1. Nutrition and Hydration
Nutrition and Hydration

2. Video of the day

3. Nutrition 101
Well-balanced diet contributes to development of strength, flexibility, and cardiorespiratory endurance
Poor nutrition less than optimal performance
Particularly important for the athlete (psychologically and physiologically)

4. NUTRition 101-Nutrients 3 major roles
Grow, repair, and maintain cells of the body
Regulate body processes (i.e. metabolism, endocrine system, etc.)
Energy supply

5. Nutrition 101-nutrients 6 major classes Carbohydrates Fats Proteins
Vitamins
Minerals
Water

6. Carbohydrates Body’s primary energy supply (most efficient)
Should make up 55-60% of total calories
2 categories
Simple (quickly digested, contain sugars, lack vitamins and minerals)
Examples: fruits, milk, yogurt, fruit juice, honey, sugars
Complex (longer to digest; contain fiber, vitamins, and minerals)
Better for athletes
Examples: vegetables, breads, cereals, pasta

7. Fats Should make up 25-30% of total calories
Major energy source for body, not as efficient as carbohydrates
Provides more energy but takes longer to do this
2 types
Saturated (should only make up 10% of this as are not as heart healthy)
Examples: meats, dairy, chips, pastries
Unsaturated (more healthy)
Examples: nuts, avocados, fish, oils, peanut butter

8. Proteins Should make up 12-15% of total calories
Can be used for energy (with lack of carbs and fats)
Used mostly for growth, tissue repair, making enzymes and proteins
Sources: meats, eggs, beans, dairy products

9. Vitamins and MINerals
Help control and regulate bodily functions, build bones and teeth, generate energy
Stored in the body and can be toxic (fat soluble vitamins)
Fat soluble vitamins: DEKA
Water soluble: B, C
Should come from foods and drinks rather than multivitamins as they are absorbed into system better
Electrolytes (Ca, Na, K)

10. Vitamins- fat soluble
A- skin and cellular maintenance, bone and tooth growth/development, vision (low light)
Examples:?
D- bone growth development
E- prevents cell destruction (RBCs), protects healthy fats
K- production of blood-clotting factors
Milk, egg yolk, deep green and yellow veggies
Sunlight, fortified dairy products, fish and liver oil
Vegetable oils, whole grains
Green leafy veggies

11. Vitamins- water soluble
B- release of energy from foods, metabolism, maintain CNS, produce genetic material
Types/names: thiamin, riboflavin, niacin, folic acid, biotin, pantothenic acid, B6, B12
Examples:?
C- immune system, form and maintain connective tissue, bone and tooth formation
Cereals, dried beans, meats, enriched breads, whole grains, fruits, green leafy veggies
Fruits and veggies

12. Nutrition for the athlete
Pre-game/event MEALS
Literature states athletes should eat meal 1-4 or 3-6 hours before event
Should be balanced, but should avoid large amounts of protein, fiber, and fat
Debate over “amount of calories” vs. “what athlete enjoys”

13. Nutrition for the athlete
Pre-game/event SNACK
Should be consumed one hour prior to event to allow for digestion
Should be rich in carbohydrates
Pre-Training SNACK
Try to consume a carb 15 minutes prior to workout
Examples: fruit juice, crackers, pretzels

14. NUTRITION for the athlete
Post game/event MEALS
Within one hour, eat a balanced meal
Should have fats, proteins, and carbs to help replenish those lost during competition
Post-Training SNACK
Within 30 minutes, eat snack consisting of carbs and proteins
Glucose receptors at cell surfaces to replenish supplies
Proteins/amino acids will help repair minor tissue damage
Examples: low fat chocolate milk, cheese and crackers, yogurt

15. Supplements Most are not approved by the FDA
Most have not been tested in youths
Athletes encouraged to rely on getting nutrients from well-balanced diet
Some can be beneficial if taken in moderation and at proper times
Lactose intolerant (Calcium)
Strict vegetarians (protein and B vitamins)

16. supplements
Most athletes already consume 2x3 times the normal amount of protein so this supplement is usually not needed
Any questions about specific supplements?

17. Caloric Goals Depends upon person and amount of physical activity
Females (age 11-18)= approx 2200 kcal/day
Males (age 11-14)= approx 2500 kcal/day; (age )= approx 3000 kcal/day
Needs increase with more activity!!
Nutrition labels on foods, based on kcal/day diet

18. Weight loss and gain Simple mathematics
Weight gain/loss determined by amount of calories consumed compared with amount of calories used (expended)
Weight gain: calories consumed is greater than amount of calories used
Weight loss: calories consumed is less than amount of calories used

19. Hydration 101-water Most essential nutrient
Functions
Aids in food digestion and nutrient absorption
Transports nutrients/Removes waste
Keeps joints lubricated
Works as a coolant
Approximately 60% of body weight is water
Should drink 8-10 cups/day for maintenance

20. Dehydration Dehydration= decrease in body’s water content
Levels of dehydration
Mild= loss of 3-5% of body weight
Moderate= loss of 6-9% of body weight
Severe= loss of 10% or more of body weight
Can be determined with pre- and post- training weights
Thirst lags behind actual needs
By the time someone is thirsty, they have already lost 1-2% of body weight

21. Hydration Goals for athletes
2 hours before event, drink a minimum of 16 fl oz of water
15 minutes before event, drink 8-16 ounces of water
Drink water regularly every minutes of exercise (5-10 ounces)
****One water bottle= 16.9 fluid ounces

22. Hydration goals for athletes
15 minutes post-exercise, drink as much as possible and continue to drink to replenish what has been lost
Drink 16 ounces (one water bottle) of water for every pound of body weight lost
****One water bottle= 16.9 fluid ounces

23. Hydration-key components
Cold water is absorbed better than warm water
Fluid absorption is quicker when food volume in stomach is high

24. Water vs. Sports drinks
Water consumption alone replaces water lost- does not replaces electrolytes
Too much water can be bad for you
Sports drink great at replacing electrolytes, but do have high sugar content
After game/event/training is this good to consume?
Should use if exercise is longer than 60 minutes or is longer than minutes but is very intense
One is not better than the other; they both have their place

25. Websites that can help www.mypramid.gov (info) www.eatright.org (info)
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