1. Performance Robbers Winning with Nutrition 4-H Sports Nutrition Program

2. Objectives Identify the benefits of sleep and its effect on performance Identify the effects of alcohol on athletic performance Identify the effects of smoking on athletic performance

3. Sleep How many hours of sleep did you get last night? How many hours of sleep do you think you need? What happens if you don’t get enough? What keeps you from getting the sleep you need?

4. Benefits of Sleep Helps recover and rebuild your body Promotes faster reaction time Gives your more energy Better coordination

5. Without Enough Sleep Body works harder Brain works harder Get tired sooner during a workout Not at peak performance Sleep deprived = Legally drunk

6. Alcohol ILLEGAL! What would happen if someone had been drinking and then tried to work out or compete in an athletic event?

7. Effects of Alcohol Slower reaction time Decreases hand-eye coordination and balance Heart has to work harder Slows running and cycling time Dehydration Difficulty breathing Sleep deprivation

8. Smoking How many of you know people your age who smoke? Why do you think people smoke? What do you notice about older people who smoke?

9. Effects of Smoking Highly addictive! Heart beast faster – has to work harder Poor blood circulation Difficulty breathing Slower healing of injuries due to lack of collagen Get colds and flu more often

10. Remember… The effects of smoking, alcohol and lack of sleep contributes to poor athletic performance.