1. Illinois Wesleyan University How YOU can use nutrition to improve your performance. Presented by the IWU Athletic Training Staff

2. Treat your body like a Porsche   Maintain A Full Tank ▫Consume Adequate Calories  Provide Quality Fuel ▫Aim For Balance  Fuel and Refuel ▫What To Eat and When  Don’t Overheat ▫Hydrate to keep your body cool  Track Your Gas Mileage ▫Keep a Log of Nutrition and Training You wouldn’t drive this on they highway without any fuel, would you?

3. Food = Calories = Energy   Major Nutrients Found in Foods Provide Calories ▫Carbohydrates = 4 calories/gram ▫Protein = 4 calories/gram ▫Fat = 9 calories/gram   Each nutrient is digested differently and used at different rates, therefore ALL are important

4. Carbohydrates The cell’s preferred source of energy Fuel for workouts and recovery after workouts Examples of high carbohydrate foods: ▫Whole grain breads ▫Potatoes ▫Pasta ▫Brown rice ▫Fruits ▫Cereal ▫Beans Some vegetables (corn, carrots, peas) Yep, that’s Five Brothers Quattro Sauce on there!

5. Protein   Necessary for muscle growth and repair   Examples of foods high in protein:   Eggs   Meat   Cheese   Milk (dairy products)   Yogurt   Nuts   Beans   Peanut butter   Meat alternatives (soy products) Mom’s choose JIF!

6. Fat   Helps meet energy needs and good fats protect the heart   Good foods with fat: ▫ Nuts, olive oil, canola oil, peanut butter ▫ Low-fat cheese, low-fat yogurt ▫ Lean meats   Limit ▫ Fast food, some restaurant food ▫ Fried food ▫ Condiments and topping high in fat Not this kind of nut.. This kind!

7.   Grains (especially whole grains)   Primarily carbohydrate, some protein and fat   B-Vitamins, antioxidants, iron   Fruits (look for color)   Primarily carbohydrate   Antioxidants   Vegetables (look for color)   Primarily carbohydrate, some protein   Antioxidants Get A Good Balance Consume food from different food groups to meet your energy and nutrient needs Dairy (aim for low-fat) ▫ Carbohydrate and protein, fat amount varies ▫ Calcium, Vitamin D Meat/Beans (think lean) ▫ Primarily protein, some fat and carbohydrate (varies) ▫ Iron, Zinc

8. Avoid Empty Calories   Avoid foods that are high in calories and low in other nutrients small fruit & yogurt parfait = 160 calories, 2g fat, 33 carbohydrates, 4g protein, vitamin A &C, and calcium 3 oreo cookies = 160 calories, 8g fat, 22 carbohydrate, 2g protein

9. Another Example 1 1 can (12 oz) of soda =   150 calories,   0 fat,   40g carbohydrate,   0 protein 12 oz. 100% orange juice= 10 calories 0g fat 38g carbohydrates 2g protein, potassium, calcium, vitamin C, & A, folate

10. Timing Is Important   Eat frequently to maintain a full tank   4-8 times per day   Constant fuel, every 2-4 hours   Eat Breakfast DAILY   3-4 meals/day with snacks   Special focus on fueling and refueling for activity

11. A Sample Schedule   Sample Schedule:   Breakfast (6-9 am)   Snack (9-11pm)   Lunch (11-1pm)   Snack (2-4pm)   Dinner (6-8pm)   Snack, if needed (8-10pm)

12. Breakfast (6-9am)   Most important meal of the day   Sample meal:   Whole wheat bagel   2 scrambled eggs   1 piece of fruit   Milk

13. Lunch (11-1pm)   Sample meal:   Deli sandwich   Whole wheat bread, meat, cheese, veggies, oil dressing   1 small bag of pretzels or baked chips   1 piece of fruit   Milk/chocolate milk

14. Dinner (6-8pm)   Sample meal:   Meat (chicken, fish, beef, turkey, ect.)   Starchy vegetable (corn, potato, beans)   Vegetable (cooked or fresh)   Milk   Whole grain (dinner roll, bread)

15. Snacks (between meals)   Sample snacks:   Peanut butter and jelly sandwich   Fruits and vegetables   Crackers and cheese   Trail mix (nuts and dried fruit)   Bagel   Whole wheat cereal with skim milk   Granola bars   Chocolate milk

16. Planning for Practice   Never start a workout with an empty tank   Just like you car   Remember, you should be eating every 3-4 hrs.   Pre-workout meal   2-4 hrs ahead of time   High carbohydrate, moderate protein, low, fat   Pre-workout snack   Within 1-2 hrs   Mainly carbohydrate, some protein and fat   Determine what you can tolerate   Fruit and yogurt, granola bar, PB&J, Gatorade

17. Post Workout Needs   Remember the three “R”s   Rehydrate   Need at least 20 oz of fluid   (2-3 cups per pound lost)   Replenish   Carbohydrate needed to fill glycogen stores   Recover   Carbohydrate and protein needed for muscle repair and growth   Take Advantage of the 30 minute window

18. Ideal Recovery Foods & Snacks   Chocolate milk   Yogurt and fruit   Trail mix (nuts, seeds, dried fruit, cereal, etc)   String cheese and wheat crackers   Sports bar/shake   Peanut butter and jelly sandwich   Cereal with skim milk

19. Hydrate to Keep the Body Fresh   Drink before, during, and after exercise   2 hours before competition   2 cups   15-30 minutes before competition   1 cup   During exercise, every 10-20 minutes   ½ -1 cup or as needed   After exercise   2 cups for every pound lost

20. Achieve Top Performance with Consistent Nutrition   Nutrition fuels training training fuels performance   Avoid supplements and quick fixes   They can be dangerous   Too Good to Be True   Food is the best supplement

21. A Few Things To Remember   Eat 5 times per day (3 meals, 2 snacks)   Eat a variety of foods from all food groups (go for premium gas)   Drink water and other hydrating beverages all day long Remember food is fuel, enjoy your food and know your body needs it 5 x’s per day!!!!!

22. Just Ask…  Please ask if you have questions  Nutritionist on campus Any Questions?