Transcript Sports Nutrition

Nutrition and
Peak Performance
What to do when nutrition is
your missing link.
“ I train really hard and I’m not
seeing results.”
“What should I eat to achieve my
goals?”
“People say I should drink protein
shakes, but I would much rather rely
on my diet to get what I need.”
Nutrition Team
Key Players:
 Carbohydrate
 Protein
 Fat
 Vitamins
 Minerals
 Water
Carbohydrates

Primary fuel source during
exercise.
Stored as glycogen.

1,400-1,800 calories of fuel

Carbohydrate Sources

Grains, breads, cereals, rice,
pasta

Fruit and Fruit juices

Vegetables

Dairy and soy milk, yogurt

Sports Drink
Protein

Growth, Repair & Maintenance




Forms




Muscles
Red blood cells
Other tissues
Hormones
Neurotransmitters
Antibodies
Fuel when carbohydrates run low
Protein Sources





Meat
Turkey & Chicken
Fish
Cheese
Egg
 Soy
 Beans
 Lentils
 Dairy and soy milk,
yogurt
Fats
 Body’s energy stores
 Insulation
 Provides fat soluble vitamins
 Component of cell structures
Fat Sources

Liquid oils

Margarine and butter

Nuts and seeds

Avocado

Fish
Vitamins

Enhance energy production

Tissue repair and protein
synthesis

Red blood cell formation

Act as antioxidants
Vitamin Sources

Fruits and vegetables

Lean protein foods

Whole grains

Nuts and seeds
Minerals

Energy production

Building body tissue

Muscle contraction

Oxygen transport
Mineral Sources

Fruits and vegetables

Lean protein foods

Whole grains

Nuts and seeds
Water

60-75% of our body weight

Regulates body temperature

Carries nutrients

Cellular functions

Removes waste materials

Keeps joints lubricated
Nutrition for Football

Very intense, short bursts

Rest between plays

Requires:
Strength
 Endurance
 Quickness
 Agility

Energy Requirements

Body size

Muscle mass

Position played

Training program

Body composition goals

Practice

Game day
Protein Requirements

Per weight


1.2-1.7 grams protein/kg/d
Per diet

12-15%
Night Before





Carbohydrate rich
3 oz (21 grams) Protein
Easy on the fat
Cooked vegetables
Hydrate
Training or Competition Day


80% of glycogen stores are
depleted overnight
Break the fast
Bagel with jelly
 Cereal with banana
 Oatmeal with strawberries and OJ

Training or Competition Day

Lunch
Pasta with marinara, bread,
frozen yogurt
 Rice, cooked vegetables, lean
meat
 Chicken, bread, fruit juice,
pretzels

Training or Competition Day

Snacks








Sports drink, energy bar
PB & J sandwich
Smoothie
Yogurt with fruit
Granola bar
Dried fruit
Bread with peanut butter and honey
Dry cereal
Post Game or Strength
Training
1 – 2 hours after an event
 Refuel and Rehydrate
 Lean Protein
Chicken breast
 Turkey sandwich
 Tuna

Fast-Food




Usually high in calories, fat and
sodium.
Low fiber and vitamins A and C.
Lacking fruits and vegetables.
Portion Distortion
Choices
Most often:
Less often:
 Grilled chicken
 Fried chicken and
fish sandwiches
 Small hamburger
 Large hamburgers
 Chicken fajitas
and
 Bean burritos
cheeseburgers
 Bean chili
 Fish or chicken
 Vegetable pizza
nuggets
 Chicken, turkey,
 Pizza with meat
vegetarian, and
toppings
ham sandwiches.
Between Games


Variety of fruits and vegetables
Protein with each meal


Eat whole grains


3-4 ounces per meal
Oatmeal, whole wheat bread and
pasta, brown rice, etc.
Supplements won’t help gain an
advantage
Quick Ideas




Fruit – orange,
banana, pear,
peaches, plums
Vegetables –
carrots, jicama,
celery sticks
Juice
Mozzarella
string cheese






Breadsticks
Bread with jelly
Low fat cottage
cheese
Low fat milk
One portion of
canned fruit
Yogurt (low fat)
Foods to Avoid







Candy
Sugar
Honey
Tea
Coffee
Chocolate
Sodas







Fried foods
High fat meats
Fats
Oils
Gravies
Sour cream
New foods
We lose water…




Skin (5%)
Respiratory tract (30%)
Kidneys (60%)
Large intestine (5%)
What are Signs of
Dehydration?
% Dehydrated
Symptoms
0-1%
Thirsty
2-5%
Headache, fatigue, impaired
performance, nausea, dry mouth,
chills, clammy skin
6%
Increased body temperature
8%
Increased body temperature,
dizziness, weakness
Over 8%
Heat stroke – sweating stops, high
temperature, disorientation, death
Consequences of
Dehydration
 Overheating
 Decreased
performance
 Mental fatigue
 Loss of electrolytes – sodium,
potassium, chloride
Muscle Cramping


Muscle spasms that strike
quickly
Causes:
Muscular exhaustion
 Low fuel stores
 Biomechanical problems
 Mineral deficiencies
 Heat

Salty Sweaters


High sodium loss
Five to six grams of sodium
lost during a two hour
practice.
Preventing Cramps



Ensure that daily fluid and
sodium intake is adequate.
Fruits and vegetables, milk,
yogurt, beans and green leafy
vegetables.
Almonds, avocados, lentils,
nuts and whole grains.
How much to drink before…



16 ounces of water when you
wake up
16 ounces of water or sports
drink 2 hours before a game
4-8 ounces 10 minutes before
a game
How much to drink during…


5-10 ounces every 15 minutes
Drink even more if it is hot
How much to drink after…

18 ounces of water to replace
what was lost
Water
 Sports Drink

Sports Drinks


Use a sports drink if activity is
longer than 90 minutes
Sports Drinks
Taste good
 Provide calories
 Provide electrolytes


Examples
Gatorade
 Powerade

The greatest obstacle
is not ignorance
It is the illusion of
knowledge
~ Daniel J. Boorstin
Your greatest obstacle
is not skill
It is the illusion of
your skill
"To eat is a necessity,
but to eat intelligently is
an art."
- La Rochefoucauld
This material was funded by USDA’s Food Stamp Program through the California
Department of Public Health’s Network for a Healthy California. These institutions
are equal opportunity providers and employers. The Food Stamp Program provides
nutrition assistance to people with low income. It can help buy nutritious foods for a
better diet. For information on the Food Stamp Program, call 1-888-328-3483.