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What You Will Learn
• Nutrition Basics
• How nutrition can affect athletic performance
• What type of diet you should be on during the training season
• What you should eat before, during and after competition
• How to maintain proper hydration
Why is Nutrition Important?
• Good nutrition is essential to:– Preserve and build muscle– Maintain healthy bones– Maximize oxygen transport and use– Repair existing cells and create new tissue– Maintain optimal fluid and electrolyte balance– Provide energy
What is the Best Diet for Athletes?
• A well balanced diet that includes variety
Carbohydrates
Protein
Fat~15%
~55%
~30%
The Food Guide Pyramid
Following the Food Guide Pyramid will help achieve a well balanced diet
Grains: 6-11
Fruits: 2-4Vegetables: 3-5
Dairy: 2-3 Meat: 2-3
Fats & Sweets: sparingly
Energy…What is it and Where does it come from?
• Energy is the ability to perform work
• Energy comes from food and is measured in calories
• Calories come from:• Carbohydrate• Protein• Fat
The Best fuel for our muscles is Carbohydrates!!
High carb foods are grains, fruits, vegetables, dairy, and beans
Carbohydrates
• Stored as glycogen in the muscles– Preferred/ Major source of energy
– Broken down rapidly
– Important in maximal exercise
• Carbohydrates also:– Power muscle contraction
– Provide fuel for the brain
– Aids in fat metabolism
– Protein sparing effect• Allows protein to be used for tissue maintainence/repair verses
energy
Training Diet
Food Grams of Carb
1/2 cup pasta 20
1 slice of bread 13
Large baked potato 30-50
Banana 27
1 cup low-fat milk 12
1 cup of most beans 40-45
Eat a high carb diet of 275-350 grams/day
Above Numbers are based on a 2,000 calorie diet.
What happens when Carbohydrate intakes are low?
• Decreased athletic performance
• Muscle loss (protein used for energy)
• Fatigue
• Nutrient deficiency
• Irritability
What about Protein?
• Role in the body– Tissue maintenance– Tissue repair– Tissue growth– Energy source (to a lesser degree)
How much Protein Do I need?• Most athletes in heavy training need 1.0-1.8
grams per kiligram body weight.
Protein needs = ( Protein needs = ( Weight in poundsWeight in pounds ) X 1.3 ) X 1.3
2.22.2
Body weight Protein gram/day
100 lb 59 g
120 lb 71 g
140 lb 83 g
160 lb 95 g
180 lb 106 g
How can I meet my protein needs?
• Food is the best source of protein• High protein foods include:
– Meats– Dairy products– Nuts– Beans
• Most Americans eat more than the recommended amount of protein– Protein supplements are not necessary
How much protein is in my food?Food Grams of
Protein
4 oz chicken or steak 33 g
1 large hamburger 22 g
1 cup mixed nuts 23 g
2 eggs 12 g
2 Tbsp peanut butter 8 g
1 cup milk 8 g
1 slice of cheese 7 g
Eat to Compete It takes 1- 4 hours for food to leave your stomach
High Carb foods are digested quickly
High Protein foods can increase water requirements
Foods high in Fat can stay in your stomach for more than 4 hours
Best choice for pre-game meals is something high in Carbs - easy to digest and becomes
quick energy !
Pre-Competition MealsTime before exercise
Calories needed per pound of weight
Your weight (pounds)
# of calories you need to eat before practice
1 hour 2
X ______ lbs
= _____ cal.
2 hours 4
3 hours 6
4 hours 8
You have 3 hours
so… 6 times
140 lbs =
840 calories
Good Choices when you need a quick bite on the road
• Burger Joint: – Single burger or grilled chicken, small fries and milk– Baked potato with chili and frozen yogurt
• Convenience store:– Turkey and cheese hoagie and a piece of fruit
• Pizza Place:– 2 slices of thin pizza with a veggie topping– Side salad with breadsticks and marinara sauce
• Mexican place:– Bean burrito and low fat chips and salsa
I am always on the road. What should I pack?
• Whole grain bagels • Peanut butter crackers• Fresh or dried fruit• Trail mix• String Cheese• Veggies with low fat
dressing• Dry Cereals• Granola/ Energy Bars
• Pudding or Yogurt• Nuts and seeds• Peanut butter and Jelly
Sandwich• Pretzels/ Baked Chips• Sports drinks• Juice Boxes
What and When should I eat after I Workout?
• In the first 30 minutes:– Replace fluids and electrolytes– Eat high-carbohydrate foods
• Examples: Banana, Yogurt, Granola Bar
• Within 2 hours:– Drink 2-3 cups of fluid for every pound lost– Eat a high-carbohydrate meal with some protein
• Example: Ham Sandwich, Rice and Beans
Hydration
Remember! Drink regardless of whether you are thirsty or not!
The best way to stay well hydrated for exercise is to drink
• Before
• During
• After
Way Before
Right Before
During After
Drink 2-3 cups of fluid 2 to 3 hours
before playing
Drink 1 cup of fluid 10 to 30 minutes
before playing
Drink 1 cup of fluid
every 15 minutes
Drink at least 2 cups
for every pound of
lost weight
Every 15 minutes
For every pound of lost weight
How much do I drink and when ???
How will I know if I am becoming dehydrated?
• Warning Signs:– Headache– Fatigue– Confusion– Nausea– Muscle Cramps– Dizziness– Decreased stamina, speed, energy, muscle strength
Supplements: Helpful or Harmful?
• Supplements can be dangerous
• No one know exactly what many supplements do
• High intakes can be extremely dangerous
• There is a lack of research on their effectiveness
• They can be expensive
A Better Alternative to Supplements
• Train hard
• Eat enough to support your training– Eat an extra 500-1,000 calories per day– Eat a variety of foods from all food groups– Eat several small meals and snacks every day– Remember Carbs are most important
• Natural foods are best!
True or False
• Athletes need supplements to meet their protein needs– False
• Although protein promotes muscle growth and recovery from strength training, carbohydrate is more important for building muscle strength– True
• Carbohydrates always turn into fat– False