Transcript musnutrition - The MUS Lower School Blog

Nutrition for Performance
Charlotte Caperton-Kilburn, MS, RD, LDN
Are you winning at nutrition?
• Are you
– Breaking the fast?
• Eating breakfast
Are you winning at nutrition?
• Are you
– Eating at least 3 meals per day?
• Preferably 6 small meals for better fueling
Are you winning at nutrition?
• Are you
– Drinking at least 8-8 oz glasses of water
each day?
Are you winning at nutrition?
• Are you
– Eating the majority of your intake from
carbohydrate rich foods (whole grains,
fruits, low-fat dairy products) with lean
protein and healthy fat selections?
Nutrition Building Blocks
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Carbohydrates
Proteins
Fats
Vitamins and minerals
Fluids
What are the best energy foods?
• Carbohydrates best fuel your muscles
with the energy you need to exercise or
just to perform in life
Nutrition Building Blocks
• Carbohydrates (CHO)- the primary source of
energy to working muscles
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fruits,
vegetables,
whole grain breads and cereals
milk
yogurt
• Provide Fiber, Vitamins such as A and C,
Calcium, B vitamins
Nutrition Building Blocks
• Protein-
essential to muscle growth, and repair, making red blood
cells and making hormones and enzymes which help regulate metabolism
– Best sources
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Beef, pork
Poultry
Fish
Beans
eggs
– Good Sources
• nut butters
• milk, yogurt, cheese
Provide protein, iron and B vitamins
Nutrition Building Blocks
• Fat
– the body requires two essential fats linoleic acid
and alpha linolenic acid (omega-3 fatty acids can
lower triglycerides and improving mood).
– needed in every cell and allows fat soluble vitamins
to be utilized by the body, protects the body, and
helps keep brain and nervous system healthy.
Nutrition Building Blocks
Fat sources –
Nuts
– Oils
– Margarine
– Salad dressing
– Beef, pork, chicken, fish
Nutrition Building Blocks
• Vitamins and minerals –
– do not provide energy but
• they do help unlock the energy stored in food
for the body to use as fuel
Fluids for Performance
• Water is one of the
most important
nutrients in your
diet.
•
1% loss of fluids can affect your
performance (dehydration)
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Milk
water
100 percent juice
sports drinks
Fruits and vegetables
Fueling Plans
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active
teenages
Calories
about 2,200
Grain group
9
Vegetable group
4 (2c)
Fruit group
3
Milk group
4
Meat group
2 (6 oz)
active
athletes
about 2,800
about 3,400
11
13
5 (2.5 c)
6
4
5
4
5
3 (6-9 oz)
4 (8-12 oz)
Fueling Plans
• Easy way to fuel for fitness and health
is to fill your plate with
• (This is a visual that will help to ensure nutrition for health put
might not provide enough energy if you are involved in sports.)
• 1/3 grains
• 1/3 fruits and vegetables
• 1/3 lean protein sources
Eat a variety of
high-carbohydrate,
low-fat foods
Carbohydrate
55 - 70%
Fat
<30%
Protein
12 - 15%
Primary Factors that Affect
Athletic
• Genetics Performance
• Training
• Nutrition
Carbohydrates are the
primary Source of Energy for
Your Muscles
Carbohydrates
Glucose
Glycogen
Fueling plans
• Eat breakfast everyday
– Mini snack before exercising enhances stamina and
endurance
– Mini snack after exercising
– Find something that works for you whether liquid
or solid
Choosing the Right Fluids During
Exercise
• Cold water
– absorbs quicker
– tastes better
– cools down body
temperature in warm
weather
– economical
• Sports drinks, juice
– provides energy
– tasty
Fueling Plans
• Experiment with foods during the
training sessions
• Stock your pantry with healthy options
• Eat regular meals throughout the day
• No longer than 4 hours between meals
• Hydrate continually during the day
Rewards of HighPerformance Nutrition
Train longer and harder
Delay fatigue
Help your body recover faster
after working out
Perform much better overall
• Everyone wins with good nutrition
• References
• Nancy Clark’s Sports Nutrition Guidebook 2nd edition
• Mypyramid.gov
• Fueling the Teen Machine Ellen Shanley and Colleen Thompson