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

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

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

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