# Sports Nutrition Information session Morgan McDougall, ATC.

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Sports Nutrition Information session Morgan McDougall, ATC

KAHOOT

Hydration To calculate range of water intake: – Weight in pounds x 0.5 = __________ oz/day to weight in pounds x 1.0 = _________ oz/day Example 150lbs x 0.5 = 75 oz 150 lbs x 1.0 = 150 oz Drink between 75 oz to 150 oz of water a day How many cups is that?! 1 cup = 8 oz

When to Drink Water? TimingAmount of Water Pre - Exercise2-3 Cups 2 hours before During1 Cup or 4-6 gulps every 10- 15 minutes Post- Exercise2-3 Cups for every pound lost More than 60 minutesIncorporate sports drinks

Pre-Exercise/Game 4, 3, 2, 1 Guidelines 4 hours before an event 4 grams of carbs per kg of your weight or 3 hours before an event 3 grams of carbs per kg or 2 hours before an event 2 grams of carbs per kg or 1 hour before an event 1 gram of carbs per kg

Pre- Game Examples 4 hours – Spaghetti w/ meat sauce – Grilled chicken w/ pasta and veggies – Turkey sandwich on whole wheat bread and carrots – Granola bar w/ sports drink

Pre- Game Examples 3 hours – Baked Potato – Cereal (whole grain) w/ 1% milk – Pancakes/Waffles – Instant oatmeal w/ 1% milk – Fruit smoothie – Yogurt (nonfat)

Pre- Game Examples 1 hour or less – Raisins – Fruit snacks or fruit rollups – Applesauce – Animal crackers – Pretzels – Carrots – Jelly beans

Post- Exercise/Game Meals are similar with the pre-event Focus on protein Eat a meal within 90 mins after exercise to help restore energy or glycogen and help store protein synthesis

Equations to know Kilograms = Weight (lbs)/ 2.2 = _______kg Carbs = 7gm per kg Protein = 1.4 gm per kg Fats = 1 gm per kg Carbs = 4 calories per gm Protein = 4 calories per gm Fats = 9 calories per gm Example 150lbs / 2.2 = 68.18 kg 68 x 7 = 476 kg Carbs 68 x 1.4 = 95.2 kg Protein 68 x 1 = 68 kg Fat 476 x 4 = 1, 904 calories carbs 95.2 x 4 = 380.8 calories protein 68 x 9 = 612 calories fat How many total calories to they have to eat? Total of 2,896.8 calories to maintain weight

Eating on the Road Tips Skip bread, tortilla or other “free” foods before the start of the meal Ask for dressing on the side Avoid creamy or white sauces Choose a veggie or salad for a side Choose foods that are grilled, broiled or baked Avoid fried foods

Eating on the road tips 2 Mexican Burrito, or soft taco with veggies, fish or steak ( no sour cream or cheese sauce) Fast Food Grilled chicken sandwiches (plain), veggie burger, grilled chicken salad w/ reduced fat dressing Sub Places Chili, side salads, turkey, veggie or grilled chicken, no mayo, veggies and wheat bread Bakery Places Veggie soup or broth soup, veggie sandwich, smoked turkey sandwich

Quick Campus Snacks Whole grain bagel with peanut butter Grapes, apples, oranges Pretzels Light popcorn Cottage cheese, string cheese Trail mix Beef jerky Fruit Juice = 100% Vanilla wafers Nuts (almonds) Graham crackers Jell-O

Questions

References Nutrition Manual for Vanderbilt Athletics NCAA Performance Hydration NCAA Eating on the Road Eatright.com Katie Callahan RN- Sodexo

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