1. PAF3O/PAF4O

2. 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 Answer any questions you might have

3. What Influences Athletic Ability? GeneticsTraining Good Nutrition Good Nutrition No “secret” ingredient!

4. Performance Nutrition Means… Fueling to:Fueling to: boost activity performance on a daily basisboost activity performance on a daily basis decrease the risk of injuriesdecrease the risk of injuries recover fully after workoutsrecover fully after workouts stay healthystay healthy Fueling with:Fueling with: foods that taste goodfoods that taste good foods you feel confident eatingfoods you feel confident eating foods that are balanced in vitamins, minerals, carbohydrates, proteins, and fatsfoods that are balanced in vitamins, minerals, carbohydrates, proteins, and fats

5. Consequences of Poor Nutrition Weight LossWeight Loss Strength LossStrength Loss LethargyLethargy Chronic FatigueChronic Fatigue Soreness, joint painSoreness, joint pain Respiratory InfectionsRespiratory Infections Diminished PerformanceDiminished Performance

6. What does the word ‘sedentary’ mean?

7. Daily Diet: The 2 Most Important Meals! 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 your metabolism (body goes into starvation mode)

8. Daily Diet: The 2 Most Important Meals! POST-WORKOUT –Eat within 30 minutes after workout –Liquid form is best –Look for 4:1 Carbohydrate to Protein ratio –Chocolate milk is cheapest form

9. For each of your responses, explain why you gave the answer you did. Quick Quiz Which of these statements are always true? Which are sometimes true? Which are always false? Foods that are high in calories are unhealthy. You should avoid foods with sugars in them. You should avoid fats in your diet. Vegetarian diets are low in protein. Snacking is bad for you.

10. Foods Supply Nutrients Food supplies your body with nutrients, substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. There are six classes of nutrients: –Carbohydrates –Fats –Proteins –Vitamins –Minerals –Water

11. Foods Supply Energy Carbohydrates, fats, and proteins can all be used by the body as sources of energy. The foods you eat are your body’s energy source. You need energy to maintain your body temperature, keep your heart beating, enable you to understand what you read, etc.

12. Foods Supply Energy When your body uses the nutrients in foods, a series of chemical reactions occurs inside your cells. As a result, energy is released. Metabolism is the chemical process by which your body breaks down food to release this energy. Metabolism also involves the use of this energy for growth and repair of body tissue.

13. What are Calories? The amount of energy released when nutrients are broken down is measured in units called calories. The more calories a food has, the more energy it contains.

16. Energy Needs Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended daily by humans and other animals at rest.Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended daily by humans and other animals at rest. OR http://www.bmi-calculator.net/bmr-calculator/ http://www.bmi-calculator.net/bmr-calculator/

17. How many calories Should I consume everyday? The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories).The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). Calculate how many calories you should eat daily!Calculate how many calories you should eat daily!