2. WHAT ARE YOU PUTTING IN YOUR TANK?

3. OBJECTIVES Come away with good ideas Evaluate what you are currently putting into your body Not bore you with high level science – but still provide factual information regarding nutrition and how it relates to athletic performance Hit a few different areas besides nutrition (athletic success is a puzzle with many parts) Answer any questions you might have

4. What Influences Athletic Ability? Genetics Optimal Training Optimal Training Good Nutrition Good Nutrition No “secret” ingredient!

5. Why Does Performance Nutrition Matter? Good nutrition is important for peak athletic performance boost activity performance) –Fuel ( boost activity performance) decrease the risk of injuries, recover fully after workouts and stay healthy) –Repair and Rebuilding ( decrease the risk of injuries, recover fully after workouts and stay healthy)

6. Consequences of Poor Nutrition Weight lossWeight loss Strength lossStrength loss LethargyLethargy Chronic FatigueChronic Fatigue Soreness, joint painSoreness, joint pain Micronutrient DeficitMicronutrient Deficit Respiratory InfectionsRespiratory Infections Diminished PerformanceDiminished Performance “Overtraining Syndrome”“Overtraining Syndrome”

7. How do we get energy? Energy comes from food and is measured in calories (cal vs kcal?) Nutrients that give us calories are Carbohydrates Protein Fat Nutrients that do not give us energy are Vitamins Minerals Water MICRO NUTRIENTS MACRO NUTRIENTS

8. How many Calories do we need? Female Olympic Gymnasts –1900 kcal/day Tour de France CyclistsTour de France Cyclists –7,000+ kcal/day College Football Players (in wt gain mode)College Football Players (in wt gain mode) –7,500-8,500 kcal/day Michael Phelps (Olympic Swimmer)Michael Phelps (Olympic Swimmer) –12,000 kcal/day http://youtu.be/QXRvXtcSu14

9. Calculating Resting Metabolic Rate Harris-Benedict Equation Males RMR = 66.5 + (5 x H) + (13.7 x W) – (6.8 x A) Females RMR = 665 + (1.9 x H) + (9.5 x W) – (4.7 x A) W = kg H = cm A = age Lbs. to kg – divide by 2.2 Inches to cm – multiply by 2.54

10. Factoring Physical Activity Estimating daily caloric need from RMR Sedentary (no regular exercise) RMR x 1.4 Moderately Active RMR x 1.6 Highly Active RMR x 1.8

11. Energy Needs Calories/lbs 120lbs 160lbs 240lbs Calories/lbs 120lbs 160lbs 240lbs LOW - sedentary 1560- 1800 2080-2400 3120-3600 ACTVE (30-60min) 1920-2160 2560-1880 3840-4320 MODERATE (1-1.5hr) 2280-2520 3040-3360 4560-5040 HIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760 VERY HIGH (2-3hr) 3000-3600 4000-4800 6000-7200

12. DAILY DIET 2 MOST IMPORTANT MEALS 1.) BREAKFAST Make the time to eat breakfast (pop ‐ tarts don’t count…) Quality carbohydrates for sustained energy (oatmeal) If you skip this meal it will slow down metabolism (body goes into starvation mode)

13. DAILY DIET 2 MOST IMPORTANT MEALS 2.) POST WORKOUT within 30 minutes after workout Liquid form is best Look for 4:1 Carbohydrate to Protein ratio chocolate milk is cheapest form

14. HOW MANY MEALS A DAY? 4 ‐ 6 Approximately 2 ‐ 3 hours between meals 55-65% carbohydrates 15-20% protein 20-25% fat

15. Nutrients: the body’s fuel Carbohydrates:primary fuel source Protein:used for repair & maintenance Fat:secondary fuel source, insulation, protection, brain Water:most essential nutrient Vitamins:colourful foods first Minerals: supplements second Fiber:20-35 grams per day

16. Digestion Time of Nutrients 4 hours 2 hours 1 hour

17. The Importance of Carbohydrates (CHO) Primary source of energy when you are exercising hard One should get at least 55-65% of calories from CHO The body stores CHO as glycogen in muscles and the liver Running out of glycogen = “Hitting the Wall” Trained muscles store 20-50% more glycogen than untrained muscles

19. How many carbs do I need? Total Calories per Day 60% Carbohydrates 2000300 grams 2500375 grams 3000450 grams 3500525 grams

20. Carbohydrate Sources FoodGrams of Carb ½ Cup of Pasta20 1 Slice of Bread13 Large Baked Potato30-50 Banana27 1 Cup Low-Fat Milk12 1 Cup of Most Beans40-45

21. The Problem with Added Sugar http://ed.ted.com/lessons/sugar-hiding-in-plain-sight-robert-lustig

22. Protein (PRO) Needed for building and repairing muscles, red blood cells, hair and other tissues Synthesizes hormones Used for energy when CHO is not available (starvation or in exhausting exercise) 15-20% of calories should come from PRO Excess protein is not stored as extra muscle, it is stored as extra FAT! A calorie is a calorie! Your body can only digest so much per feeding Protein from food provides us with a more balanced diet than protein supplements About 1g per kg of body weight is required per day –Boys 0.9, Girls 0.8, Endurance Athletes 1.2-1.6, Strength/Speed Athletes 1.6-1.7

24. CARBOHYDRATES Brown rice Sweet potatoes potatoes Oatmeal (not processed) Pasta fruit PROTEIN Baked Meat Lentils Chicken Fish Dairy products GOOD FOOD CHOICES

25. Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. Glycemic Load – amount of carbohydrates in the food What is the Glycemic Index?

27. When to Eat (during competition) In order to avoid hunger, delay fatigue, and minimize abdominal cramping –Eat a meal 3-4 hours prior to the event –A small snack about an hour before the event –A snack within 30 minutes of completing the event to maximize recovery –A meal within 2 hours of finishing High Glycemic-Index CHOs during or after exercise Low to Moderate Glycemic-Index CHOs prior to exercise because they provide sustained energy

30. Hydration Hydration

31. Components of Muscle 75% Water 20%Protein 5% other

32. Fluids & Hydration Fluids & Hydration Males - 60% body wt. Females - 50% body wt. Cardiovascular functionCardiovascular function ThermoregulationThermoregulation Injury preventionInjury prevention PerformancePerformance RecoveryRecovery Sweat losses during 2 hours of exercise can = 2 liters or more

33. Physiological Effects of Dehydration sweat rate blood volume & heart rate sweat rate blood volume & heart rate core body heat core body heat cardiovascular function cardiovascular function -less O2 and nutrient-rich blood to muscles -less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system -more reliance on anaerobic system Slower removal of wastes cramping, fatigueSlower removal of wastes cramping, fatigue

34. Impaired Performance! Muscle strength Muscle strength Speed Speed Endurance Endurance Energy Energy Cognitive Process Cognitive Process Risk of Injury Risk of Injury 95% of muscle cramps are due to dehydration!

35. When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID 2 hr before exercise 2-3+ cups 15 minutes before 1-2 cups Every 15 minutes DURING 1 cup After Activity 2-3 cups Water is fine for 1 hr

36. Dehydration Planned rehydration is necessary  typically only 1/3 to 2/3 of the volume lost is replaced voluntarily volume lost is replaced voluntarily Hockey player average loss of 3-5%Hockey player average loss of 3-5% 1 lbs weight loss = 16 oz. of fluid1 lbs weight loss = 16 oz. of fluid –160 lbs player loses 5%  8 lbs –8 lbs  requires 128 oz of fluid to equal loss –6  20 oz sport bottles = 128oz [3.8L]

37. Nutrition MISTAKE Thinking that…. Sports drinks are only needed for exercise lasting more than an hourSports drinks are only needed for exercise lasting more than an hour –Not always true if the activity is intense & occurs in hot, humid conditions –Sports drinks actually drive thirst

38. Energy Drinks? –Different from Sports Drinks –Contain caffeine, other stimulants, sugar, herbs and vitamins –Safety concerns for athletes! –Use nutrition, hydration, and lifestyle changes to improve energy level WHAT ABOUT…. 300mg caffeine!

39. RECOVERY All the hard work in the weight room and in speed/agility training is worthless without recovery Your body does not become stronger and more powerful while working out but while resting RECOVERY’S 4 MAIN COMPONENTS: 1.) Nutrition 2.) Sleep (min 7 ‐ 9 hours) 3.) Rest between training sessions 4.) Choices made on weekends

40. ALCOHOL The associated residual effect of the alcoholic hangover has been shown to reduce athletic performance by 20-30% The Hangover Effect Or Disturbed Recovery Process Heavy drinking caused massive suppression of testosterone between 1.5 and 96 hours (4 days later). (Underwood/Balon 2005) You are at practice… but your hormones are not…

41. American Athletic Institute has studied the impact of alcohol on condition in elite athletes. Impact has shown significant projections in lost physiological condition that correlates to as much as 14 days of lost training effect…for each time drunk… AMERICAN ATHLETIC INSTITUTE 2005