1. Nutritional Information
For the High Performance Athlete

2. Today’s Topics Tomorrow’s Topics What and When Your Body H20 to Go
Supplements
Your Body
Calorie Intake
Types of Food
LoseIt!

3. Your Body
Your body is a machine that requires specific things to function correctly
As an athlete you need to make sure that your body is getting the correct amount of things that you need in order to perform at a high level

4. Your Body
The following PowerPoint is a brief guide to what you should be eating and drinking in order to help your body get stronger and faster
A good nutrition plan is essential to increasing athletic performance

5. Calorie Intake
A single kCal is the amount of energy needed to raise one liter of water one degree
The energy found in calories is obtained through food items and can used by the body
Your body needs specific amounts of food energy to move, function and grow
It is essential to get enough calories for your body to function

6. Calorie Intake
Many people will base their diet on a 2000 calorie budget (135lb female) or 2600 calorie budget (165lb male)
As a growing high school athlete your calorie budget needs to be higher to maintain energy levels on and off the field

7. Calorie Intake
If you do not consume enough calories to fuel your body, your body will find fuel any way possible
This means that your skeletal muscle tissue can be broken down to power the body
You will be breaking down the muscle that you worked hard to build

8. Calorie Intake
High school athletes should be consuming between 3800 and 4400 healthy calories on heavy work out days
High school athletes should be consuming between 3600 – 4150 healthy calories on light workout days
High school athletes should be consuming 3300 – 3800 healthy calories on rest days

9. Types of Food
Each type of food that you eat contains three different types of molecules
Proteins are used as building blocks for the body
Carbohydrates are used for short term energy
Lipids (fats) are long term energy storage for the body

10. Types of Food - Protein
Lean proteins should be the center piece to any good diet
Protein gets a lot of attention, however it is not the only thing you should focus on
Proteins are essential for your body to build, repair and use the various muscle groups

11. Types of Food - Protein Great sources of protein are
Casein Protein
Egg Whites
Fish
Skim Milk, 1% Milk
Lean Turkey
Lean Chicken
Shellfish
Whey Protein
Other good sources of protein are
Almonds
Grass Fed Lean Beef
Greek Yogurt
Lean Pork
Low Fat Cheese
Soy Beans

12. Types of Food - Protein
You should be consuming lean protein throughout the day
You should be consuming at least 1.5g/lb of body weight per day
This should be spaced out into 6-8 medium sized meals per day
The body can only absorb around 25g – 35g of protein an hour

13. Types of Food - Carbohydrates
All carbohydrates are not created equal
Some carbohydrates are shorter in length and provide short burst of energy
Some carbohydrates are longer and a slower and steadier release of energy

14. Types of Food - Carbohydrates
A consistent flow of carbohydrate energy allows your body to function throughout the day
It will ensure that your body does not have to break down body tissues to get energy

15. Types of Food - Carbohydrates
Short Chain Carbohydrates
High fructose corn syrup
Dextrose
Sucrose
Refined sugars
Long Chain Carbohydrates
Whole Grains
Oats
Multigrain breads
Brown Rice
Whole Wheat Pasta

16. Types of Food - Lipids
Lipids (fats) often get a bad rap because they carry high amounts of calories per gram (9kCal/g)
This is opposed to carbs 4-5kCal/g and protein 4kCal/g
However healthy fats are part of any balanced diet

17. Types of Food - Lipids Healthier fats are unsaturated fats
These are easier for your body to break down
Unhealthier fats are saturated fats
These are hard for the body to break down and can pile up in the blood when eaten in excess
A general rule is that if the fat is liquid at room temperature, it is unsaturated. If it is solid at room temperature it is unsaturated

18. Types of Food - Lipids
The most important and readily available healthy fat to be consumed are Omega 3s and Omega 6s
These fats are easily broken down by the body and can take the place of less healthy fats
These can be found in fish, nuts, seeds, healthy oils and more

19. Loseit!
Understanding how many calories you have eaten throughout the day can be taxing
However, tracking how many grams of protein you consume daily and your calorie intake is vital to building lean muscle

20. Loseit!
The app Loseit! Is available on most smartphones and iPod devices
It will track your daily intake of food and automatically update to show you a basic dietary analysis
It will guide you on caloric intake, protein intake, carbohydrate intake and fat intake

21. Loseit! DO NOT USE THIS APP TO LOSE WEIGHT
This app is generally designed to help people lose weight, however we are going to use it to track our food and increase muscle mass

22. What and When Understanding how to eat is only half of the battle
Understanding when to eat is the other half of that battle
Making decisions about when to supply your body with nutrients is vital to increasing muscle mass

23. What and When
Increasing muscle mass is about keeping your metabolism up
Metabolism – the sum of all chemical reactions in an organism
For dietary nutrition it describes what you are doing with all the food that you eat

24. What and When Keeping your metabolism “up”
You are processing more nutrients
You supplying your body with more calories
You are absorbing more protein during the course of a day

25. What and When Keeping your metabolism “up” is easy
Keep food in your stomach at all times
Liquids generally leave your stomach in under 45 minutes
Food generally leave your stomach in under 3 hours

26. What and When
Absorbing nutrients when your muscle cells need them plays a critical role in maintaining strength
Muscle cells need lean protein and carbohydrates after a rigorous workout or a long period with no food
After lifting
After a good nights sleep

27. H2O to Go Around 75% of Americans are chronically dehydrated
This means they do not maintain proper fluid levels to perform all cell functions
Cells require water to perform hydrolysis and create energy

28. H2O to Go You should be drinking at least 1-2 gallons a day
Water should be drank throughout the day
Drinking large quantities at once can lead to water intoxication

29. Supplements Whole foods are foods that you can pick or purchase
Supplements are designed to augment the nutrients that are being supplied by whole foods
Supplements are not designed to replace meals

30. Supplements The most important supplements that you can take are…
Fish oil (2-3mg twice a day)
Whey Protein + Simple Carbohydrates post workout (35g protein and 60g simple carb)
Creatine (Monohydrate, CEE capsules or microionized)

31. Supplements Other supplements that can greatly help are…
A time release protein blend taken before bed (Casein protein)
Multivitamin (B6, Thiamine and Niacin)
Vitamin D + Calcium supplements

32. Supplements There are some supplements to avoid…
Any hormone supplement (testosterone, estrogen, HGH, etc)
Preworkouts
Many contain dangerous amounts of caffeine and do little before a workout

33. IMPORTANT INFORMATION
Remember, all of these are generalized suggestions
As a coaching staff we do not think there is only one way to get in shape
Each and every person is different with different needs, backgrounds and medical restrictions
You should proceed with the plan that works best for you