1. Marauder Football Sports Nutrition

2. Your performance is directly related to the quality of nutrients you use to fuel your body! Goal: Nutrition for Peak Performance

3. Purpose of our Food Reduce injury rates. Improve recovery time (injury or workout). Increase energy & sustained performance. Enhance focus & mental clarity. Extend athletic careers. WIN

4. Food Matters The food you eat determines the energy you have. The energy you have determines the intensity of your game. The intensity of your game is your performance. Food is your fuel.

5. Sports Nutrition Is not just about calories in and calories out. The quality of your calories & the quality of your nutrients is key to your success on and off the field.

6. Example 150 Calories of one food is not the same as 150 calories of another food. Your choices are critical in how you fuel your body!

7. 150 Calories!!!

8. Fats Preferred energy source for your body & your brain. Find quality saturated fat sources. Avoid trans-fats, autolyzed or hydrolyzed fats.

9. Proteins Builds and repairs your body. Find healthy, non-toxic sources. Find grass-fed beef, free range chickens. Avoid pork & shellfish. Source is critical!

10. Carbohydrates Are immediate energy foods. Body stores as glycogen in the muscles to provide short bursts. Must find long lasting sources. Not sugar Watch glycemic index

11. Glycemic Index Lo glycemic- eat all you want, when you want. These are high fiber veggies. Mom was right, eat your vegetables. Moderate glycemic- eat for recovery, especially before or after endurance workouts. Never right before bed. Hi glycemic- You do not need these. They are full of sugar, toxins, & inflamatories.

12. Lose 10 lbs Fast 1.Eliminate grains 2.Eliminate fruits (except berries)

13. Coconut Oil Consider coconut Oil! –Great source of saturated fats –Med. Chain fatty acids used immediately for energy. –Anti-inflammatory –Increases cell membrane function –A preferred fuel for your heart –Enables proper liver detoxification –A perfect energy source of peak performance.

14. Coconut Water May be the best liquid for athletes! –Perfect energy source for peak performance. –A great saturated fat. –Medium chained fatty acid, used for immediate energy –Anti-inflammatory –Increases cell membrane function –Preferred fuel of your heart –Enables proper liver detoxification –Isotonic, resembles human plasma –Replaces electrolytes, contains 5 essential –15 times more potassium than sports drinks –Alkaline, great state for the body to be in.

15. Top Ten Superfoods 1.Coconut 2.Olive Oil 3.Avocados 4.Greens 5.Grass-fed beef 6.Wild caught fish 7.Broccoli 8.Nuts 9.Berries 10.Free range eggs

16. Foods to Avoid Processed Carbs & Sugars, anti-nutrients, lose minerals, & enzymes in processing & lowers pH (acidic). Foods with sugar substitutes (aspartame & splenda) Foods with or cooked with trans-fats. All highly processed foods, including commercial energy bars. Any food that has a warning label on it! Even most sports drinks have toxins!

17. Whey Protein Nature’s richest source of bioactive protein. Must avoid whey that has or has been hydrolyzed as high heat denatures protein, usually from commercial dairy cows (loaded with additives, preservatives, growth hormone, & antibiotics.

18. Most dense nutrients Are in green veggies, not grains or fruits! 1 bowl of spinach is equal to 14 bowls of oatmeal!!

19. Hydration Necessary & critical to your success. You are 70% water, a 2% drop will lead to mental fog and loss of focus!