Sports Nutrition Tips for Triathlon Endurance Athletes
|
|
- Clarissa Lawrence
- 5 years ago
- Views:
Transcription
1 -0 _ t I Sports Nutrition Tips for Triathlon Endurance Athletes CARBOHYDRATES CHO are crucial for endurance athletes Important energy source Playa role in breaking down fats for energy Glycogen, body's immediate CHO stores, are important for quick energy during exercise When glycogen is depleted, endurance athletes experience extreme fatigue-"hitting the wall" Time of exhaustion during endurance exercise is directly related to levels of stored glycogen in the muscles Carbohydrate Recommendation: 50-65% of total calories throughout the day I g per Ib body weight PRE-EXERCISE: Carbohydrate consumption before exercise helps save glycogen for later use Not consuming carbs before an event leads to premature fatigue during exercise Recommendation: Consume a carbohydrate-rich snack or meal 2-4 hours before endurance exercise Be sure to eat far enough in advance to ensure the food digests well before exercising, but not so long that hunger ensues DURING EXERCISE: Try to consume grams of carbohydrate per hour grams of carbohydrate = 34 oz. (4~ - 8 oz. cups) Gatorade 8 Clif Shot Blocks 2 Powerbar Gels 3 packages Jelly Belly Sport Beans
2 POST-EXERCISE RECOVERY Carbohydrates after exercise are important to replenish glycogen Later performance will suffer if not consumed Try to eat carbohydrates as soon as possible after exerciseideally minutes when muscles are most receptive to glycogen storage Consume 0.5 g of carbohydrate per Ib body weight (ex. 140 Ib body weight =70 g carbs) This snack should be followed by a substantial meal within the next 1-2 hours Adequate intake ofcarbohydrates can help endurance athletes prolong the onset offatigue or "hitting the wall" CARBOI-fYDRATE LOADING Can be effective way to maximize muscle glycogen stores prior to an endurance event Increasing muscle glycogen can increase the time to exhaustion 6-7 days prior to event: tapering and resting muscles Scheduled decrease in amount and intensity of training to allow for recovery and replenishment of glycogen stores Carbohydrates consumed each day should slowly increase from 45-55% of total calories to 65-70% of total calories grams of carbohydrate per day to maximize glycogen stores CHO intake greater than 600 grams won't add any further benefit 2.
3 PROTEIN Adequate protein is necessary for muscle maintenance and recovery Recommendation: g per Ib of body weight (ex. 154 Ibs x 0.5 g = 77 grams protein per day) PRE-EXERCISE: Protein-rich foods 2-4 hr before event with high carbohydrate meal Helps keep you from getting hungry and maintains energy levels for longer periods of time POST-EXERCISE RECOVERY: Enhance making of glycogen and rebuilds muscle tissue Should be eaten within minutes after exercise Try to get 6-20 g of protein after the event FAT Recommendation: 20-35% of daily calories During exercise fats slow gastric emptying and may cause cramping Not needed for recovery Should be used to fulfill energy requirements beyond carbs and protein 3
4 SODIUM &POTASSIUM Important for transmission of nerve impulses and muscle contractions Helps in the absorption of glucose- fuel for your exercise Both lost in sweat with the greatest loss of sodium If excessive sodium is lost without replacement, hyponatremia can occur, which is life threatening Generally get pl.enty of sodium in American diet- there is no need to limit sodium Potassium consumption generally lower- eat plenty of fruits, vegetables, and low fat dairy Sodium and potassium (electrolytes) are present in sports drinks liydration Proper hydration essential for peak performance Must be well-hydrated before starting exercise Perform "sweat trial" to determine fluid needs during exercise Outside of exercise men need 3.7 liters (-16 - women need 2.7 liters (-11-8 oz. cups) of fluid POST-EXERCISE RECOVERY 8 oz. cups) fluid and Drink fluids to replace any weight loss during exercise (16-24 oz per Ib lost) SWEAT TRIALS Perform a "sweat trial" to determine fluid needs during exercise 1. Take pre-exercise weight 2. Exercise and record how much fluid you consumed 3. Take post-exercise weight 4 For every Ib lost multiply by oz 5. Add the amount of fluid you consumed during the workout 6. The resulting number is your total fluid needs 7. Divide your total fluid needs by the duration of the exercise, in hours 8. The result is the number of ounces needed per hour of exercise ) 4 ~
5 WHEN DRINKING & EATING ISN'T FEASIBLE During parts of an event, drinking or eating may not be convenient for re-fueling which takes extra planning Consume a greater amount of carbohydrates a few days before the event Eat a larger pre-activity meal Drink plenty of fluids up until the start of the event Pack food and beverages to consume immediately after the event Have friends, family, supporters carry food or drink along Optimize transition times when possible SWIMMING = pre-race nutrition and hydration are top priority BIKING =most conducive to eating and drinking o Carry fluids in bottles attached to bike frame o Carry food in bike bags or pouches o Great time for catching up after the swimming event and stocking up for the running event o Biking is non-impact so athletes experience fewer gastrointestinal issues- ideal time for fueling RUNNING =preparation before the event is key o be aware of where aid stations are ahead of time o carry belts with bottle holders and pouches for food ~ J
6 RESOURCES Open nutrition hours at the ARC Wellness Center o Monday-Thursday 4pm-7pm Reliable Sports Nutrition Book o 101 Sports Nutrition Tips by Susan Kundrat, MS, RD, CSSD, LDN o ISBN: Credible Websites: o Iowa State University Extension- Eat to Competehttp:// index.html o Gatorade Sports Science Institute- o Colorado State University Extension- SIAI h1i1i'il Sources: American Dietetic Association. "Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance." Journal of the American Dietetic Association 109:3 (March 2009): F,ink, Heather Hedrick, Lisa A. Burgoon, and Alan E. Mikesky. Practical applications in sports nutrition. Sudbury, MA: Jones and Bartlett, Prepared by: Devon Romano University of Illinois at Urbana-Champaign April 2009 dromano2@illinois.edu i t omo o _ ooo 0 oo o J i I
FUEL YOUR COMPETITIVE SPIRIT NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS
FUEL YOUR COMPETITIVE SPIRIT NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS ELEVATE YOUR ENERGY Carbohydrates Are King Just like automobiles, our bodies require energy to perform. Carbohydrates
More informationFUEL YOUR COMPETITIVE SPIRIT NUTRITION & HYDRATION GUIDELINES FOR SERIOUS ATHLETES
FUEL YOUR COMPETITIVE SPIRIT NUTRITION & HYDRATION GUIDELINES FOR SERIOUS ATHLETES E N H A N C E Y O U R H Y D R A T I O N Adequate hydration is imperative when you re physically active. Otherwise, you
More informationReinforce healthy habits
Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to
More informationEat your best to exercise at your best!
Eat your best to exercise at your best! Pre Exercise A full stomach can decrease athletic performance and leave you feeling unwell. It typically takes 1 to 4 hours to empty your stomach. Experiment to
More informationNUTRITION TIPS FROM COACH TONI
NUTRITION TIPS FROM COACH TONI An Ironman 70.3 event is a serious challenge for every level of athleticism; even the professional athletes. The nutrition can be the main factor of a good or bad experience
More informationFitness and Food. By: Sara Zook, RD-CD
Fitness and Food By: Sara Zook, RD-CD Fitness & Food 1. Why should we exercise? 2. What is metabolism? Define BMR How to calculate your BMR 3. Nutrition Recommendations Eating pre- and post-exercise Protein
More informationHockey Nutrition Tips
Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple
More informationNUTRITION for the ATHLETE
NUTRITION for the ATHLETE Quick Facts... Athletes achieve peak performance by training and eating a variety of foods. They gain most from the amount of carbohydrates stored in the body. That s why it s
More informationMarathon Nutrition By Paddy McGuigan
Marathon Nutrition By Paddy McGuigan Keeping it simple! Significant amount of CHO for energy Protein to maximise muscle strength Sufficient fluids to maintain hydration Carbohydrates (CHO) Main source
More informationNutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN
Nutrition for Athletic Performance in Cross-Country By:Carly Wells, RD, LDN Why is it important to focus on eating right? It affects performance Provides appropriate fuel Aids in recovery Facilitates strength
More information1. How many calories do I need to eat if I want to maintain my current weight? Example for a 200 pound athlete who practices for 3 hours per day:
Nutrition Questions: 1. How many calories do I need to eat if I want to maintain my current weight? Step 1 Calculate your basal metabolic rate (BMR), the minimal number of calories your body needs just
More informationSheila Kealey, MPH. Health Communications. Nutrition & Health Researcher. Athlete & Coach
Sheila Kealey, MPH Nutrition & Health Researcher > 20 years with U California, San Diego Research focus: lifestyle behaviors (diet, physical activity, smoking) & disease Research publications and book
More informationSports Nutrition for Volleyball Athletes
Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall
More informationEVERY RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BUILDS TOWARD BEGINNER MARATHON TRAINING & NUTRITION PROGRAM EVERYDAY TRAINING LONG RUNS
EVERY TRAINING DAY BUILDS TOWARD RACE DAY SO RUN WITH THE RIGHT NUTRITION PLAN BEGINNER MARATHON TRAINING & NUTRITION PROGRAM ONE OF THE BIGGEST MISTAKES MOST PEOPLE MAKE DURING BEGINNER AND INTERMEDIATE
More informationFoundations of Personal Fitness. Chapter 4 Nutrition and Your Personal Fitness
Foundations of Personal Fitness Chapter 4 Nutrition and Your Personal Fitness Lesson 1: The Importance of Nutrition Healthful Eating Taking in the proper amount of nutrients each day Nutrients substances
More informationCarbohydrate-loading diet By Mayo Clinic staff
Definition Carbohydrate-loading diet By Mayo Clinic staff A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic
More informationPre-Game Meal: Eating Well for Athletic Success
Pre-Game Meal: Eating Well for Athletic Success DIANA SUGIUCHI, RDN, LDN Disclosures NONE Objectives 1 2 3 4 5 Define macronutrients and their role in performance Learn which macronutrients to include
More informationNUTRITION FOR TENNIS PLAYERS
NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),
More informationFueling for Activity. Samantha DeMello, RD, LD Nutrition in Motion, LLC
Fueling for Activity Samantha DeMello, RD, LD Nutrition in Motion, LLC Objectives Review benefits of exercise Learn importance of time versus intensity What you burn during exercise How to determine fuel
More informationCarbohydrate Needs. Nutrition for Exercise. Your physical performance is greatly influenced. In this chapter you will learn about:
11 Nutrition for Exercise In this chapter you will learn about: Dietary practices for enhancing endurance and strength performance. Your physical performance is greatly influenced by regular conditioning
More informationClinical Practice Guidelines: Nutrition for the Athlete
Clinical Practice Guidelines: Nutrition for the Athlete DAILY MACRONUTRIENT AND ENERGY NEEDS Energy and macronutrient needs vary for each individual depending on the intensity, frequency, duration, and
More informationFood and Fluid Intake After Exercise
Chapter 4 Food and Fluid Intake After Exercise When athletes finish a training session, nutrition is rarely the first thing on their minds. The intensity of the exercise often decreases appetite, so while
More informationFueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally?
Questions? Fueling the Athlete Chris Ray MS, ATC, CSCS What is the best way to prepare for competition? How do you maximize results naturally? Supplements? How does our body produce energy? Best Fuel Food
More informationTRAINING NUTRITION MORNING FUEL ON THE GO FEEDING CARBOHYDRATE INTAKE SWEAT RATE RECOVERY
TRAINING NUTRITION All you need to know about your nutritional needs before, during and after a half-marathon. Running a half marathon is demanding and a must for those with the goal of completing a full
More informationPROLONG Sustain Performance with Dual-Source Carbohydrates and Electrolytes *
INTRODUCING HERBALIFE24 PROLONG Sustain Performance with Dual-Source Carbohydrates and Electrolytes * *This statement has not been evaluated by the Food and Drug Administration. This product is not intended
More informationFueling Your Workout. A Nutrition Guide for OLG Eagles CC Team. Presented by: Sarah Heffron, M.Ed., R.D., L.D.
Fueling Your Workout A Nutrition Guide for OLG Eagles CC Team Presented by: Sarah Heffron, M.Ed., R.D., L.D. Calories IN/ Calories OUT Balancing intake of calories with calories burned How many calories
More informationSheila Costford, PhD
Fueling for Exercise Sheila Costford, PhD www.drsheilacostford.com sheila.costford@gmail.com INTRODUCTION Case Studies 45- min aerobics class participant: Klein strength training client: Abraham 90- min
More informationNutrition. For the young athlete. Georgia Bevan Accredited Practicing Dietitian. Georgia Bevan APD -Eclipsefuel.com
Nutrition For the young athlete Georgia Bevan Accredited Practicing Dietitian What will be covered? Different energy sources in food Impact of nutrients on sports performance and health Target nutrients
More informationFOODS & FLUIDS FOR ENDURANCE SPORTS
GARADE SPORTS SCIENCE INSTITUTE FOODS & FLUIDS FOR ENDURANCE SPORTS FUELING ATHLETIC PERFORMANCE FUELING ATHLETIC PERFORMANCE GARADE SPORTS SCIENCE INSTITUTE FOODS & FLUIDS FOR ENDURANCE SPORTS Endurance
More informationPhysical Growth & Development. First & Foremost. Cognitive/Brain Development. Bone Mineralization
Physical Growth & Development Bone Mineralization First & Foremost Cognitive/Brain Development Physical Growth & Development Bone Mineralization Optimal physical performance Cognitive/Brain Development
More informationCHAPTER 10: Diet and nutrition & effect on physical activity and performance Practice questions - text book pages
QUESTIONS AND ANSWERS CHAPTER 10: Diet and nutrition & effect on physical activity and performance Practice questions - text book pages 144-145 1) Complex carbohydrates do not include: a. lipids. b. triglycerides.
More informationNo Meat Athlete: The No Meat Athlete Guide to Eating Before Your Workout
No Meat Athlete: The No Meat Athlete Guide to Eating Before Your Workout Copyright 2016 No Meat Athlete LLC Disclaimer: The information in this document is for educational purposes only. It is not intended
More informationArbonne, PhytoSportM. Collection Focus Guide. Did You Know? SCIENCE AND EDUCATION ARBONNE. Carbohydrates. Proteins
ARBONNE I, Arbonne, PhytoSportM Collection Focus Guide Did You Know? All of the energy we need for life, as well as for exercise, comes from the foods we eat and the fluids we drink. To perform at your
More informationNUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist
NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout
More informationFactors. Each sports person will have different dietary requirements depending on Training Age Sex Body size Sport played
Sports Nutrition IS BASED UPON The basic principles that govern general nutrition That is, a balance of all nutrients, a variety of food and moderation of the intake of that food. With that in mind, the
More informationExercise Nutrition and Body Composition. Read Chapters 18 & 23
Exercise Nutrition and Body Composition Read Chapters 18 & 23 Nutrients Six major nutrients three are fuels Carbohydrates Primary function Simple versus complex carbohydrates The glycemic index Glycemic
More informationArbonne PhytoSport. Collection Focus Guide. Did You Know? SCIENCE AND EDUCATION. Carbohydrates. Proteins
Arbonne PhytoSport Collection Focus Guide Did You Know? All of the energy we need for life, as well as for exercise, comes from the foods we eat and the fluids we drink. To perform at your body s peak
More informationUSN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE
USN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE INTRODUCTION This booklet includes the USN Schools products, how they work & what they are made up of. We will also take a look at nutrition & supplementation
More informationExercise increases water loss
Exercise increases water loss During normal breathing, water is added to inspired air to protect delicate respiratory cells from drying out. Increased breathing during exercise increase this loss Heat
More informationMiddle distance triathlon Nutrition guide. An overview of the scientific literature and its application
Middle distance triathlon Nutrition guide An overview of the scientific literature and its application Half Distance Triathlon Nutrition Guide Nutrition guide For a half distance triathlon or other 4 to
More informationknow? Did you Acidity CHO(g) Food 78 Jelly Beans Gatorade Exercise Research Australia Pty Ltd exerciseresearch.com.
Unit 4 (AoS 2) Performance enhancement and recovery practices This resource provides detailed informationn for teachers delivering the following areas of key knowledge outlined in the VCAAA study design
More informationWhat to Eat After You Work Out
What to Eat After You Work Out Refuel and Recover with a Post Workout Meal or Snack 6.7KSHARES Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance
More informationAthlete: IRONMAN Race Day Strategy and Nutrition Plan
Athlete: IRONMAN Race Day Strategy and Nutrition Plan The Peak Period The two most important elements of the Peak Period are intensity and recovery. Because of the reduced volume during this period, it
More informationTRAINING MANUAL FOLLOW O U R LEAD SONO HALF MARATHON RACE PREPARATION
TRAINING MANUAL FOLLOW O U R LEAD SONO HALF MARATHON RACE PREPARATION E Q U I N O X TRAINING TIPS PACE TRAINING The three types of running workouts you will do throughout each week are base-pace runs,
More informationPost-Training and Post-Competition: Nutrition & Cool Down. CLUB DEVELOPMENT DIVISION Sport Performance Consultants
Post-Training and Post-Competition: Nutrition & Cool Down 2010 Prepare Your Body Nutritionally for Training and Racing Good Nutrition Habits Over Time Positively Influence Training Good Nutrition Habits
More informationChapter 13. Sports Nutrition for Youth Soccer
Chapter 13 Sports Nutrition for Youth Soccer By Kristine Clark, Ph.D., R.D. Director of Sports Nutrition, Center for Sports Medicine, The Pennsylvania State University In the last 10 years a growing interest
More informationFOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS
FOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS FUELING ATHLETIC PERFORMANCE FUELING ATHLETIC PERFORMANCE FOODS & FLUIDS FOR EXPLOSIVE POWER SPORTS Explosive power sports require an all-out effort. Jumping,
More informationNutrition for training. Tess Capper ANutr SENr (grad) PhD student
Nutrition for training Tess Capper ANutr SENr (grad) PhD student www.thescottishnutritionist.com Why do we train? The aim of training is to improve exercise performance Induce changes in the structure
More informationENDURANCE SPORTS NUTRITION
ENDURANCE SPORTS NUTRITION Complex carbohydrates with low glycemic index Simple carbohydrates with high glycemic index + complex carbs + proteins + electrolytes Simple carbs + complex carbs + proteins
More informationSection 4: Exercise Physiology. Diet and nutrition and their effect on physical activity and performance
Section 4: Exercise Physiology Diet and nutrition and their effect on physical activity and performance Learning Objectives 1. Identify the seven classes of food as: carbohydrates, fats, proteins, vitamins,
More informationArbonne PhytoSport. Collection Focus Guide. Did You Know? SCIENCE AND EDUCATION. Carbohydrates. Proteins
Arbonne PhytoSport Collection Focus Guide Did You Know? All of the energy we need for life, as well as for exercise, comes from the foods we eat and the fluids we drink. To perform at your body s peak
More informationAMPLIFY YOUR WORKOUT. This is the system that can change your workout, change your business, change your life. Inside you will find:
AMPLIFY YOUR WORKOUT Your workout is about to change. From the moment you step out your front door to the last exhausted breath after your final rep, AMPED is there to improve your performance beginning
More informationYou Are What You Eat. Anthelme Brilliat-Savarin
1 You Are What You Eat. Anthelme Brilliat-Savarin 2 Every swimmer knows that during a competition milliseconds matter. They're the difference between winning a gold or a silver medal, or none at all. Milliseconds
More informationDance Medicine Workshop: Nutrition for Dancers. By: Danielle Mach, MS, RDN, LDN, ACSM EP-C
Dance Medicine Workshop: Nutrition for Dancers By: Danielle Mach, MS, RDN, LDN, ACSM EP-C Objectives To gain overall nutritional knowledge of relationship of nutrition to dancing. Understand the associations
More informationOPTIMIZING RECOVERY Maximizing Post- Exercise Nutrition
OPTIMIZING RECOVERY Maximizing Post- Exercise Nutrition 1 post-exercise nutrition Can affect performance at the next event Helps reduce the chances of injury Boosts the health, well-being of athletes IT
More informationFUELING FOR TOURNAMENTS & TRAVEL ABBY FORMAN MS, RD
FUELING FOR TOURNAMENTS & TRAVEL ABBY FORMAN MS, RD Bon Secours Physical Therapy and Sports Performance Registered Dietitian OUTLINE GOAL = Fail to Plan and Plan to Fail Breakfast and Pre-Game Between
More informationThe Right Fluids and Foods
The Right Fluids and Foods Handout 6-1 In addition to getting enough fluid, getting the right type of fluid is important. A rule of thumb is to try to drink 4 to 8 ounces (i.e., 1/2 to 1 cup) of cool water
More informationBasics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals.
NUTRITION Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals. Carbohydrates: In the stomach, all carbohydrates get broken down into single sugar molecules, however
More informationThe 4 Keys to Race Day Nutrition
FUEL UP TOP OFF RELOAD REFUEL Why? Inadequate nutrition = ENERGY, SPEED, GROUND COVERED, PERFORMANCE Don t let nutrition stand in your way! Make a fueling plan. In addition to everyday fueling, a winning
More informationOWLS STRENGTH NUTRITION
OWLS STRENGTH NUTRITION Despite their significance in attaining peak sport performance and maintaining general health, restoration techniques and nutrition remain the most neglected components of a well-rounded
More informationEating Right, Nutrition for Training What should we be eating?
Go HGConsu centennial Explicit S1on 0fmedl SearchMe exact Eating Right, Nutrition for Training What should we be eating? Susan Thomas RD, LDN, CDE Registered Dietitian, Certified Diabetes Educator, Sports
More informationWorkbook and Assessments for Practical Applications in Sports Nutrition
Workbook and Assessments for Practical Applications in Sports Nutrition Fourth Edition Heather Hedrick Fink, MS, RD, CSSD Owner, Nutrition and Wellness Solutions, LLC Indianapolis, Indiana Alan E. Mikesky,
More informationNutrition for Athletes
Nutrition for Athletes Fueling for Football Season Molly Max9ield, RD, CD 62 nd Medical Squadron- Health and Wellness Center molly.j.max9ield.ctr@mail.mil Performance Nutrition Nutrition is critical to
More informationTRACKS Lesson Plan. Choosing Healthy Beverages Rethink Your Drink Grade: 9-12
Choosing Healthy Beverages Rethink Your Drink Grade: 9-12 TRACKS Lesson Plan I. Nutrition Education Goal & Objective: Goal 1: Students will comprehend concepts consistent with USDA guidance related to
More informationSports Nutrition for Youth: What to Eat Before, During and After Activity Module
Sports Nutrition for Youth: Sports Nutrition for Youth: What to Eat Before, During and After Activity Module Developed by Registered 1 Dietitians Sports Nutrition for Youth: Copyright (2018) Alberta Health
More informationSyllabus. Mar 19 7:45 AM. Critical Question 3 Big Heading: How can nutrition and recovery strategies affect performance?
Syllabus Critical Question 3 Big Heading: How can nutrition and recovery strategies affect performance? Undertaking physical activity alters a person s need for energy, nutrients and fluids. By understanding
More informationNutrition. Physical Factors: A. Cut Down on Foods that are High in Fat
Nutrition All aspects of sports conditioning are important for maximum physical development. Nutrition is one component most programs overlook. The following section will provide information to change
More informationChristina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist
Christina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist Matching exercise with effective nutrition strategies is the dynamic combination for reaching health and weight goals. Activity Calories
More informationWHAT ARE YOU PUTTING IN YOUR TANK?
WHAT ARE YOU PUTTING IN YOUR TANK? Learning Goals Come away with good ideas Evaluate what you are currently putting into your body Not bore you with high level science but still provide factual information
More informationDIET LO2 THE IMPORTANCE OF NUTRITION IN SPORT
DIET LO2 THE IMPORTANCE OF NUTRITION IN SPORT BEFORE YOU START LO2: You must ensure LO1 is COMPLETED. You must have made the changes I ve written on your powerpoints some of you I have typed the changes
More informationNutrition Series - Part 1 Fueling. Sarah Hamilton, MS, RD, LD
Nutrition Series - Part 1 Fueling Sarah Hamilton, MS, RD, LD Nutrition Basics Three macronutrients give your body energy to perform 1. Carbohydrates 2. Protein 3. Fat 80/20 Rule - 80% of the time focus
More informationChapter 11. Nutrition and Fitness. Karen Schuster Florida Community College of Jacksonville. PowerPoint Lecture Slide Presentation created by
Chapter 11 Nutrition and Fitness PowerPoint Lecture Slide Presentation created by Karen Schuster Florida Community College of Jacksonville Copyright 2008 Pearson Education, Inc., publishing as Pearson
More informationOverview: Protein. Protein Requirements. Supplements vs. Food. Building Muscle. Recovery Drinks. Intake for athletes Adequate calories
Overview: Protein Protein Requirements Intake for athletes Adequate calories Supplements vs. Food Risks of high protein diet Building Muscle Protein before, during & after exercise Recovery Drinks 3 Related
More informationADVANCED NUTRITION GUIDE FOR STRONGER SPORTIVE. FREE Guide! For beginner to. Guides for more sports:
ADVANCED NUTRITION GUIDE FOR STRONGER SPORTIVE FREE Guide! pro For beginner to Guides for more sports: www.highfive.co.uk WHY USE SPORTS NUTRITION? Sports nutrition is designed to: l Help you ride faster,
More informationCycling Nutrition guide. An overview of the scientific literature and its application
Cycling Nutrition guide An overview of the scientific literature and its application Written by Professor Asker Jeukendrup Although nutrition is without doubt one of the most important aspects of race
More informationProper Nutrition for
Proper Nutrition for Runners Kerry Barbera Objectives Hydration Carbohydrates Protein Proper fueling for pre-run, during and after the run Nutrient timing and why it is important Caffeine and tart cherry
More informationHealthy Weight and Body Image. Chapter 6
Healthy Weight and Body Image Chapter 6 Body Image n The way you see your body How might messages sent by media images negatively affect body image??? Maintaining a Healthy Weight n Calories consumed must
More informationADVANCED NUTRITION GUIDE FOR STRONGER MOUNTAIN BIKING. FREE Guide! For beginner to pro. Guides for more sports:
ADVANCED NUTRITION GUIDE FOR STRONGER MOUNTAIN BIKING FREE Guide! For beginner to pro Guides for more sports: www.highfive.co.uk WHY USE SPORTS NUTRITION? Sports nutrition is designed to: l Help you ride
More informationACTIVE NUTRITION FOR RUNNING
ACTIVE NUTRITION FOR RUNNING Distance running on the track, road or trail differs from the running required for stop-and-go sports. Being well-nourished before, during and after a run is key to optimizing
More informationWhat are the Fuels the Body Uses for Activities?
What are the Fuels the Body Uses for Activities? Table 14-3, p. 485 Reviewing Aerobic Metabolism 1 Features of Aerobic Exercise Uses oxygen in the generation of energy Low intensity, long duration activity
More informationWhat you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out!
What you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out! EAT RIGHT AND GIVE YOURSELF THE EDGE!!! Nutrition needs to be a priority
More informationNutrition and Hydration in Sports
Program Support Notes by: Kirsty O Rourke B.Ed.(Phys.Ed) Produced by: VEA Pty Ltd Commissioning Editor: Sandra Frerichs B.Ed, M.Ed. Executive Producers: Edwina Baden-Powell B.A, CVP. Sandra Frerichs B.Ed,
More informationINTRODUCING HERBALIFE24. PROLONG Sustain performance with an isotonic carbohydrate-protein drink mix
INTRODUCING HERBALIFE24 PROLONG Sustain performance with an isotonic carbohydrate-protein drink mix 1 24-Hour Nutrition Line Nutrition extends beyond pre, during and post workout HERBALIFE24 PRODUCT LINE
More informationCarbohydrates for Athletes
Carbohydrates for Athletes Exercise and Meal Timing Why Eat Before Exercise? The pre-exercise meal provides athletes with the energy they need to train hard and perform optimally; it also ensures hydration.
More informationHector L Torres. USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science. Monday, February 11, 13
Hector L Torres USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science Goals Understand the basic components of nutrition Understand the requirements of an athletes nutrition during
More informationSports Nutrition for Young Athletes Bob Seebohar, MS, RD, CSSD, CSCS Sport Dietitian USAT Level III Coach
Sports Nutrition for Young Athletes Bob Seebohar, MS, RD, CSSD, CSCS Sport Dietitian USAT Level III Coach Bob Seebohar, MS, RD, CSSD, CSCS BS-Exercise and Sport Science MS-Health and Exercise Science MS-Food
More informationTypes of Muscle Movement:
Types of Muscle Movement: Concentric: Muscle fibres shorten Eccentric: Muscle fibres lengthen Isometric: Muscle fibres do not change in length Muscle Fibres and Energy Systems ATP=ENERGY Slow-Twitch vs.
More informationEXSC- STANDARD 14. Nutrients
SPORTS NUTRITION EXSC- STANDARD 14 Nutrients Standard 14 Gather relevant information from multiple authoritative print and digital sources related to the importance of a balanced diet in the achievement
More informationFIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL!
FIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL! Are you an active teen? Then this is for you. Do you want to look good? Be healthy? Play well? Believe it or not it starts with healthy food choices.
More informationGatorade Heat Safety Package
Gatorade Heat Safety Package 1. The Four Downs of Heat Safety 2. Tips to Hydrate and Fuel for the Football Season 3. Preventing Heat-Related Illnesses The 4 Downs of Heat Safety Know the plays of heat
More informationPost workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.
Post workout: Chocolate Milk, Bananas, Protein Bars/Shake, Fruit Popsicles, Granola/Cereal Bars, Fruits, Trail Mix, Peanut butter and jelly sandwich, Electrolytes Race Day Pre-Race Dinner: You should eat
More informationGame Plans Weeks 1-2. Week 1 Game Plan. Week 1 Tips. Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Deplete/Cheat Meal
Game Plans Weeks 1-2 For the first 2 weeks your macros will not change unless we feel they need to be lowered based on your progress. Most of our clients complete challenges with minimal changes in macros.
More informationWHAT S THE NEXT BIG THING IN HIGH-TECH SPORTS KIT?
WHAT S THE NEXT BIG THING IN HIGH-TECH SPORTS KIT? 1 ADVANCED SPORTS NUTRITION MADE EASY YOU ALREADY OWN IT. We believe that the most sophisticated piece of sports equipment you ll ever own is your body.
More informationWeekly Questions for Dieters
Weekly Questions for Dieters In this document, you will find a schedule of questions that you, the coach, should ask your dieter during their time on the Ideal Protein Weight Loss Method. First and foremost,
More informationSweat Loss. Hydration. Stats. Functions WATER. Water and Sport Drinks
Hydration Water and Sport Drinks Sweat Loss whatever the environmental conditions, sweat losses are probably greater than many athletes appreciate. highest reported sweat rate is 3.7 litres/hour for Alberto
More informationGUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE
GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.
More informationDixons Carphone Race to the Stones Nutrition Tips Running
Dixons Carphone Race to the Stones 2018 Nutrition Tips Running Tip 1: Get the basics right: where is your BMI (body mass index)? You may feel that starting training means starting a new you or conversely
More informationNutrition: Guidelines
Nutrition: Guidelines give yourself the best chance. enhance performance and produce results Chris Fox, HTPWAA Introduction One of the most important aspects of sporting performance often overlooked by
More informationNUTRITIONAL GUIDE FOR THE ÉTAPE DU TOUR 2018
8 JULY 2018-28 EDITION th A.S.O. 2018 NUTRITIONAL GUIDE FOR THE ÉTAPE DU TOUR 2018 ANNECY - LE GRAND-BORNAND This guide was prepared with Isostar, official partner of the Étape du Tour. INFOS, REGISTRATION
More information