FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES

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1 SPORTS NUTRITION IMPROVING PERFORMANCE THROUGH FOOD

2 FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES

3 THE BASICS Make food work for you! EAT at the right times Maximize your energy and your performance by taking in Carbs, Fat and Prot. Every 3-4 hours during the day. EAT the right food Carbs are the major source of fuel. They fuel your performance. EAT high quality Protein. DRINK plenty of fluids drink at regular intervals throughout the day.

4 THE BASICS Make food work for you! LIMIT fat intake Fat is necessary part of a healthy diet. Be an ATHLETE you have unique needs as an athlete be aware and commit to fueling your body. Use your SUPPORT Coaches, Athletic Trainers and Strength and Conditioning i i Coaches are here to help you.

5 ENERGY REQUIRMENTS FOOD = Calories = ENERGY How many calories do I need? Caloric needs should be met with high-energy dense foods. A 120lbs soccer player burns 500 calories in one hour of practice. Training Calories (cals / lbs) Carbs (grams / lbs) Protein (grams / lbs) Healthy fats Mild Balance of Moderate Heavy Very Heavy Energy for All training levels

6 ENERGY REQUIRMENTS Example a 120 lbs female training in pre- season (heavy) needs how many cal each day? 120lbs x 18 cals = 2160 lbs each day y( (min.) Gain weight cals / lose wght 500 cals Remember your energy needs will change throughout the season.

7 ENERGY REQUIRMENTS Example a 200 lbs male training in pre-season (heavy) needs how many cal each day? 200 lbs x 18 cals = 3600 lbs each day (min.) Gain weight cals / lose wght 500 cals Remember your energy needs will change throughout the season.

8 Calories burned for 1 hour of activity Exercise 120 lbs 150 lbs 180 lbs 210 lbs Weight lifting Soccer / lax Jogging 6mph Pool workout Golf W/ clubs

9 CARBS: the ENERGY Provider They provide the energy for the body. Carbs are stored in the muscle and liver as glycogen; like an internal storage locker. Your glycogen stores will be depleted during workouts and must be replenished!! If you forget to replace you glycogen stores you will not have enough or the same energy for the next day % of your energy should be from carbs.

10 Choose these HIGH CARB FOODS Whole Grains: Oatmeal, 100% whole grain breads, pasta, brown rice, whole wheat bagels, low sugar cereals. Fruits: Apples, bananas, peaches, pears, Vegetables: Broccoli, spinach, carrots,,g green beans, mushrooms, onions, etc. Starchy vegetables: red potatoes, yams, beans, chili, etc. Dairy: Yogurt, low fat cheeses, milk, pudding.

11 PROTEINS: The Muscle Re-Builder Proteins help re-build and repair the body s tissues. Not an energy source. Muscle tissue depends on protein to repair the damage done during exercise. Avg. protein intake of ff female athlete g/per lbs. Male g/per lbs % of total calories should come from protein.

12 PROTEINS: The Muscle Re-Builder Choose these lean sources of protein Beef filet, round, lean ground beef 96% Fish all fish (not fried) Chicken / Turkey skinless Eggs 1 yolk a day / egg whites Veggie burgers Deli meats Lean turkey, ham & roast beef Dairy Low fat cheese, low fat milk

13 FAT: Essential, but in moderation Fat performs a variety of functions in the body. It is an energy source, transports fat soluble vitamins, protects organs & provides an ingredient to make hormones. A performance enhancing diet should contain 15-30% of fat in total calorie intake. A diet high in fat may lead to chronic exhaustion, irritability, restlessness and increase in body fat. The major emphasis in athletics is to reduce your % body fat and increase lean muscle mass, which improves performance.

14 Cut down on these high fat foods Red meats Pork Products Bacon sausage Whole milk, ice cream, and cream sauce Butter French fries, hash browns and potato chips Candy, cakes and cookies Egg yolks Pies and pastries Pan fried and deep fried Mayonnaise

15 Vitamins and Minerals Vitamins and minerals do not give you more energy, but they help to unlock the energy stored in food so your body can use it as fuel. Your body needs calcium, magnesium, fluoride and vitamin D to keep bones strong

16 FLUIDS Water is the most important nutrient. If your body weight drops just 1% from losing fluids, your performance will suffer. Be sure to replace the fluids you lose through sweat when you are active. Weigh in before and after every practice. Water is the best choice.

17 Timing is everything Morning Workout and Mid-afternoon Practice 5:30am Pre workout 3:30 5:30 Practice snack 6:00pm Post workout 6am-7am Workout snack and / or Dinner 7:15 Post workout 9:00pm Snack snack and/or (optional) breakfast 9:30am Snack 12:00pm Lunch 2:00pm Pre workout snack

18 Timing is everything Mid-afternoon practice or competition 7:00am Breakfast 9:30am Snack 12:00pm Lunch 2:00pm Pre workout snack 3:30-5:30pm Practice or competition 6:00pm Post workout snack and/or Dinner 9:00pm Snack (optional)

19 RECOVERY NUTRITION Eat a high carb snack with-in in minutes of training. This will allow you to recover faster and minimize fatigue. Follow up with a high carb meal with-in in 1 hour of training. High performance combination recovery meals / snack: Bowl of cereal, low fat milk and fruit 2 slices of wheat toast and fruit Pasta, rice or potato t with protein at dinner Yogurt and fruit or pretzels Energy bars or drink Chocolate milk

20 Common Carb Foods for Recovery 1 Bagel 50 cho (g) 1 c raisin bran 42 1 granola bar 30 1 c skim milk 12 1 slice pizza 39 1 c pudding 60 1 Banana 30 8 oz Gatorade 14 1 c rice 50 1 Muscle milk 28 1 c pasta 34 1 Cytosport 32 1 c baked beans 52 1 c grapes37

21 Performance Nutrition on the Road Breakfast McDonald s Dunkin Donuts Item Cals Orange Juice 6 oz 85 Pancakes w/ syrup 440 English muffin w/ Jelly 155 Total: 660 cal; 85% Carbs Bran Muffin, Large 480 Hot Chocolate 210 Total: 690 cal; 65% Carbs

22 Performance Nutrition on the Road Lunch Sub Shop Wendy s Items Cals 6 Turkey Sub, no mayo 280 Bag baked chips 200 Cranapple juice 8oz 160 Total: 640 cals, 70% carbs Baked potato, plain 310 Chili, large (12oz) 300 Frosty dairy dessert, small 340 Total: 950 cal, 70% carbs

23 Performance Nutrition on the Road Dinner Pizza Italian Rest. Items Cals Cheese, pan pizza 2 slices 500 Lemonade, 12oz 100 Total: 600 cals; 60% carbs Minestrone soup 90 Spaghetti, 2 cups 400 Tomato sauce, 2/3 cups 120 Parmesan cheese 1tbsp 30 Rolls, 2 large 280 Total: 920 cal; 75% carbs

24 Performance Nutrition on the Road Dinner Family Rest. Item Cals Turkey, 5 oz white meat 250 Stuffing, 1 Cup 200 Mashed potato, ½ cup 100 Peas, 2/3 cup 70 Cranberry sauce, ¼ cup 100 Orange juice, 8 oz 110 Sherbet, 1 scoop 120 Total: 950 cal, 65% carbs

25 Additional Resources count.com Breaks down restaurants and foods. food analysis of most common foods. arch.asp Check the fast food restaurants web site for breakdown of their menu.

26 Key Points Timing is everything EAT BREAKFAST Stay fueled all day with snacks EAT BREAKFAST