2. Learning Goal: I can…  Explain the correlation between proper nutrition and sport performance.  Select an appropriate nutrition plan that fits your personal lifestyle  Evaluate the relationship of nutritional planning/timing to physical performance

3. General Nutrition Guidelines 1. Eat Breakfast 2. Include a minimum of 3 food items at meals and 2 at snacks 3. Hydrate properly 4. Eat before and immediately after workouts, practice and games

4. FOOD = CALORIES = ENERGY

5. Increase or Maintain Body Mass Decrease % Body Fat

7. Training day – 3:00 training session 7:00 am Breakfast 10: am Snack 12:30 Lunch 2:30 pm Pre-Workout Meal 3:00 – 4:30 pm Workout/Practice 4:30 pm Post-Workout Meal 6:00-7:00 pm Dinner 9:00 pm Snack

8. Strength Training Overview  Pre-workout:  1-2 hours prior to workout  75% carbohydrates (low GI) to 25% protein  Hydrate 16 oz.  During:  Hydrate during training  Post-workout:  Snack within 30 minutes (Combo carbohydrates and protein)  Meal within 2 hours  Proper Hydration

9. Cardio Overview  Pre-workout:  30-60 minutes prior to workout  75% - 100% carbohydrates  Hydrate  2-3 hours prior16 oz.  Within an hour 8 oz  During:  Hydrate during training  Snack as needed depending on length  Post-workout:  Snack within 30 minutes (Combo carbohydrates and protein)  Meal within 2 hours  Proper Hydration (24 fl oz. for each pound lost)

10. HEALTHY BREAKFAST Egg, cheese on thin bread Egg, cheese & Veggie Burrito Oatmeal NF Greek Yogurt with Kashi Egg, Veggie & Cheese Omelet Kashi Cereal Egg & Cheese Breakfast Sandwich PB & J Toasted Bagel Cheese Omelet with toast and PB Oatmeal & PB Greek Yogurt & Granola Peanut Butter Waffles DECREASE % BODY FAT Step 1: Increase Protein Step 2: Add a Fruit INCREASE MASS Step 1: Increase Carbs Step 2: Add a Fruit

11. HEALTHY LUNCH Pesto Chicken Wrap Turkey & Mozzarella Wrap NF Greek Yogurt with Cereal Grilled Chicken Sandwich (Take top bun off) PB&J Sandwi ch using bagel thins Meat & Cheese Sandwic h using bagel thins Meat & Cheese on Hoagie Rolls PB & J Bagels Greek Yogurt & Granola Add Cheese & Crackers Grilled Chicken Sandwich Meat & Cheese Sandwich DECREASE % BODY FAT Step 1: Increase Protein Step 2: Add a Fruit or Veggie INCREASE MASS Step 1: Increase Carbs Step 2: Add a fruit or Veggie

12. HEALTHY DINNER Fish & Veggies Chicken & Brown Rice Ground Turkey Spaghetti Steak and Sweet Potatoes Turkey Patties on Thin Bread Tacos with Ground Turkey Meat Lasagna /Ravioli Meat Spaghet ti Chicken, Brown Rice, bread Pesto Chicken Pasta Steak, sweet potaotes, bread Ground Turkey Mac and Cheese DECREASE % BODY FAT Step 1: Increase Protein Step 2: Add a Fruit or Veggie INCREASE MASS Step 1: Increase Carbs Step 2: Add a Fruit or Veggie

13. Pre-Workout/Game Why is it important?  Prevents low blood sugar (fatigue & dizziness)  Fuels your body  Satisfy the mind  Top off glycogen stores  Helps subside hunger

14. Pre-Game Recommendations  Eat familiar foods  Experiment before practice NOT games  Eat well the day and evening before  Limit high fat foods  Allow proper time to digest  2-3 hours for a meal  30-60 minutes for a snack  Hydrate!!!

15. Glycemic Index Low GI vs High GI

16. Good Carbs Bad Carbs ENERGY Whole Wheat Grains Brown RiceFruits Sweet Potatoes OatmealVegetablesQuinoa

21. Easy Snack Options Carb + Protein = Winning Snack  Granola Bar + Peanut Butter (PB)  Low-fat muffin + milk  Leftovers- mini meal  HB egg + English muffin  Hot cereal in a cup + milk  Fruit + yogurt + granola  Veggie burger  String cheese + fruit  Fig Neutons + beef jerky  Crackers + sandwich meat  Toaster waffle + peanut butter & jam  Tortilla rolled up + pb and banana

23. Hydration is KEY  Before:  20 oz fluid: 2-3h prior to event  8 oz during active warm up  During :  At breaks  After:  Weigh before and after exercise  Drink 16-24 fl oz of fluid for every pound lost

24. “it’s not what you do once in a while, it’s what you do everyday”