-ATHLETE HEALTH TK

TABLE OF CONTENTS

January ATHLETES BOOST YOUR ENERGY

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Suggested Recipe

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January

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Sweetpotato Energy Cookies

TALKING POINTS y Energy used to fuel activity comes from fat and carbohydrates. While there’s always a mix of fuel used during activity, the percentage of each macronutrient varies depending on the intensity of the activity as well as the athlete’s regular diet. When an athlete is engaged in higher intensity activity, a greater percentage of carbohydrate, as compared to fat, is used as carbohydrates are a quick source of fuel. Fat is a slow source of fuel and therefore cannot keep up with energy demands during high-intensity activity. y Carbohydrate is an energy source for most cells in the body and a preferred fuel source for brain and nerve cells, and the required fuel for red blood cells. 1 Carbohydrate can come from food that is consumed, glycogen or gluconeogenesis. y The Acceptable Macronutrient Distribution Range for carbohydrates is 45 to 65 percent of total energy intake. 2 The Recommended Dietary Allowance (RDA) for carbohydrates is based on the minimum requirement needed for brain functioning and is currently set at 130 grams per day for toddlers, children, adolescents, and adults of all ages. Women who are pregnant need at least 175 grams per day, and women who are breastfeeding need at least 210 grams per day. The RDA is not adequate for most athletes and active adults. 3 y An athlete will experience muscular fatigue when glycogen stores become depleted (unless exercise intensity is slow to moderate, and they are therefore using mainly fat as fuel). When stores become depleted exercise must slow down or stop until more glucose is available by consuming carbohydrates or through gluconeogenesis. y Most athletes need 3 to 12 grams of carbohydrate per kg bodyweight per day. y One medium sweetpotato weighs approximately 5 oz. and contains 30 grams of carbohydrates and 0 grams of fat, making sweetpotatoes an excellent source of energy.

Athletes Boost Your Energy

February

7

Sweetpotato Black Bean Salad with Toasted 8

The Power of Potassium

Cumin Citronette

March

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11

Ginger Orange Smoothie Creamsicle Smoothie

Recovery Roots

April

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Sweetpotato Pretzel Bites

Carb Loading

May

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17

Spiced Sweetpotato Overnight Oats

Fiber Focus

SOCIAL POSTS Sweetpotatoes are a delicious way to help athletes meet their carbohydrate needs. A medium sweet potato delivers 30 grams of carbohydrate along with 5 grams of fiber. For a sweet treat try these Sweetpotato Energy Cookies. Most athletes need 3 to 12 grams of carbohydrate per kilogram bodyweight per day. Sweetpotatoes can help athletes meet their carbohydrate needs while also delivering vitamins and fiber. Sweetpotatoes are available year-round and can be cooked, mashed, cooled and frozen for later use or cooked and incorporated into anything from smoothies to baked goods. For inspiration or recipes visit: www.ncsweetpotatoes.com. #sweetpotatoeskeepyoumoving #sweetenergy NEWSLETTER COPY Energy comes from food as well as stored energy in the form of glycogen and fat. Athletes engaging in higher- intensity exercise utilize a greater percentage of their energy source from carbohydrates as opposed to fat. Additionally, athletes who train for long endurance events need more overall calories and carbohydrates to fuel activity. Because athletes need more carbohydrates than they’re sedentary peers, it’s wise to make those food choices count by reaching for carbohydrate sources that also deliver vitamins, minerals, and fiber for good health. Sweetpotatoes are a nutrient dense source of carbohydrates to help athletes stay fueled and healthy.

June

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19

Sweetpotato Mango Smoothie

Orange You Glad for Sweetpotatoes?

July

20

Post Workout Antioxidant Recovery Smoothie 21

Hydration - Tips for Performance

Recovery & Health

August

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Sweetpotato Hummus

Sweet Dreams Sweetpotatoes

September

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25

Korean Candied Sweetpotatoes

Sweetpotato Snack Attack

October

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Sweetpotato Sliders

Sweetpotato Combination & Swaps

November Mindful Eating

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Deconstructed Sweetpotato Cheesecake

December

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Sweetpotato Protein Truffles

It’s a SWEET Season

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