Transcript 2016-2017_Football___Off

Fueling the Athlete
Clear Falls Knights
2016 – 2017 Football and Off Season
Nutritional Information Guide
Why Sports Nutrition?
• Performance: Pre-exercise nutrition fuels workouts and
games
• Hydration: To prevent decreases in performance due to
dehydration
• Recovery: Post-exercise nutrition helps athletes recover
and repair after a workout
• Body composition changes:
– Decrease body fat, increase lean mass
– Lose weight/gain weight
Carbohydrates
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Purpose: Body’s choice for energy; primary energy contributor during exercise
Types of Carbohydrates: Simple & Complex
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Simple: jelly, cookies, hard candy, juice, milk (Most forms of Simple Carbohydrates
provide quick spikes in blood sugar but hold very little nutritional value)
Complex: bread, pasta, cereal, bagels
• Your Body Stores Carbohydrates in your
muscles in a form called Glycogen
Where to get your Carbs
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Whole Grains and Wheat Products
Fruits/Vegetables
Dairy Products
Sport Drinks
**Without adequate carbs, you will feel tired, fatigued, and will not recover as fast
Carbohydrates: Best Choices
o Why grains?
• Rich in carbohydrates, B Vitamins, give lots of energy
o Should be the largest part of your diet
o Best Choices
o Wheat Bread, Oat Bread, Wheat Bagels, Wheat English
Muffins, Wheat Tortillas
o Cereals: Total, Shredded Wheat, Cheerios, Granola
o Oatmeal, Cream of Wheat
o Brown Rice/Wheat or Multi-grain Pasta
o Wheat Crackers/Whole Grain Granola Bars
Protein: Best Choices
o Purpose: Build/repair muscles, boosts immunity, Red Blood
Cell production
o Lean Meat
• Chicken, turkey, lean ham, lean red meat, fish, tuna, turkey
bacon, and turkey sausage
• Lean meat is meat that does not have a lot of fat in it. Take the
skin off the meat.
o Eggs and Egg Whites
o Low-fat dairy products
• Milk, cheese, yogurt, cottage cheese
o Whey protein powders and smoothies/shakes made with
it…whey protein absorbs very quickly
o Nuts, seeds, peanut butter have some protein
Fat
o Purpose: major energy source in body
o Functions:
• Helps cushion the body’s organs
• Regulates body temperature
• Aids in fat-soluble vitamin transport and absorption
o Fat usage in exercise:
• In aerobic exercise, both fat and carbohydrate are used for fuel
– ex. Jogging, biking, swimming
• In anaerobic exercise (high intensity), carbohydrates, and some
fat is the primary source of fuel for exercise. Once your body
exhausts most carbohydrates stored in the muscles, your body
begins to burn fat as its source for energy
Fat: Best Choices
o Saturated Fats: “Bad Fats”
• Fried Foods, pastries,/baked goods, creamy foods
o Unsaturated Fats: “Good Fats” (Monounsaturated
and Polyunsaturated)
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Peanut Butter, almond butter, nuts, seeds
Olive Oil, Canola Oil
Avocado
Flaxseed or flaxseed oil
o Remember that you get some fat in dairy
products, meats, whole eggs, and energy
bars/shakes
How to Read the Back Label of Food
Pre-Exercise Meal Timing
o How much time should I allow for digestion of food?
• Allow 3-4 hours for large meal
• Meat, pasta, vegetables, salad, roll
• Allow 2-3 hours for smaller meal
• Sandwich, crackers, baked chips, fruit
• Allow 1-2 hours for a blenderized meal to digest
• Smoothie, protein drink/shake
o Carbohydrate snack 30 minutes before exercise
provides “energy burst” for performance
o 50-70% carbohydrate, low to moderate amount of protein
and low in fiber
o Examples: Granola Bars, Bananas, Bagels, and Rice Krispy Treats
Squares
Pre-Event: The Night Before Meal
• The goal of this meal is to boost glycogen stores in your muscles, prevent
low blood sugar, and to over-hydrate your body.
• Most importantly, drink as much fluid as possible; preferably water, the
night before the event
• The night before the event is the MOST IMPORTANT meal and should be
high in Carbohydrates and low in Fats.
– This meal should be something you like, this is not the time to try out new
foods and recipes.
– Examples of food: Pastas, Potatoes, and Rice Dishes
• Research has shown that it takes your body anywhere from 22 to 48 hours
to absorb carbohydrates and turn them into glycogen stored in your
muscles. With that said, try carb loading two nights before a game instead
of the standard 1 night before.
Pre-Exercise Eating
o Pre-exercise meal: 3-4 Hours Before Event
• High carbohydrate
• Low in fat and fiber
• These slow down digestion so you want to limit these
• Low protein
• Also slows down the digestion
• Plenty of fluids
• Example of Foods: Bagels, Bananas, Fruit Juice
o Limit these Foods: Potato Chips (fat), Fries (fat), Peanut Butter (protein)
o Immediate Pre-exercise snack
• 30 minutes before workout/game
• High carbohydrate, small amount of protein to provide you with a
boost of energy
• Ex: Bananas, Fruit Slices, Bagels, Granola Bars, Rice Krispy Treats
Squares
Energy Consumption During a
Texas High School Football Game
• A Texas Varsity High School Football Game averages 3-4 hours
• According to Texas A&M Football, athletes need 30-75 grams of
Carbohydrates per Hour to sustain performance
– Players who play Both sides of the ball should consume the upper end of that
number: 75 grams of Carbohydrates per Hour
– Players who play one side of the ball or don’t get in regularly should consume
the lower end of that number: 30 grams of Carbs per Hour
– During the Game consume Gatorade to replenish the Carbs, and plenty of
fluids
• Halftime of a High School Football Game
– A Texas High School Football Halftime lasts 28 minutes
• Meeting part of your energy needs can come from consuming Gatorade
with twice as much water during a game and during Halftime
• During Halftime consume slices of fruit and Rice Krispy Treat Squares and
DO NOT FORGET to Hydrate, Hydrate ,Hydrate
Post-Exercise Nutrition
o The three R’s to post-workout recovery
• Replenish carbohydrate burned during exercise
• Repair damage done to lean muscle mass
• Rehydrate the body with fluids
• A 2% loss of dehydration can cause 10% decrease in
performance
Post –Exercise 2-Hour Window
o 2-Hour Window of Recovery
o Your body has a specific time period, post-exercise,
when you are able to more effectively take up nutrients
• 0-45 minutes
o Best time to eat at least a snack…muscles more sensitive to absorb
nutrients!
• 45 minutes – 2 hours
o Try to get a nice size meal or larger snack
o The WINDOW is the most important time to consume
plenty of carbohydrate, protein, and fluids to
replenish and refuel
o Essential if participating in Two-A-Days!
THINK ABOUT THIS!
Daily Practice Eating
• Football is not just a once a week activity. At Clear Falls there are 3-4
practices before a Varsity Game, and generally 3 practices before a JV
Game.
– A practice should be as physical and mentally demanding as a game. The closer
a practice simulates game speed, stress, mental, and physical toughness, the
better the practice.
– All these practices require enough fuel/energy for you to perform at maximum
and to improve.
• Think: If I know that I need to load my body up with glycogen stores from
carbohydrates 1-2 nights before a game, shouldn’t I always keep my body’s
glycogen stores at near full throughout the week to handle the practices?
Therefore what you eat on weekends and at night after a practice, will
determine your fuel/energy stores and output for the next day’s activity.
• If you eat like crap 6 days a week and then load up on carbs the night
before a game, you’re not doing much to help yourself.
• Glycogen stores need to be restored on a daily basis, not just once a week.
– Suggestions: Baked Potato, with little to no extras, bowl of brown rice,
pasta, wheat bagel spread with peanut butter and jelly.
Post-Exercise Eating
o 4:1 carbohydrate: protein ratio
• What is that?
o This ratio represents a food that has 4 grams of carbohydrate for
every 1 gram of protein
• Why is that important? 2 main reasons…
o Body NEEDS lots of carbohydrates post-exercise to replace energy
stores…Carbohydrates come first!
o Carbohydrates “help” protein enter the muscle cell; they “unlock”
the cell to allow nutrients in
o Body needs some protein to start repairing tiny muscle tears
o The Carbohydrates help “push” the protein to the intestines for
quicker absorptions. Protein alone generally takes a long time to
digest, and the nutrients needed in the 2 hour window would not
be absorbed in time.
Carbohydrate: The Body Guard
Protein Only
Carbohydrate + Protein
Nature’s Recovery Fluid
o Nature’s Recovery Fluid: Low-fat Chocolate Milk
o How does it help with recovery?
• It is a 4:1 Ratio of carbohydrates and protein
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o Carbohydrates to replenish glycogen stores (milk is a simple carb)
o Protein to repair muscle breakdown (milk contains whey protein)
90% water for hydration & to replace fluids sweated out
Potassium which helps with fluid/mineral balance as well as muscle
contraction
B vitamins that help convert food to energy to fuel working muscles
Calcium, phosphorus, and vitamin D to promote, maintain and build
strong bones
Weight Gain Tips
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Eat 6-7 meals a day
DO NOT skip breakfast!
Drink milk and/or juice with meals
Eat a high calorie meal or shake before bed
Make high-calorie food exchanges (more on this in the next slide)
Many athletes believe the way to gain weight is to eat a high Protein
diet. But you should note that excess Protein is stored as Fat.
o Instead continue making the bulk of your diet Carbohydrates, to ensure
you have the proper fuel for your muscles to perform intense musclebuilding exercise
o This is not an excuse to eat lots of “junk food”
• You should still consume a healthy ratio of carbs, proteins, and fats…
• A 3:2:1 Rule is ideal…your diet should have 3 times as much carbs as fats,
and 2 times as much proteins as fats consumed.
High Calorie Food Exchanges
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Choose
Bagel/Thick rolls
Waffles
Granola
Peanut Butter
Nuts
Trail Mix
2% Milk
Sautéed vegetables
Milk/Juice at meals
Sports Drinks at practice
Instead of
Bread
Toast
Cereal
Butter or jelly
Candy
Granola Bar
Skim Milk
Steamed Vegetables
Water
Water
Weight Gain Food Ideas
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Add 2 Tbs. peanut butter to oatmeal
Add peanut butter and honey to waffles, pancakes, toast, and bagels
Add low fat granola to cereal, oatmeal, or yogurt
Put nuts on salad, tuna, in cereal and trail mix
Mix high calorie protein powder with 2% milk
Drink and make shakes with low fat chocolate milk
Eat a PBJ sandwich as a “dessert” post meals
Remember: Trying to gain weight is not an excuse to “pig out” on nutrient
poor foods (junk food)
o You are not trying to gain “fat” weight, you are trying to increase your lean
muscle mass.
o Weight Gain is a part of your exercise program. So if you DO NOT workout then
DO NOT attempt weight gain…since all of your weight gain will most likely occur as
FAT stores and not muscle gain.
Weight Loss/Leaning Out Tips
• Eat small meals often….5-7 times/day
• Don’t skip meals and eat adequate portions
• Eat quality, healthy foods combining complex carbs, lean
protein, and healthy fat at each meal
• Eat more carbs in the morning, daytime, and around
exercise. Eat a smaller quantity at dinner and late at night;
use the fist rule at dinner
• Avoid refined carbohydrates, fried foods, high fat foods,
baked goods/pastries/doughnuts, creamy
sauces/spreads/dips
• You should not restrict (reduce) your caloric intake when
training as an athlete, you should be making more healthy
food choices from what you eat.
Weight Loss/Leaning Out Tips cont’d
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Stay away from “crash” diets…these are the ones that market themselves as quick fixes…a diet
that miraculously makes you lose ten pounds in a short period of time. These are usually too
hard to stay on and generally the weight you lose does not come from fat, but from other
sources like muscle and fluids.
A High Protein diet is NOT the most optimal diet, and even though you may lose weight it is
not necessarily “good weight.” When you do not eat enough Carbs to sustain glycogen
(energy) levels for activity your body will start to use protein stores…and this means your lean
muscle tissue.
You should maintain a high carbohydrate diet and limit your fat as much as possible. After
burning and using most of the carbohydrates and proteins, your body will have to turn to your
fat stores for energy.
Don’t restrict your body from food when you are hungry…it will eventually lead to
overeating…just make better choices
– Example of altering your diet: Everyday you eat an afternoon snack of a bag of Doritos
and a Pepsi equaling 600 calories, while your teammate has a cup of low-fat yogurt and
an apple equaling 250 calories. By not excluding food from your diet, but making better
choices, you have unknowingly reduced the amount of fat and calories and chose
healthier substitutes and this will help you lose weight
“Under-recovery” and Nutrition
o Under Recovery
o Failure to fulfill current recovery demands
o Can lead to progressive fatigue and underperformance
o Nutrition recovery
o Pre workout fuel so body has energy to train
o Fueling immediately after workout with carbs, fluids, and
some protein to promote muscle carbohydrate (glycogen)
re-syntheses and repair of lean muscle mass tears
o Fueling on the “off-day”
o Off day is a chance to recover nutritional status to 100%
o Athletes should consume meals and snacks as frequent as training
days including carbohydrates, protein, healthy fats, and lots of
fluids
o The “Gas Tank” – if you end Saturday with no gas in your truck and
add no fuel on Sunday, even though the truck just sits still, will it
have enough gas on Monday morning? NO…still empty
SLEEP AND ATHLETIC PERFORMANCE
SLEEP DEPRIVATION
• Sleep is often an under looked factor in athletic performance.
• Simply Put: The more sleep an athlete gets, the better his performance
• Sleep Deprivation (consistent lack of sleep) has a negative effect on an
athlete’s performance. With sleep deprivation the body produces more of
the hormone cortisol which is a stress to the body. Sleep deprivation also
reduces the output of naturally occurring Human Growth Hormone (HGH)
from the Pituitary Gland. Naturally occurring HGH is needed in precise
amounts for the optimal functioning of a number of physiological
processes and growth of body tissues, including muscle fibers and is only
produced during sleep.
• When we cut our sleep short, we blunt the effect of Human Growth
Hormone, thus also limiting our recovery and muscle growth ability.
• So the less sleep, the less recovery hormone being produced in your body.
Benefits of Good Sleep
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In a study performed at Stanford University, student athletes were asked to
increase their sleep to 10 hours a day for six to seven weeks. Overwhelmingly, the
study showed that athletic performance, including sprint and reaction time,
increased with more sleep. Lead author Cheri Mah of the Stanford Sleep Disorders
Clinic and Research Laboratory says, “It is interesting to note that many of the
athletes in the various sports I have worked with, including the swimmers in this
study, have set multiple new personal records and season best times, as well as
broken long-standing Stanford and American records while participating in this
study.” (Extra Sleep Improves Athletic Performance, 2008)
In this study, it was also reported that the individual athlete’s total mood
disturbances improved, as well as reduced fatigue.
Sleep is critical to good athletic and academic performance. Good sleep can help
an athlete manage stress and can lead to better eating habits. (Teens and Sleep,
2013)
A Few Last Thoughts
• “Nutrition can Make a Good Athlete Great and a Great
Athlete Good”
• Without proper nutrition and recovery, such as sleep,
your athlete will not make as great of gains. They will
not be able to maximize the benefits of the workout.
• “Feed the Athlete not the Stomach” – After an intense
workout, practice, or game, your athlete needs to
recover, repair, and rehydrate with the proper
nutrition. That is feeding the athlete. Feeding the
stomach is eating a bunch of junk food after a hard
practice because your hungry and that’s what you
want, not need.