WHAT ARE YOU PUTTING IN YOUR TANK?

Transcription

1 WHAT ARE YOU PUTTING IN YOUR TANK?

2 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 regarding nutrition and how it relates to athletic performance Hit a few different areas besides nutrition (athletic success is a puzzle with many parts) Answer any questions you might have

3 What Influences Athletic Ability? Genetics Optimal Training Good Nutrition No secret ingredient!

4 Performance Nutrition Means Fueling to boost activity performance on a daily basis Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy Fueling with foods that taste good, foods you enjoy, foods that can be prepared easily, and foods you feel confident eating

5 Consequences of Poor Nutrition Weight loss Strength loss Lethargy Chronic fatigue Soreness, joint pain Micronutrient deficit Respiratory infections Diminished performance Overtraining syndrome

6 Physical Activity Factor Varies Widely Examples Female Olympic Gymnasts 1900 kcal/day Tour de France Cyclists kcal/day College Football Players (in wt. gain mode) kcal/day

7 Marvin Austin Jordan Hasay 6 3, 312 pounds 5 1, 98 pounds 21 years old 19 years old yd dash 4:42.21 mile

8 Energy Needs Basic Calorie Requirement kcal/lb

9 Energy Needs Calories/lb 120 lb 160 lb 240 lb LOW (sedentary) ACTVE (30-60min) MODERATE (1-1.5hr) HIGH (1.5-2hr) VERY HIGH (2-3hr)

10 DAILY DIET 1.) BREAKFAST 2 MOST IMPORTANT MEALS Make the time to eat breakfast (pop tarts don t count ) Quality carbohydrates for sustained energy (oatmeal) If you skip this meal it will slow down metabolism (body goes into starvation mode)

11 DAILY DIET 2 MOST IMPORTANT MEAL 2.) POST WORKOUT Within 30 minutes after workout Liquid form is best Look for 4:1 Carbohydrate to Protein ratio Chocolate milk is cheapest form

12 HOW MANY MEALS A DAY? 4-6 Approximately 2-3 hours between meals 55-65% carbohydrates 15-20% protein 20-25% fat FAT PRO CHO

13 Nutrients: The body s fuel Carbohydrates: Protein: Fat: Water: Vitamins: Minerals: Fiber: primary fuel source used for repair & maintenance secondary fuel source most essential nutrient colourful foods first supplements second grams per day

14 Digestion Time of Nutrients CHO hours 4 hours PRO FAT hour Hours

15 The Importance of Carbohydrates (CHO) Primary source of energy when you are exercising hard One should get at least 55-60% of calories from CHO The body stores CHO as glycogen in muscles and the liver Running out of glycogen = Hitting the Wall

16 Importance of CHO cont. Average 150 lb man stores 1,800 kcals of glycogen and kcals as fat Cannot use fat once you run out of CHO Trained muscles store 20-50% more glycogen than untrained muscles

17 Sample Athlete Male soccer player Training 2-3 hours/day 165 lb = 75 kg 9g CHO/kg = 675g CHO

18 What does 675g of CHO mean to an athlete? 2 large bagels 70g 2 cups cereal 90g 2 slices bread 30g 2 cups milk 25g 1 cup fruit yogurt 45g 2 cups pasta/sauce 100g 1 cup beans 45g 2 pc fruit 50g 1 cup fruit juice 30g 2 starchy veggies 60g 4 cups Sport Drink 60g 20oz Soda 70g 675g

19 Protein Needed for building and repairing muscles, red blood cells, hair and other tissues Synthesizes hormones Used for energy when CHO is not available or in exhausting exercise 15-20% of calories should come from protein Excess protein is not stored as extra muscle, it is stored as extra FAT! Your body can only digest so much per feeding

20 GOOD FOOD CHOICES CARBOHYDRATES Brown rice Sweet potatoes Potatoes Oatmeal Pasta Fruit PROTEIN Baked Meat Lentils Chicken Fish Dairy products

21 What is the Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. Glycemic Load amount of carbohydrates in the food

22 The Glycemic Response food s ability to contribute glucose to the bloodstream High Glycemic-Index CHOs quickly enter the blood stream best to eat during or after exercise ex. potato, corn flakes, honey Low to Moderate Glycemic-Index CHOs slowly enter bloodstream desirable prior to exercise because they provide sustained energy ex. rice, banana, apple

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25 Hydration

26 Components of Muscle 20% Protein 75% Water 5% other

27 Fluids & Hydration Males - 60% body wt. Females - 50% body wt. Cardiovascular function Thermoregulation Injury prevention Performance Recovery Sweat losses during 2 hours of exercise can = 2 liters or more

28 Physiological Effects of Dehydration sweat rate blood volume & heart rate core body heat cardiovascular function -less oxygen and nutrient-rich blood to muscles -more reliance on anaerobic system Slower removal of wastes cramping, fatigue

29 Impaired Performance! Muscle strength Speed Endurance Energy Cognitive Process Risk of Injury 95% of muscle cramps are due to dehydration!

30 When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID 2 hr before exercise 2-3+ cups 15 minutes before 1-2+ cups Every 15 minutes DURING cups After Activity 2-3 cups

31 What you already know Don t rely on thirst Already 1-2% dehydrated Drink before, during & after 2 hrs before oz oz./hr or 5-12 oz. every 15 mins. drink ~150% or 24 oz./lb lost Water is fine for <1 hr; sport drinks > 1 hr 4-8% carb, g Na+/L pop, fruit juices or fruit drinks >10% may emptying 1 oz. = 30 ml

32 Dehydration Planned rehydration is necessary typically only 1/3 to 2/3 of the volume lost is replaced voluntarily Hockey player average loss of 3-5% 1 lb weight loss = 16 oz. of fluid 160 lb player loses 5% 8 lbs 8 lb requires 128 oz. of fluid to equal loss 6 20 oz. sport bottles = 128 oz. [3.8L]

33 Nutrition MISTAKE Thinking that. Sports drinks are only needed for exercise lasting more than an hour Not always true if the activity is intense & occurs in hot, humid conditions Sports drinks actually drive thirst Very easy way to improve performance, fight dehydration, and decrease recovery time

34 WHAT ABOUT. 300mg caffeine! Energy Drinks? Different from Sports Drinks Contain caffeine, other stimulants, sugar, herbs and vitamins Safety concern for athletes! Use nutrition, hydration, and lifestyle changes to improve energy level

35 Refueling after Exercise VERY Important for Athletes For those in multiple events in one day For those training daily Window for Refueling First 30 minutes after exercise is critical Glycogen repletion occurs faster after exercise Increased blood flow to the muscle Enzymes that produce glycogen are most active

36 RECOVERY All the hard work in the weight room and in speed/agility training is worthless without recovery. Your body does not become stronger and more powerful while working out but while resting. RECOVERY S 4 MAIN COMPONENTS: 1.) Nutrition 2.) Sleep (min 7-9 hours) 3.) Rest between training sessions 4.) Choices made on weekends

37 ALCOHOL The associated residual effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30% The Hangover Effect Or Disturbed Recovery Process Heavy drinking caused massive suppression of testosterone between 1.5 and 96 hours (4 days later). (Underwood/Balon 2005) You are at practice but your hormones are not

38 American Athletic Institute has studied the impact of alcohol on condition in elite athletes. Impact has shown significant projections in lost physiological condition that correlates to as much as 14 days of lost training effect for each time drunk AMERICAN ATHLETIC INSTITUTE 2005

39 STRENGTH & SPEED TRAINING No brain no gain Smarter not always harder There is no one way that is best to train Consistency is the key

40 MULTI-SPORTS VS SPECIALISTS Take advantage of the opportunity you have and play as many sports as you can a.) exposes you to different movements / skill sets b.) different teammates c.) different coaches d.) keeps you competing and in different environments

41 RISKS OF SPECIALISTS VS MULTI SPORT Increased risk of injury due to overuse / repeated movements Increased risk of burnout In small school setting do what you can to help teams/school May miss sport that you truly enjoy or are good at (especially if specialize at a young age)

42 Sports Nutrition Trivia The percentage of calories that should come from carbohydrates is: a)40% b)60% c)80% The answer is 60%

43 Sports Nutrition Trivia A food with a high glycemic index converts to sugar rapidly. When should an athlete consume this type of food? a)right before the event b)one hour before the event c)after the event The answer is after the event - to replenish the muscle glycogen stores

44 Sports Nutrition Trivia The minimum number of cups of water recommended per day is: a)4 b)6 c)8 The answer is 8 cups per day Note: one cup = 8 ounces

45 Sports Nutrition Trivia Which of the following is a high glycemic index food? a)kidney beans b)apple c)fruit Juice The answer is fruit juice. Crackers, breads, potatoes are also high glycemic index foods.

46 Sports Nutrition Trivia The Best fuel for an athlete is: a)protein b)carbohydrates c)fats The answer is carbohydrates.

47 Sports Nutrition Trivia The body prefers which two fuels for energy during activity? a)carbohydrates & Fats b)carbohydrates & Proteins c)proteins & Fats The answer is Carbohydrates and Fats

48 Sports Nutrition Trivia Salt supplements are essential for athletes. a)true b)false The answer is False