Nutrition for the AThlete Quick and dirty

BMR Basic Metabolic rate Amount of energy needed to sustain daily living of your body The more you weigh , the more energy you need The less you weigh, the less energy you need The more muscle you have (girls vs boys) the more energy you need BMR

ENERGY How many calories does it take to maintain your body? Average 2000 What is a calorie? Measure of energy that takes to raise one kilogram of water by 1 degree Celsius. Where does energy come from? food ENERGY

What 2000 calories look like

Playing football 200 lb full contact burns about 438 calories /30 min. The more you weigh, the more you burn. 150 lb buns 328 calories, 220 lb burns 482 calories Playing football

What happens if you don’t eat When there is not enough energy in body You need 4000 calories, You give 2000 calories Metabolism slows down Fatigue Poor performance “Laziness” or “too tired to do homework” Muscle starts disintegrating to be used at nutrients (ketosis) What happens if you don’t eat

What happens ? What happens when you eat enough? You need 4000 but you give 3500 Energy imbalance is substituted by fat in body Usually equals in weight loss Energy up What happens when you eat to much? What happens ?

portion.        

A Breakfast (or Dessert)

Single meal/Drink

AT Home

How an athlete should eat? Michael Phelps utilizes 12,000 calories each day, trains six days a week and exercises five hours a day, so he is using up the calories that he consumes. By the way this only breakfast How an athlete should eat?

Schedule Breakfast in the morning Snack while at school Lunch at school Snack between Practice Snack if long ride home Dinner Snack Sleep Schedule

First 2 hors after work out is when body replenishes what was exhausted at higher levels Don’t be hungry Feed yourselves

BE an athlete Behave like an athlete Treat yourself like an athlete Sleep Drink water Rest Dress like an athlete BE an athlete

Questions