, some discomfort, a few bites past satisfaction, food seems less delicious | |Quite full, some discomfort, a few bites past satisfaction, food seems less delicious | ||
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|Uncomfortable, painfully full | |Uncomfortable, painfully full | ||
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Revision as of 16:09, 29 June 2023
Original Editor - User Name
Top Contributors - Wanda van Niekerk, Jess Bell and Lucinda hampton
Introduction[edit | edit source]
Basics of Nutrition[edit | edit source]
Macronutrients[edit | edit source]
Macronutrients provide calories or energy to the body. Their function is to promote:
- cellular growth
- metabolism
- maintenance of normal bodily functions
Macronutrients are necessary in large amounts to provide a full and proper effect. The three types of macronutrients are:
- carbohydrates
- proteins
- fats
Carbohydrates | Proteins | Fats |
---|---|---|
|
|
|
Micronutrients[edit | edit source]
Micronutrients are essential, but we need these in smaller amounts. Micronutrients are necessary for cell growth and function. The human body can not produce micronutrients so it must be consumed.
Vitamins | Minerals |
---|---|
|
|
Water[edit | edit source]
- Humans are 2/3 water
- Water is best for hydration, but any calorie-free, non-caffeinated, non-alcoholic fluid can work
- Caffeine and alcohol function as diuretics
Food Groups[edit | edit source]
- Fruits
- Vegetables
- Protein
- Plant based sources
- beans, lentils, legumes
- nuts, nut butter, seed
- Animal based sources
- Poultry
- Lean cuts of beef and pork
- Oily fish
- Plant based sources
- Grains/starch
- Whole grains
- Quinoa, oats, barley
- Popcorn
- Potatoes, corn, peas(nutritional make up of these are more similar to grains than vegetables)
- Whole grains
- Dairy
- Milk, yoghurt, cheese
- Non-dairy milks and yoghurt
- Kefir
- Fats
- Plant based fats are better
- Avocado, olives, nuts/seeds
- Plant based fats are better
Portion Size[edit | edit source]
Quantity | Estimated Portion Size | Food |
---|---|---|
3 Poultry or meat | Size of a smart phone (3 -d configuration)/ deck of cards | Chicken, steak |
1 cup | Size of a baseball | Uncooked fruit and vegetables |
1/2 cup | Size of a light bulb | Cooked fruit and vegetables, grains |
1 ounce or 2 tablespoons | Size of a golf ball | Peanut butter, salad dressing, hummus |
1 Tablespoon | Size of a poker chip | Olive oil |
1 1/2 oz cheese | Size of a lipstick tube | Cheese |
Hunger/ Fullness Scale[edit | edit source]
0 | Starving, weak with hunger, may not feel anything but headache, irritability, lightheadedness |
---|---|
1 | Very hungry/famished - too hungry and will eat anything and/or want to eat anything |
2 | Preoccupied with hunger - stronger physical signals |
3 | Hungry and the urge to eat food is strong, body sending signals to eat - stomach growling |
4 | Starting to get hungry, can wait for desire to develop fully, or have a snack |
5 | Not hungry, not full - neutral (in between meals/snacks) |
6 | Starting to eat, need to keep eating |
7 | Eating, enjoying food, but not yet satisfied, close to finishing |
8 | Satisfied, comfortable full, good time to stop eating |
9 | Quite full, some discomfort, a few bites past satisfaction, food seems less delicious |
10 | Uncomfortable, painfully full |
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
- bulleted list
- x
or
- numbered list
- x