Transcript Eat It - Oakton Athletics

Oakton High School Football
Nutrition Key to Maximizing Performance
Kristin Wood
Certified Fitness Nutrition Specialist
Owner, Max Muscle Fairfax & Manassas
Today’s Topics
1. How Do You Eat?
2. What Effect Does That Have On You?
3. Are You Wasting Your Time Working Out?
4. What Can You Do About That?
Athletes who do not focus on
muscle tissue development
will continue to struggle to reach
their maximum athletic potential.
Joe Wells
Founder & CEO
Max Muscle Sports Nutrition
PEFORMANCE
TRAINING
THE “secret” TO OPTIMAL PERFORMANCE
Does this sound familiar?
Breakfast (maybe) – Bowl of cereal with milk, banana,
toast (approx. 520 calories)
Lunch – Turkey or ham sandwich, chips, cookies, soda
or juice (approx. 650 calories)
PRACTICE 3:45 – 6:00
Dinner – Large chicken breast, rice, vegetable, salad
(approx. 700 calories)
TOTAL CALORIES 1,870
How Many Calories Do Our High School Football
Players Need?
1870 – Number of calories eaten
-1500 – Basel metabolic rate (calories you would burn if
you laid in bed all day)
-2000 – Number of calories burning during weight training,
football workouts
- 750 – Number of calories burned while going to school,
working, driving, etc
Total calorie deficit: -2380 calories
Where did your body find those calories?
Are you wasting your time working out?
• If you are not eating enough protein your body is
catabolizing (liquifying) your muscle so your body
can repair tissue that you have broken down due to
exercise.
• From an athletic point of view, this means less power,
less jumping ability, less speed on the field.
• It also means you are not reaching your hereditary
physical potential.
• If you are not eating enough calories, you will be tired in
school, have trouble concentrating in class and on
homework, and/or be exhausted by the end of the day.
How Many of You Want
that To Be Your Plan?
Here’s What To Do
About It:
120 mg/dl
80 mg/dl
31/2 TO 4 hours
Eat Like An Athlete or Eat Your Athletic
Potential
lunch
dinner
Coffee & SKIP
breakfast
9:00am
12:30pm
+
+
4:00pm
--
5:30am
10:30pm
5:30am
7:00pm
__
__
17 hours catabolic
Eat Like an ATHLETE
Mid morning
snack
5:30am
lunch
+
dinner
+
9:00am
Before bed
snack
+
12:30pm
+
4:00pm
+
7:00pm
+
10:30pm
2:00am
5:30am
__
breakfast
Mid afternoon
snack
3 1/2 hours catabolic
Positive nitrogen Balance
Negative nitrogen Balance
What is the difference between a
carbohydrate and a protein? What are healthy fats?
Carbs 1-2 hours, Protein 3-4 hours, Fat 4-5 hours
Tbermic effect of foods; difference in how long you feel full
Make Sure to Recover Post-Workout
For approximately one hour after a work-out our muscles are
“more” insulin sensitive and ready to absorb nutrients for
repair… Take advantage of this timing opportunity!
Potential Anabolic Activity %
120
100
80
60
40
20
0
0
15
30
45
60
Minutes
75
90
120
So, what do you need to eat post-workout?
•
--A Protein Shake with at least 25 grams of protein (look for a quality whey
protein that comes from the United States. (Try Max Triple Whey Protein,
Gourmet Gainer, or Syntha-6, for example.)
•
--A smoothie with 3-4 scoops of Gainer protein, 8-12 ounces milk, banana or
berries (½ cup) or both, ½ cup ice and blend. (Feel free to try chocolate,
peanut butter and banana or any other flavors and ingredients.)
•
--OR a protein bar, something around 20g of protein.
•
--OR any snack with 20g or more protein
Effect of post-workout supplementation on subsequent
exercise bout.
4 hours – 55% improvement
Adapted from Williams et al.
How Much Protein?
Study – Chesley (et al, 1992)
• Study indicated that an intake of approximately 2 grams
of protein per kg of bodyweight is required to maintain
positive nitrogen balance (lean muscle development) in
strength-training athletes.
• That’s approximately .8-1.0 gram per pound of body
weight.
Breakfast: Eat It
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•
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•
You’re starting the day after fasting overnight, which means your body has
been breaking down lean muscle to repair itself. That means you must get in
protein for lean muscle, carbs for energy, and healthy fats to prepare for your
day.
What is a good breakfast?
--3-4 eggs, hardboiled, scrambled or fried in olive oil, (egg whites or egg
substitute are OK). Throw in some ham, turkey, veggies, cheese broccoli, etc.
--1 or 2 slices of whole wheat toast, or high protein whole grain bread.
--Apple, orange or fresh fruit, 8 ounces milk
OR instead of cooking. try this healthy shake: 12 ounces milk, 1 banana, ½
cup strawberries or any frozen berry, 3-4 scoops weight gainer protein, ½ cup
of ice. Blend and enjoy a powerful shake with 35 plus grams of protein, carbs
and healthy fats! Note: You can also replace the milk with juice, depending
on your flavor preference.
SUMMARY
• Protein is very important for many metabolic processes and many
athletes don’t get enough protein in their diet.
• Eat PROTEIN AND CARBS every 3.5 to 4 hours throughout the day,
eat protein immediately after workout
• Portion size is typically 25-40 grams.
• It is better to eat a multi-source protein in regularly spaced out
intervals instead of a couple large portions per day to maximize
absorption.
• Eat some protein first thing in the morning and take a multi-source
protein just before bed time to minimize catabolism during the night.
What Else Can You Do?
Body Fat Percentage
Pounds of fat
Pounds of lean muscle
Essential Fat
Reserve Fat
Exces fat:
BMR:
Hydration
FREE High School Football Nutrition Consult to
Oakton Players
Max Muscle Sports Nutrition of Fairfax
10694 Fairfax Blvd
Fairfax, VA 22030
www.MaxMuscleFairfax.com
703-277-2887
Extra Slides
Why The “CORE 4” ?
Glutamine
• preserves muscle tissue,
prevents breakdown
• highly beneficial for immune
system – amino acid
• aids in quicker recovery between
workouts
Multivitamin
• Max Complete – food based
• Vitacell - liquid , highly absorbed
• One serving provides the entire
Recommended Daily Allowance
(RDA) of all essential vitamins
and minerals.
EFAs or Essential Fatty Acids
• strengthen the immune system
• aid in hormone secretion.
• Max EFA ~ flax, and CLA and
EPO rich in Omega 3, 6, and 9;
key heart healthy fats recognized
by the American Heart
Association.
Protein
• Most Americans get 50 or less of
what they need (1 gram/lb)
• Helps increase metabolism
• Aids in muscle growth
• Decreases hunger, slows
digestion of carbs
3473 <---this is an estimation of your total caloric needs
2043 <---this is an estimation of your basal metabolic rate - calories you need just to survive
80 <---this is your weight in kg
175 <--- enter your weight in pounds
1.7 <--- enter your current physical activity level: use 1.3 if sedentary
light activity
baseball, softball, golf
use 1.7 if moderately active
basketball, field hockey, soccer, football
use 2.1 if very active (basketball, cross
field hockey,
country,lacrosse,
rowing, triathlete
soccer, distance running
478 <---this is an approximation of how many grams of carbohydrate you need each day
127 <---this is an approximation of how many grams of protein you need each day
96 <---this is an approximation of how many grams of fat you need each day
2952 <---to lose weight, your caloric consumption should be closer to this
3647 <---to gain weight, your caloric consumption should be closer to this
Use This To Estimate Caloric Intake Per Meal (Note: You Can Break Your Calories Up However You Want, This Is A Recommendation)
521 <---Caloric Needs for Breakfast
1216 <---Caloric Needs for Lunch
1216 <---Caloric Needs for Dinner
521 <---Caloric Needs through Snacks
(Estimation for 1 Day)
(Estimation for 1 Day)
(Estimation for 1 Day)
(Estimation for 1 Day)
**The above values are based on needs during the season, assuming practice 5 days per week and one game on weekend;
during off-season when training significantly decreases you must readjust these values
Jan 14th 2007
145lbs
Jan 14th 2008
165lbs
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Do
Eat at least three meals
per day
Eat a variety of healthy
foods: grains, fruit,
veggies, lean protein,
dairy
Choose at least 3 groups
at each meal
Nourish before bedtime
Don’t
• Skip meals, especially
breakfast
• Leave out any food
groups
• Go more than 4 hours
without eating
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•
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Starchy Grains Are Your Primary Source of Energy
Whole wheat bread
• Whole wheat tortillas
Wheat pasta
• Wheat bagels
Brown rice
• Bran muffins
Whole grain cereals:
• Whole wheat crackers:
Raisin Bran, Frosted Mini
Triscuits, wheat thins, etc
Wheats, Honey Bunches
• Oatmeal
of Oats, Grape Nuts,
Granola, All Bran, Fiber
• Grits
One, Kashi cereals,
• Popcorn
Smart Start
• Granola bars
Fruits & Veggies are your Freebies! Packed with vitamins,
minerals, fiber and water – you can’t go wrong!!
• Fresh fruit
• Fresh vegetables
• Dried fruit –raisins, etc
• Canned vegetables
• Canned fruit (no syrup)
• Frozen vegetables
• Frozen fruit
• Salsa, tomato sauce
• Applesauce (no sugar
added)
Lean Protein
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Chicken
Turkey
Fish
Roast Beef
Lean ground beef
Ham
Beans/Nuts/Seeds
Eggs
Keep It Lean By
• Grilling
• Baking
• Roasting
• Broiling