Presentation on theme: "Illinois Wesleyan University How YOU can use nutrition to improve your performance. Presented by the IWU Athletic Training Staff."— Presentation transcript:
Illinois Wesleyan University How YOU can use nutrition to improve your performance. Presented by the IWU Athletic Training Staff
Treat your body like a Porsche Maintain A Full Tank ▫Consume Adequate Calories Provide Quality Fuel ▫Aim For Balance Fuel and Refuel ▫What To Eat and When Don’t Overheat ▫Hydrate to keep your body cool Track Your Gas Mileage ▫Keep a Log of Nutrition and Training You wouldn’t drive this on they highway without any fuel, would you?
Food = Calories = Energy Major Nutrients Found in Foods Provide Calories ▫Carbohydrates = 4 calories/gram ▫Protein = 4 calories/gram ▫Fat = 9 calories/gram Each nutrient is digested differently and used at different rates, therefore ALL are important
Carbohydrates The cell’s preferred source of energy Fuel for workouts and recovery after workouts Examples of high carbohydrate foods: ▫Whole grain breads ▫Potatoes ▫Pasta ▫Brown rice ▫Fruits ▫Cereal ▫Beans Some vegetables (corn, carrots, peas) Yep, that’s Five Brothers Quattro Sauce on there!
Protein Necessary for muscle growth and repair Examples of foods high in protein: Eggs Meat Cheese Milk (dairy products) Yogurt Nuts Beans Peanut butter Meat alternatives (soy products) Mom’s choose JIF!
Fat Helps meet energy needs and good fats protect the heart Good foods with fat: ▫ Nuts, olive oil, canola oil, peanut butter ▫ Low-fat cheese, low-fat yogurt ▫ Lean meats Limit ▫ Fast food, some restaurant food ▫ Fried food ▫ Condiments and topping high in fat Not this kind of nut.. This kind!
Grains (especially whole grains) Primarily carbohydrate, some protein and fat B-Vitamins, antioxidants, iron Fruits (look for color) Primarily carbohydrate Antioxidants Vegetables (look for color) Primarily carbohydrate, some protein Antioxidants Get A Good Balance Consume food from different food groups to meet your energy and nutrient needs Dairy (aim for low-fat) ▫ Carbohydrate and protein, fat amount varies ▫ Calcium, Vitamin D Meat/Beans (think lean) ▫ Primarily protein, some fat and carbohydrate (varies) ▫ Iron, Zinc
Avoid Empty Calories Avoid foods that are high in calories and low in other nutrients small fruit & yogurt parfait = 160 calories, 2g fat, 33 carbohydrates, 4g protein, vitamin A &C, and calcium 3 oreo cookies = 160 calories, 8g fat, 22 carbohydrate, 2g protein
Another Example 1 1 can (12 oz) of soda = 150 calories, 0 fat, 40g carbohydrate, 0 protein 12 oz. 100% orange juice= 10 calories 0g fat 38g carbohydrates 2g protein, potassium, calcium, vitamin C, & A, folate
Timing Is Important Eat frequently to maintain a full tank 4-8 times per day Constant fuel, every 2-4 hours Eat Breakfast DAILY 3-4 meals/day with snacks Special focus on fueling and refueling for activity
Planning for Practice Never start a workout with an empty tank Just like you car Remember, you should be eating every 3-4 hrs. Pre-workout meal 2-4 hrs ahead of time High carbohydrate, moderate protein, low, fat Pre-workout snack Within 1-2 hrs Mainly carbohydrate, some protein and fat Determine what you can tolerate Fruit and yogurt, granola bar, PB&J, Gatorade
Post Workout Needs Remember the three “R”s Rehydrate Need at least 20 oz of fluid (2-3 cups per pound lost) Replenish Carbohydrate needed to fill glycogen stores Recover Carbohydrate and protein needed for muscle repair and growth Take Advantage of the 30 minute window
Ideal Recovery Foods & Snacks Chocolate milk Yogurt and fruit Trail mix (nuts, seeds, dried fruit, cereal, etc) String cheese and wheat crackers Sports bar/shake Peanut butter and jelly sandwich Cereal with skim milk
Hydrate to Keep the Body Fresh Drink before, during, and after exercise 2 hours before competition 2 cups 15-30 minutes before competition 1 cup During exercise, every 10-20 minutes ½ -1 cup or as needed After exercise 2 cups for every pound lost
Achieve Top Performance with Consistent Nutrition Nutrition fuels training training fuels performance Avoid supplements and quick fixes They can be dangerous Too Good to Be True Food is the best supplement
A Few Things To Remember Eat 5 times per day (3 meals, 2 snacks) Eat a variety of foods from all food groups (go for premium gas) Drink water and other hydrating beverages all day long Remember food is fuel, enjoy your food and know your body needs it 5 x’s per day!!!!!
Just Ask… Please ask if you have questions Nutritionist on campus Any Questions?