1. Dade County Public Schools Care and Prevention of Athletic Injuries
Sport Nutrition
Dade County Public Schools
Care and Prevention of Athletic Injuries

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

3. *Alcohol = 7 calories per gram*
Essential Nutrients
Nutrient Function
Carbohydrates ENERGY
Protein Growth, Repair
Fat Padding, Hormone
Water Fluid balance
Vitamins Body Processes
Minerals Body Processes
*Alcohol = 7 calories per gram*

4. How Much of Each??

5. Distribution

6. 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

7. 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

8. 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!!

9. 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

10. 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.

11. Who needs more protein? 150 LBS 10% body fat 90% lean body 150 LBS

12. Protein Supplements Whey Protein: watery discharge when cheese curdles
Check the ingredients!
Watch the sugar 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.
Concentrate-contains fat and does not absorb fully.
Found in the most common protein shakes
Isolate-better quality and absorption

13. 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

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

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

16. 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!

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

18. Electrolytes 5 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

19. BALANCE, BALANCE, BALANCE!!
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!!

20. Calories How we measure ENERGY What nutrient 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

21. 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
TV or Reading: 90 calories/hour

22. What A Typical 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!

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

24. 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
42 grams per bar!
Excessive sugar!

25. 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

26. 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 = $5.79
-300 Calories – 61/carb
-330 Calories - 35/C, 25/P
-282 calories-45/C, 17/P
Per serving with sauce (.77)
Packed with carbs, fat and protein
Loaded with carbs and protein!

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

28. 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.

29. 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

30. Typical Post-Practice/Game Meals

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

32. Hydrated Athletes WIN!

33. Dehydrated Athletes…..

34. Proper Nutrition Leads to VICTORY!

35. Poor Nutrition leads to…..

36. Which sideline will your athletes be on?

37. Questions?

38. Sport Nutrition Assignment
Write up a sample pre-game and post-meal plan for your particular sport.
Estimate the amount of calories your athletes burn in a normal practice and game.
Estimate how much protein (in grams) one of your average athletes needs per day.