Transcript Summer Nutrition1

Tiger Nutrition
Justin Landers
Spring 2007
Today’s Topics:
 Top
4 Nutrition Mistakes for Athletes
 Why theses mistakes prevent you from
becoming the athlete you want to be
 Putting the right Nutrition into action!
Top 4 Nutrition Mistakes:
 Not
drinking enough fluids
 Not
eating at regular intervals
 Eating
too much protein and not enough
carbohydrate
 Using
dietary supplements improperly
Nutrition Mistake #1
Not drinking enough Fluids
(or drinking too much of the
wrong fluids)
What are the “Right” Fluids?
 Water
 Sports
Drinks
 100% Fruit Juice
 Low fat Milk
What are the “Wrong” Fluids?
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Caffeinated beverages (soda, coffee)
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Sweetened beverages
-fruit punch
-fruit flavored soda
-Sunny Delight
-Capri Sun
-Kool-Aid
-Lemonade
-any juice drink with <100% fruit juice
-Look for these clues on the label:
“beverage”, “punch”, “cocktail”, “drink”
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Alcoholic beverages
Why are they “wrong”?
 Have
no nutritional value
 Caffeine and alcohol cause dehydration
and exercise cramps
 Sweetened drinks have (sugars) or
“empty calories” and don’t re-hydrate well
 Drinking too much of the “wrong” fluids
means you aren’t getting enough of the
“right” ones
Fluids…How often?
 As
much as possible
 Adequate hydration crucial in summertime
 Fluids are especially important within 1 – 2
hours before and after exercise
 Recommend milk and juice with meals;
water and sport drinks all day
Nutrition Mistake #2:
Not eating at regular intervals
Why eat often?
 Food
gives you energy
 Body thrives on a steady supply of energy
 Food Keeps metabolism going strong
 Food is needed to replace losses after
exercise
 Food prevents body from breaking down
muscle for energy
How often?

Within 1 hour of waking
 Every 3-4 hours
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Example
6:30 Toast and Milk
10 am Peanut butter and Jelly sandwich
12:30 Single Tray Lunch
3pm
Gold fish and a calorie shake
7pm
Dinner
9:30
Late snack or calorie shake
Never skip meals
 Before workouts
 After workouts
Why eat after workouts?
 Best
muscle glycogen replacement when
adequate carbs are eaten within 30
minutes after a workout, and then again
within 2 hours
 Must be high in carbs
 Must be low in protein and fat
(because they slow digestion and block
the ‘glycogen gates’)
Tigers Nutrition Day
Breakfast – toast, glass of milk, piece of
fruit
 Snack between 3 and 4 period – cereal
bar, half a sandwich, gram crackers,
goldfish
 Lunch
 Snack after school - cereal bar, half a
sandwich, gram crackers, goldfish
 Dinner
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Carbohydrate Examples
32 oz. Gatorade = 56 g carbs
4 graham cracker sheets = 46 g carbs
1 Nutri-Grain Cereal Bar = 27 g carbs
How much Protein ???
 grams
of protein should be less than ¼ the
grams of carbohydrate
 More protein will block the ‘glycogen
gates’
Example for 175# athlete:
 If
post-workout snack has 102 g carbs
 102 divided by 4 = 25
 Should not have more than 25 g protein
 Remember: carbs are more important than
protein immediately after workouts!
Next, follow with a high
carb, low protein, low fat
meal within 2 hours
Nutrition Mistake #3:
Eating too much Protein and not
enough Carbohydrate
Problems with High Protein Diets
 Protein
is not a good energy source
 Physical and mental fatigue
 Decreased strength
 Decreased endurance
 Increased risk of injury
 Decreased muscle glycogen stores
 Can result in muscle loss
 Dehydration
The body can only use a set
amount of protein each day
 What
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happens to the extra protein?
Small amount may be used as energy
Rest stored as fat
Benefits of High Carb Diets
 Carbs
are the BEST energy source
 Preserves lean body mass (prevents body
from breaking down muscle)
 Increased strength
 Increased endurance
 Increased muscle glycogen stores
 Increased physical and mental state
 More energy
What Should I eat?
 High
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Quality Proteins:
Lean meats
Poultry
Fish
Eggs
Low fat milk, yogurt, cheese
Nuts
Beans
A Variety of Carbohydrates
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Bread, bagels, muffins, crackers
Cereal and oatmeal
Rice
Pasta
Potatoes
Vegetables
Fruits and Fruit juice
Sports drinks
The “Athlete’s Plate”
 2/3
of plate: Carbs
(rice, pasta, bread, veggies, etc.)
 1/3 of plate: Protein
(meat, poultry, fish, beans, etc.)
Nutrition Mistake #4:
Using Dietary Supplements Imprprerly
The Only Safe way is to Do Not use Dietary
Supplements.
The UIL is now putting out guidelines for the
exact ingredients they are testing for.
Energy Drinks can even get you in trouble.
Pitfalls of Supplements
 Not
regulated, potentially dangerous
 Very expensive
 Usually taste bad
 No PROVEN benefits over real foods
(despite what the ad says)!!!
 “Nutrition” stores, fitness magazines, and
web sites don’t want to improve your
health, they want your money!!!
 Proteins
and amino acids from foods and
supplements act the same way in the
body. One is not better than the other.
 You can easily get more than enough
protein from diet alone.
UIL Banned Substances
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Banned Anabolic
Agents
androstenediol
methyltestosterone
androstenedione
nandrolone
boldenone
norandrostenediol
clostebol
norandrostenedione
dehydrochlormethyltestosterone
norethandrolone
dehydroepiandrosterone (DHEA)
oxandrolone
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dihydrotestosterone (DHT)
oxymesterone
dromostanolone
oxymetholone
epitrenbolone
stanozolol
fluoxymesterone
testosterone*
gestrinone
tetrahydrogestrinone (THG)
mesterolone
trenbolone
methandienone
Can achieve goals with Real Foods
 Add
500 calories per day to gain
weight/build muscle mass
 Add extra snacks and healthy homemade
shakes
 Refuel glycogen when the “gates” are
open
 Put as much effort into nutrition as you do
in your workouts
Nutrition Game Plan
 Drink
enough of the “right” fluids
 Eat at least 5 times a day
 Eat more carbs than protein
 Use supplements properly
Put
effort into nutrition!
To be the best, you have to do your best