Where Does Energy Come From?
1. Energy comes from calories.
2. We get calories from carbohydrates, protein, and fat.
3. It takes 1-4 hours for food to leave the stomach.
a. Foods high in carbohydrates leave the quickest to give you immediate energy.
b. Foods high in fat stay in your stomach the longest and can make you feel sluggish.
Carbohydrates: Carbohydrates are vital for muscular energy and brain function.
 The most important energy source for athletes comes from carbohydrates.
 The body stores carbohydrate mostly in the muscles and liver in a form
known as glycogen and is used for quick energy.
 If athletes do not eat a diet high in carbohydrate (45-65% of total calories),
they may run out of fuel during a long workout or game.
 After exercise we need to replace the glycogen that was used.
List some healthy foods that are high in carbohydrates.
1. Whole Wheat Pasta
2. Oatmeal
3. Bananas
4. Yogurt
5. Brown Rice
6. Potatoes
7. Whole Grain Bread
8. Fruit salad
9. Corn
Protein: Protein is needed for muscle growth and repair of the body.
 Athletes usually get enough protein from a mixed diet.
 Protein from food is better for your body than protein supplements. The protein
in foods is balanced with other nutrients which the supplements don’t usually have.
 An athlete’s diet should be about 10 – 20% protein.
List some healthy foods that are high in protein.
1. Chicken
2. Salmon
3. Tofu
4. Beans
5. Lean Ground Beef
6. Almonds
7. Turkey
8. Greek Yogurt
9. Peanut Butter
Fat: Fat is a vital part of our brain, spinal cord, nerves and cell membranes.
 Fat from our diet helps to transport fat-soluble vitamins and it provides essential
fatty acids that our body cannot make.
 Fat also makes food taste good.
 Approximately 20-35% of our daily caloric intake should be from fat.
List some healthy foods that are high in fat.
1. Olive Oil
2. Avocado
3. Peanut Butter
4. Coconut Oil
Lesson 7 Worksheet Answer Key
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5. Walnuts
6. Cheddar Cheese