DO NOW: As an athlete, what % of your diet should be: Carbohydrates Fats Proteins What is the source for most carbohydrates? What are the sources for protein? (be specific!!) How many calories make up a pound?

As an athlete, what % of your diet should be: Carbohydrates: 50-60% (Could even be as high as 70% for higher endurance athletes, such as marathoners. 50-60% for everyone else) Fats: No more than 30% for anyone (20-30% for athletes) Proteins: 20% What is the source for most carbohydrates? Plants (seeds, nuts, grains, fruits, vegetables) What are the sources for protein? (be specific!!) Animal: meat, fish, dairy (milk, cheese, eggs) How many calories make up a pound? – 3500 calories

Extra Credit Keep a food journal for 2 days! Track EVERYTHING you eat (even that handful of M & M’s) including water. Include the amounts of what you are eating.

Nutrition for Performance Sports Medicine & Performance I

NOTE: To change images on this slide, select a picture and delete it. Then click the Insert Picture icon in the placeholder to insert your own image. “If you do what you’ve always done, you’ll get what you’ve always gotten.”

What you put on your plate… Protein Fat 1/3 2/3 CARBS

Stored Fuels last 30-40 mins.

Daily Protein Intake

Daily Protein Intake This protein intake is equivalent to consuming about 4 servings of chicken, beef or fish per day for a 150 pound athlete (6 servings for a 225 pound athlete) .

Daily Protein Intake In addition to the amount of protein consumed, perhaps even more critical is the timing of ingestion of the protein in relation to the exercise bout (intensity and duration) and the specific type of protein (i.e. quality).

Daily Protein Intake Quality of protein is determined by its essential amino acid content. Essential amino acids cannot be produced by the body and therefore must be consumed. Complete proteins contain all essential amino acids. These can be found in animal sources such as meat, dairy, eggs and fish. Lean meats (skinless chicken & turkey) are recommended as well as dairy. Incomplete proteins are missing one or more essential amino acids. These usually come from plant sources (nuts, seeds, grains)

Protein Sources

Protein Supplements In order to meet your dietary protein needs, protein supplements (bars/shakes, etc.) can be used. High-quality protein supplements containing milk products (whey, casein) or egg products are recommended. **Increasing your protein intake above the recommended amount for strength/power athletes will not continue to increase gains in strength and/or power.**

It takes 40-54 hours to turn this into any usable muscle fuel

20-30g PROTEIN UPTAKE More is not better!

Daily Carbohydrate Intake

21% OF HS ATHLETES REPORT TO TRAIN WITH LOW BLOOD GLUCOSE LEVELS THIS WILL RESULT IN A DISASTER FOR TRAINING EFFECT IN HUMAN MUSCLE BLOOD GLUCOSE

Blood Glucose Fig Bars (or Fig Newtons) are a great way to get blood glucose up before practice (up to an hour before) with 4-6 ounces of Gatorade and water. Turn into a paste in your stomach and doesn’t draw as much blood flow to the stomach. Usually within 90 minutes of the start of practice you want to stick with liquids only.

No Carbs?

Daily Diet Your energy and nutrient needs will change throughout the season and even daily depending on duration and intensity of training. Athletes should aim to eat every 3 to 4 hours. For example if you are up for 16 hours you should aim to eat 4 meals and a few snacks during the day.

DO NOW Based on Friday’s lecture figure out how many GRAMS of protein you need a day GRAMS of carbohydrates you need a day

Calculate your calorie needs

Basal Metabolic Rate Basal Metabolic Rate or BMR is the amount of energy expended while at rest (i.e. if you laid in your bed for 24 hours). This is the minimum number of calories you need a day to sustain living! Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) Or use this BMR Calculator

Basal Metabolic Rate You can also use your BMR to calculate daily calorie needs. Harris Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Energy Balance In order to maintain body weight, you have to keep your stored calories and calories you take in, equal to the calories that you expend. If you are not achieving this energy balance, especially as an athlete, you start to see the negative effects. The less you input, you decrease your energy availability and you don’t have that energy to support the tasks required by you as an athlete.

Pre-competition CHO Requirements

During Workout CHO Requirements

Post-Workout Requirements – within 30 minutes

Post-Workout Requirements The ideal carbohydrate to protein ratio after a workout is 3:1 or 4:1. When protein is eaten with the carbohydrates, it helps slow the digestion of the carbohydrates which prevents a spiking of your blood glucose (bad). Gatorade Protein Shake 16-24 oz. low fat chocolate milk 1 large bowl cereal with low fat milk 1 roll with cheese or peanut butter + 1 large banana 1 cup of whole grain pasta with ½ cup garbanzo beans 2 cups fruit salad with 6 oz. yogurt, etc. Greek Yogurt Turkey Sandwich Trail Mix

Water Requirements Drink normally throughout the day Before exercise (2-3 hrs): 17 to 20 oz. After warm up/10-15 minutes before activity: 7 – 10 oz. During exercise: 28 – 40 oz. ( 7-10 oz every 15 min) After exercise: 20 – 24 oz for every pound of body weight lost within 2 hours.

So what does that really mean? On a normal school day… Starting at 12:00 Right before practice For a 2 hour practice: MINIMUM Recovery: 1 or for every