Transcript Hometown Football - Change for Health

Albia
Hometown
Football
SUPERIOR ATHLETICS REQUIRES SUPERIOR NUTRITION
Community Pride

Huge muscles and superb stamina

Championship football team

Trophies and medals

Athletic Performance
Nutrition is the key to Performance
Supplementing with Protein
There are many valid reasons to supplement with
protein:
During rapid body growth
Starting a new workout program
Starting a more intense workout program
Recovering from an injury
Turning to a Vegan or Vegetarian diet
Choosing the right form of protein:
There are many choices of protein powders:
The three most common ones are whey, soy, and
casein.
Whey is a water-soluble complete protein
a complete protein contains are nine essential amino
acids essential to human growth
Soy is plant based and preferred by Vegans
Casein is the most abundant protein in milk
For more information:
http://www.nutritionexpress.com/showarticle.aspx?
articleid=787
The best source is natural protein
from foods:
Protein
Grams
Benefits
13 g per ¼ cup
Omega 3’s

Hemp Seeds

Edamame
8 g per cup in the pod
(great frozen or just thawed)
balance of protein
and carbohydrates

0% plain Greek yogurt 24 g per cup
(great with fruit and honey or in fruit smoothie)

1% cottage cheese
21 g per 6 oz.

Quinoa
8 g per cup

Ricotta Cheese
14 g per ½ cup
great source of carbohydrates
fiber, and B vitamins which
supply energy
high in calcium
More options:
Protein
Grams
Benefits

Grass fed beef
28 g per 4 oz.
healthier fat profile

Shrimp
12 g per 3 oz.
low in sat fat, high in
vitamin B12, D, and
Selenium.

chicken sausage
(pre-cooked)
17 g per link
one third less sat fats than
pork sausage

Eggs
6.3 g per large egg
packed with choline and
selenium

Lentils (cooked)
18 g per cup
loaded with fiber 15 g per
cup, iron 6.6 mg per cup
cooked.

Sources: Willow Jarosh MS, RD, and Stephanie Clark MS, RD,
registered dieticians and co-owners of C&J Nutrition and NYC & DC.
http://www.cjnutrition.com/
How to calculate protein needs:
One pound of muscle increase requires 10-14 grams of protein
Recreational athletes need o.5-0.75 grams of protein for every lb. of
body weight
Competitive athletes need 0.6-0.9 grams of protein for every lb. of
body weight
Teenage athletes need 0.8-0.9 grams of protein for every lb. of body
weight
Athletes building muscle mass need 0.7–0.9 grams of protein for
every lb. of body weight
For example a 180 lb. teenage athlete needs at the most,162 grams of
protein a day.
(The maximum amount of protein that most adults can use per day is 0.9 grams
per pound of body weight)
Evidence for Carbs:
Contrary to common belief protein is not the key factor
before, during, and after a workout. Carbs are more
essential for fuel. In fact, the body needs a ratio of 4-1 to
5-1 of carbs to protein. According to research glycogen
muscle stores are significantly reduced during exercise
and require replenishment in order to sustain exercise.
The best way to replenish is a combination of
carbohydrate and protein (Ivy et al, 2002).
One of the best ways to achieve this is by a fruit
smoothie with yogurt or milk.
Chocolate milk is one of the best recovery drinks!
(Source: Barbara Lewin RD, LD. , dietitian and sports nutritionist who
has worked with the NFL, NBA, and NHL).
Dangers of Protein Supplementation:
Not regulated by the U.S. Food and Drug Administration.
Excess Calcium Loss
Possible Harm to Kidney function
Heavy metal contamination
For a table on heavy metal comparisons in various protein powder or
drinks follow the link to
http://consumerreports.org/cro/2012/04/protein-drinks/index.htm
Milk Allergies
Those that have milk allergies or sensitivities may experience diarrhea,
rashes, or vomiting.
Various side effects to whey protein
abnormal heart rhythms, headache, increased fracture risk, kidney
dysfunction, constipation, bloating, nausea, reduced appetite, and
lower blood sugar levels, and lower blood pressure, for more
information follow the link to the Mayo Clinic site:
http://www.mayoclinic.org/drugs-supplements/wheyprotein/safety/hrb-20060532
References:
Consumer Reports (2010). Protein Drinks: You don’t need the extra protein or the heavy metals our
tests found. Retreived September 22, 2014 from http://consumerreports.org/cro/2012/04/proteindrinks/index.htm
Ivy J., Goforth, H., Jr., Damon, B., McCauley, T., Parsons, E., Price, T. (2002). Early post-exercise muscle
glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied
Physiology. Vol. 93no. 4,1337-1344DOI: 10.1152/japplphysiol.00394.2002. Retrieved September 21,
2014 from http://jap.physiology.org/content/93/4/1337
Leiberman, Barbara (2014). Top Protein Foods. Men’s Fitness Magazine. Weider Publications. LLC, a
subsidiary of America Media, Inc.
Mayo Clinic (2013). Drugs and Supplements: Whey Protein Safety. The Natural Standard Research
Collaboration. Retrieved September 22, 2014 from: http://www.mayoclinic.org/drugssupplements/whey-protein/safety/hrb-20060532
Montgomery, K (2003). Soy Protein. The Journal of Perinatal Education: U.S. National Library of
Medicine National Institutes of Health. 12(3): 42-45. Retrieved September 23, 2014 from
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595159/
Volek, J. Ph.D. & R.D. (2014). Whey vs. Casein Protein. Nutrition Express. Retrieved September 23, 2014
from http://www.nutritionexpress.com/showarticle.aspx?articleid=787
Renee, J. (2014). What Are the Dangers of Protein Powder Consumption. Demand
Media/Livestrong.com. http://www.livestrong.com/article/540079-what-are-the-dangers-ofprotein-powder-consumption/
WebMD (2011). Vitamins and Supplements Lifestyle Guide: Do You need Protein Powders. Retrieved
September 21, 2014 from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide11/protein-powder?page=3