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Performance Nutrition Annandale Atoms Boys Basketball Cheryl Toner, MS, RD Sports Dietitian [email protected] Sports Performance Physical Conditioning Coaching Strategy Mental Toughness Desire Sports Performance Physical Conditioning Mental Toughness Coaching Completes the team! Strategy Desire Performance Nutrition What are your fuel needs today? tailor food + fluids for rest/ training/ competition days Comp ete Rest Train 5 Ways to Amplify Sports Performance 1. Get a good night’s sleep. 2. Start and stay hydrated. 3. Eat enough. 4. Eat the right stuff. 5. Eat it at the right time. 1. Get a Good Night’s Sleep Most common reason for skipping breakfast Sleep deprivation has metabolic affects • Reduced insulin sensitivity and higher diabetes risk • Increased appetite • Reduced energy expenditure No amount of food or fluids will correct for lack of sleep 2. Start & Stay Hydrated- Why? • Apple juice or lemonade? • Do you feel/experience… Muscle cramps Loss of coordination Fainting Personality change Decreased blood pressure Increased core temp Increased heart rate Headache Flushed skin Weakness Poor concentration Light headedness Nausea Vomiting 2. Start & Stay Hydrated- How? 4 h before: 1 oz per 10 lb body wt (5-7 ml/kg) + 0.6 oz per 10 lb body wt @ 2 h(3-5 ml/kg) if heavy sweater or hot, humid conditions + carbohydrate with intense workouts > 1 hr + salt for tournament/multi-event days and/or if heavy/salty sweaters 2. Start & Stay Hydrated- How? Before exercise 150 lb After exercise 148 lb 2 lb (1% of starting body weight; 0.4-2.4% is common) 2 x 20 = 40 oz needed to replace lost fluids 2. Start & Stay Hydrated- Have a plan! Time Meal/Event Fluid Intake 6am Breakfast 1-2 cups, including milk MidMorning Mid-Day Classes 1-2 cups, sip regularly on water Lunch 2-4 cups, including milk MidAfternoon Classes/ PreTraining 2 cups water, sip regularly on water 4-5:30pm Training 2-5 gulps every 15-20 minutes By 6pm Post-Training 7-8pm Dinner 2+ cups recovery beverage or water with food 2 cups, including milk 9-10pm Bedtime 1 cup water 3. Eat Enough ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL RMR + Growth + Daily + Exercise Activity 3. Eat Enough- for YOU Eat the right amount of energy (calories) for YOUR body Energy comes from Carbohydrates, Protein, Fat MICROnutrients (vitamins, minerals, phytonutrients, etc) RDA, MyPlate - general guidelines You are unique! ‒ Genetics ‒ Stages of development ‒ Frequency, intensity, duration of physical activity 3. Eat Enough- What if I don’t? • Weight loss • Strength loss • Inability to adapt to training regimen • Diminished performance • Soreness, joint pain • Lethargy • Chronic fatigue • Micronutrient deficiency • Respiratory infections • Menstrual or endocrine abnormalities • Decreased bone mineral density • Overtraining syndrome 3. Eat Enough- Snack for success Handful of nuts + orange Greek yogurt + apple 1 cup skim chocolate milk ½ nut butter + jelly sandwich ¼ cup dried fruit + nuts + cereal Hummus + veggie roll-up ½ cup tuna + crackers http://www.teamusa.org/About-the-USOC/Athlete-Development/SportPerformance/Nutrition/Resources-and-Fact-Sheets 4. Eat the Right Stuff- Balance & variety Vegetables 3+ Fruits 3-5 Grains 9-15 Milk Products/Alternatives 3 Meat/Plant Protein Foods 12 oz Spices for flavor! Fluids 4. Eat the Right Stuff- CAUTION • Energy drinks • So-called performance-enhancing supplements • Regulation issues • Lethal combinations 5. Eat it at the Right Time- Breakfast Jump-start metabolism Enhance energy level Provide fuel for classes and workouts Athletes who eat breakfast really do eat more appropriate amounts throughout the day than people who skip 5. Eat it at the Right Time- Breakfast 2 slices of whole wheat toast 2 tablespoons of peanut butter 1 banana 2 cups lowfat milk Omelet Wrap 2 eggs 1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice 2 cups dry cereal 1 cup lowfat milk 1 oz nuts 1 pear Smoothie ½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or banana ice Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread 1 cup 5. Eat it at the Right Time- Protein Spread protein evenly throughout day Protein in post-resistance workout snack • Minimize muscle breakdown • Maximize muscle growth • Normal hormonal and immune functions 5. Eat it at the Right Time- Protein About 10 g protein: 1 ounce meat 2 eggs 1 cup milk/yogurt 2T peanut butter 1 ounce cheese 2/3 cup beans 1/3 cup nuts 5. Eat it at the Right TimeFuel Your Training 3-4 hours before training • • • Foundation: long-lasting carbs + high-quality lean protein Before game: low fat, low fiber, not spicy, nothing new, nothing risky 5. Eat it at the Right TimeFuel Your Training 30 minutes to 1 hour before training ‒ ‒ ‒ ‒ Fruit Crackers/Pretzels Honey/jam sandwich Focus on carbs, low fiber, fat, protein 5. Eat it at the Right TimeFuel Your Training After training ₋ Replace carbs, add protein especially after resistance exercise Enjoy Food! Understand your needs enough the right stuff the right time Eat foods you like! 80/20 Rule Thank you!