Provided by: Athletic Training and Peer Health Educators Nutrition Provided by: Athletic Training and Peer Health Educators

What is dehydration?  When you lose more water than you maintain, you become dehydrated Water exits your body in a variety of ways, such as sweating and exhalation Drinking only when thirsty is a great way to stay dehydrated, and you can expect headaches, fatigue and muscle cramps to follow Brought to you by CMA Athletics and Peer Health Educators

Do you exercise? Sweating causes fluid loss, affecting performance during exercise. Consume 20-24 fl. oz of water per lb. lost while exercising Weigh yourself before and after exercising to find out how much water you need to replace following a workout. Brought to you by CMA Athletics and Peer Health Educators

Food vs. Supplements: how do they measure up? 1 String Cheese & 4 Slices of Turkey Protein Powder Blend Supplement 31 g of Protein 206 Calories 16 g of Protein 150 Calories + vs. Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list

Portions for a balanced meal

Seasonal Fruits Winter Look for pineapples that are free of bruises and that smell sweet on the end Pineapple can be stored at room temperature for about 3 days before cutting After pineapple has been cut it should be stored in a container in the refrigerator for up to 5 days Apples Avocados Bananas Grapefruit Lemon Orange Pear Pineapple

FUELING BEFORE A WORKOUT Eating before working out ensures that your body is prepared with a full supply of glycogen (form of glucose that serves as energy) If you have 3-4 hours, eat 300-600 calories High in carbohydrates, moderate in protein, and low in fat

How to Eat Healthy on a Budget: Off Campus ●Shop the weekly ad● ● Embrace seasonal fresh fruits and veggies ● ● Meatless Mondays! ● ● Buy store brands ● ● Don’t forget frozen veggies! ● ● Eat at home ● ● Reduce fat in ground beef ●

FUELING DURING A WORK OUT Food should be easily digestible carbohydrates 120-240g of carbohydrates Fuel every 45-60 minutes during a long workout

Don’t eat less, eat right

Food vs. Supplements: how do they measure up? Peanut Butter & Banana Bagel w/ Chocolate Milk Weight/Mass Gainer Supplement 792 Calories 18 g Fat 13 g Dietary Fiber 9% Vitamin A 16% Vitamin C 750 Calories 6 g Fat 4 g Dietary Fiber 0% Vitamin A 0% Vitamin C CHOOSE REAL FOOD! Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list

Seasonal Veggies Winter Choose compact, firm bright green brussel sprouts. Buy on the stalk whenever possible Refrigerate brussel sprouts in a plastic bag for up to 1 week Beets Brussel Sprouts Cabbage Carrots Celery Kale Potatoes Pumpkins Turnips Winter Squash

FOOD IS FUEL

FUELING AFTER A WORKOUT The goal in eating after exercise is RECOVERY Within 30 minutes have a snack with a 2:1 ratio of carbohydrate : protein