Nutrition and Hydration http://www.smartpractice.com/PracticeSmart/2005/October05/images/SportsDrinks.jpg Nutrition and Hydration http://web.mit.edu/athletics/sportsmedicine/Food%20Pyramid.JPG

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Nutrition 101 Well-balanced diet contributes to development of strength, flexibility, and cardiorespiratory endurance Poor nutrition less than optimal performance Particularly important for the athlete (psychologically and physiologically)

NUTRition 101-Nutrients 3 major roles Grow, repair, and maintain cells of the body Regulate body processes (i.e. metabolism, endocrine system, etc.) Energy supply

Nutrition 101-nutrients 6 major classes Carbohydrates Fats Proteins Vitamins Minerals Water

Carbohydrates Body’s primary energy supply (most efficient) Should make up 55-60% of total calories 2 categories Simple (quickly digested, contain sugars, lack vitamins and minerals) Examples: fruits, milk, yogurt, fruit juice, honey, sugars Complex (longer to digest; contain fiber, vitamins, and minerals) Better for athletes Examples: vegetables, breads, cereals, pasta http://www.nlm.nih.gov/medlineplus/ency/images/ency/fullsize/19529.jpg

Fats Should make up 25-30% of total calories Major energy source for body, not as efficient as carbohydrates Provides more energy but takes longer to do this 2 types Saturated (should only make up 10% of this as are not as heart healthy) Examples: meats, dairy, chips, pastries Unsaturated (more healthy) Examples: nuts, avocados, fish, oils, peanut butter http://www.fashioncentral.pk/blog/wp-content/uploads/2008/10/fats.jpg

Proteins Should make up 12-15% of total calories Can be used for energy (with lack of carbs and fats) Used mostly for growth, tissue repair, making enzymes and proteins Sources: meats, eggs, beans, dairy products http://4.bp.blogspot.com/_VpW8JiTI9u8/RzS4odUojzI/AAAAAAAABXc/3iKZtbvGkPQ/s200/protein+sources.jpg

Vitamins and MINerals Help control and regulate bodily functions, build bones and teeth, generate energy Stored in the body and can be toxic (fat soluble vitamins) Fat soluble vitamins: DEKA Water soluble: B, C Should come from foods and drinks rather than multivitamins as they are absorbed into system better Electrolytes (Ca, Na, K)

Vitamins- fat soluble A- skin and cellular maintenance, bone and tooth growth/development, vision (low light) Examples:? D- bone growth development E- prevents cell destruction (RBCs), protects healthy fats K- production of blood-clotting factors Milk, egg yolk, deep green and yellow veggies Sunlight, fortified dairy products, fish and liver oil Vegetable oils, whole grains Green leafy veggies

Vitamins- water soluble B- release of energy from foods, metabolism, maintain CNS, produce genetic material Types/names: thiamin, riboflavin, niacin, folic acid, biotin, pantothenic acid, B6, B12 Examples:? C- immune system, form and maintain connective tissue, bone and tooth formation Cereals, dried beans, meats, enriched breads, whole grains, fruits, green leafy veggies Fruits and veggies

Nutrition for the athlete Pre-game/event MEALS Literature states athletes should eat meal 1-4 or 3-6 hours before event Should be balanced, but should avoid large amounts of protein, fiber, and fat Debate over “amount of calories” vs. “what athlete enjoys”

Nutrition for the athlete Pre-game/event SNACK Should be consumed one hour prior to event to allow for digestion Should be rich in carbohydrates Pre-Training SNACK Try to consume a carb 15 minutes prior to workout Examples: fruit juice, crackers, pretzels

NUTRITION for the athlete Post game/event MEALS Within one hour, eat a balanced meal Should have fats, proteins, and carbs to help replenish those lost during competition Post-Training SNACK Within 30 minutes, eat snack consisting of carbs and proteins Glucose receptors at cell surfaces to replenish supplies Proteins/amino acids will help repair minor tissue damage Examples: low fat chocolate milk, cheese and crackers, yogurt

Supplements Most are not approved by the FDA Most have not been tested in youths Athletes encouraged to rely on getting nutrients from well-balanced diet Some can be beneficial if taken in moderation and at proper times Lactose intolerant (Calcium) Strict vegetarians (protein and B vitamins) http://www.slowtwitch.com/Features/You_are_what_you_eat_does_the_FDA_care__285.html

supplements Most athletes already consume 2x3 times the normal amount of protein so this supplement is usually not needed Any questions about specific supplements? http://www.eatshopplay.com/images/shops/picture_5.jpg

Caloric Goals Depends upon person and amount of physical activity Females (age 11-18)= approx 2200 kcal/day Males (age 11-14)= approx 2500 kcal/day; (age 15-18)= approx 3000 kcal/day Needs increase with more activity!! Nutrition labels on foods, based on 2000 kcal/day diet

Weight loss and gain Simple mathematics Weight gain/loss determined by amount of calories consumed compared with amount of calories used (expended) Weight gain: calories consumed is greater than amount of calories used Weight loss: calories consumed is less than amount of calories used

Hydration 101-water Most essential nutrient Functions Aids in food digestion and nutrient absorption Transports nutrients/Removes waste Keeps joints lubricated Works as a coolant Approximately 60% of body weight is water Should drink 8-10 cups/day for maintenance http://triathlons.thefuntimesguide.com/images/blogs/water-bottle-glass-by-nkzs.jpg

Dehydration Dehydration= decrease in body’s water content Levels of dehydration Mild= loss of 3-5% of body weight Moderate= loss of 6-9% of body weight Severe= loss of 10% or more of body weight Can be determined with pre- and post- training weights Thirst lags behind actual needs By the time someone is thirsty, they have already lost 1-2% of body weight

Hydration Goals for athletes 2 hours before event, drink a minimum of 16 fl oz of water 15 minutes before event, drink 8-16 ounces of water Drink water regularly every 15-20 minutes of exercise (5-10 ounces) ****One water bottle= 16.9 fluid ounces

Hydration goals for athletes 15 minutes post-exercise, drink as much as possible and continue to drink to replenish what has been lost Drink 16 ounces (one water bottle) of water for every pound of body weight lost ****One water bottle= 16.9 fluid ounces

Hydration-key components Cold water is absorbed better than warm water Fluid absorption is quicker when food volume in stomach is high

Water vs. Sports drinks Water consumption alone replaces water lost- does not replaces electrolytes Too much water can be bad for you Sports drink great at replacing electrolytes, but do have high sugar content After game/event/training is this good to consume? Should use if exercise is longer than 60 minutes or is longer than 30-45 minutes but is very intense One is not better than the other; they both have their place

Websites that can help www.mypramid.gov (info) www.eatright.org (info) www.fitday.com (tracking) www.my-calorie-counter.com (tracking)