Nutrition Presentation 2016
Transcript Nutrition Presentation 2016
SAQ NUTRITION UNIT
Top 12 Nutrition Facts for Athletes
Eat a large breakfast that contains carbohydrates and protein
Eat a minimum of 4 meals a day, 5-6 would be best and eat every
Carry a water bottle with you and drink even when you are not
Sleep a minimum of 8 hours a night; your body repairs/recovers
when at rest. Sleep=gains in muscle strength and size
Take a daily multiple vitamin/mineral supplement cleared by
strength training staff
Eat carbohydrates, proteins, good fat and vegetables at every
Top 12 Nutrition Facts for Athletes,
7. Eat more raw vegetables. EX: Uncooked carrots, broccoli, cucumbers,
onions, tomatoes. At least 5 servings. More = better
8. Eat a complete meal (rule 6) 15-45 minutes after practice,
conditioning, or weights. Eat a small meal 30-60 minutes before training
9. Limit yourself to one of the following per week: fast food, fried foods,
pizza, cheeseburgers, sweet snacks. Fried food 95% unhealthy, 5% healthy
10. Do not drink cola, iced tea, or any other drinks that contain: Pepsi,
grape drink, iced tea, lemonade energy drink
11. Last meal (small) of the day should be 1.5-2 hours before you go to
bed, mostly protein
12. To gain weight eat more and more often, to lose fat eat the same
amount of calories but eat more often
Why is it Important?
healing of injuries and/or illness
muscular recovery after a workout
a healthier life
Before We Get Specific…
There are five main nutrients that every athlete
needs to succeed:
Vitamins and Minerals
The Importance of Hydration
Water is one of the most important things for an athlete to have
because a lot of fluid can be lost during training/competitions
Approximately 70% of your muscle tissue is WATER!
Think about it like this: Every drop of water that you sweat out MUST
be replaced. Otherwise you risk dehydration, fatigue, and other
Athletes need 11-14 cup of total fluid per day
You only feel thirsty when you’ve lost too much water SO:
DRINK EVEN WHEN YOU ARE NOT THIRSTY
Increase Your Fluid Intake
Drink on a schedule, not just when you are thirsty
Carrying a water bottle helps with this
Gulps are better than sips to increase your fluid intake
Try to avoid caffeine, carbonation, and fruit juice just prior to
*Beverages that contain alcohol and diuretics (caffeine is a diuretic,
so coffee and soda ARE NOT good fluid replacement drinks) cause
Your brain signals thirst, and by the time you realize you are thirsty you
have lost 1% of your body weight. 1% = 1 ½ lbs loss for 150lb athlete
For every 1lb. lost = drink 2 cups of water
A 2% loss can significantly hurt your performance, and can lead to
heat exhaustion and eventually heat stroke.
Ideally, pre- and post- exercise weight should be the same, indicating
that intake has equaled output.
Remember, weight loss during exercise represents fluid loss not fat
What to drink:
Water – preferred fluid before, during and after
Sports Drinks – may provide a competitive edge during continuous exercise
for 60 minutes or longer
Juices – best if used after exercise to replace fluids and carbs. Their
concentrated fructose can cause cramping and diarrhea
Soda/Pop – usually high in concentrated sugar which can cause diarrhea
HOW MUCH FLUID:
to 3 CUPS
2 HOURS before Event
cups 15-30 minutes pre-game
cup every 15-20 minutes
cups for every 1 lb loss of body #
your body weight in ounces
Example: 160 lbs = 80 oz. of fluids daily
The Call for Carbs
Carbohydrates are the main fuel for an athlete’s body
Carbs provide up to 50% of an athlete’s energy
Including the proper amount of carbohydrates in your diet will aid
your performance and strength
An athlete’s diet should contain 50-70% carbohydrates
Excess carbs stored as GLYCOGEN in muscles/liver and provides
energy when needed
Low carb diets for athletes can lead to sub-optimal performance
What are the Carbs you should
You should eat COMPLEX carbs, not SIMPLE carbs (also known as
Examples of foods with simple carbs:
Examples of foods with complex carbs that provide energy include:
Fruits (bananas, apples, etc.)
Bread (preferably whole grain)
The Power of PROTEIN
Most athletes know that protein is important in their diet
Proteins are used for energy once carbohydrates and fats have been
When extra protein is consumed, the body stores it as fat and uses it
Used for building and repairing muscles, red blood cells, hair, and other
tissues. Muscle tissue depends on protein to repair the damage done
Although athletes’ protein needs are slightly higher than non-athletes’,
research shows that most athletes can eat enough protein without
using additional supplements or following a high-protein diet
LEAN SOURCES of Meat/Protein
Making lean choices will provide you with the ingredients you need for
re-building your muscle.
BEEF: ground sirloin, filet, round, and lean ground beef (96% lean)
FISH: all fish (not fried)
Chicken/Turkey: skinless (grilled, backed and broiled)
Pork: Center Cut, Lean
Eggs: 1 yolk/day plus egg whites/egg substitutes
Deli Meats: Lean Turkey, Ham or Roast Beef
Soy Products: Tofu, soy milk, edamame (soy beans)
Dairy: 2% sliced cheese, parmesan cheese, low fat cream cheese, part
skim mozzarella, skim or low-fat milk, yogurt
Is too much protein, good or bad?
Consuming more protein than you need may put you at risk for
several health conditions, especially if you follow a high-protein diet
for longer than a few months.
If you consume more protein-rich calories than you burn on a
consistent basis, you will gain weight over time. Without regular
strength training sessions, much of that added weight may show up
as body fat.
Everyone needs protein to maintain good health, but not everyone
needs the same amount. Americans consume double the
How much protein do you need?
An athlete’s diet should contain 15-25% protein.
Protein needs range from .55-.9 grams/pound of body weight for
athletes. **Your protein needs will change throughout your training
schedule. You may require more protein in your strength building phase
vs during your competitive season.
Strength based athletes and athletes in strength building phases of
training --- .7-.9 grams per pound of body weight. For 180lb athlete
eat126-162 grams of protein.
Endurance athletes and athletes in endurance building portions of
training/competition = .55-.64 grams per pound of body weight. For
180lb athlete eat 99-115 grams of protein.
Wait, Fat is Important?
Contrary to what some people believe, a small amount
of fat is very important in an athlete’s diet
Fat is the source of energy for prolonged exercise (an
hour or longer)
Fat should make up no more than 15-25% of calories that
an athlete eats.
Fat takes a long time to break down and be converted
to energy. Moderate your fat intake will help you
Healthier fat choices include:
Vitamins and Mineral
Needed to regulate processes in the body used to utilize energy from
carbohydrates, proteins and fat
Deficiencies of vitamins and minerals can lead to osteoporosis(in
women) and injuries
Important vitamins and minerals include:
Vitamin D – EVERY ATHLETE SHOULD TAKE THIS, promotes bone and muscle
health. It is used for treating weak bones, bone loss, muscle weakness, and
boosting the immune system. Most Vitamin D is obtained through exposure
Calcium – builds bone strength, helps your muscles contract and helps your
nerves to function (found in dairy, dark-green vegetables)
Iron – aids in energy metabolism, deficiency can lead to weakness and
reduced resistance to infection. Vitamin C increases body’s ability to absorb
iron (found in lean meats, eggs, whole grains, green leafy vegetables)
Currently, the supplement industry is a multi-billion dollar industry.
MORE FRAUD EXISTS IN THIS AREA THAN ANY OTHER SEGMENT OF THE FITNESS
INDUSTRY. Many are not regulated by the Food &Drug Administration.
Many people reach for a supplement when they should more closely examine
Supplements are often untested and the effects that they boast about
providing are PLACEBOS, meaning that they are ALL IN YOUR HEAD
Supplements are totally different from taking vitamins, as vitamins are needed
for the body to function properly
BOTTOM LINE: If you are consuming a balanced diet, there is no added value in
any type of nutritional supplement
Increasing LEAN MUSCLE MASS
Strength. Power. Speed.
Putting on lean muscle mass can be even harder than losing body
It takes a great deal of dedication and perseverance and lost
FOOD FOR FUEL to build bigger muscles.
There is no short cut to gaining muscle.
TIPS FOR GAINING WEIGHT
Never skip meals. Get up for breakfast. Cannot skip lunch. Dinner
needs to be prepared and eaten.
Eat 3 snacks every day. Midmorning, mid-afternoon, and evening,
In order to gain weight you need to fuel your body at regular times.
Drink caloric beverages. Choose low-fat milk, 100% fruit juice, or
Choose calorie-dense foods. Eat potatoes, corn or peas instead of
celery or carrot sticks. Choose a banana or cranberry juice instead
of an apple or orange juice. Granola cereal is more calorie-dense
than puffed rice.
Eat more when you can. Take seconds and even thirds when
Losing weight is a delicate balancing act. You must consume
enough calories to maintain your muscle mass an preserve your
metabolism while creating a slight energy deficit.
Creating new lifestyle habits (reducing fat intake, modifying junk
food habits) is always the best way to go!
**BE CAREFUL: if you cut back on calories too much, the weight you
lose can be mostly muscle.
**Exercise must be included in your weight loss plan. Use body
composition testing to help monitor your weight loss.
TIPS TO HELP LOSE BODY FAT:
Eat frequently throughout the day boosts metabolism, and
maintains lean muscle tissue.
Limit or restrict high fat and fried foods.
Minimize late night eating. Eating late at night can be detrimental to
weight loss due to late night choices. If you are hungry, EAT but
choose fruit, vegetables or low fat dairy!
Eat higher fiber foods.
Add plenty of fresh fruits and vegetables.
Eat smaller portions.
Add cardiovascular exercise when advised by your conditioning
To recover from the high demands of strenuous exercise/training,
you should REFUEL YOUR MUSCLES WITH HIGH CARBOHYDRATE
FOODS WITHIN 15-30 minutes of exercise.
Remember, carbs are the gasoline for your body. They keep your
body’s fuel tank FULL. You will recover faster and minimize fatigue.
Plan ahead to have the right foods available.
Greasy, fatty foods
Too much protein
Too few calories
HIGH PERFORMANCE RECOVERY
Eat a high carb snack within 15-30 minutes of training.
Follow up with a high carb meal within 1 hour of training.
High performance combination recovery meals/snacks:
Bowl of cereal, low fat milk, and fruit (breakfast)
2 slices of wheat bread and fruit
Pasta, rice, potato, or bread with protein (dinner)
Yogurt and fruit or pretzels (snack)
Your CARB needs after exercise
You must eat your required amount to fully replace carbohydrate
Carb foods for RECOVERY
Milk, skim, or 1%
Frozen yogurt, low fat
Low-fat vanilla shake
Cranberry Juice box
Crunchy Granola bar
Met-Rx High Protein
Protein Plus Power Bar
** Bold foods can be packed in your bag!
Eating frequently throughout the day is the best
way to rev-up your metabolism, and stay fueled
Snacking between meals can increase your
energy levels and improve you performance.
SNACKS to have through the day
Sandwich: lean turkey, ham, roast beef, or chicken breast on 2 slices of whole
grain bread. Light mayo and mustard
Peanut butter and jelly: on whole wheat
Energy Bars: Clif Bar, Builder Bar, Balance, or Zone Bar
Whole Wheat Crackers: add cheese or peanut butter for added protein
Nuts: 15 cashews, almonds, peanuts, pistachios = 100 calories
Small cup of cottage cheese: add fruit
Fresh fruit w/ protein and/or fat: nuts, cheese, peanut butter
Baked chips w salsa: add 2% cheese for increased protein
Hummus and veggies
Yogurt w granola or fresh fruit in it
An athlete’s diet should be:
Rich in carbohydrates (50-70% of calories)
Moderate in protein (15-25% of calories)
Low in fat (15-25% of calories)
Low in empty calories/carbs. You can still eat snack foods, just try to limit
yourself. (EX: Don’t eat pizza more than once per week)
HOW DOES THIS INFORMATION TRANSFER TO
Healthy Breakfast Options
Whole grain waffles with maple syrup
Handful of walnuts
Granola cereal with milk
Whole wheat toast with fruit spread
Ham and cheese sandwich
Whole grain English muffin with peanut butter
Healthy Lunch Options
Bean burrito, baked chips and salsa, and 100% fruit juice
Grilled chicken sandwich, baked potato with veggies, iced tea, fruit
Turkey sub on whole-grain bread, baked chips, apple, water
Rice with vegetables and black beans, garden veggie salad, fruit
cup, skim milk
Healthy Dinner Options
Spaghetti with tomato sauce and sliced veggies, spinach salad, milk
Vegetarian pizza, water, tossed salad, whole-grain roll, apple crisps
Chili with beans and rice, mixed berries, whole wheat crackers, 100%
Grilled fish filet, large green salad with vinaigrette, steamed veggies,
Healthy Snack Choices
Whole grain bagel with peanut butter
Grapes or other fresh fruits
Sliced turkey on whole grain crackers
Breakfast bars, sports bars
Habits for HS & Collegiate athletes