Powerful Eating + Powerful Training = Powerful Team

Transcription

1 Powerful Eating + Powerful Training = Powerful Team Presented by: Nick Bohanan, M.Ed, ATC, LAT, CSCS, NSCA-CPT, HSI USBC Exercise Conditioning Specialist Stephen Padilla, BS, SLI, SLC, USOC-DCY, USBC-OCDEC, USBC Coaching Specialist Powerful Eating 1

2 Facts Nutrition makes good athletes great and great athletes elite Youth High School Collegiate International It can help or hurt performance Question Who skipped breakfast this morning? People who skip breakfast are more frequently overweight. (why) Eat every 2-3 hours when you re hungry not every 4-5. Speeds metabolism Curbs the need to over eat 2

3 Basics Make nutrition a daily priority Maintain eating patterns throughout practices & throughout competitions There s no miracle food use variety to get all necessary nutrients Teens Teen athletes require more servings and more calories than normal (why) Energy for performance is not about DIETING It s about managing energy not your weight 3

4 Teammates Losing any one is a disadvantage We need all of these all the time Fats Minerals Proteins H2O Carbs Vitamins Good Nutrition Have snacks available for workouts and competition Pre Starchy carbs around workout time Alter according to activity Ideas:yogurt with berries, peanut butter, trail mix, milk or juice smoothie, granola bar During Fruits/ Nuts & Seeds 1-2 oz. Ideas: bananas, orange slices, grapes, apples, sports drinks Drinks for optimal absorption have 40 80g carb/l & g sodium/l Post Select lean meats as a protein source Balance the rest of the diet Timing Coaches/Parents lead by example 4

5 Healthy Eat whole unprocessed foods that grow from the ground or that were ALIVE Require more prep, cutting/cooking etc Better for naturally occurring digestive enzymes and bacteria during digestion Wheat (gluten), breads & pastas are heavy to digest Buy, prepackage, & travel with your own foods In the store, stay on the outside Benefits Feel better Regularity No rollercoaster hunger Energized Get more from workout Better recovery Boost immune system Better quality of life Ultimately ** better performance** 5

6 Gotta have Fats Fats Functions Maintain cell membranes and blood vessels Provide energy, 10-30% of calories consumed Transmit nerve impulses Produce some necessary hormones Protect organs Healthy fats Avocados White cheeses Almonds Post Exercise Nutrition Hydrate immediately after working out Liquids = easy digestion & absorption Water, Lean muscle mass is 73% H 2 O Body weight is 50-70% Water has ZERO calories Sports drinks Eat lean protein Recovers muscle glycogen stores fastest Protein in the body s found in bone, muscle, blood, enzymes and other organs 6

7 Never Shop while your hungry Eat while on the phone Eat while watching tv Eat from a bag, always from a plate Offer food as a reward GlycemicIndex Measure of how rapidly carbohydrate is absorbed Used to determine proper fuel choices for athletes Glucose (sugar) has highest index of all foods Low GlycemicIndex foods are ideal Maintain a balanced blood sugar level Glycemic Index 7

8 Carbs and Sports Drinks GlycemicIndex of Various Carbohydrates Glucose (Gleukos) 100 Sucrose 65 Soda 63 Orange juice 57 Honey 48 Lactose 43 Fructose 12 Glycemic index of Various Sports Drinks Gleukos 100 Gatorade 89 XLR8 68 Powerade 65 Cytomax 62 Allsport 53 Pilot Study Changes in Blood Glucose Levels Blood Glucose (mg/dl) y = -1.2x y = x Tests Bowling Rest Linear (Rest) Linear (Bowling) 8

9 Power Training Concerns 9

10 Lack of Space Concourse Area 10

11 Hallways Meeting Rooms 11

12 Exercise Balls Workout Tools 12

13 Training Hierarchy Functionality 13

14 Energy Systems Phosphate System Oxygen System Lactate System Warm-Ups 14

15 All Blacks Bowling Specific Warm-Up 15

16 Workouts Circuit Workout 16

17 Ultimate Circuit Workout Ultimate Circuit Workout Push Ups Lunges Squats Sit Ups Rows Overhead Press Sprint (2 Laps) Backwards Run (2 Laps) Suicides (1 Lap) 2 Leg Hops (1 Lap) Side Shuffle (2 Laps) Power Skip (1 Lap) 17

18 Interval Workout 3 Laps: Sprint; Walk 3 Laps: Power Skip; Jog 2 Laps: Walk and Water 3 Laps: Backwards Run; Walk 3 Laps: Side Shuffle; Jog 2 Laps: Walk and Water Questions? Powerful Eating + Powerful Training = Powerful Team Presented by: Nick Bohanan, M.Ed, ATC, LAT, CSCS, NSCA-CPT, HSI USBC Exercise Conditioning Specialist Stephen Padilla, BS, SLI, SLC, USBC-OCDEC, USOC-DCY USBC Coaching Specialist 18