Transcript Nutrition, Supplements, and Other Things I Put in My Body

Nutrition, Supplements, and
Other Things I Put in My Body
Darren H. Lunow, M.Ed., ATC, LAT
Athletic Trainer
Central States Orthopedic Specialists
Nutrition:
• The act or process of being nourished
– Basically,
Supplying your body with what it needs to live
Eating For Life:
• Average High School Athlete
should consume 2000-3000 calories per day!
• 2 Cups of Fruit and 2 Cups of Vegetables
• 3 Cups of Dairy: Milk, yogurt, cheese, etc…
• 155g of Protein (aka. 1/3lb)
– 1 egg = 28g
• 720g of Carbohydrates
– 1 slice of whole wheat bread = 28g
• Fats: about 15-20% of all you eat
– Stay away from butters, fatty oils, whole milk, and fatty meat
Food and Hydration Before Activity
• 200-300 grams, 3-4 hours prior
Aka: 1000 calories
• Rich in Carbs (50-60%): Breads, Pastas, Cereals
• Low in Proteins (20-30%): Meats, Eggs, Nuts
• Lower in Fats (10-20%): Oils, Butter, Fatty Meats
• Water: 400-600mL (14-22oz)
– Separate from what you
drink with the meal
Food and Hydration During Activity
• Food:
– Really not going to work
• Water & Electrolytes:
-150-350mL (6-12oz) every 15-20min
Food and Hydration After Activity
• 1000-1500 Calories in 2 Hour Intervals
– Rich in Carbs (45-60%)
– Rich in Proteins (25-35%)
– Low in Fats (10-20%)
– If active in the next 24 hrs!!!
• Water & Electrolytes:
-As a good rule;
Every 1lb of weight
lost =
10-12oz of
How the Body Gets Energy
• ATP: Adenosine Tri-Phosphate
*That will power a 40w bulb for 12min!!!
How the Body Gets Energy
• ATP-PCr
– A quick few ATP that are stored in the muscle
• 5-15 seconds max
How the Body Gets Energy
• Aerobic Activity + Sugar (Food) = ATP
– 1 Molecule of Sugar = 38 ATP
How the Body Gets Energy
• Anaerobic Activity + Sugar (Food) =
– 1 Molecule of Sugar = 2 ATP
Supplements
• An oral product/mixture that either
provides for, or adds to, the nutrition that
is lacking in one’s daily diet.
– Examples:
• Vitamins, Minerals, Herbs, Extracts, and Amino
Acids
– Forms:
• Pills, Powders, Drink Mixes, Protein Bars
Common Supplements in Athletics
• Vitamin:
– A chemical compound
• A, D, E, K, etc…..
• Mineral:
– An Element
• Zinc, Sodium, Potassium, Calcium, etc…
Common Supplements in Athletics
• Energy Drinks
– Contain 3 Major Ingredients
• Sugars:
– Rapid Source of Energy
• Caffiene:
– Delays the onset of fatigue
• Taurine
– Amino Acid produced by the liver and useful for
 Digestion
 Water level regulation
 Maintenance of skeletal and cardiac muscle
Common Supplements in Athletics
• B Vitamins:
• Convert proteins and carbs to ATP
– Cons: Excess is simply excreeted
• Caffeine:
• Increase Ephedra levels in the body, and delays
fatigue
– Cons: Nausea, Headaches, Dehydration, Dependancy
Common Supplements in Athletics
• Glutamine:
• Amino Acid that is really important in
building proteins
– Cons: Only really works in extreme conditions
 Extreme weight lifting and marathon runners
• HMB/Calcium HMB:
• An amino acid by-product that
reduces the destruction of proteins
– Cons: Only really helps those who
just start strength training
Common Supplements in Athletics
• Whey Protein:
• Milk protein in a powder form
– Cons: You can get the same affect
by drinking 1-3 glasses of milk after exercise
• Creatine/Phosphcreatine:
• Chemical compound that increases
local energy storage abilities
in the muscles
– Cons: Dehydration, Muscle Cramping, and Slower
Recovery Times
FYI:
• Alcohol:
– Greatest Deterrent of Proper Hydration!!!
– It increase urination
• For every 1 glass of alcohol, your body needs:
1
glass of water to flush alcoholic toxins
 1 glass of water to re-hydrate your body
FYI:
• Tobacco:
– Increases heart rate and blood pressure
– 15 min of smoking =
• Cuts the O2 levels in your body’s cartilage by 50%
• It takes 2 hours to get this back to normal!!!
FYI:
• Anabolic Steroids:
– Ex: Testosterone, DHE, Andro, HGH, etc…
• Schedule III controlled substances regulated by
the U.S. Department of Justice
For Any Athlete Who Wants to
Perform Better: STEP UP
• Sleep: At least 8hrs per night
• Train: 3-5 times per week, 20-30min.
• Eat: 2-3K calories per day
• Pump: 8-10 glasses of water per day
• Understand: Performance gains take time
• Plus: multivitamins/multiminerals
Nutrition, Supplements, and
Other Things I Put in My Body
Darren H. Lunow, M.Ed., ATC, LAT
Athletic Trainer
Central States Orthopedic Specialists