What do you know about… Nutrition Labels Servings Serving Sizes Calories Fat Carbohydrates Protein Ingredients Fiber Vitamins Minerals Food Additives Healthy vs Unhealthy

Sport Nutrition Dance Department

What sport nutrition doesn’t look like! Childhood obesity is at an all-time high in the U.S.A., even amongst athletes!

Essential Nutrients Carbohydrates ENERGY Protein Growth, Repair Fat Padding, Hormone Water Fluid balance Vitamins Body Processes Minerals Body Processes Nutrient Function

How Much of Each??

Distribution

Carbohydrates – 4 calories for each gram – Provides ENERGY for athletes! – 50%-60% of our total diet – Simple carbs for fast energy Candy, Soda, Fruit, Sugary foods - Complex for sustained energy Pasta, Rice, Breads, Grains, Starchy foods

Protein – 4 calories for each gram – Growth and Repair of all tissue (muscle etc) – 10%-15% of our total diet – Red meat, chicken, pork, Fish, Eggs

Protein – Is toxic and harmful in high doses: Kidney, Gallbladder, Liver problems, Osteoporosis Excess leads to build-up of Nitrogen, Urea and Ammonia which leads to pre-mature FATIGUE! Digestion of protein requires a lot of water…so excess can lead to athlete DEHYDRATION!!

Protein How much protein should athletes be eating? Need is based on MUSCLE in the athlete! - Average male h.s. athlete ( lbs) ~ grams per DAY -Average female h.s. athlete ( lbs) ~ grams per DAY

Protein Facts The body can not absorb and utilize huge amounts of protein at one time, must be taken over multiple meals throughout the day. Excess is harsh on the body and is urinated out. Some food choices for protein are high in saturated fat (red meats). Many protein supplements are lower quality and expensive. Athletes must drink up to a gallon of water a day when they increase their protein.

Who needs more protein? 150 LBS 10% body fat 90% lean body 150 LBS 35% body fat 65% lean body

Protein Supplements Check the ingredients! Watch the sugar content in the item Know the type of protein Look at the grams per serving Whey Protein: –watery discharge when cheese curdles –waste product of cheese (cheese bi-product) Concentrate-contains fat and does not absorb fully. –Found in the most common protein shakes Isolate-better quality and absorption

–9 calories for each gram (more than double carbs and protein) –Padding, protection, hormonal response –25%-30% of our diet – TWO TYPES: Unsaturated (15%-20%) GOOD fat (plant) –-Liquid at room temperature –Oils, Nuts, Seeds, Avocados etc. Saturated (10%) BAD fat (animal) –-Solid at room temperature –Red meats, fried foods, butter

Good Fat = Plants, Oils Nuts are healthy! Olive Oils Nutrient dense! Better than tobacco! Must use in moderation! Still have 9 cal/gm

Bad Fat = Butter, Animal Products and Fried Foods Deep Fried Arteries! Artery Clogging! Increased Portions YOU NEED TO LIMIT BAD FATS THAT ARE ARTERY CLOGGING!

Water –Most essential nutrient for human survival –Helps to regulate body temperature and electrolyte balance –No calories –Propel Fitness Water: has small amount of sodium, and only 20 calories in a 16 ounce bottle. Incorporate a WATER BREAK!

Not Enough Water? Mental Performance Physical Performance STOPS Athletes In Their Tracks!

Electrolytes BALANCE the flow of fluid in our body Electrolytes should be in HARMONY to allow our bodies to avoid dehydration. 5 Electrolytes –Sodium --Magnesium –Calcium --Chloride –Potassium

Electrolytes Should athletes use salt tablets, pickle juice or other “home remedies”? -Overdosing any single electrolyte will cause an imbalance with the others. -Extreme salt intake will prevent the flow of other electrolytes to flow through our cells, thus continuing to dehydrate the body. -Water is retained outside the cell bloating the dehydrated athlete. BALANCE, BALANCE, BALANCE!!

Calories How we measure ENERGY What nutrients are they from??? 3500 calories in 1 pound –Ingest more calories than expend = Weight Gain –Ingest less calories than expend = Weight loss 6.4 Big Macs = 3500 Calories 8 Burrito Supremes = 3500 Calories 5.2 Whoppers = 3500 Calories 10 Slices of cheese pizza = 3500 Calories 6.2 Subway 12 inch Turkey Subs = 3500

Caloric Need Athletes need more calories than sedentary individuals to fuel their activity level! Caloric expenditure in athletics –Football: calories/hour –Basketball: calories/hour –Running: up to 900 calories/hour –Wrestling: up to 700 calories/hour –Baseball: up to calories/hour –Dance/Cheerleading: up to calories/hour –TV or Reading: 90 calories/hour

What A Typical M.S./H.S. Athlete Eats Prior to Activity: Breakfast: 0 calories Lunch: calories –Chips = 100 calories –1 slice of Pizza = calories –Gatorade or other drink = calories Total: Calories Prior to Activity!

Caloric Need For Practice or Game –Football: –Basketball: –Running: up to 1500 –Wrestling: up to 1800 –Baseball: –Dance/Cheerleading: –TV or Reading: up to 270 ARE THOSE 500 CALORIES GETTING THE JOB DONE???

Foods To Limit: Greasy foods, fast foods, french fries, fried chicken, McDonalds, BK, excess cheeses and dressings. Excess protein (shakes, bars) Monster, Red Bull, Rockstar, Enviga Drinks Coffee and Soft Drinks (Caffeine) 42 grams per bar! Excessive sugar!

Foods To Eat: Pasta’s, Rice, Bagels, Bread Subs and Sandwiches (PB&J) Chicken, Fish, Eggs ( whites are great protein ) Nuts, seeds Pretzels, popcorn Fruits and Vegetables

Cheap Eats: Wendy’s Baked Potato =.99 Wendy’s Chili =.99 Subway Turkey Sub = $5.69 Spaghetti with sauce: –1 lb spaghetti =.99 –1 jar sauce $3.99 PB&J = less than.25! Chop Chop = $ Calories – 61/carb -330 Calories - 35/C, 25/P Per serving with sauce (.77) -282 calories-45/C, 17/P Packed with carbs, fat and protein Loaded with carbs and protein!

Sports Drinks Gatorade/ Powerade –Sugary –2/5 electrolytes –Help to replenish fluids –Taste good –Should be BALANCED with additional water intake or diluted

Pre-Event Meal Gatorade AND water Breads, Rice, Pasta –Chicken Kitchen, Spaghetti and bread, Subs (watch mayo and excess cheeses or greasy meats) – Pizza (limit greasy meats) Limit excess protein prior to events to avoid ammonia build up and pre-mature fatigue

Post-Event Meal MOST IMPORTANT MEAL FOR ATHLETES! Should be eaten immediately after exercise, practice or event to maximize energy stores in the muscle for the NEXT practice, game. Gatorade (or other sports drink) and Water. High Glycemic (fast absorbing) carbohydrate such as fruit, rice, pasta or shake. Vitamins absorb more when the body is depleted, so post-practice/game is good. HYPER-HYDRATE ATHLETES AFTER ACTIVITY

Typical Post-Practice/Game Meals

EDUCATE YOUR ATHLETES! Better choices for POST-meal ideas:

Hydrated Athletes WIN!

Dehydrated Athletes…..

Proper Nutrition Leads to VICTORY!

Poor Nutrition leads to…..

Which sideline will your athletes be on?

Questions?

Sport Nutrition Assignment 1)Write up a sample pre-game and post-meal plan for your particular sport. 2)Estimate the amount of calories your sport burns in a normal practice and game. (Estimate 2-4 hours) 3)Estimate how much protein (in grams) one of your average teammates needs per day.

Sport Nutrition Assignment 1)Pre Game MealPost Game Meal * 2) Sport: _____________________ Practice: ____ calories per hour/ 4 hour practice= _____ Game: ____ per hour/ 2 hour game= _____ 3) Sport: ___________________ Protein: _____ grams per DAY