1. Practical Coaching for Proper Nutrition Equipping the Athlete for Maximum Success in the Weight Room Rick Sneade CSCS*D; NSCA – CPT*D

2. Brief Overview Growth and increases in athletic performance does not occur by accident A great training program alone will not elicit the best results Any training with out proper nutritional support can result in over training “Eat to Live”, “Eat to Train” don’t “Live to Eat” Young athletes and their parents in most cases have no idea of what proper nutrition looks like

3. Goals Coach  Maximize the training for athletes by increasing gains through proper nutrition Quicker gains means faster results, which excites the athletes to know they are getting better and in many cases “looking the part” Allows for faster recovery, which means the next training day the athlete is ready to train at his highest level and the athletes will be more willing to come back when they don’t hurt Reduces the chances for injuries  Increases in performance during practice There is a direct correlation between muscle loss and performance  Better function in the classroom Better grades and better behavior

4. Goals Athlete  Look Better  Perform Better  Increase Strength  Increase BMI  Improve overall health  Develop an overall nutritional understanding that will provide a lifetime of benefits and resources to pull from

5. Nutrition Basics Proteins  4 calories per gram  Repair and Recovery  Not a source of energy Carbohydrates  4 calories per gram  Readily available energy  An indirect necessity in repair and recovery Fats  9 calories per gram  Stored energy  A waste and hazard when stored in excess

6. Nutrition Basics Basil Metabolic Rate  Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of daily energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans). The release of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin. BMI (Body Mass Index)  The amount of human body fat compared to the height and weight of an individual Daily Demands  In 2007 using several resources I developed a protocol used to assess an athletes daily activities and thus understand his or her demands. Fat Loss vs. Muscle Gain  To lose fat it takes a depletion of 3500 calories (suggested 500 calorie deficit per day for 7 days will elicit 1 pound of fat loss in a week)  To gain muscle it takes 2500 additional calories (suggested in theory to add 350 additional calories a day to elicit 1 pound of muscle a week)  Special Note: this is a theory that requires a lot of coordination through proper training and eating

7. Facts to consider The suggested daily caloric intake of 2500 calories does not apply to athletes Although protein is not the end all it is very necessary Food supplements may be necessary to support proper nutrition Proper nutritional guidelines will include 6 – 8 meals a day Processed foods should be eliminated when possible Increase fruit and vegetable consumption Water should be the main source of hydration Pre – work out, during work out and post work out meals are vital to rapid recovery School schedules are perfect for implementing structure

8. Building the Basic Plan Identify appropriate protein needs  1.2 to 1.5 grams of protein per pound of body weight This will maintain the leanness in those athletes who are already in that body type This will also promote weight loss in those athletes who are carrying unnecessary fat Protein Consumption  Generally one an not digest more than 45 to 60 grams of protein in 1 – 2 hours. This is based upon the types of protein consumed and also in the genetics of the person.  So to reach desired protein levels in any day, one must consume 6 – 8 meals a day and each meal must be built around protein.  When necessary protein levels can not be reached through typical food sources, protein supplementation must be considered Protein Types  Dairy (milk), Meat (beef, chicken, fish), Supplemental (whey), and Nuts (peanut butter)

9. Building the Basic Plan Build plan for protein around fundamentals meal times  Breakfast  Lunch  Dinner Additional Meals  Mid Morning Snack  Pre Work Out Meal  Post Work Out Meal  Evening recovery shake Seven Meals  4 meals prior to practice or training (breakfast before school, mid morning snack between 2 nd and 3 rd period, lunch and pre work out meal)  3 meals following practice or training (post work out meal, dinner and evening recovery shake)

10. Building the Basic Plan Supporting diet with proper carbohydrate consumption  Every meal should consist of a balance of complex carbohydrates and simple carbohydrates. Complex carbohydrates (examples): potatoes, pasta, rice, and grains Simple carbohydrates (examples): fruits and vegetables Current BMI and goals should always be considered when deciding the amount of carbohydrates to be consumed.  When considering those with weight loss goals, guide them to stay away from processed foods Limit calorie consumption through fluids with the exemption of liquid supplements Drink water with every meal (at least 10 ounces) Concentrate on having proper balance of all nutrients through out the diet

11. Building the Basic Plan Fat is obviously not a desirable nutrient to consume in excess. But, high quality unsaturated fats are very important to the overall health and well being of the athletes These fats will be consumed naturally through the resources already discussed. Preparing food through means of baking, grilling and choosing more white meats will guarantee that fat is not consumed in excess Obvious considerations are also followed: (choose healthy condiments (fat free, low fat), eat out less, supplement every meal with more whole fruits and vegetables)

12. Supplementation It is not always possible to consume enough regular food to reach desired nutritional goals Food Supplementation is a viable and healthy option We are not talking about performance enhancement supplementation Refined proteins and complex carbohydrates in powder or liquid form  Bars  RTDs  Powders Met – Rx  Scott Amoroso Inside Sales Representative Met-Rx / Worldwide Nutrition Email: samoroso@NBTY.com Phone: 631-200-5096 800-818-7672 ext: 5096 Fax: 631-200-5520

13. Typical Athlete Meal Plan

14. The End Product Example Diet Plan Discussion Questions Samples