Transcript Nutrition - Illinois Wesleyan University

Illinois Wesleyan
University
•How YOU can use nutrition
to improve your performance.
•Presented by the IWU Athletic Training Staff
Treat your body like a Porsche
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Maintain A Full Tank
▫Consume Adequate Calories
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•Provide Quality Fuel
▫Aim For Balance
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•Fuel and Refuel
▫What To Eat and When
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•Don’t Overheat
▫Hydrate to keep your body cool
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•Track Your Gas Mileage
▫Keep a Log of Nutrition and Training
You wouldn’t drive
this on they highway
without any fuel,
would you?
Food = Calories = Energy
 Major Nutrients Found in Foods Provide
Calories
▫Carbohydrates = 4 calories/gram
▫Protein = 4 calories/gram
▫Fat = 9 calories/gram
 Each nutrient is digested differently and used
at different rates, therefore ALL are important
Carbohydrates
The cell’s preferred source of energy
•Fuel for workouts and recovery after workouts
•Examples of high carbohydrate foods:
▫Whole grain breads
▫Potatoes
▫Pasta
▫Brown rice
▫Fruits
▫Cereal
▫Beans
Some vegetables (corn, carrots, peas)
Yep, that’s Five Brothers
Quattro Sauce on there!
Protein
 •Necessary for muscle growth and repair
 •Examples of foods high in protein:
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Eggs
Meat
Cheese
Milk (dairy products)
Yogurt
Nuts
Beans
Peanut butter
Meat alternatives (soy products)
Mom’s choose JIF!
Fat
 Helps meet energy needs and good fats protect the heart
 Good foods with fat:
▫ Nuts, olive oil, canola oil, peanut butter
▫ Low-fat cheese, low-fat yogurt
▫ Lean meats
Not this kind of nut..
 Limit
▫ Fast food, some restaurant food
▫ Fried food
▫ Condiments and topping high in fat
This kind!
Get A Good Balance
Consume food from different food groups to
meet your energy and nutrient needs
 Grains (especially whole grains)
 Primarily carbohydrate, some
protein and fat
 B-Vitamins, antioxidants, iron
 Fruits (look for color)
 Primarily carbohydrate
 Antioxidants
 Vegetables (look for color)
 Primarily carbohydrate, some protein
 Antioxidants
Dairy (aim for low-fat)
▫ Carbohydrate and protein, fat
amount varies
▫ Calcium, Vitamin D
Meat/Beans (think lean)
▫ Primarily protein, some fat
and carbohydrate (varies)
▫ Iron, Zinc
Avoid Empty Calories
 Avoid foods that are high in calories and low in
other nutrients
3 oreo cookies =
small fruit & yogurt parfait =
160 calories, 8g fat,
160 calories, 2g fat,
22 carbohydrate,
2g protein
33 carbohydrates,
4g protein,
vitamin A &C, and calcium
Another Example
12 oz. 100% orange juice=
•10 calories
0g fat
•38g carbohydrates 2g protein,
1 can (12 oz) of soda =
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150 calories,
0 fat,
40g carbohydrate,
0 protein
•potassium,
calcium,
•vitamin C, & A,
folate
Timing Is Important
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Eat frequently to maintain a full tank
4-8 times per day
Constant fuel, every 2-4 hours
Eat Breakfast DAILY
3-4 meals/day with snacks
Special focus on fueling and refueling for
activity
A Sample Schedule
 Sample Schedule:
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Breakfast (6-9 am)
Snack (9-11pm)
Lunch (11-1pm)
Snack (2-4pm)
Dinner (6-8pm)
Snack, if needed (8-10pm)
Breakfast (6-9am)
 Most important meal of the day
 Sample meal:
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Whole wheat bagel
2 scrambled eggs
1 piece of fruit
Milk
Lunch (11-1pm)
 Sample meal:
 Deli sandwich
 Whole wheat bread, meat, cheese, veggies,
oil dressing
 1 small bag of pretzels or baked chips
 1 piece of fruit
 Milk/chocolate milk
Dinner (6-8pm)
 Sample meal:
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Meat (chicken, fish, beef, turkey, ect.)
Starchy vegetable (corn, potato, beans)
Vegetable (cooked or fresh)
Milk
Whole grain (dinner roll, bread)
Snacks (between meals)
 Sample snacks:
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Peanut butter and jelly sandwich
Fruits and vegetables
Crackers and cheese
Trail mix (nuts and dried fruit)
Bagel
Whole wheat cereal with skim milk
Granola bars
Chocolate milk
Planning for Practice
 •Never start a workout with an empty tank
 Just like you car
 Remember, you should be eating every 3-4 hrs.
 Pre-workout meal
 2-4 hrs ahead of time
 High carbohydrate, moderate protein, low, fat
 Pre-workout snack
 Within 1-2 hrs
 Mainly carbohydrate, some protein and fat
 Determine what you can tolerate
 Fruit and yogurt, granola bar, PB&J, Gatorade
Post Workout Needs
 Remember the three “R”s
 Rehydrate
 Need at least 20 oz of fluid
 (2-3 cups per pound lost)
 Replenish
 Carbohydrate needed to fill glycogen stores
 Recover
 Carbohydrate and protein needed for muscle repair
and growth
 Take Advantage of the 30 minute window
Ideal Recovery Foods &
Snacks
 Chocolate milk
 Yogurt and fruit
 Trail mix (nuts, seeds, dried fruit, cereal,
etc)
 String cheese and wheat crackers
 Sports bar/shake
 Peanut butter and jelly sandwich
 Cereal with skim milk
Hydrate to Keep the Body Fresh
 Drink before, during, and after exercise
 2 hours before competition
 2 cups
 15-30 minutes before competition
 1 cup
 During exercise, every 10-20 minutes
 ½ -1 cup or as needed
 After exercise
 2 cups for every pound lost
Achieve Top Performance
with Consistent Nutrition
 Nutrition fuels training
training fuels
performance
 Avoid supplements and quick fixes
 They can be dangerous
 Too Good to Be True
 Food is the best supplement
A Few Things To Remember
 Eat 5 times per day (3 meals, 2 snacks)
 Eat a variety of foods from all food
groups (go for premium gas)
 Drink water and other hydrating
5 x’s
per
beverages all day long
day!!!!!
Remember food is fuel, enjoy your food and know your
body needs it
Just Ask…
 Please ask if you have questions
 Nutritionist on campus
Any Questions?