Performance Nutrition. Essential for Success As an athlete, every one of you should desire to be great. Nutrition plays a HUGE role in your success, from.

Slides:



Advertisements
Similar presentations
High Performance Nutrition For Rowers June,2008
Advertisements

N UTRITION G UIDELINES Belmont University Athletic Training.
The FOOD Pyramid Eating Right Every Day by Denise Carroll.
Healthy Meals and Snacks Healthy Athletes. Pre-Event Meals To prevent athletes from feeling hungry before or during activity. To help supply fuel to the.
Copyright Vanderbilt Nutrition Clinic 2005 Sports Nutrition Katie Armfield, Dietitian Vanderbilt University Medical Center.
Eating for Peak Performance Answers to the top ten questions.
Pre-Workout & Post-Workout Nutrition. Benefits of Pre-Workout Meals Enhanced Performance Increased Energy Nutrition is for maintaining Readily available.
Pre and Post Exercise Nutrition and Hydration What and When to Eat and Drink.
Illinois Wesleyan University How YOU can use nutrition to improve your performance. Presented by the IWU Athletic Training Staff.
Module 1: Healthy eating and bone health basics
OPTIONAL ACTIVITY IF TIME PERMITS. BEVERAGES: Milk, water, or limited 100% Fruit Juice (up to 4 oz.) MILK: Breastmilk or iron fortified formula for infants;
Proper Fueling On & Off the Field: Nutrition 101 for Your Athlete
Fueling for Football Katie McInnis, RD
Soccer Nutrition The Warren County Health and Fitness committee would like to help provide parents, players, and coaches information on nutrition to achieve.
Sports Nutrition: Enhancing Athletic Performance Amy Boltz, RD, LDN.
Registered, Licensed Dietitian
Basic Food Groups NUTRITION 101. Overview −Grains −Vegetables −Fruits −Dairy −Proteins −Oils.
Nutrition Mr. Jaggers 6 th Grade. Schedule Day 1 – Notes & Group Commercials Day 2 – Notes & Group Commercial Performances Day 3 – Notes & Study Guide.
Nutrition Tom Cocivera 9 th Grade  Obtained through food  Energy we need to function  Materials we need to function  Foods we eat can be GOOD or.
Sports Nutrition Information session Morgan McDougall, ATC.
Sports Nutrition George Mason High School Boys Soccer.
Nutrition for Athletes SAQ NUTRITION UNIT. Why is it Important?  Optimize athletic performance  Delay fatigue  Enhanced healing of injuries and/or.
Barbara Pearl Registered, Licensed Dietitian. A Performance Diet Your performance depends on a healthy diet:  Carbohydrates  Protein  Fats  Water.
Cook Children’s 1 Ashley Cunningham RD, LD, CDE Carbohydrate Counting and Diabetes.
A nutrient is a. compound in food that. the body requires for
Nutrition and Peak Performance. What to do when nutrition is your missing link. “ I train really hard and I’m not seeing results.” “What should I eat.
The Food Pyramid Title 3 interdisciplinary course materials for EN020/021/023/031/132 (Nutrition) Fall 2008 Created by E. Phufas.
PHYSICAL FITNESS SPORTS NUTRITION. PROPER NUTRITION You need to eat 5 times per day!!! Drink 8-10 glasses of water every day. Breakfast: Protein drink,
Jump into Shape Nutrition 101. Essential Nutrients Carbohydrates Protein Fat Vitamins Minerals Water.
|a basic guide to healthy eating |
Fueling For Success Credit to Kelly Hiltz, Registered Dietician.
The Food Pyramid. Building Blocks of The Pyramid There are six food groups on the pyramid: Grain Fruit Vegetable Meat Milk Other.
Choose My Plate and Dietary Guidelines
Healthy Snackin’ Lydia, Lauren, and Liz. Refuel Your Body While exercising, your body loses energy, vitamins, minerals, protein, and much more! It is.
The FOOD Pyramid Eating Right Every Day by Denise Carroll.
Eating Right... Every Day!  Good nutrition is important to good health. This will give your body energy and help you grow.  Make “smart” choices from.
VINCENT SIMONE PROPER NUTRITION Wellness Community.
High School Sports Nutrition and Performance. Why Does Nutrition Matter? Good nutrition is important for peak athletic performance Fuel Repair and Rebuilding.
Name:_______________________ Day:____ Period:____ Trimester: _____
Good Diets Taylor Harris. Fruits 2 cups per day Use fruits as snacks, salads, and desserts At breakfast, add bananas or strawberries to oatmeal or cereal;
FUEL FOR PERFORMANCES UCF SOCCER NUTRITION. Hydration How much do you need? – 64-72oz daily plus sweat loss – Watch urine color – should be pale yellow/lemonade.
Quick Quiz 1. Of the following breakfast items, which is most healthy?  A doughnut  Bacon and eggs  A bagel with cream cheese  A bowl of whole.
What Is Nutrition? -The study of how your body uses the food that you eat.
The Food Pyramid By: Molly Davis. USDA The US Department of Agriculture (USDA) developed the food pyramid as a tool to help you make healthy choices.
NUTRITION Name:_______________________ Day:____ Period:____ Trimester: _____.
FOR YOU! Sports Nutrition. Nutrition? Whether someone is playing soccer after school or preparing for the Olympic Games, the way they eat impacts their.
The Food Pyramid for kids
the FOOD Pyramid Steps to a healthier you EL Civics: Nutrition  In this lesson, you will be learning about the relationship between good nutrition and.
+ Diets for Athletes Unit 6 + Overview Athletes need high carbohydrate, low fat diets to fuel their training and competitions. It is imperative athletes.
NUTRITION SCIENCE OF NUTRITION THE STUDY OF NUTRIENTS AND THEIR INGESTION, DIGESTIONS, ABSORPTION, TRANSPORT, METABOLISM, INTERACTION, STORAGE, AND EXCRETION.
Sports Nutrition Katie Armfield, Dietitian Vanderbilt University Medical Center.
FOODS 2, STANDARD 7 SPORTS NUTRITION. EXERCISE MYTHS: TRUE OR FALSE? 1.The more you sweat, the more calories you burn. 2.Walking a mile burns the same.
Nutrition for the Athlete. Most common questions How many calories do I need per day? How do I cut calories from my diet? How do I increase calories in.
Students will comprehend concepts consistent with USDA guidance related to eating and physical activity for good health.
SPORTS AND NUTRITION By: Jessica Rendleman Ingalls Dietetic Intern, Personal Trainer.
Healthy Eating Proper nutrition enhances athletic performance.
What do you know about the image below? Write your answer at the top of page 56 What is WRONG with The Food Pyramid? How much do you need of each? What.
Janell Buchkoski, MS, RD, CSSD
Eat Like You Mean It Sports Nutrition
Greg Black College Athletes
Ch. 2.6 Nutrition Learning objectives: Why is nutrition important?
Nutrition and Food Pyramid
George Mason High School Boys Soccer
Fundamentals of Nutrition
Matt Luongo, RDN: Sports Nutrition Graduate Assistant
Cheer & Dance FSU Sports nutrition 11/10/2015
Pre, During + Post Performance Nutrition.
The FOOD Pyramid Eating Right Every Day by Denise Carroll.
Quick Quiz 1. Of the following breakfast items, which is most healthy?
Introduction to Athletic Training Jenna Bidoglio, ATC
Presentation transcript:

Performance Nutrition

Essential for Success As an athlete, every one of you should desire to be great. Nutrition plays a HUGE role in your success, from how you perform to how you recover.

TRIBAL FUEL! The foods you ingest will influence how your body functions 72 hours prior to physical activity, whether it be a game, practice, or lift. Since any given week includes one or all of these activities, optimal nutrition needs to be a constant goal. The following presentation is a simple guide to help you make smart nutrition choices as you go through your day.

Daily Caloric Intake Every male athlete should ingest at least 23 calories per pound every day, and every female athlete needs at least 20 calories per pound. So, a 200 lb male needs at least 4,600 calories/day, and a 120 lb female needs at least 2,400 calories/day. Now, the trick is to learn how to spread those calories out during the day

Daily Meal Guide 1.Breakfast (within 1 hour of waking up) 2.Snack* 3.Lunch 4.Snack* 5.Dinner 6.Snack * Use as a post-lift or post-practice recovery

Nutrient Distribution Furthermore, every meal you eat should be comprised of: 45-65% Carbohydrates 10-35% Protein 20-35% Fat

Nutrient Distribution So, every meal plate you eat should look something like this: The following slides give example sources of each nutrient for each meal of the day

Breakfast (within 1 hour of waking up) -HYDRATE! Drink WATER, lowfat milk, fruit juices (not from concentrate) -Carbohydrate choices (45-65% of your plate) -Whole grains through fortified cereals, whole wheat bagels, whole wheat toast/breakfast sandwiches -English Muffins -Pancakes or Waffles -Oatmeal or Grits -Fortified breakfast granola bars -Lowfat yogurt with granola -Potato products -Fruits! (Apples, Oranges, Bananas, Pineapple, Watermelon, Berries, etc) -Protein choices (10-35% of your plate) -Eggs (choose egg whites to decrease fat) -Turkey Sausage or lean beef products -Fat choices (20-35% of your plate) -Peanut Butter on a bagel/toast -Light cream cheese on a bagel/toast -Carb/Protein sources will also contain their own supply of fat

Lunch -HYDRATE! Drink WATER, lowfat milk, Gatorade, or fruit juices (not from concentrate) -Carbohydrate choices (45-65% of your plate) -Whole grain bread for sandwiches -Whole grain pasta -Rice (whole grain if possible) -Potatoes -Corn and Peas -Variety of Fruits and Vegetables (Apples, Oranges, Bananas, Pineapple, Watermelon, Berries, Tomatoes, Spinach, Carrots, Brocolli, Cauliflower, Green Beans)! -Protein choices (10-35% of your plate) -Lean meats like turkey or chicken for sandwiches -Grilled chicken or lean beef -Egg Salad -Bean Dishes -Hearty soups as a side dish -Fat choices (20-35% of your plate) -Peanut butter from a peanut butter and jelly or honey sandwich -Olive oil (extra virgin) on pasta or as salad dressing -Avocado -Tuna sandwich or other fish dishes (also good source of protein)

Dinner -Similar options to lunch but change it up! The more variety in your diet the better chance you’re eating all the nutrients you require (as long as you choose healthy options). -Since dinner probably follows a practice, eat and hydrate adequately to refuel from practice!

Snacks -NCAA approved Protein/Carb recovery shakes or bars -Peanut butter and honey sandwich -Peanut butter and banana -Yogurt and Granola -Chips and Bean Dip -Granola Bars -Trail Mix -Nuts or Seeds -Popcorn -Fortified Cereals -Fruits and Vegetables! (including dried fruits) -Crackers, pretzels, or a couple cookies

Unique Concerns for Athletes -As an athlete, you engage in vigorous physical activity on a regular basis. Because of this, your body has higher demands to function properly from physical stress. -The following slides outline some unique demands that athletes should be aware of.

Hydration - The following steps should be followed to ensure your body is adequately hydrated a. Drink a glass of water with breakfast b. Drink water, sports drinks, or lowfat milk with each meal c. Regarding exercise: - Drink cups 2 hours prior cups 15 minutes prior - ½ - 2 cups every 15 minutes during - 2 cups for each lb. of body weight lost after

Electrolyte Losses - During exercise the body loses electrolytes (sodium, potassium, and chloride) in sweat - Your body requires these compounds to maintain normal cellular functions - After exercises, electrolytes can easily be replaced with sports drinks and a regular, balanced diet

Vitamin E - During exercise, increased oxygen uptake facilitates the production of free radicals inside your body - Free radicals damage the structure of cell membranes and proteins - Vitamin E is an antioxidant that defends the cells against free radicals - Vitamin E can be found in vegetable oils, salad dressings, mayonnaise, margarine, fruits, and vegetables

Iron Deficiency in Female Athletes - Female athletes are especially prone to low iron levels - This is a result of: a. lack of iron in their diets (i.e. vegetarians) b. iron losses through menstruation c. iron demands from the muscles during prolonged bouts of aerobic exercises - Since iron helps deliver oxygen to the muscles, low levels lead to faster fatigue. - Iron can be found in meat, vitamins and supplements - For vegetarians, good sources are fortified cereals, legumes, nuts, and seeds