T3i Nutrition Guidance Developed by Steven Attanasio T3i Coach: Strength & Conditioning/ Nutrition

Objectives REVIEW Nutrition Points of Performance APPLY Practical Meal, Snack, and Pre/Post-Workout Food Selections DISCUSS General Recommendations for Special Operations Preperation

Nutrition Points of Performance 1) Hydration 2) Energy/Nutrient Requirements 3) Rugged/Durable Immune system Recovery Injury Prevention 4) Sustained Performance - Prioritizing Nutrients

Hydration- Survival and Performance Priority Post Exercise Hydration Guidelines Consume a large amount of fluids immediately after exercise (2-3 cups = 16-24 oz) Consume 8 oz ever 15 mins to achieve 24 oz in 3 hours Should contain carbohydrates and sodium Proper Hydration helps: TRANSPORTS NUTRIENTS TO CELLS HELPS PREVENT CONSTIPATION HELPS ORGANS ABSORB NUTRIENTS REGULATES BODY TEMPERATURE BOOSTS COGNITIVE FUNCTION LUBRICATES JOINTS AND MUSCLES

Hydrate: Urine Color Chart Before and During Exercise: You should consume enough fluid before exercise to have clear urine Approx. 1 to 1.5 hours before exercise athlete should consume up to .5 liters = 2 cups = 16 oz in a short time. You should sip water after that. During activity drink .5-1 cup = 4-8 oz every 15-20 minutes (1 oz = 1 gulp of fluid) Avoid diuretics

Rugged/Durable/ Sustained/Performance Carbohydrate Protein Energy Fuel Fat (Macronutrients) Vitamins Minerals Durable Sustain Water (Micronutrients)

R.D.S.P Rugged Durable Sustained Performance Eat to Achieve … Balanced Diet Throughout the Day Variety of Food Groups & Choices within Food Groups Multiple Colors (3+) on Every Plate

Fuel/ Energy: Carbohydrates Feed the Brain & Exercising Muscles Replace Fuel After Exercise Maintain Weight, Prevent Over-Training 1) Quick Fuel= Carbohydrates 2) Sustained Fuel = Carbs + Protein + Fat

Carbohydrate Intake Goal Example: 60 % +/- 5 % depending on training intensity Relative to Body Weight 7-10 g/kg for endurance athlete Example: 155 lb divided by 2.2 kg/lb= 70 kg 70 kg multiplied by 7-10 g/kg = 490-700 g 490-700 g multiplied by 4 cal/g = 1960-2800 cal

Rugged/Durable Protein Goal 15-20% Protein Requirements 1.5–1.7 grams/kg Ex: 170 lbs  2.2 kg/lb = 77.3 kg 77.3 kg x 1.5–1.7 g/kg = 115–130 grams Repair, Replace Tissue Build New Tissue Regenerate all Cells in the Body

Protein Benefits Building Block of Tissues, Organs, Bones Regenerate and Build Muscle Maintains Fluid Balance Component of Hormones Assists with Immune Function Transports Nutrients Provides Source of Energy

Healthy Fats – Sustained Performance Goal 25 % +/- 5% Very Efficient Fuel Sources Provides 9 Calories per Gram Average storage of adipose tissue is 50,000-100,000 Calories (walk or run 500 to 1000 miles!) Best Sources Omega-3: Fish, Flax Seed, Chia Seed Mono-Unsaturated: Avocado, Walnuts, Almonds

Fats: Sources / Timing Omega-3’s Fish, Seaweed/Algae, Flax, Chia Seed Mono/Polyunsaturated Vegetable Oils, Nuts Saturated Animal, Dairy, Coconut Trans Fat Artificial, Process Foods, Commercial, Baked Goods

R.D.S.P. Focus on the Macros for the Micros! Vitamins, Minerals, Anti-Oxidants Support for Body Functions / Processes Needed For: Energy Metabolism Nervous System Digestive Track Immune System Hormone Regulation Builds Tissues and Proteins

Training Schedule Meal / Snack Planning Training Schedules Weekday / Training days Weekend Training Environment Course and/or base policy regarding food New and Different Foods Try new Items Time to acquire / Develop Taste Body Reactions Fiber Bowel Movements Cramps Loss of calories from throwing up

Care Package Ideas Shelf Stable Concepts: Beef or Turkey Jerky Tuna or Salmon pouches Nuts Nut Butters (Peanut, Almond, Cashew) Trail Mixes Pumpkin &/or Sunflower Seeds Nutella &/or Real Fruit Jelly Snack/Meal Bars Dried Fruit (banana, apple, apricots, raisins, etc.) Granola Cereal/Bars Crackers

Eat high quality food. Don’t supplement with a piss poor diet Read your Ingredients Eat high quality food. Don’t supplement with a piss poor diet Which option is better?

Do it!