NUTRITION AND SPORTS

What would you Eat? -Big Mac -Fries -Coke -Spaghetti -Whole wheat bread -Skim Milk -Pizza -Chips -Bar -Milkshake

WHY SHOULD WE EAT HEALTHY? Nutrition plays role in: Weight loss/gain Increase in muscle tone Increased cardiovascular exercise Increase in muscle size and endurance IE: good car good fuel

CARBOHYDRATES Primary fuel source for the body Used by all body tissue for energy to function Two different types: simple/ complex Simple: short term energy Complex: long term energy

Carbohydrates Foods with Simple Carbs: Cookies, pies, sweets, sugar cereals Foods with Complex Carbs: Rice, Pasta, whole-wheats, and brans

FATS Helps build tissue cells Production of hormones (growth, testosterone) Joint Lubrication Brain function

Fats Foods with Fats: Nuts, Seeds, Cheese, Milk Meats, Butter, Egg Yolks, Fried Foods

PROTEINS Required for: Metabolism Blood Formation Oxygen transport Building muscle Tissue and Strength

PROTEINS Foods High in Proteins: Skinless Chicken Egg Whites Fish Low fat Milk and Dairy

RECOMMENDED SERVINGS Dairy: 3-4 Breads and Cereals: 3-5(8) Meat and Poultry: 2 Fruits and Veggies: 4-5 (10) Handout

PRE-COMPETITION MEALS Should mostly be carbohydrates, with little fat and protein Examples: pasta, rice, cereal Large Meal: 3-4 hours prior to game Small Meal: 2-3 hours prior to game Small Snack/Liquid Meal: 1-2 hrs.

PRE-COMPETITION DRINKS Drink extra fluids the day before (4-8) Drink up to 1L 2 hours prior to event Drink 1 cup 5-10 mins. prior to event For Short Duration Events (track) drink small quantities throughout the day. Don’t eat new or sugary meals/snacks prior to competition

HYDRATION Most important Nutrient Used for every process in the body Body is 60% H2O Muscle is 70% H2O Blood is 90% H2O

WATER Muscle (70%) What happens when not enough water? Blood (90%) How do nutrients, oxygen get to various organs and cells? How does the body excrete wastes?

CALORIES What is a Calorie? Where we get our energy The energy that is used when we exercise 3500 = 1 pound Food Labels (bar, chips, milk, eggs)

Discussion Should there be junk food or unhealthy foods served in cafeterias and vending machines with the school?

Discussion Should there be a “food rehab” clinic for those with excess weight problems? Should all foods have a detailed label describing the nutritional information?

Outdoor Kitchen Planner Groups of 3 Plan a meal to be cooked on one burner Must contain all 4 food groups