Transcript View File - Chantilly High

Sports Nutrition
Mr. Castor VATL, ATC
&
Mr. Boss VATL, ATC
Hydration
• The most important part of sports nutrition
to master.
– The difference between hitting the wall and
going full speed at the end of competition.
Hydration
How to hydrate
• Correct hydration requires intake of 2.5L of
fluid per day WITHOUT ACTIVITY!
– This is the equivalent of six 16oz bottles or
five 20oz bottles of fluid per day
Hydration
What if I am active?
• You need to drink more!
– You need to drink an additional 20oz bottle of sports
drink per lb lost during a practice session.
Hydration
Question
If Johnny Prime loses 6lbs. of sweat during
practice how many 20 oz bottles of sport drink
does he have to ingest after practice?
6
How many 20oz bottles will he have to drink before
the second practice of that day?
6
Hydration
Question
If Johnny Prime loses 6lbs. of sweat during
practice how many 20 oz bottles of fluid
does he have to drink that day?
11
Am I Dehydrated?
Compare the color of your urine (in the urine
stream, not diluted in the toilet) to the chart to the
left. The lower the number, the better the result.
A urine color rating of 1, 2 or 3 is considered to be
well-hydrated.
If your urine color is # 4 or higher – you need to
drink more fluids!!
SYMPTOMS OF DEHYDRATION:
• Dark colored urine
• Thirst, Dry mouth
• Headache
• Feeling extremely tired, impaired performance
• Nausea and vomiting
• Feeling dizzy or weak
Effects of Dehydration
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•
•
•
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Power Loss
Decreased Stamina
Lack of Motivation
Sluggishness
Diminished
Concentration
• Decreased
Performance
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Fainting
Cramping
Tachycardia
Nausea
Vomiting
Stroke
Death
KEEP DRINKING!
If you have lost too much body fluid from sweating and don’t replace what
you’ve lost, you will feel sluggish, get a headache, feel nauseous, and/or
cramp up – in other words, you’ve become Dehydrated!
Dehydration impairs (hurts) your performance on the field. If you are
thirsty, you are already dehydrated. Drink fluids throughout the day:
Water, sports drinks, milk, 100% natural fruit juices
How much should I drink?
Before practice: 8 – 16 oz (a large
glass size) 30 min before practice
During practice: If you see a bottle,
pick it up and drink it
Immediately after practice: at least 8 16 oz; start replenishing fluids!
Throughout the Day: continually sip water
– 20 oz per pound of weight lost
AVOID sodas and energy
drinks – they are too high in
caffeine and sugars (can cause
cramping, stomach upset and
diarrhea) and have little to no
nutritional value
Energy drinks are not allowed
in school at all
Tips for on the Field
1. If you see a bottle, pick it up and drink it.
2. Keep drinking every chance you get.
3. If you’re thirsty, you’re already
dehydrated.
Tips for home hydration
1. If you are not going to weight yourself
before and after practice, monitor your
urine color to determine hydration.
2. Make sure you are hydrated before you
go to sleep. (Clear Urine)
Water Bottle Training
How to drink out of a water bottle
By Mr. Castor VATL, ATC
Nutrition
Simple tips to remember…
1. Sports nutrition is centered around
regulating carbohydrates
2. Eat 3-5 reasonably sized meals per day,
do not skip breakfast.
3. Stay away from junk food, fast food, and
sodas.
1. Regulating Carbohydrates
• Carbohydrates are broken down by your
body to produce energy
• Carbohydrates are stored in your muscles
– When these stores run out your muscles stop
functioning
– This is commonly known as “Hitting the Wall”
F.Y.I. When your body runs out of carbohydrates to break down, it
starts breaking down proteins found in your muscle tissue.
1. Regulating Carbs
Tips for regulating carbs
1. Carbohydrates are found in breads, rice,
healthy cereals, pastas, greens, whole fruits
and sports drinks
2. Make sure a meal consists of at least 2/3
carbohydrates
3. Within 30 minutes athletes should ingest at
least 50 grams of carbohydrates to restore
energy in muscles
F.Y.I. Proteins are not stored by your body and need to be supplied
consistently throughout the day.
2. Meals
• During camp it is important to have a bite
to eat 30min-1hr before practice.
– Nothing too substantial unless you eat 2-3 hrs
before practice starts.
Healthy Breakfast Foods
• Fresh Fruit
• Energy Bar
• Bagel
• Toast
• Fruit Juices
• Gatorade
•
•
•
•
•
AVOID
Too much dairy
Eggs
Home Fries
Pancakes/Waffles
Fast Food
Post practice meals
• It is important to ingest at least 50 grams
of carbs within 30 minutes of the end of
practice. (restores muscle energy)
– Ex. Gatorade, Sandwich, and a bag of
pretzels or baked potato chips > 100g
carbohydrates
• Include a source of protein in these meals
also
– Ex. Lunch Meat, Peanut Butter, Eggs, Fish,
Beans
Post practice meal examples
• 32oz Gatorade
• 1-2 Turkey
Sandwiches
–
–
–
–
White Bread
Lettuce
Tomato
Cheese
• Bag of pretzels
• Fresh Fruit Cocktail
• 32oz Gatorade
• Peanut Butter and
Jelly Sandwich
• Bag of baked potato
chips or rice cakes
• Salad
• Fresh Fruit
Subway is quick and easy also! Load the Veggies…
EAT A HEALTHY DINNER
Your dinner needs to contain high amounts of carbohydrates
or “carbs.” Carbs will give your body the energy it needs to start
another practice in the morning.
**Note: Eat 2-3 hr before games or you might get sick!
High carbohydrate meals contain:
• Lots of pastas, rice, whole grain breads
• Lots of vegetables AND fruit (dark green salads, broccoli, carrots,
green beans, peppers, tomatoes, cauliflower, corn, melons, berries, etc)
• Medium portions of meat broiled, grilled, or baked, not breaded or
fried: Chicken, Turkey, lean beef, fish
• Have a glass of milk – you need your calcium!
• Small amounts of nuts, cheeses, butter, and/or oils to complement the
taste of the food – don’t pile on a heap of butter and cheese!
Dinner Tips
1. Think of dinner as your re-building meal.
– This meal can have larger portions of
proteins and slight portions of fat
2. Still, 2/3 of this meal needs to be
carbohydrates
HAVE A BEDTIME SNACK
You are spending a lot of energy during two-a-days.
Eating a healthy snack about 1 hr before bed will help
your body recover overnight and be ready for the next day.
SUGGESTIONS:
eat about 1 hr before bed:
• Popcorn (go easy on the butter
and flavorings)
• Tortilla Chips and Salsa
• Pretzels
• Crackers and Cheese
• Small Fruit Smoothie or frozen
yogurt
• Grapes, strawberries, apple,
blueberries
AVOID: your body will have a
harder time digesting these foods
• Ice Cream
• Nachos w/ cheese
• Potato chips, Cheetos, Doritos
• Candy and chocolate
• Fried foods
• Pizza, bagel bites
• Soda
3. Junk Food
• Junk food will sit in your muscles until the
next day and haunt you at practice
• Junk food consists of:
– Fast food
– Soda pop
– High Fat Foods such as pastries, ice cream,
cake, and candy
– Fried/Oily foods such as fried chicken,
chicken wings, French fries, Chinese food
FAST FOOD NUTRITION
There are better choices
All in all, these places are not the ideal places to eat. The menu items are
loaded with calories and too much fat. But if you must, select healthier
items to eat – your body will thank you!
KEEP IN MIND!!
• Limit amount of French Fries
• Limit amount Pan pizza
• Limit amount of breaded or fried food
• Choose grilled or broiled meat
• Choose Chicken over Beef
• Drink Water or Iced Tea – No Soda
• Hold the Mayo
• Eat FRUITS and VEGETABLES!
• Use LOW FAT Salad Dressing
Nutrition
Simple tips to remember…
1. Sports nutrition is centered around
regulating carbohydrates
2. Eat 3-5 reasonably sized meals per day,
do not skip breakfast.
3. Junk food will come back to haunt you in
the future
Questions?
The ATC staff is willing to help with your
nutrition, all you have to do is ask.