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 to achieve my goals?” “People say I should drink protein shakes, but I would much rather rely on my diet to get what I need.”

Nutrition Team Key Players: Carbohydrate Carbohydrate Protein Protein Fat Fat Vitamins Vitamins Minerals Minerals Water Water

Carbohydrates Primary fuel source during exercise. Primary fuel source during exercise. Stored as glycogen. Stored as glycogen. 1,400-1,800 calories of fuel 1,400-1,800 calories of fuel

Carbohydrate Sources Grains, breads, cereals, rice, pasta Grains, breads, cereals, rice, pasta Fruit and Fruit juices Fruit and Fruit juices Vegetables Vegetables Dairy and soy milk, yogurt Dairy and soy milk, yogurt Sports Drink Sports Drink

Protein Growth, Repair & Maintenance Growth, Repair & Maintenance Muscles Muscles Red blood cells Red blood cells Other tissues Other tissues Forms Forms Hormones Hormones Neurotransmitters Neurotransmitters Antibodies Antibodies Fuel when carbohydrates run low Fuel when carbohydrates run low

Protein Sources Meat Meat Turkey & Chicken Turkey & Chicken Fish Fish Cheese Cheese Egg Egg Soy Soy Beans Beans Lentils Lentils Dairy and soy milk, yogurt Dairy and soy milk, yogurt

Fats Body’s energy stores  Body’s energy stores  Insulation  Provides fat soluble vitamins  Component of cell structures

Fat Sources Liquid oils Liquid oils Margarine and butter Margarine and butter Nuts and seeds Nuts and seeds Avocado Avocado Fish Fish

Vitamins Enhance energy production Enhance energy production Tissue repair and protein synthesis Tissue repair and protein synthesis Red blood cell formation Red blood cell formation Act as antioxidants Act as antioxidants

Vitamin Sources Fruits and vegetables Fruits and vegetables Lean protein foods Lean protein foods Whole grains Whole grains Nuts and seeds Nuts and seeds

Minerals Energy production Energy production Building body tissue Building body tissue Muscle contraction Muscle contraction Oxygen transport Oxygen transport

Mineral Sources Fruits and vegetables Fruits and vegetables Lean protein foods Lean protein foods Whole grains Whole grains Nuts and seeds Nuts and seeds

Water 60-75% of our body weight 60-75% of our body weight Regulates body temperature Regulates body temperature Carries nutrients Carries nutrients Cellular functions Cellular functions Removes waste materials Removes waste materials Keeps joints lubricated Keeps joints lubricated

Nutrition for Football Very intense, short bursts Very intense, short bursts Rest between plays Rest between plays Requires: Requires: Strength Strength Endurance Endurance Quickness Quickness Agility Agility

Energy Requirements Body size Body size Muscle mass Muscle mass Position played Position played Training program Training program Body composition goals Body composition goals Practice Practice Game day Game day

Protein Requirements Per weight Per weight grams protein/kg/d grams protein/kg/d Per diet Per diet 12-15% 12-15%

Night Before Carbohydrate rich Carbohydrate rich 3 oz (21 grams) Protein 3 oz (21 grams) Protein Easy on the fat Easy on the fat Cooked vegetables Cooked vegetables Hydrate Hydrate

Training or Competition Day 80% of glycogen stores are depleted overnight 80% of glycogen stores are depleted overnight Break the fast Break the fast Bagel with jelly Bagel with jelly Cereal with banana Cereal with banana Oatmeal with strawberries and OJ Oatmeal with strawberries and OJ

Training or Competition Day Lunch Lunch Pasta with marinara, bread, frozen yogurt Pasta with marinara, bread, frozen yogurt Rice, cooked vegetables, lean meat Rice, cooked vegetables, lean meat Chicken, bread, fruit juice, pretzels Chicken, bread, fruit juice, pretzels

Training or Competition Day Snacks Snacks Sports drink, energy bar Sports drink, energy bar PB & J sandwich PB & J sandwich Smoothie Smoothie Yogurt with fruit Yogurt with fruit Granola bar Granola bar Dried fruit Dried fruit Bread with peanut butter and honey Bread with peanut butter and honey Dry cereal Dry cereal

Post Game or Strength Training 1 – 2 hours after an event Refuel and Rehydrate Refuel and Rehydrate Lean Protein Lean Protein Chicken breast Chicken breast Turkey sandwich Turkey sandwich Tuna Tuna

Fast-Food Usually high in calories, fat and sodium. Usually high in calories, fat and sodium. Low fiber and vitamins A and C. Low fiber and vitamins A and C. Lacking fruits and vegetables. Lacking fruits and vegetables. Portion Distortion Portion Distortion

Choices Most often: Grilled chicken Grilled chicken Small hamburger Small hamburger Chicken fajitas Chicken fajitas Bean burritos Bean burritos Bean chili Bean chili Vegetable pizza Vegetable pizza Chicken, turkey, vegetarian, and ham sandwiches. Chicken, turkey, vegetarian, and ham sandwiches. Less often: Fried chicken and fish sandwiches Fried chicken and fish sandwiches Large hamburgers and cheeseburgers Large hamburgers and cheeseburgers Fish or chicken nuggets Fish or chicken nuggets Pizza with meat toppings Pizza with meat toppings

Between Games Variety of fruits and vegetables Variety of fruits and vegetables Protein with each meal Protein with each meal 3-4 ounces per meal 3-4 ounces per meal Eat whole grains Eat whole grains Oatmeal, whole wheat bread and pasta, brown rice, etc. Oatmeal, whole wheat bread and pasta, brown rice, etc. Supplements won’t help gain an advantage Supplements won’t help gain an advantage

Quick Ideas Fruit – orange, banana, pear, peaches, plums Fruit – orange, banana, pear, peaches, plums Vegetables – carrots, jicama, celery sticks Vegetables – carrots, jicama, celery sticks Juice Juice Mozzarella string cheese Mozzarella string cheese Breadsticks Breadsticks Bread with jelly Bread with jelly Low fat cottage cheese Low fat cottage cheese Low fat milk Low fat milk One portion of canned fruit One portion of canned fruit Yogurt (low fat) Yogurt (low fat)

Foods to Avoid Candy Candy Sugar Sugar Honey Honey Tea Tea Coffee Coffee Chocolate Chocolate Sodas Sodas Fried foods Fried foods High fat meats High fat meats Fats Fats Oils Oils Gravies Gravies Sour cream Sour cream New foods New foods

We lose water… Skin (5%) Skin (5%) Respiratory tract (30%) Respiratory tract (30%) Kidneys (60%) Kidneys (60%) Large intestine (5%) Large intestine (5%)

What are Signs of Dehydration? % Dehydrated Symptoms0-1%Thirsty 2-5% Headache, fatigue, impaired performance, nausea, dry mouth, chills, clammy skin 6% Increased body temperature 8% Increased body temperature, dizziness, weakness Over 8% Heat stroke – sweating stops, high temperature, disorientation, death

Consequences of Dehydration Overheating Overheating Decreased performance Decreased performance Mental fatigue Mental fatigue Loss of electrolytes – sodium, potassium, chloride Loss of electrolytes – sodium, potassium, chloride

Muscle Cramping Muscle spasms that strike quickly Muscle spasms that strike quickly Causes: Causes: Muscular exhaustion Muscular exhaustion Low fuel stores Low fuel stores Biomechanical problems Biomechanical problems Mineral deficiencies Mineral deficiencies Heat Heat

Salty Sweaters High sodium loss High sodium loss Five to six grams of sodium lost during a two hour practice. Five to six grams of sodium lost during a two hour practice.

Preventing Cramps Ensure that daily fluid and sodium intake is adequate. Ensure that daily fluid and sodium intake is adequate. Fruits and vegetables, milk, yogurt, beans and green leafy vegetables. Fruits and vegetables, milk, yogurt, beans and green leafy vegetables. Almonds, avocados, lentils, nuts and whole grains. Almonds, avocados, lentils, nuts and whole grains.

How much to drink before… 16 ounces of water when you wake up 16 ounces of water when you wake up 16 ounces of water or sports drink 2 hours before a game 16 ounces of water or sports drink 2 hours before a game 4-8 ounces 10 minutes before a game 4-8 ounces 10 minutes before a game

How much to drink during… 5-10 ounces every 15 minutes 5-10 ounces every 15 minutes Drink even more if it is hot Drink even more if it is hot

How much to drink after… 18 ounces of water to replace what was lost 18 ounces of water to replace what was lost Water Water Sports Drink Sports Drink

Sports Drinks Use a sports drink if activity is longer than 90 minutes Use a sports drink if activity is longer than 90 minutes Sports Drinks Sports Drinks Taste good Taste good Provide calories Provide calories Provide electrolytes Provide electrolytes Examples Examples Gatorade Gatorade Powerade Powerade

The greatest obstacle is not ignorance It is the illusion of knowledge ~ Daniel J. Boorstin

Your greatest obstacle is not skill It is the illusion of your skill

"To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call