Transcript Husky Performance Nutrition

Husky Performance Nutrition
Outperform, Outthink & Outlast
the Competition!
What is Performance Nutrition?
• Science of “fueling” your body for optimal
performance, recovery, and health.
• Develop sound nutritional habits for top
athletic performance now and a lifetime of
good health for the future
If you are living on fast food and vending
snacks you will not reach your potential
Why bother?
• Competitive edge over
opponents
• Outlast the competition
physically and mentally
• Career longevity
You must pay attention to the details to have a long,
successful career!
Objectives
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Proper hydration
Timing
Proper “fueling”
Faster, more efficient recovery
Increased lean body mass -> Increased
strength and power
6. Increased endurance -> Go harder longer
7. Minimize illness and injuries
Hydration
• As little as a 2% decrease in hydration will
lead to decreases in performance.
• Muscle is mostly water and cannot
function properly without it!
• Sweating causes decreases in fluid as well
as electrolytes (the most important of
which is sodium).
Hydration Plan
1. Drink water throughout the day. Grab a bottle
of water in the morning and refill as needed.
2. Consume 2 cups of fluid 2 hours before
activity.
3. ½ - 1½ cups fluid every 15-20 min. during
competition.
4. Know how much fluid you lose with exercise.
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Log weight before activity
Weigh in after activity
5. For every 1 lb lost drink 2 cups of fluid
What should I drink?
• Water, low fat milk, 100% juice, sports
drinks
• Water vs. Sports drink
– Sports drinks, as well as salty snacks, are
preferred for cramper’s and “salty sweaters”
– Water is fine but sports drinks are needed for
glycogen replenishment post-training/postcompetition
Nutrient Timing
• Timing is everything!
• Front loading (eating throughout the day)
– wrap calories around activity
– Eat frequently
This means eat breakfast!
• Back loading (eating one, large meal postexercise)
Compromises performance and likely increases
body fat
Carbohydrate
• Carbohydrates = “Fuel”
• Don’t confuse your needs with your
parents or friends.
A low carb lifestyle is not for you!
• Without adequate carbohydrate, protein is
burned as fuel.
Carbohydrate Sources
• Easily digested carbs:
– Sugars, refined grains, 100% juice, sports drinks
– Choose easily digested carbs immediately pre/post
activity. As well as during activity.
• Longer lasting carbs:
– whole grains, low-fat dairy, whole fruit, vegetables
– Choose longer lasting carbs during meals, and
throughout the day
Recovery
• Intense exercise decreases fuel stores (glycogen) and is
associated with muscle breakdown.
• Optimal recovery starts 15-30 minutes after activity.
During this time the body is “primed” to absorb
carbohydrate and protein.
• The recovery process extends 24 hours after activity!
What do I drink for recovery?
• Post activity recovery snacks should have a 4-1
ratio of carbohydrate to protein.
• Optimally they are liquid, contain easily digested
carbohydrate & protein.
• Examples– Fruit smoothie (frozen berries, low fat frozen yogurt,
skim milk),
– High Protein Boost
Recovery- a 24 hour process
Recovery is much more than a post training snack!
24 hr window
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Breakfast
Pre-training snack
Post-training snack
Before bed snack
All of these snacks/meals are important to refuel,
and increase/maintain lean body mass
Lean Body Mass- “Muscle”
• Protein is important for muscle growth, repair
and maintenance
• Athletes need more protein than the average
person.
Roughly, you need 1g protein for every pound
body weight
• Therefore, each meal or snack should contain a
quality protein source.
Quality protein sources
• Low-fat milk & yogurt
• Eggs
• Lean meat, poultry & fish
Choose grilled over fried & white over dark
• Beans, nuts and nut butters
Endurance- Go harder, longer
• The more fuel you have in your tank the longer
you can perform at your best.
This means quality carbohydrates (whole grains,
beans, whole fruits, vegetables) throughout the
day and simple carbohydrates (juices, sports
drinks) before and after workouts and
competition
• Every practice, game, and conditioning session
depletes your fuel tank (glycogen).
Do you refuel your tank?
Are you tired during the day?
Insufficient Fuel in the Tank
Low starting levels (not enough carbs)
Frequent depletion (practice, games ect.)
+ Inadequate repletion (poor eating habits)
= FATIGUE and POOR PERFORMANCE
Minimize illness & injury
• Habitual intense exercise is stressful on your
body.
Combined with the outside pressures of classes
& relationships and illness or injury can result.
• Combat this with:
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Quality fats
“Power Foods”
Multi-vitamin
Plenty of Sleep and Rest
Quality Fats
• Help improve immune function
• Heart healthy
• Olive, canola, and vegetable oils, fish,
nuts, seeds, avocados
– Be conscious of portion sizes
– 1 Tbs. of oil, handful of nuts/seeds, check
book size piece of fish
“Nutrient-Packed Foods”
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Berries- Top your cereal with some blueberries
Sweet potatoes- Try some sweet potato fries
Beans- Fill your taco or burrito with black beans
Apples- Slice and apple and top it with peanut butter
Red Grapes- Pack a bag of grapes for a snack
Spinach- Substitute spinach for lettuce on your salad
Broccoli- Have the beef & broccoli at your favorite Chinese
restaurant
These foods are packed with nutrients that will assist in keeping
you on the playing field and out of the training room.
Multi-Vitamin & Sleep
• Everyone can benefit from a complete,
1-a-day multi-vitamin and mineral
supplement.
Think of it as an insurance policy on your
playing time.
• Get sufficient sleep for optimal recovery,
alertness, & health.