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Performance Nutrition Annandale Atoms Girls Basketball Cheryl Toner, MS, RDN Sports Dietitian [email protected] PERFORMANCE NUTRITION A TEAM PLAYER THAT MAKES THE DIFFERENCE Physical Conditioning Strategy Desire Mental Toughness Coaching Performance Nutrition Cheryl Toner, Sports Dietitian [email protected] 5 Ways to Amplify Sports Performance 1. Start and stay hydrated. 2. Get a good night’s sleep. 3. Eat enough. 4. Eat the right stuff. 5. Eat it at the right time. Cheryl Toner, Sports Dietitian [email protected] 1. 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 Cheryl Toner, Sports Dietitian [email protected] Headache Flushed skin Weakness Poor concentration Light headedness Nausea Vomiting 1. Start & Stay Hydrated- How? Before exercise 150 lb After exercise 147 lb 3 lb (2% of starting body weight!) 3 x 20 = 60 oz needed to replace lost fluids Cheryl Toner, Sports Dietitian [email protected] 1. Start & Stay Hydrated- Have a plan! Time Meal/Event Fluid Intake 6am Breakfast 1-2 cups, including milk Mid-Morning Classes 2 cups, sip regularly on water Mid-Day Lunch 2-4 cups, including milk Mid-Afternoon Classes/ Pre-Training 2 cups water, sip regularly on water 4-5:30pm Training 2-5 gulps every 15-20 minutes By 6pm Post-Training Recovery milk or other beverage 7-8pm Dinner 2 cups, including milk 9-10pm Bedtime 1 cup water Cheryl Toner, Sports Dietitian [email protected] 2. 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 Cheryl Toner, Sports Dietitian [email protected] ENERGY CALORIES 3. Eat=Enough Calories are a measure of energy Your body uses energy to do work FUEL RMR + Cheryl Toner, Sports Dietitian [email protected] Growth + Daily Activity + Exercise 3. Eat Enough- for YOU Eat the right amount of energy (calories) for YOUR body ‒ ‒ ‒ ‒ Carbohydrates, Protein, Fat MICROnutrients help your body use calories well RDA - general guidelines You are unique! • Stages of development • Frequency, intensity, duration of physical activity Cheryl Toner, Sports Dietitian [email protected] 3. Eat Enough- What if I don’t? Weight loss Strength loss Poor adaptation to training Diminished performance Soreness, joint pain Lethargy (tiredness) Chronic fatigue Micronutrient deficiency Respiratory infections Menstrual or endocrine abnormalities Decreased bone mineral density Cheryl Toner, Sports Dietitian [email protected] 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 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 Cheryl Toner, Sports Dietitian [email protected] 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 Cheryl Toner, Sports Dietitian [email protected] 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 Cheryl Toner, Sports Dietitian [email protected] 5. Eat it at the Right Time- Protein About 10 g protein: 1 ounce meat 2 eggs 1 cup milk/yogurt 2T peanut butter Cheryl Toner, Sports Dietitian toner@cdtconsult. 1 ounce cheese 2/3 cup beans 1/3 cup nuts 5. Eat it at the Right Time- Fueling Training 3-4 hours before training – – – 30 minutes to 1 hour before training ‒ ‒ ‒ ‒ Foundation: long-lasting carbs + high-quality lean protein Before game: low fat, low fiber, not spicy, nothing new, nothing risky Fruit Crackers/Pretzels Honey/jam sandwich Focus on carbs, low fiber, fat, protein After training Replace carbs, add protein especially after resistance exercise Questions?