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Nutrition and Hydration

Nutrition and Hydration. 1. Increase protein intake 2. Increase carbohydrate intake 3. Maintain (don’t increase) body water and electrolytes 4. Daily multivitamin 5. No nutraceuticals. Nutrition - the Big Three. Proteins: Building blocks for muscle Energy

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Nutrition and Hydration

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  1. Nutrition and Hydration 1. Increase protein intake 2. Increase carbohydrate intake 3. Maintain (don’t increase) body water and electrolytes 4. Daily multivitamin 5. No nutraceuticals

  2. Nutrition - the Big Three Proteins: Building blocks for muscle Energy Carbohydrates : Energy Fats: Energy

  3. Protein • Functions • Essential building blocks of lean tissue • Muscle, blood cells, hormones, bone, enzymes, etc. • Secondary energy source • Made up of 20 amino acids

  4. How Much Protein Do I Need for Maximum Strength Increase? 0.8 gm/pound of body wt/day 140 gms for 175 lb student)

  5. Where Do I get 140 grams of Protein From? • Tuna - approx 8 gms/oz • Chicken - approx 8 gms/oz • Protein bars - approx 30 gms • Protein shakes - approx 16 gms

  6. Carbohydrates • Complex Carbs • Examples • Whole grains, fruits, vegetables, brown rice, etc • Longer to break down than simple carbs • Result in lower insulin response than simple carbs • Fiber • Insoluble – does not dissolve in water • Soluble – dissolves in water

  7. Fat • 20-25% of total diet, not more than 30% • Most concentrated form of energy • Types of fat • Unsaturated • Mono • Poly • Saturated (limit intakes) • Trans (limit intakes)

  8. Grains 6oz. everyday Vegetables 2.5 cups everyday Fruits 2 cups everyday Milk 3 cups everyday Meats & Beans 5.5 oz. everyday Fats Limit intake Mostly from fish, nuts, vegetable oils Limit butter, margarine, shortening, and lard Sugar and Salt Limit intakes USDA Recommendations

  9. Hydration - the Basics • You lose about 2-3 liters of water a day in urine and breathing • You lose about 500cc of water an hour when in the water • You lose about a liter an hour sweating during strenuous athletic events in warm weather

  10. Rehydration - How to Do It Right • Baseline of 3 liters a day • An extra liter of water for every two hours in the water • An extra liter of water for every hour of PT/Runs • Don’t be thirsty but don’t overhydrate • Keep your urine clear • Alternate water with energy/electrolyte drink when possible

  11. Rehydration - If you get it Wrong Too LITTLE Water Decreased athletic performance Heat Stroke Dropped from Training

  12. Rehydration - If you get it Wrong Too MUCH Water Bloating Urinary frequency Immersion Pulmonary Edema Convulsions and death possible

  13. How to lose weight • NOT AS EASY AS GAINING WEIGHT! • Diet • Exercise • Weight training • Cardio • Physical Activity • Combined Effort (4 pronged approach)

  14. Substances to Avoid • Anabolic steroids • Ephedrine • Ma Huang • DHEA/Androstendione • Chromium Picolinate • Creatine • Hydroxymethylbutyrate (HMB) • Alcohol

  15. Nutraceuticals Definition: Non - nutrient substances alleged to have some beneficial athletic or body-building effect Warning! It’s not about making you a better athlete. It’s about making them money.

  16. What does that mean about Alcohol? • Fat + Alcohol will be turned into Fat • Carbs and Protein can contribute to Fat increase…but not directly as most believe • When considering a diet…need to consider Alcohol…

  17. Once Again: The Right Way 1. Increase protein intake 2. Increase carbohydrate intake 3. Maintain (don’t increase) body water and electrolytes 4. Daily multivitamin 5. No nutraceuticals

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