1. Lindsey Sampolski College Students & Athletes

2. Becoming Elite Athlete Requires… good genes good training and conditioning sensible diet optimal nutrition is essential for peak performance (J.Anderson, L. Young and S. Prior 1 (12/10))

4. Do Not Skip Meals Eat 4-5 meals a day Eat breakfast everyday Eat most of your vegetables and fruit in raw form Essential Nutrients most be obtained in the diet b/c body does not make them

5. High sources of Energy for Athlete Performance 1. Carbohydrates 2. Fat 3. Protein

6. Carbohydrates  Carbohydrates in form of glycogen, fuel the body make exercise possible  Early stages of moderate energy provides 40 to 50% of energy  Uses least amount of energy for oxygen intake for long duration events.  As work intensity increases, carbohydrate utilization increases

7. Digestion the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen. FFruits  Milk  Honey SSugar BBread CCereal RRice PPasta

10. Pre-game Meal breads, cold cereal, pasta, fruits and vegetables Complex Carbohydrates High in starch to breakdown in 2 – 3 hours Small Meals 500 to 1,000 calories Allows optimal digestion & energy supply Eat 3 to 4 hours before event

11. Post-Game Meal All ages recommended Small meal eaten within 30 minutes is beneficial Mixed (carbohydrate, protein, and fat) Carbs you can drink that contain protein or liquid smoothies etc.: fruit, popsicles, oranges, bananas, bagels or apple slices

12.  High Sugar Food > rise than decline in blood sugar cause less energy  Carbohydrate 1½ - 2 hours before event > premature exhaustion of glycogen stores in endurance events  Meal high in fats > take longer to digest  Caffeine > dehydration by increasing urine production

13. It acts as solvents for nutrients it aids in digestion and absorption It transport materials throughout body It eliminates toxins and waste It regulates body temperature It is used for energy production Hydration and Athletic Performance: Colleen Palate

14. KEEP HYDRATED Drink water Before During After

15. Body is made up of 60 % of water Average individual drink 8 glasses of water a day and 10 during hot days.

16. Replace Electrolytes when Exercise Last Longer than one Hour

17. What Fluid is Best for Hydration? Sports Drinks Gatorade All Sport Power Ade

18. What is a Heat Injury ? HHeat Cramps: Severe muscle spasm result from sweat HHeat Exhaustion: Severe fatigue from to much exposure to heat HHeat Stroke: Life threatening condition develops rapidly and no warning signs

19. How can an Athlete Track Hydration ?  Weigh each day before and after practice.  3% weight loss via sweat is safe as long as replenished immediately  little as 2% weight loss is associated with lack of performance  Over a 3 percent weight loss is in the danger zone  Result in no practice in hot and humid conditions Journal of Athletic Training: 35(2): 212-224; NFHS Handbook Heat Related Illness, Sandra Shultz Phd, ATC, CSCS, Steven Zinder MS, ATC

20. Signs & Symptoms of Dehydration Muscle Cramping and Fatigue Dry Mouth Sweating may stop Nausea & vomiting Heart Palpations Lightheadedness (especially when standing) Decreased urine output Fauci, Anthony S., et al. Harrison's Principles of Internal Medicine. 17th ed. United States: McGraw-Hill Professional, 2008.

21. http://www.princeton.edu/facilities/info/dining/files/ath-kitch-3-09.pdf http://www.ext.colostate.edu/pubs/foodnut/09362.html http://www.medicinenet.com/dehydration/page2.htm Resources