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The Trail (Mix) To Successful Tournament Play

The Trail (Mix) To Successful Tournament Play

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The Trail (Mix) To Successful Tournament Play

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  1. The Trail (Mix) To Successful Tournament Play By Kathryn Drinkwater

  2. What Does Tournament Play Entail? • Multiple games within two to three days • Only a few hours in between games • Two to Three games a day How do you refuel in between games to get enough nutrients without causing GI distress?

  3. TRAIL MIX!

  4. Premade Trail Mix • 203 Calories • 113 calories (13.4g) from fat • 70 calories (18.9g) from carbohydrates • 20 calories (6g) from protein

  5. The Better Alternative • Make your own trail mix! • You can decrease the calories from fat and increase the calories from carbohydrates. • To do this: • 1) Choose nuts that are lower in fat. • 2) Increase the amount of dried fruit. • 3) Avoid chocolate in trail mix.

  6. The Nutty Comparison

  7. Carbohydrates • Complex carbohydrates from nuts and seeds • Digest slowly over time, which allows the body to use their energy for hours after consumption. • Ideal for long tournament play

  8. The Facts • Long tournament play requires a sustained energy. • Which could be accomplished, partially, through intake of complex carbohydrates. • Carbohydrate feeding during exercise prevents hypoglycemia and fatigue(Coyle et al 1986)

  9. CHO Feeding During Exercise Prevents Hypoglycemia

  10. There will ALWAYS be a chocolate monster!

  11. Chocolate Anyone? • Provides simple sugars which will provide immediate energy • 60% saturated fat! • Dried fruit is a much better alternative to include simple sugars and decrease fat.

  12. Protein • Exercise can cause cellular damage to the body so protein needs are elevated for the athlete. • Trail mix is a complete source of protein if wheat is included. • Wheat can be added to trail mix by introducing cereal to the mix.

  13. Benefits • Calorie dense boost of energy that wards off hunger. • Won’t cause GI distress if eaten in moderation • Easy to make on your own • You can cater to your own preferences or allergies • Low cost • Making 15 bags filled with 2/3 cup of trail mix cost less than $20.

  14. Recipe for Trail Mix(with under 40% calories from fat) • 5 oz, Banana Chips • 1 cup, dry roasted, peanuts • 1 cup, whole, almonds • 1 cup, dry roasted, cashews, halves and whole • 5 cups, dried, peaches • 5 cups, Special K Red Berries

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