1 / 15

Nutrition for Optimal Football Performance

Nutrition for Optimal Football Performance. By Michael Holst, CSCS. The Basics. The body has six basic nutrients: Carbohydrates Protein Fat Vitamins Minerals Water. Carbohydrates. An athlete’s best source of energy Can be broken down quickly and turned into fuel Good Food Sources:

emmanuel-parsons
Télécharger la présentation

Nutrition for Optimal Football Performance

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Nutrition for Optimal Football Performance By Michael Holst, CSCS

  2. The Basics • The body has six basic nutrients: • Carbohydrates • Protein • Fat • Vitamins • Minerals • Water

  3. Carbohydrates • An athlete’s best source of energy • Can be broken down quickly and turned into fuel • Good Food Sources: • Fruits and Vegetables • Whole grains • Breads (whole wheat) • Cereals • Pasta

  4. Protein • Used primarily to build and repair muscle and tissue in the body • Used as a fuel source when carbs aren’t available, but not utilized well • Good Food Sources: • Lean meats • Skinless chicken • Fish • Low-fat dairy products

  5. Protein cont’ • Recommendations • Athletes should consume 0.7-1g or protein for every lb. of body weight • Excess protein is either stored in the body as fat or excreted in urine • Most people in the US get enough protein in their diet. Athletes may need to supplement

  6. Fats • Fat isn’t used well as fuel and an excess of it is stored • Types of Fat • Saturated (bad) • Trans (worst) • Unsaturated (“good”) • Monounsaturated (best) • Polyunsaturated (better) • Good Food Sources: • Olive Oil • Peanut Oil • Canola Oil

  7. Macronutrient Composition in Diet 3:1:1 Ratio

  8. Hydration • Hydration level is most important factor in nutrition • Water is involved in nearly every reaction in the body • If not enough water is available, these processes won’t occur at the right rate • Recommendations for fluid intake: • Minimum of 96 oz. of good fluids per day of activity

  9. Hydration cont’ Signs of Dehydration: • Dark-yellow, strong-smelling urine • Decreased frequency of urination • Urine is normally clear to light-yellow • Check your weight: Each pound lost during exercise needs to be replaced with 1pt (0.5 L, 20 oz.) of fluid • Don’t rely on thirst: It’s a bad indicator of dehydration!

  10. Energy Requirements • Energy from food is measured in kilocalories (kcal), but we simply use the term, calorie • Three Factors: • Resting Metabolic Rate • What it takes to maintain normal body functions • Physical Activity • Varies greatly amongst individuals • Dietary Thermogenesis • Energy cost of eating

  11. Energy Requirements cont’ • General Guideline: • Multiply body weight (lbs.) by 23 to find daily caloric intake • Ex: 200 lb. football player x 23= 4600 (heavy training) • Remember: • Weight is lost if caloric intake is less than energy use • Weight is gained is caloric intake is greater than energy use

  12. The Art of Timing • Research has shown eating more often and in smaller portions is better for athletes. • This method of eating boosts the body’s metabolism since it’s constantly being used. • 5-6 small meals per day is recommended. • Eating a high-carb/protein meal 45 minutes after training may speed recovery times. Protein is needed to repair the muscles that were just broken down.

  13. Ergogenic Aids (Supplements) • Should never be used in place of diet • Tend to be pricey and you don’t know if what you’re getting is what is on the label – no regulation • If you are going to take a supplement: • Make sure no ingredients are not banned by the NCAA • Know it’s side-effects • Don’t go over recommended dosage • Increase water intake

  14. Tips • Always eat breakfast! • Eat a rainbow of food… • Eat smaller meals, more frequently • Drink fluids throughout the day • Eating a healthy diet takes a little work, but it can improve your performance!

  15. Resources • Baty, Jacob J, et al. “The Effect of a Carbohydrate and Protein Supplement on Resistance Exercise Performance, Hormonal Response and Muscle Damgage.” Journal of Strength and Conditioning Research. • Brown, Judith E. Nutrition Now. 4th Ed. Wadsworth; Brooks Cole, 2005. • Essentials of Strength and Conditioning. 2nd Ed. • Greenwood, Michael, et al. "Cramping and Injury Incidence in Collegiate Football Players are Reduced by Creatine Supplementation." Journal of Athletic Training 38 (2003): 216-219. 26 May 2007. • Rozenek, R, et al. "Effect of High-Calorie Supplements on Body Composition and Muscular Strength Following Resistance Training." Journal of Sports Medicine and Physical Fitness 42 (2002): 340-347. ProQuest Nursing and Allied Health Source. 26 May 2007.

More Related