Transcript SAQ NUTRITION PP Kruse notesx

Nutrition for
Athletes
SAQ NUTRITION UNIT
Top 12 Nutrition Facts for Athletes
1.
Eat a large breakfast that contains carbohydrates and protein
EVERYDAY!!
2.
Eat a minimum of 4 meals a day, 5-6 would be best and eat every
2-3 hours
3.
Carry a water bottle with you and drink even when you are not
thirsty
4.
Sleep a minimum of 8 hours a night; your body repairs/recovers
when at rest. Sleep=gains in muscle strength and size
5.
Take a daily multiple vitamin/mineral supplement cleared by
strength training staff
6.
Eat carbohydrates, proteins, good fat and vegetables at every
meal
Top 12 Nutrition Facts for Athletes,
continued.
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?
 Optimize
 Delay
athletic performance
fatigue
 Enhanced
healing of injuries and/or illness
 Aids
muscular recovery after a workout
 Live
a healthier life
Before We Get Specific…
There are five main nutrients that every athlete
needs to succeed:

Water

Carbohydrates

Protein

Fat

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
potential injuries.

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
What are the consequences of
dehydration?

Amount of blood pumped with each heart beat
decreases.

Exercising muscles do not receive enough
oxygen.

Exhaustion sets in and the athlete’s performance
suffers.

By-products of exercise are not flushed out of
the body as regularly.
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
exercise

*Beverages that contain alcohol and diuretics (caffeine is a diuretic,
so coffee and soda ARE NOT good fluid replacement drinks) cause
water loss
Avoiding dehydration

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
loss.
What to drink:


WINNERS

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

Milk
LOSERS

Soda/Pop – usually high in concentrated sugar which can cause diarrhea
and cramping.

Energy Drinks

Sweet Tea

Alcohol
AVOIDING DEHYDRATION

HOW MUCH FLUID:
 Up
to 3 CUPS
WHEN:
2 HOURS before Event
2
cups 15-30 minutes pre-game
Pre-event
1
cup every 15-20 minutes
During Event
2
cups for every 1 lb loss of body #
Post-Event
½
your body weight in ounces
Example: 160 lbs = 80 oz. of fluids daily
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
eat?
 You
should eat SIMPLE carbs immediately
before a competition, you should eat
COMPLEX carbs hours before an event(also
known as empty carbs)
 The difference between the simple and
complex is how quickly it is absorbed and
digested.
Simple Carbs are simple sugars, quickly absorbed and digested.
Examples, fruit and veggies.
 Complex carbs are starches from by long chains and take longer to
breakdown. Example, white bread and pastas.

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
used

When extra protein is consumed, the body stores it as fat and uses it
when necessary

Used for building and repairing muscles, red blood cells, hair, and other
tissues. Muscle tissue depends on protein to repair the damage done
during exercise.

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

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
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
recommended amount.
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
perform better.
Fat Choices

Healthier fat choices include:

Nuts

Seeds

Olive oil

Canola oil

Fish

Avocados

Olives
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
to sunlight.

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)
Supplements

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
their diets

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
fat.

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
sports drinks

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
possible.
FAT LOSS

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
coach.
RECOVERY NUTRITION

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.

COMMON MISTAKES:

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)

Energy bar
Your CARB needs after exercise

You must eat your required amount to fully replace carbohydrate
stores.

BODY WEIGHT
120 lbs
140 lbs
160 lbs
180 lbs
200 lbs
220 lbs
240 lbs
270 lbs
CARBS (grams)
55
64
73
82
91
100
109
125
Carb foods for RECOVERY
Rice, cooked
Pasta, cooked
1 cup
1 cup
Bagel
English muffin
1
1
Oatmeal, regular
Raisin bran
1 cup
1 cup
Grapenuts
Whole-wheat bread
bread
1 cup
slice
1 slice
Granola Bar
Fig Newton
1 pkg
1
Pizza (cheese)
Raisins, seedless
seedless
Raisins,
1 slice
½ cup

Grapes
Banana
1 cup
1

Potato, mashed
1 cup
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Corn
Baked Beans
Milk, skim, or 1%
Frozen yogurt, low fat
Pudding, chocolate
Low-fat vanilla shake
Gatorade
Cranberry Juice box
Power bar
Crunchy Granola bar
Builder Bar
Clif Bar
Harvest Bar
Met-Rx High Protein
Protein Plus Power Bar
1 cup
1 cup
1 cup
1 cup
1 cup
1 serving
8 oz.
1 cup
1
1
1
1
1
1
1
** Bold foods can be packed in your bag!
SNACK ATTACK

Eating frequently throughout the day is the best
way to rev-up your metabolism, and stay fueled
for competition.

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

Granola Bar

Hummus and veggies

Yogurt w granola or fresh fruit in it

Smoothie
Nutrition Breakdown

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
YOUR PLATE?
Healthy Breakfast Options

Whole grain waffles with maple syrup

Handful of walnuts

Granola cereal with milk

Whole wheat toast with fruit spread

Orange juice

Ham and cheese sandwich

Oatmeal

Canadian bacon

Fruit cup

Whole grain English muffin with peanut butter

Fruit smoothie

Graham crackers

Fresh fruit
Healthy Lunch Options

Bean burrito, baked chips and salsa, and 100% fruit juice

Grilled chicken sandwich, baked potato with veggies, iced tea, fruit
cup

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%
fruit juice

Grilled fish filet, large green salad with vinaigrette, steamed veggies,
iced tea
Healthy Snack Choices

Whole grain bagel with peanut butter

Grapes or other fresh fruits

Pretzels

Sliced turkey on whole grain crackers

Light popcorn

Peanuts

Cottage cheese

Trail Mix

Breakfast bars, sports bars

String cheese
Habits for HS & Collegiate athletes
https://www.youtube.com/watch?v=nSnTwDGz7-Q