Nutrition

1. Nutrition The Nutrition Game Plan for a Winning Performance

2. Six Basic Nutrients • Carbohydrate • Protein • Fat • Water • Vitamins • Minerals Carbo-hydrate Protein Fat Vitamins Minerals Water

3. The Importance of Carbohydrates (CHO) • Primary source of energy when you are exercising hard • One should get at least 55-60% of calories from CHO • The body stores CHO as glycogen in muscles and the liver • Running out of glycogen = “Hitting the Wall”

4. Importance of CHO cont. • Avg. 150 # man stores 1,800 Kcals of glycogen and 60-100,000 Kcals as fat • Cannot use fat once you run out of CHO • Trained muscles store 20-50% more glycogen than untrained muscles

5. Are CHO’s Fattening? • Absolutely NOT! • Only fattening when you add fat to them • Remember you CANNOT perform without CHO • Read food labels to make sure of CHO intake

6. First Place Carbohydrates • Whole grain breads, crackers, and bagels • Plain products without the added butter and sour creams • Bran or whole grain cereals • Whole wheat flour instead of white

7. Nutrients provided: Vitamins A & C Potassium Carbohydrates Fiber Protective Benefits Improved healing reduced risks of: cancer high blood pressure constipation Aids in exercise recovery Strive for Five (dark, colorful veggies, citrus fruits, and bananas) Fruit & Veggies Are a Homerun Hit

8. Cruciferous Veggies • Cabbage, cauliflower, brussel sprouts, collards, kale, mustard greens • May be protective against cancer • Veggies high in vitamin A can also be cancer protective

9. Protein (PRO) • Needed for building and repairing muscles, red blood cells, hair and other tissues • Synthesizes hormones • Used for energy when CHO is not available or in exhausting exercise • 15-20% of calories should come from PRO

10. The Protein Plan • The best choices: lean meat, fish, poultry, nuts, beans, egg whites, and legumes • 1.0 -1.7 grams protein/KG • Excess protein is not stored as extra muscle, it is stored as extra FAT!

11. Fat • Source of stored energy • Used during low-level activities studying, sleeping, etc. • Too much fat is associated with heart disease, obesity, and some cancers • Limit to 20-25% of daily calories

12. Everyone Wins Witha Low Fat Diet • Not only helps with performance but with overall well being • The following diseases and conditions can be deterred by eating a low fat diet • Hypertension • Kidney Failure • Diabetes Mellitus • Obesity • Heart Disease • Cancer

13. Red Meat and Heart Disease • Saturated fat • Small portions are ok • Pick lean selections • Roast beef • Rump roast • Good source of iron

14. Combating Cancer • High fiber, low fat performance diet can help combat cancer • Anti-oxidants • Vitamins A, C, E • Selenium

15. Water • The most important replacement fluid • Makes up 50-70% of body weight • Stabilizes body temperature, carries nutrients to cells and waste away from cells • Water does not provide energy • Drink water before, during & after exercise

16. Fun Facts About Fluids • Water does not cause stomach cramping • During exercise your body can generate 20 times the heat it does at rest • For every 300 Kcals of heat produced, 2 cups of sweat is produced • Women sweat more effectively than men

17. Pay Attention to How You Feel • Thirst sensation is not sensitive enough • Continue drinking after you are not thirsty • Clear or near clear urine indicates hydration Water

18. Signs of Dehydration • Headaches • Fatigue • Needlessly lifeless • Dark, concentrated urine

19. Role of Dairy in Nutrition • Maintains strong bones • Reduces risk of osteoporosis • Protects against high blood pressure • Protects against muscle cramping

20. Dairy’s Main Nutrients • Calcium • Protein • Riboflavin • Fortified milk provides vitamin A & D

21. Unmasking the Milk Myths • Milk doesn’t cause stomach cramping unless you are lactose intolerant • Milk doesn’t cause a cotton mouth or sticky mouth, that is due nervousness and prevent anxiety • Drinking extra milk doesn’t hasten the healing of broken bones, but can make bones as strong as possible to begin with

22. The Importance of Calcium • Choose low-fat dairy products • Dark green leafy vegetables, tofu processed with calcium sulfate, canned fish with bones • Recommended intake of 800-1500 mg per day • Include a high calcium selection with each meal

23. Vitamins • Substances that regulate chemical reactions and metabolic processes • Includes A, B complex, C, D, E, and K • Does not provide energy • Obtained in plentiful amounts through a healthy diet • Like spark plugs of a car, help us use energy • Vitamin = spark plugs • CHO = fuel

24. Minerals • Different minerals combine to form bodily structures (bones, teeth) • Regulates body processes (iron in red blood cell carries oxygen) • Does not provide energy • Examples: calcium, iron, magnesium, potassium, zinc

25. Breakfast is for Champions • Skipping is the biggest nutritional mistake • Studies have shown that skippers struggle more with weight than breakfast eaters • Very important after morning workouts

26. Healthy Meals on the Run • Eat before you get too hungry • Plan the time to food shop • Frozen pre-prepared meals • Easy, portable type foods

27. Nutrition • Good nutrition gives you the basics you need for good health • Appropriate food choices and consistent meal timing are the keys to a healthy lifestyle • Give yourself the credit for your success, hard work, and dedication