1. High School and College Students’ guide to Ryan McCulley presents...

2. Basic Elements of Nutrition  Macronutrients Nutrients that provide calories or energy Needed for growth, metabolism, and other body functions Needed in large amounts  There are three macronutrients: Carbohydrates Protein Fat

3. Basic Elements of Nutrition Cont.  Micronutrients All vitamins and minerals Required in smaller amounts Ensures normal metabolism, growth and physical well-being

4. Macronutrients Carbohydrates The main energy source of the body ○ Mainly for the brain, heart and central nervous system Should be consumed through foods such as fruits, vegetables, beans and nuts, as well as whole grains Diet should consist of 45-65% carbohydrates

5. Macronutrients Cont. Protein Main role in the body is for building, maintaining and repairing body tissue Used to aid in immune process Should be consumed through foods such as meat, fish, nuts, eggs and other dairy products Diet should consist of 10-35% protein

6. Macronutrients Cont. Fat Main function is protection ○ Insulation to keep body temperature ○ Cushioning to protect vital organs Essential to maintain a healthy body Should be consumed through foods such as fish, nuts, avocados and olive oil Diet should consist of 20% fat

7. What should I eat before competing? HHigh carbohydrate containing meals IIncludes: Bread products Rice Pasta Some fruits and vegetables AAvoid foods higher in protein and fat prior to competition

8. What should I eat before competing? Cont.  Timing of meals Four hours before event ○ Eat 4 carbohydrates per kilogram of bodyweight One hour before event ○ Eat 1 carbohydrate per kilogram of bodyweight  Make sure to get enough water pre competition 16 ounces 1 hour prior to event 16 ounces 30 minutes prior to event 8 ounces right before you start event

9. What should I eat during competition?  Stay hydrated Drink at least 20-48 ounces of water every hour of competition  High glycemic foods/drinks These are fast acting carbohydrates that will restore glycogen levels quickly ○ Gatorade/Sports drink ○ Energy Bar ○ Swedish fish, gummy bears, licorice

10. What should I eat after competition?  Immediately after competition is over, your meal should contain: Fast acting carbohydrates ○ To restore depleted fuel stores Protein ○ To repair damaged muscle tissue and to build new muscle tissue

11. Post Workout Fuel Type of ExerciseCarbohydrate Needs Example of the Daily Carbohydrate Requirement for a 150- lb (68-kg) Athlete Low intensity 2.3–3.2 grams per lb (5–7 grams per kg) 345–480 grams Moderate to high intensity 3.2–5.5 grams per lb (7–12 grams per kg) 480–825 grams Extremely high intensity 4.5–5.5 grams per lb (10–12 grams per kg) 675–825 grams

12.  A supplement is something added to the diet, typically to make up for a nutritional deficiency. Any substance intended to provide nutrients; most commonly protein, minerals, vitamins, fiber, amino acids and fatty acids. What is a Supplement? All of your supplement needs can be purchased at bodybuilding.com bodybuilding.com Time to recover!

13.  Required to meet FDA regulations  Required to meet the same safety requirements as over-the-counter or prescription drugs or food ingredients  Required to prove the effectiveness of any health claim they make What Supplements are NOT...

14.  Protein Powders  Creatine  Caffeine  Amino Acids Top Supplements used by Athletes

15. Protein powders vary because of their different purposes and when they should actually be taken. The two most common proteins are:  Whey Protein Fast absorbing protein. Should be taken immediately upon waking and post workout.  Casein Protein Slow adsorbing protein. Used for longer durations without food, such as right before bed. Protein Powders

16. Creatine supplementation improves repeated bouts of high-intensity exercise, such as sprinting, weight lifting or power sports.  Can be taken before, during, and after each workout. Individuals should consume plenty of water while supplementing with creatine. Creatine

17. Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance.  Should be consumed before about 15- 30 minutes before a workout. Ex. Pre-Workout formulas, fat burners, caffeine pills Caffeine

18. Amino acids play central roles both as building blocks of proteins and as intermediates in metabolism.  The human can produce 10 of the 20 amino acids. The other ten essential amino acids have to either be consumed through food or supplementation. Amino Acids

19.  Using more than the recommended serving size of a supplement, or “overdosing”, can lead to liver problems.  Ingesting too much of certain vitamins can be very toxic to the body and could cause an individual to become very ill. Side Effects of Supplementation

20. Top Supplement Companies Optimum Nutrition BSN Gaspari Nutrition MHP MuscleTech