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Learning Goal:I can…
Explain the correlation between proper nutrition and sport performance. Select an appropriate nutrition plan that
fits your personal lifestyle Evaluate the relationship of nutritional
planning/timing to physical performance
General Nutrition Guidelines1. Eat Breakfast2. Include a minimum of 3 food items at
meals and 2 at snacks3. Hydrate properly 4. Eat before and immediately after
workouts, practice and games
FOOD = CALORIES = ENERGY
Fruit /Veggie Carbs
Protein
Fruit /Veggie Protein
Carbs
Increase or Maintain
Body Mass
Decrease % Body Fat
Training day – 3:00 training session
• 7:00 amBreakfast
• 10: amSnack
• 12:30Lunch
• 2:30 pmPre-Workout Meal
• 3:00 – 4:30 pmWorkout/Practice
• 4:30 pmPost-Workout Meal
• 6:00-7:00 pmDinner
• 9:00 pmSnack
Strength Training Overview
Pre-workout: 1-2 hours prior to workout 75% carbohydrates (low GI) to 25% protein Hydrate 16 oz.
During: Hydrate during training
Post-workout: Snack within 30 minutes (Combo
carbohydrates and protein) Meal within 2 hours Proper Hydration
Cardio Overview Pre-workout:
30-60 minutes prior to workout 75% - 100% carbohydrates Hydrate
2-3 hours prior16 oz. Within an hour 8 oz
During: Hydrate during training Snack as needed depending on length
Post-workout: Snack within 30 minutes (Combo carbohydrates and
protein) Meal within 2 hours Proper Hydration (24 fl oz. for each pound lost)
HEALTHY BREAKFAST
Egg, cheese on thin bread
Egg, cheese
& Veggie Burrito
Oatmeal
NF Greek Yogurt with Kashi
Egg, Veggie
& Cheese Omelet
Kashi Cereal
Egg & Cheese
Breakfast Sandwich
PB & J Toasted Bagel
Cheese Omelet
with toast
and PB
Oatmeal& PB
Greek Yogurt & Granola
Peanut Butter Waffles
DECREASE % BODY FAT
Step 1: Increase ProteinStep 2: Add a Fruit
INCREASE MASSStep 1: Increase CarbsStep 2: Add a Fruit
HEALTHY LUNCH
Pesto Chicken
Wrap
Turkey & Mozzarella Wrap
NF Greek Yogurt with
Cereal
Grilled Chicken
Sandwich (Take top bun off)
PB&J Sandwi
ch using bagel thins
Meat & Cheese Sandwich using bagel thins
Meat & Cheese
on Hoagie Rolls
PB & J Bagels
Greek Yogurt & Granola
Add Cheese
& Crackers
Grilled Chicken
Sandwich
Meat & Cheese
Sandwich
DECREASE % BODY FATStep 1: Increase ProteinStep 2: Add a Fruit or Veggie
INCREASE MASSStep 1: Increase CarbsStep 2: Add a fruit or Veggie
HEALTHY DINNER
Fish & Veggies
Chicken & Brown
Rice
Ground Turkey
Spaghetti
Steak and
Sweet Potatoes
Turkey Patties on Thin Bread
Tacos with
Ground Turkey
Meat Lasagna/Ravioli
Meat Spaghet
ti
Chicken, Brown Rice, bread
Pesto Chicken Pasta
Steak, sweet
potaotes, bread
Ground Turkey
Mac and Cheese
DECREASE % BODY FATStep 1: Increase ProteinStep 2: Add a Fruit or Veggie
INCREASE MASSStep 1: Increase CarbsStep 2: Add a Fruit or Veggie
Pre-Workout/GameWhy is it important?
Prevents low blood sugar (fatigue & dizziness)
Fuels your body Satisfy the mind Top off glycogen stores Helps subside hunger
Pre-Game Recommendations
Eat familiar foods Experiment before practice NOT games
Eat well the day and evening before Limit high fat foods Allow proper time to digest
2-3 hours for a meal 30-60 minutes for a snack
Hydrate!!!
Glycemic IndexLow GI vs High GI
Good Carbs Bad Carbs
ENERGY
Whole Wheat Grains
Brown Rice
Fruits
Sweet PotatoesOatmeal
Vegetables
Quinoa
Inflammation & Injury
Sugar
High Fructose
Corn Syrup
White Bread Soda
Chips/Fries
Sugar Cereals
Easy Snack OptionsCarb + Protein = Winning Snack
Granola Bar + Peanut Butter (PB) Low-fat muffin + milk Leftovers- mini meal HB egg + English muffin Hot cereal in a cup + milk Fruit + yogurt + granola Veggie burger String cheese + fruit Fig Neutons + beef jerky Crackers + sandwich meat Toaster waffle + peanut butter & jam Tortilla rolled up + pb and banana
Hydration is KEY Before:
20 oz fluid: 2-3h prior to event 8 oz during active warm up
During: At breaks
After: Weigh before and after exercise
Drink 16-24 fl oz of fluid for every pound lost
“it’s not what you do once in a while, it’s
what you do everyday”