Your Fitness. Connected.

Transcription

1 Your Fitness. Connected.

2 PERFORM BETTER PERFORMANCE NUTRITION Proper Nutrition Makes A Good Athlete Great And A Great Athlete Better

3 THE FOUNDATION Nutrition is 100% Is Responsible for Energy Potential & Exercise-Induced Results Only bad things happen if you don t eat - and nothing special happens if you eat poorly

4 TODAY S OBJECTIVE Demonstrate how you to use nutrition as a specific strategy of the training routine to: Maximize energy levels Increase training intensity Enhance recovery Decrease risk injuries Support immune function Improve results (performance, muscle gain, body fat, body weight)

5 Proper/better nutrition can maximize potential development: Height, muscularity, Ideal playing weight & body composition Speed & vertical jump Energy levels & endurance Focus, concentration & confidence Steady flow of the right stuff guarantees maximum development.

6 PROPER/BETTER NUTRITION CAN MAXIMIZE POTENTIAL PERFORMANCE: Finish the 4 th quarter or last round as strong/stronger than 1 st Keep going while opponents fade Fully recover so every practice/game is better Build & repair muscle faster, reduce injury, strengthen immune system You Will Become What You Eat Or What You Don t Eat

7 THE BASIC RULES OF PERFORMANCE NUTRITION #1 RULE Eat the Right Amount Too much energy is stored, too little takes away, not enough prevents growth Total calories are specific to YOU #2 RULE Eat the Proper Foods & Ratio of Foods The makeup of calories influences performance, energy levels and recovery #3 RULE Meal Timing to Load Energy Systems, Hydrate, Recover & Build Take advantage of how food influences reactions in the body Integrate to be your best #4 RULE Supplement Properly Deliver what traditional food can t to grow stronger, healthier, play better & longer & maintain ideal weight

8 RULE 1: EAT THE RIGHT AMOUNT Weight Control For Performance Total calories are determined by: body statistics, personal activity, the body composition goal and timeframe, which is often dictated by the demands of the sport or desired appearance. While the ratio of the macronutrients within those calories can be manipulated to improve performance. One single fact determines the rate of weight/fat lost: the average daily calorie deficit, which is the difference between how much energy is expended and the amount supplied (and you can t spot reduce). When weight/fat loss is necessary, the athlete should proceed at a pace that does not compromise performance gains. Same is true for weight gain.

9 RULE 2: EAT THE PROPER FOODS & RATIOS Protein 20-35% Tissue repair & building Generally 1gm/LB of body weight Carbohydrate (CHO) 50-70% Fills the primary energy system that needs constant refueling for maximum performance Generally a 2:1 CHO:P ratio unless prolonged caloric restriction The greater the endurance need, the higher the CHO requirement Fats: 15-30% Generally the remaining calories after CHO & protein needs are met

10 RULE 2: EAT THE PROPER FOODS & RATIO Better Carb Meal Choices Whole grains (except pre-game meal use refined grains) Pastas Cereals Breads Rice Potatoes Any kind (avoid French Fries, especially before activity) Fruits & veggies Any kind (minimize pre-game) Not-So-Great Carb Meal Choices French Fries Fruit juices Caloric sodas of any kind Candies including chocolate Donuts Chips Anything fried

11 RULE 2: EAT THE PROPER FOODS & RATIO Better Protein Meal Choices Lean meats Chicken Turkey Beef (fillets, flank, ground, round, etc.) Most any Fish Shakes/bars when necessary Convenient fill-in for meal missing protein Soy products Eggs Beans, lentils, nuts, whole grains - Not pre-game/train meal Not-So-Great Protein Meal Choices* Fatty meats Bacon Untrimmed steaks Most fast food burgers Fried meats Chicken including tenders, etc. Fish and chips Average hot-dog *Never within one hour of event

12 RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD Pre-Training Eating Major meal hours before High carb (50-65%), moderate protein, low fat o Ex: Turkey sub, chicken & rice, spaghetti, cereal & fruit/juice Snack 10-40min before Carb & protein in liquid form for rapid digestion & absorption to top off fuel tank & decrease exercise induced damage Goal: stomach empty, energy systems full, BS stable, hydrate

13 RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD calories* depending on body size, sport & last meal 1/4 of body weight in grams of carbohydrate grams of protein *MAY USE FEWER CHO/CALS DURING PROLONGED CALORIC RESTRICTION ON TRAINING DAYS (I.E. DURING NECESSARY WEIGHT /BF REDUCTION) IDEAL PRE/POST FOR MOST ATHLETES* Ex: Take ½ before & ½ after

14 RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD During Exercise Unless activity is greater than 60 minutes, eating is not necessary Goal to spare muscle glycogen to prolong activity Various options for endurance activities and multiple game days, depending on venue: Sports Drinks <8% carbs Gels, bars, etc. Bananas Avoid juice (fructose) and soda Limit to ~30-60 grams per hour (some can absorb 78g/hour) o Experimenting during training is necessary

15 RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD Post-training Eating Immediately after activity use same Pre formula Goal replenish glycogen, supply building blocks for recovery and growth o o Rebuilding window open up to 60 minutes after exercise o Muscles highly sensitive to nutrient uptake Research shows liquid formulas with carbs and protein enhance glycogen resynthesis, decreases muscle breakdown while increasing synthesis and helps immune functions 1-2 hours after consume regular meal

16 RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD Early morning training Eat a large pre-training type meal the night before Consume only the pre-workout snack before Tournament play (multiple games) <1.5Hr break: bars and hydration/electrolyte recovery drink Hr: small pre-training-type meal >2.5Hr: normal pre-training meal

17 RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD Fluid Recommendations 16 ounces 2 hours before activity 8-16 oz more on hot OR humid days 4-8 oz every 20 min Drink 20 oz for every pound lost Special Considerations for Youth Tolerate heat less efficiently Thirst mechanisms are underdeveloped Youth generally do not consume enough fluid before and during training

18 RULE 4: SUPPLEMENT PROPERLY Maximize training outcomes for experienced athletes & exercisers while maintaining ideal body weight.

19 RULE 4: SUPPLEMENT PROPERLY Goal: Improve training-induced performance/size results while maintaining ideal playing weight and avoid plateaus when compared to a non-supplemented state Objectives: Speed recovery from intense or prolonged training bouts Minimize protein breakdown while maximizing synthesis in order to produce continuing muscle/performance gains Supply known energy compounds/substrates to improve the training/event session without little to no calories Reduce/prevent injury & strengthen immune system

20 RULE 4: SUPPLEMENT PROPERLY RESULTS Specific supplement programs based on individuals can contribute*: Bigger: Increase results by at least 10-20% Faster/higher: Should allow you to beat all your personal records Ex: combine training:.1-.2 better 40; 2-2.5in vertical Stronger: Increase strength results 10-30% Last longer: decrease time to exhaustion 10-15% Significantly decrease fatigue perception Extended competitive/playing lifespan including reduced injury *All increases are when compared to not using supplements and all else equal

21 RULE 4: SUPPLEMENT PROPERLY MINIMUM SUPPLEMENTS This non-contact injury was 100% related to under-nutrition - lack of bone mass from not enough calcium, vitamin D and other related micronutrients 1. Multi with Vitamin D 2. Calcium only as needed mgs/d

22 Supplement Properly: Youth & Competitive High School Athletes Multivitamin & Mineral with Vitamin D IUs of Vit D Pre/Post CHO & Protein Supp for recovery and/or weight gain As Needed Calcium Do the best you can to get mgs from the diet. Using shakes as directed (1 serving with milk ~400mgs) and recommended diet should achieve the goal. If you fall short supplement as needed Marine Omega-3s Take 1 daily if not consuming 2-4 svgs/wk of fatty fish (~360EPA/240DHA 3:2 ratio) * What about Creatine? 16* or older, parent decision after digesting the facts n_and_youth.pdf *NIH: puberty generally happens for girls between ages 10-14yrs and for boys

23 RULE 4: SUPPLEMENT PROPERLY Word Document I Adult Mid-Ultra Endurance or Continuous Play Athletes Not Necessarily Seeking Weight Gain Including but not limited to: Soccer, tennis, basketball, ultra endurance and specific longer track & field activities, etc. All general recovery and performance enhancement goals without concomitant weight gain Word Document II Adult Size, Power and Strength Athletes Including but not limited to: Football, weight lifters, specific track & field activities, sprint & jumping sports, etc. General muscle, weight and performance gain goals for most any non-endurance athlete

24 Sample Timed Athletic Performance Menu

25 Sample Timed Athletic Performance Menu

26 MAKING ADJUSTMENTS FOR WEIGHT GAIN If weight gain* doesn t occur every 2 weeks: Increase calories per day Consume equal amounts of carbs and protein, moderate fat Use pre/post formulas to take advantage of metabolic window Supplement properly *Males 1/2lb of LBM/wk; Females 1/4lb

27 MAINTAINING MUSCLE DURING WEIGHT LOSS Calories Slightly below current daily burn (~ ) Macronutrients 40-65%* carbs, 15-35% protein, 20-30% fat Protein requirements o Up to 1gm/LB or more depending on diet severity Resistance training at least 2x/week *Unless prolonged caloric restriction

28 MAINTAINING MUSCLE DURING WEIGHT LOSS Measurable progress should occur regularly Weight, inches, body fat Adjustments if progress slows Increase daily activities/steps Increase workout time or intensity Decrease calories by o Repeat after 2 weeks if no change Supplement properly to feed muscle while starving fat

29 THE BASIC RULES OF PERFORMANCE NUTRITION #1 RULE Eat the Right Amount Too much energy is stored, too little takes away, not enough prevents growth Total calories are specific to YOU #2 RULE Eat the Proper Foods & Ratio of Foods The makeup of calories influences performance, energy levels and recovery #3 RULE Meal Timing to Load Energy Systems, Hydrate, Recover & Build Take advantage of how food influences reactions in the body Integrate to be your best #4 RULE Supplement Properly Deliver what traditional food can t to grow stronger, healthier, play better & longer & maintain ideal weight

30 BOTTOM LINE FOR COACHES, PARENTS & ATHLETES: PAYING ATTENTION TO DETAILS WINS*! By topping off the energy systems, one maximizes power/strength & endurance (time to exhaustion) and maintains thinking power, offering the potential to then maximize skills and experience throughout the playing period Personalized diet & supplement programs play a significant role in progressive development The degree to which athletes improve their nutritional practices will relate to the strength with which you incorporate nutritional education into the home and/or program* Remember that bad foods will replace the right foods If it s not there, you won t eat it

31 MY 5 RULES FOR LONG-TERM BUSINESS SUCCESS 1. The right product the big idea Sell what s unique/special about the idea 2. Passion for the product Breeds hard work, leading by example & an infectious positive attitude 3. Commitment to deliver & finish don t give up 4. Patience never go from A to C without going to B 5. Integrity truth over popularity Realize there are no boundaries except ones you set Challenge yourself to make a difference not just a living because that s how you find financial and spiritual success

32 FOUR RESOURCES TO REMEMBER 1. Performance Nutrition Trainer Tool Kit Today s Presentation & Done-for-You Meal Plans Calories All Levels: Youth Adult Professional

33 FOUR RESOURCES TO REMEMBER Performance FAQs in Fitness Vault 3. Fit Pro Answers Most commonly-asked client questions on your mobile device 4. Expert Support us: Generally same day answer Call toll free (877-4-dotfit)

34 APPENDIX

35 ALLIANCE OF PRESTIGE & CREDIBILITY PERFORMANCE NUTRITION THE BASICS Energy Systems of the Human Body Phosphocreatine (ATP-PC) System Goals: Muscles store small amounts Supply energy for first seconds of high intensity contractions Sports with short bursts of activity Maintain optimal stores pre-activity Maximize re-synthesis during activity Impracticality of using food has led to widespread supplementation Most widely researched supplement

36 ALLIANCE OF PRESTIGE & CREDIBILITY PERFORMANCE NUTRITION THE BASICS Energy Systems of the Human Body Glycogen (Carbohydrate) System Liver and muscle store carbs in limited amounts Liver g; Muscle 375 g Primary fuel tank for most high intensity athletes (basketball, football, hockey, soccer, middle distances, etc.) Boosts endurance performance Goals: Fill storage tank to maximum capacity Replenish within window of nutrient opportunity to maximize storage, building and recovery

37 ALLIANCE OF PRESTIGE & CREDIBILITY PERFORMANCE NUTRITION THE BASICS Energy Systems of the Human Body Glycogen (Carbohydrate) System During high-intensity activity beyond ~15 seconds, carbs are converted to energy and lactic acid During low to moderate activity, carbs are converted to energy, H20 and CO2 & fat is oxidized to produce energy Fats burn in the flame of carbohydrates KEY POINT protein is NEVER the primary fuel source during exercise

38 ALLIANCE OF PRESTIGE & CREDIBILITY PERFORMANCE NUTRITION LOADING YOUR ENERGY SYSTEMS Glycogen (Carbohydrate) System Daily Requirements: g/lb of body weight depending on sport/event 50-65% of total calorie intake (2-3x >than protein) Pre-training eating goals Energy systems full Stomach empty Blood sugar stable Adequately hydrated

39 ALLIANCE OF PRESTIGE & CREDIBILITY PERFORMANCE NUTRITION PROTEIN Supplies the structural components (amino acids) of muscle Goals: Deliver on time, adequate amounts to maximize growth and recovery of affected tissues Support immune system and other structures Daily recommendation for growing or active non-calorie restricted athlete (simplified formula) ~1gm per lb of body weight per day At least ¾ of your body weight (in grams)

40 ALLIANCE OF PRESTIGE & CREDIBILITY PERFORMANCE NUTRITION PROTEIN Factors Determining Recommendation Weight Age & experience Type and goal of activity Total energy intake Severe/prolonged dieting increases the need Type of protein Preference

41 ALLIANCE OF PRESTIGE & CREDIBILITY PERFORMANCE NUTRITION PROTEIN In general, most people get enough Consume at every meal and don t miss meals Milk is generally the best default food for young athletes Effective delivery system: pre/post shakes, bars, etc. Immediate pre & post ingestion delivers: Rapid amino acid uptake (building materials) Enhanced rebuilding environment ( green house ) Contained in same pre/post formula to achieve the necessary timing & nutrient composition

42 Importance of Pre/Post Meal Timing Body Mass Lean Mass Fat Mass Changes in lbs from beginning to end PRE/POST MOR/EVE experienced recreational bodybuilders resistance training for 10 weeks all things equal except timing: Greater gains in all areas (fiber size, LBM, body mass, strength, reduction in fat mass) Cribb et al Nov RM Squat 1 RM Bench Press 1 RM Deadlift Changes in lbs from beginning to end Type IIa Type IIx Changes in CSA (micrometers 2 ) from beginning to end Pre/Post & Mor/Eve meals contained ~5.5gms creatine 44