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Laura Marzano Kemper, MS ATC Bryn Mawr College B O DY
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Why is it important? Nutrition – ranks 3 rd as a main contributor to athletic performance Only behind genetics and conditioning level Provides the fuel for all work Goals: Prepare the athlete for competition (pre) Provide energy to sustain competition (during) Aid with recovery process (post)
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Proper nutrition has been found to: Improve athletic performance Allow for optimum levels conditioning to be met Improve recovery, fatigue Decrease injury risk Nutrition Journal, 2006
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Calorie Unit of energy; amount heat needed to raise temperature 1g water 1°C Energy Intake Different foods have different caloric values Carbohydrates & Proteins 4 calories per gram Fats 9 calories per gram
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Macronutrients Provide bulk of energy Nitrogen, Hydrogen, Carbon, Oxygen Required in larger quantities Carbohydrates Proteins Lipids (fats) Micronutrients Vitamins Minerals Needed in much smaller quantities
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Major energy source for fuel Should make up 50-60% total daily calories Stored in muscles and liver Conversion sugars, starches into glucose Low blood glucose = dizziness, headaches, decreased work Carbohydrates deplete after 1-2 hrs of exercise need to replenish immediately after exercise with a high carb/ low-moderate protein snack/meal
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Complex -provide steady stream of energy -longer digestion time Simple -quick burst of energy
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Should make up 20-25% total daily calories 135lb athlete 71-83grams/day Protein supplements *Well balanced diet = do not need to use protein supplements* Healthy Examples: Chocolate milk ( NOT fat-free)
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Protein needs Sedentary adult 0.8 gm/kg Sedentary adolescent 0.9-1.0 gm/kg Elite adolescent gymnast 1.3-1.4 gm/kg Elite adolescent soccer player 1.6-2.0gm/kg Triathlete 1.8-2.0 gm/kg Recommended Intake 1.3-2.0 gm/kg (**2-3 servings of high quality protein a day)
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Should make up 20-25% total daily calories Also a fuel source for endurance exercise Carbs → fats → proteins Other functions: Insulation Cell structure Nerve transmission Hormone production Aids intestines absorbing fat soluble vitamins A, D, E, K
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Vitamins Organic substances Needed by body in small amounts Activate chemicals Body cannot manufacture Except Vitamin D Balanced diet = no need for supplement** Multi-vitamin Intense activity increases need for vitamins Focus on: 1) High color 2) 5-9 serving a day! 3) Variety
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Minerals 4% body mass Provide structure Bone (bone density vs loss), teeth Maintain normal heart rhythm, muscle contractions Regulate metabolism Calcium, Iron May need supplement Particularly females Zinc Protein synthesis, healing and immune function – meat, poultry, seafood and whole grains
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A multivitamin with no more that 100% of the Daily Value (DV) every other day REAL GOAL: Variety of fruits, veggies, whole grains- **supplements are NOT a replacement for food
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Habitual consumption of foods high in anti-oxidant value are associated with significant health benefits. Hundreds of antioxidants, some of which act synergistically, are available in foods.
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13-20 ounces 2to 3 hours prior to game or practice. 8-10 ounces every 15-20 mins during exercise Water 60-75% total body weight Daily intake: 2.5 L Water balance important In vs. Out Extreme temperatures
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Electrolyte Replenishment Sodium, potassium, and chloride Regulate fluid exchange within body Sports Drinks (commercial or homemade)
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Energy intake is too low Loss of mm mass, menstrual dysfunction, decreased bone density, increased injury rate/risk, prolonged recovery, fatigue Carbohydrate intake is too low Fatigue Fluid intake maybe too low Dehydration Fat intake may be too low at least 20% for athletes
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Pre-game (3-4 hours) - High Carb, low fiber, low fat, moderate protein, adequate fluid Pre-game snack (1 hour) - smaller portion, heavier on carbs, LOTS of fluids Post-game – High carbs, low to moderate protein
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Sleep: at least 8 hours a night. Yes, even here at BMC. * Try to go to bed at the same time every night to help your body develop a routine. Cool down/ Stretching: gentle re-stretching and lengthening of warm muscles post-workout is one of the best ways to prevent injury and allow stressed muscle to heal properly.
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eat breakfast everyday & remember to eat lots of fruits & veggies for antioxidants, protein for muscle repair and whole-grain carbs for energy.
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3meals/day and a pre-workout snack will help keep your blood sugar level stable and help your muscles repair & refuel themselves effectively. Replenishment should begin within 60 mins of activity to maximize muscle glycogen restoration.
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Post-workout rehydration: immediate rehydration with a cool sports drink is ideal. The electrolytes in the drink help speed reabsorption of fluid from the gut after digestion. Hydro-therapy: that’s right, the cold whirlpool does work! Or try a warm shower with self massage for 10 mins.
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