Freeman Performance Nutrition

Transcription

1 Freeman Performance Nutrition Lesson 1: General Fueling For Your Activity Activity: What does quality look like? Diet Composition and Time Clock. Lesson 2: Pre-Performance Fueling Activity: Quality CHO, What Does grams of CHO look like? Lesson 3: Proper Hydration Activity: Nurse Buck s Pee Chart, Timing Your Water, Hydrate Early and Often Lesson 4: Fueling During Performance Activity: Blood Sugar Levels, What Does grams of Carbohydrates Look Like? Lesson 5: Post-Performance Fueling Activity: Recovery Meal Cycle, Simple Vs. Complex Carbohydrates Lesson 6: Calcium and Your Bones Activity: Healthy Bones Vs. Weak Bones, Calcium Foods Visual Lesson 7: Eating out Activity: Portion Distortion, Handy Guides

2 Lesson 1: General fueling for your activity Quan_ty Quality Timing Nutrition s role in Sports is to maximize muscle mass needed for power and endurance events. While some athletes only compete in shortdurations on event days, they require optimal nutrition for the hours of training they perform throughout the season. OpDmal Performance Carbohydrates Proteins Fats Quality: Low nutrient dense foods vs High nutrient dense foods Nutrient dense food fuels your body to perform at its best. Foods close to nature not only has the carbohydrates, proteins and fat your body needs to fuel and recover from a workout, but also provides you with vitamins and minerals that help your body perform intense activity. Low nutrient dense food is high in calories, high in unhealthy fats, low in vitamins and minerals and doesn t keep your body full and satisfied. Quantity: An athletes diet contains Carbohydrates 50-70% à Protein 15-20% à Fats 20-30% Carbohydrates are the main fuel source for your body and brain, and are released to the muscle faster than fat or protein. Protein is needed by the body to build and repair muscle. Increasing protein intake past what is needed does not increase muscle mass. Fat in the diet helps keep you full and satisfied, provides calories and assists in lubricating joints. Healthy Omega-3 fats can aid in the anti-inflammatory process. Wild salmon, flax seed, chia seeds and avocados are all great sources of Omega-3 s. Timing: Frontload not backload your nutrition The timing of when you consume food is critical to when your body can utilize that fuel for physical activity. Skipping meals and attempting to make up for lost nutrition later in the day causes us to overeat less nutritious foods and robs our body from a steady flow of fuel. The key is eating mini-meals frequently throughout the day to maintain a steady blood sugar range. Aim for a meal of kcal every 2-3 hours.

3 Freeman Performance Nutrition What Does Quality Look Like? Breakfast Lunch Pre-Workout Snack Post-Workout Snack Dinner Bedtime Snack 1 Cup Orange Juice 2 Whole wheat pancakes ¼ C syrup or yogurt or nutella ½ cup fruit 2 teaspoons butter 1 cup reduced fat milk Deli Sandwich with whole wheat bread, lunchmeat, cheese, lettuce & tomato 1 cup fruit 1 Cup juice and water 1 cup water ½ cup applesauce Lower sugar Granola bar 1 cup chocolate Milk Banana + 1 TB peanut butter 3 ounces chicken breast ½ cup pasta ½ cup stir-fried vegetables 1 medium whole what roll 1 cup strawberries 1 cup reduced fat milk ½ -1 Cup Cottage Cheese *This is a broad reference. Everyone has different calorie needs based on height, weight, age and activity level. Lesson 1 Activity

4 Freeman Performance Nutrition Lesson 1 Activity Sheet Reference: Google images

5 Lesson 1 Activity Reference: Downloaded from Dreamstime.com

6 Lesson 2: Pre-Performance Fueling Quan_ty Quality Timing Beginning a competition or a practice hungry or overly full can decrease your physical potential minutes before physical activity is an optimal time to fuel for performance, weather you are focused on endurance or strength training. The main focus before training is carbohydrates (CHO). Your body lacks time to digest and utilize more complex macronutrients such as protein and fat unless it is more than 60 minutes before exercise. OpDmal Performance Main Focus is Carbohydrate rich foods Quality: Brown from the ground Quality carbohydrates are best for fueling physical activity. The best pre-performance CHO are brown grains or lower fiber fruit, including bananas, strawberries, low fat dairy, oatmeal and whole grain breads, cereals and granola bars. Foods can affect people differently; therefore, eat carbohydrate rich foods close to nature that you know won t cause any gastrointestinal stress during a workout. High protein diets that are inadequate in carbohydrates lead to depleted glycogen stores compromising performance training day or the day after. Quantity: Minimum of 25g of CHO before training/competition The amount of carbohydrates your body needs is dependent on your body weight. The rule of thumb is to have 0.5 g of CHO/kg per hour before a workout. Therefore, calculate how many CHO your body needs to fuel its workout per hour before practice. If you forget to eat before training, consuming 25g of CHO 15 minutes before training. This can Body weight Divide by 2.2 to convert to Kg 0.5 g/cho x kg 200 lb 91 kg 45 grams of CHO Timing: Focus on eating a carbohydrate rich snack minutes before training be sufficient for your body when pressed for time. The timing of when you consume food is critical to when your body can utilize that fuel for physical activity. The key is eating mini-meals frequently throughout the day to maintain a steady blood sugar range. This helps you go to practice and competitions feeling your best and ready to go! Aim for a meal of kcal every 2-3 hours and remember to frontload quality carbohydrates minutes before exercise.

7 Freeman Performance Nutrition Quality Carbohydrates Brown from the ground Lower fiber fruits and vegetables Lesson 2 Activity Sheet Reference: DietDoctor.com ß Lower CHO fruits Higher CHO fruits à

8 What does g of carbohydrate look like? Goal: 1 gram of CHO per pound of body weight one hour before Oops! 25 g. of CHO 15 minutes prior can be adequate Toast with jam 30g 1/2 cup applesauce 20g Granola bar 15-30g 1/2 PBJ sandwich 30g 3/4 cup low-fiber cereal with 1/2 cup skim milk 30g 1 cup low-fat yogurt with 1/2 cup berries 45g * Based on standard Serving sizes at Nutrition.gov Lesson 2 Activity

9 Lesson 3: Proper Hydration Quality Quan_ty Timing OpDmal Performance The water in your body is responsible for regulating body temperature, lubricating joints, assuring adequate muscle and organ function, and transporting oxygen and nutrients throughout the body. Hydration can contribute to the high power output needed in sports. Even mild dehydration can limit performance. The body is made up of 50-60% water. Electrolytes are important for maintaining cell function and muscle contraction required to run, jump, sprint and maintain balance within the body. Vs. Quality: Water Vs. Electrolyte drinks When training or competing for less than one hour, plain water is sufficient to rehydrate the body. An electrolyte drink has a balance of sugars, sodium and potassium needed to replace lost electrolytes during exercise. When training sessions or competitions are longer than one hour in duration, electrolyte supplemented drinks are needed to replenish electrolytes lost in sweat such as sodium. Quantity: What the color of your urine says about you: Pee 3 before 3pm Beginning exercise not properly hydrated will decrease performance. Thirst is a sign of your body telling you it is already dehydrated. Listen to your body, don t wait until you feel thirsty and monitor the color and quantity of your urine. The goal is to have frequent urination throughout the day that is light-straw color. Hydrated Dehydrated Timing: Weigh yourself before and after a workout to determine water needs Weighing yourself before and after a workout will help you determine how much water you need to replace loses. For every pound of weight lost during exercise, supplement 16 ounces (2 cups) of water within 2 hours. Use the table below to know your water needs. When? How much? Daily amount before exercise 0.5 oz. of water per lb of body weight 2-3 hours before a workout/competition 16 ounces (2 cups) minutes before exercise 8 ounces (1 cup) For every minutes of exercise 8 ounces (1 cup) Post workout/competition 16 ounces (2 cups) per lb of lost weight within 2 hours of finishing exercise

10 Lesson 3 Activity Sheet Source:

11 Timing Your Water Intake When? Daily Amount How much? 2-3 hours before a workout/competition minutes before exercise For every minutes of exercise Post workout/competition 1 lb = 2 lb = Lesson 3 Activity Sheet

12 Lesson 3 Activity Sheet

13 Lesson 4: Fueling During Performance Quan_ty Quality Timing It is important to supplement snacks according to event times. Fueling during training/competition replenishes lost energy, helps sustain performance and maintains adequate blood sugars. Supplemental snacks are needed when activities last longer than 60 minutes or during tournaments with multiple competitions per day. Fast, easily digestible carbohydrates with small amounts of protein help sustain blood sugars for lasting energy. OpDmal Performance Quality: Easily digestible carbohydrates with a small amount of protein Easily digestible carbohydrates contain more simple sugars than complex CHO. Lower fiber fruits are best during competition to limit stomach distress and gain quick energy from natural sugar. Pairing fruit with small amounts of protein will work together with fiber to maintain blood sugars and sustain performance and keep you feeling energized. Limit protein bars and high fat food that will sit in your stomach and slow you down. Quantity: grams of carbohydrate per hour of exercise + Depending on the intensity of the training session/competition event, supplementing with grams of carbohydrate per hour is adequate. For higher intensity events aim for close to 60 grams, and lower intensity events aim for grams of CHO. Great choices during performance include applesauce pouches, bananas, oranges, trail mix, and pretzels, Snack Grams of carbohydrate Large banana + 1 TB of peanut butter 30 grams 1 cup of Gatorade + ¼ cup trail mix 30 grams 2 cups of Gatorade + 25 small pretzels + cheese stick 60 grams Timing: Between events Pack small snacks for every hour of training to replenish lost energy and finish strong. During Track Meets, bring easy portable carbohydrates to snack on between events such as whole-wheat crackers, whole grain cereal bars, applesauce, fresh fruit, water and/or Gatorade. Starting an event hungry means your muscles don t have the proper fuel to perform at their best, but overeating can cause stomach cramps and bloating. Figure out what foods work best for you before a Competition and avoid trying new foods on these days.

14 Quality Lesson 4 Activity

15 What does g of carbohydrate look like? Goal: grams of CHO per hour of training Depending on the intensity of the event/training session Small banana + 1 TB PB 30g 1 cup Gatorade + 1/4 cup Trail Mix 30g applesauce pouch + cheese s_ck + 1 cup gatorade 30g 10 whole wheat crackers + 1 TB peanut buter + 15 grapes 45g 2 cups gatorade + 25 small pretzels + cheeese s_ck 60g 15 grapes + 10 whole wheat crackers 45 g Lesson 4 Activity *Based on standard serving sizes at Nutrition.gov

16 Lesson 5: Post-Performance Fueling Quality Quan_ty Timing OpDmal Performance Nourishing your body after a training session or competition is vital to becoming stronger at what you do. Our bodies begin the recovery process right after exercise and need the proper nutrients to repair and aid in growth of lean body tissue. This is also the optimal time to start replenishing depleted glycogen stores so your body is ready to train again the next time. Weather you train for a strength or endurance sport, a mix of protein and carbohydrates is the fuel your body uses right after exercise to start recovering and building muscle mass. Quality: Mixture of simple carbohydrates, complex carbohydrates and protein Even if you don t feel hungry after a training session, you should aim to eat a small snack to prevent your body from using your muscle stores to repair itself. Aim for carbohydrates that are a mix of simple and complex to aid in stable blood sugar and optimal recovery. Choose foods such as: Chocolate Milk Beans Cheese and crackers Yogurt with fresh fruit and granola Half a PB & J Sandwich Deli Sandwich with meat, cheese and vegetables Quantity: 3:1 ratio of carbohydrates to protein Your body needs a mixture of carbohydrates and protein to recover. The carbohydrate in foods stimulates insulin production in your body. Insulin is an anabolic hormone that tells your body to start building. The protein in your food is then used to build, repair and maintain muscle and other body tissue. Research has shown a 3:1 ratio of carbohydrates and protein is optimal for stimulating your body to build muscle and replenishing glycogen stores. Example: Chocolate milk (26 CHO: 8 PRO) & whole wheat PB&J sandwich (40 CHO:15 PRO). Timing: Within of completing a training session Bodies start to recover immediately after exercise. Muscle tissue is most receptive to insulin within the first hour after a workout, which is why you should ideally eat something with a mixture of carbohydrates and protein within this time. Waiting until you have showered and driven home to consider your recovery snack can mean you miss out on this window of opportunity to optimize muscle growth and recovery. Think ahead! Pack snacks for before, during and after training to be prepared or keep healthy snacks in your locker for future acces

17 Post Performance Fueling Train & become stronger Adequately Fueled Break down muscle --> deplete glycogen Muscle repair and replensih glycogen Recovery meal Simple Carbohydrates + Complex Carbohydrates + Protein = Recovery Recovery = Build, repair and maintain muscle and other body tissues Lesson 5 Activity

18 Quantity: 3:1 Ratio of Carbohydrates to Protein Protein Amount grams Meat 1 ounce 7 Nuts ¼ cup 8 Beans ½ cup 8 Peanut Butter 2 Tablespoons 8 Dairy Foods 1 serving -varies 8 High CHO Serving Grams Bagel 1 medium 38 Raisins ¼ cup 33 Low fat yogurt 6 ounces 32 Banana 1 medium 27 Bread 2 slices 25

19 Freeman Performance Nutrition Lesson 6: Calcium and Your Bones Quality Quan_ty Timing Calcium is a mineral found in foods that is deposited in your bones to increase their strength. Adequate Calcium in the diet and resistance training are the two major ways to keep your bones strong and healthy. When your body is low on calcium, it will pull it from your bones making them become weaker and more susceptible to breakage. Strong bones are needed to sustain the high impact of sports. OpDmal Performance Quality: Seek calcium rich foods from natural sources Calcium found in foods is most available to your body as compared to supplements. Foods with high amounts of calcium include: Dairy Broccoli Beans Fortified Soymilk Quantity: Aim for mg per day Tofu Sardines (with bones) You need mg per day in your diet. This can be achieved by eating at least 2 servings of dairy or soymilk per day in addition to vegetables, tofu, beans and other foods containing calcium. Food source Milk/yogurt Broccoli Soy Milk Beans Quantity 1 cup ½ cup cooked! cup ½ cup cooked Calcium (mg) Timing: Build strong bones while you are young Continuously running, jumping and throwing puts force on your bones. Resistance on bones and adequate calcium combined strengthen bone. This decreases your likelihood of breaking bones while competing or developing osteoporosis later in life. As we age, our ability to build stronger bones decreases and our body starts to break down our bones slowly. This is why it is so important to continue to be active and choosing calcium rich foods in your diet

20 Freeman Performance Nutrition Lesson 6 Activity

21 Freeman Performance Nutrition Calcium in your Food Lesson 6 Activity Reference: Belifeexplorer.com

22 Lesson 7: Eating Out Quality Quan_ty Timing OpDmal Performance A long night of practice, a busy schedule, traveling to Competitions, and competing away from home are all challenges faced by athletes. Restaurant foods are generally less nutritious than those made at home. Choosing healthier options while eating out can help improve performance. Quality: Plan ahead Don t be surprised and pick the first food place you see when you are hungry. Look online and plan what food options will be in your location. Many restaurants have their menu and nutrition information posted online to help you choose healthier options. Simple food swaps such as substituting fresh fruit or vegetables for fries and opting for grilled meats instead of fried foods can make a huge impact on the nutritious quality of your meal. Food Group Salad Meat/Fish Breads/pasta Sauces Drinks Tip Choose healthy toppings and ask for dressing on the side that you can pour yourself Choose baked or grilled vs. fried or breaded Ask for whole wheat Avoid sweet and creamy sauces or ask for light sauce to decrease the added fat Choose water or unsweetened iced tea or freshly squeezed juices with less added sugar Quantity: Be aware of portions and bring extras home Be aware that portions sizes in restaurants are distorted. Many restaurant serving sizes are 2-3x larger than your standard meal. If you have a fridge where you are staying, take extras with you. If you cannot save food, ask if you can receive smaller portions. Timing: Choose less greasy options before an on the road tournament It s ok to splurge sometimes, but try to avoid high fat and greasy meals the day before or the day of a tournament. All the added fat and calories tend to slow you down while competing. This is because fat takes longer to digest than carbohydrates.

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24 Lesson 7 Activity

25 References 1. Nancy Clark s Sports Nutrition Guidebook: Fifth Edition 2. Google Images 3. Eatright.org: ADA association 4. Power Eating: Fourth Edition by Susan Kleiner, PhD, RD 5. Sport Nutrition: Second Edition by Asker Jeukendrup and Michael Glesson *Other references are noted on different activities.