EATING TO WIN NUTRITION NUTRITION OVERVIEW OVERVIEW

CALORIE a calorie is the amount of heat necessary to raise the temperature of one gram of water one degree centigrade a calorie is the amount of heat necessary to raise the temperature of one gram of water one degree centigrade 1 gram of CHO = 4 cal 1 gram of CHO = 4 cal 1 gram of PRO = 4 cal 1 gram of PRO = 4 cal 1 gram of FAT = 9 cal 1 gram of FAT = 9 cal

NUTRITIONAL CHECK POINTS Carbohydrates Carbohydrates Protein Protein Fat Fat Vitamins Vitamins Minerals Minerals Water Water

CARBOHYDRATES body’s premier source of energy body’s premier source of energy easily broken down by the body to produce fuel, as it takes less oxygen to burn then protein, or fats easily broken down by the body to produce fuel, as it takes less oxygen to burn then protein, or fats storage form of carbohydrate, called glycogen, is found primarily in muscles and liver storage form of carbohydrate, called glycogen, is found primarily in muscles and liver depletion of glycogen by the working muscles leads to impaired exercise performance depletion of glycogen by the working muscles leads to impaired exercise performance approximately 8-10 grams of carbs per kg body weight per day. Or 3-5 grams per lb. Of body weight approximately 8-10 grams of carbs per kg body weight per day. Or 3-5 grams per lb. Of body weight

CARBOHYDRATE SNACK IDEAS Peanut Butter Sandwich Peanut Butter Sandwich Crackers ( always spread with peanut butter, hummus or cheese) Crackers ( always spread with peanut butter, hummus or cheese) Bagel with Cream cheese and Jelly Bagel with Cream cheese and Jelly Dried Fruit ( this is especially good because it is high in Carbs) Dried Fruit ( this is especially good because it is high in Carbs) Yogurt & Banana Yogurt & Banana Pudding with milk or juice Pudding with milk or juice Breakfast Bars and milk Breakfast Bars and milk Frozen yogurt or ice cream Frozen yogurt or ice cream Cottage cheese and fruit Cottage cheese and fruit Smoothies Smoothies

PROTEIN building block of our body – muscle, DNA building block of our body – muscle, DNA can be an energy source (inefficient) can be an energy source (inefficient) grams per kg body weight needed grams per kg body weight needed protein intakes can generally be met through diet alone protein intakes can generally be met through diet alone

SNACK IDEAS A deck of cards size piece of chicken = 21 grams of protein A deck of cards size piece of chicken = 21 grams of protein 8 oz tuna = 20 g 8 oz tuna = 20 g 1 medium egg= 6 g 1 medium egg= 6 g 1 scoop whey protein= 20 g 1 scoop whey protein= 20 g 8 oz. Glass of milk = 8 g 8 oz. Glass of milk = 8 g 2 tablespoons of peanut butter = 8 g 2 tablespoons of peanut butter = 8 g 1 slice of whole wheat bread = 4 g 1 slice of whole wheat bread = 4 g ¼ cup of mixed nuts = 10 g ¼ cup of mixed nuts = 10 g 8 oz yogurt = 10 g 8 oz yogurt = 10 g ½ c cottage cheese = 10 g ½ c cottage cheese = 10 g ½ cup kidney beans = 6 g ½ cup kidney beans = 6 g 10 oz lentil soup = 11 g 10 oz lentil soup = 11 g 1 c baked beans = 14 g 1 c baked beans = 14 g

FATS Body oils Body oils Formulates hormones Formulates hormones Insulate and protects vital organs Insulate and protects vital organs Helps repair damaged tissues Helps repair damaged tissues Carry fat soluble vitamins Carry fat soluble vitamins Energy Energy

LOWER FAT SELECTION Buy lean cuts of meat Buy lean cuts of meat Trim excess fat Trim excess fat Don’t fry food - bake, broil, poach, steam, etc. Don’t fry food - bake, broil, poach, steam, etc. Use fats sparingly - oil, butter, mayonnaise Use fats sparingly - oil, butter, mayonnaise Use skim or low fat milk products Use skim or low fat milk products Excess weight in the form of fat reduces speed and endurance of any athlete. We want you bigger, stronger - not fatter!

WATER Most important nutrient! Most important nutrient! No calories No calories 70 – 75% body weight 70 – 75% body weight 70 – 75% muscle 70 – 75% muscle Can only live 3 – 4 days without H2O Can only live 3 – 4 days without H2O 1lb loss = 2 cups to restore fluids 1lb loss = 2 cups to restore fluids Drink ½ your body weight in ounces of water EVERY DAY! Drink ½ your body weight in ounces of water EVERY DAY!