Transcript How a “Warrior Athlete” should fuel themselves

How a “Warrior Athlete” should
fuel themselves
MIDN Seth Lindstrom
Food = Fuel
• 1 pound of fat = 3500 calories
• Drinking one Gatorade per day = 73000
calories, or 20.8 lbs per year! (but you still
need your electrolytes)
• Everyone’s fuel tank is different.
• How big is yours?
• MyFitnessPal
MyFitnessPal
MyFitnessPal
• Free App on
smartphones
• Make sure to set
lifestyle as sedentary
• Don’t end up like this
guy>>>>>>>>
Where to get those calories
• Carbohydrates are the vital fuel for the body.
• Fats are used as energy storage.
• Proteins are used to repair and synthesize
body tissues, excess protein converts to fat.
• Fluids (and electrolytes) are critical to the
transfer of electrical signals throughout the
body… performance drops after just 2% fluid
loss.
Carbs
•
•
•
•
•
•
•
Simple carbs are basic sugars, ie. Honey
Complex carbs are chained sugars, ie. Beans
Should be 40-65% daily intake
5-10g a day per kg weight
One gram of CHO=4 calories
Limit carbs to good carbs, unless preworkout
Ignore the rumors, carbs are good for you and
very important
Types of Fat
•
•
•
•
Saturated fat(whole milk)
Polyunsaturated fat (fish)
Monounsaturated fat (olive oil)
Trans fat (cookies  )
Fat
• Fat is used to insulate the body, transport
nutrients, protect organs.
• Too much fat intake can lead to heart disease
• Daily fat intake should not exceed 35%, keeping
most from poly’s and mono’s
• On gram of fat= 9 cal (double a CHO)
• 15-30% RDA
• Omegas
• Cholesterol
Protein
• Made of amino acids, 11 are made in body, 9 are
not.
• Used to build muscles, form hair, nails, skin,
repair energy, transport fats
• Protein needs can vary depending on activity (1020%)
• One gram of protein = 4 cal
• Sports active – 2g/kg
• Needs CHO to process, otherwise>>fat
Servings
•
•
•
•
•
Beverages- fist (8oz)
Soup/salad- Baseball (cup)
Beans, fruit salad- tennis ball (1/2 cup)
Meat- check book (3 oz)
Peanut butter, mayonnaise- ping pong (1 TBL)
Hydration
• At 6% water loss, your dead. Watch for dry
mouth, headache, cramping, SHAKES, CHILLS,
MIGRAINE
• Darker the urine, the more dehydrated you
are.
• If possible, hydrate with
an
aqueous electrolyte
• If your thirsty,
your dehydrated
Nutrients (Vitamins, Minerals)
•
•
•
•
•
•
Production of Energy
Formation of Red Blood Cells
Maximize Immune Function
Maintenance of Healthy Muscles and Joints
Provision of Oxygen to Exercising Muscle
Recovery from Exercise
Nutrient Density
• Hard to do on college diet
• Common Sources?
• Shakes, confusion, heart arrhythmia
Nutrient timing
• The timing of “when” nutrients are consumed
may be as important as “what” nutrients are
consumed.
• “critical time” =30 minutes after exercise.
• The harder you train the more you need
• Lacking nutrition can hinder growths from
training!
The military “–ine” diet
• Navy SEAL Mike Fullerton “We all wake up at
0-dark thirty, grab a big gulp of java (caffeine),
dip a pinch of Skoal (nicotine) and grab a few
honey buns from the “gee-dunk” (vending
machine).”
• Too much fast food, “filling the void with
caffiene and simple sugars”, consuming the
majority of calories at end of day
What I do
•
•
•
•
•
Eat colorful
Shop the outside of Publix
Eat whole foods
Vary my diet
Limit junk foods
Questions?
• Next PPT is about forms of exercise and
training techniques
• Helpful linkshttp://www.usuhs.mil/mem/wng/WNGChapt
er1.pdf
• http://www.myfitnesspal.com/mobile
• us navy seal nutrition guide