1. Nutrition for the AThlete
Quick and dirty

2. BMR Basic Metabolic rate
Amount of energy needed to sustain daily living of your body
The more you weigh , the more energy you need
The less you weigh, the less energy you need
The more muscle you have (girls vs boys) the more energy you need
BMR

3. ENERGY How many calories does it take to maintain your body?
Average 2000
What is a calorie?
Measure of energy that takes to raise one kilogram of water by 1 degree Celsius.
Where does energy come from?
food
ENERGY

4. What 2000 calories look like

5. Playing football 200 lb full contact burns about 438 calories /30 min.
The more you weigh, the more you burn.
150 lb buns 328 calories,
220 lb burns 482 calories
Playing football

6. What happens if you don’t eat
When there is not enough energy in body
You need 4000 calories, You give 2000 calories
Metabolism slows down
Fatigue
Poor performance
“Laziness” or “too tired to do homework”
Muscle starts disintegrating to be used at nutrients (ketosis)
What happens if you don’t eat

7. What happens ? What happens when you eat enough?
You need 4000 but you give 3500
Energy imbalance is substituted by fat in body
Usually equals in weight loss
Energy up
What happens when you eat to much?
What happens ?

8. portion.
       

9. A Breakfast (or Dessert)

10. Single meal/Drink

11. AT Home

13. How an athlete should eat?
Michael Phelps utilizes 12,000 calories each day, trains six days a week and exercises five hours a day, so he is using up the calories that he consumes.
By the way this only breakfast
How an athlete should eat?

14. Schedule Breakfast in the morning Snack while at school
Lunch at school
Snack between
Practice
Snack if long ride home
Dinner
Snack
Sleep
Schedule

15. First 2 hors after work out is when body replenishes what was exhausted at higher levels
Don’t be hungry
Feed yourselves

16. BE an athlete Behave like an athlete Treat yourself like an athlete
Sleep
Drink water
Rest
Dress like an athlete
BE an athlete

17. Questions