1. Nutrition

2. Questions? What do athletes need and why? What do athletes need and why? What is the best way to prepare for competition? What is the best way to prepare for competition? Practice: How do we Implement? Practice: How do we Implement? How do you maximize results naturally? How do you maximize results naturally?  Supplements? How does our body produce energy? How does our body produce energy?  Best Fuel

3. Food Guide Pyramid developed by USDA developed by USDA gives good visual message gives good visual message servings rather than calories, vitamins, minerals servings rather than calories, vitamins, minerals

5. Energy Utilization During Exercise short duration, intense exercise short duration, intense exercise –primarily Carbohydrates Longer duration, moderately intense Longer duration, moderately intense –combination of Carbohydrate and Fat

6. Complex Carbohydrates (CHO) (6-11/day) the BEST choices for fueling muscles the BEST choices for fueling muscles (and promoting good health) protect against muscle fatigue protect against muscle fatigue reduce problems with constipation reduce problems with constipation help with weight reduction help with weight reduction (if dietary fat and calories are controlled)

7. Complex CHO Sources pasta pasta rice rice potatoes potatoes vegetables (peas, corn) vegetables (peas, corn) beans (chili, baked, beans (chili, baked, or lentils) breads and rolls breads and rolls muffins and bagels muffins and bagels crackers and pretzels crackers and pretzels hot and cold cereals hot and cold cereals pancakes and waffles pancakes and waffles fruit (fresh, canned, fruit (fresh, canned, or dried)

8. Carbohydrate Feedings before exercise-- to maximize glycogen stores in liver and muscle before exercise-- to maximize glycogen stores in liver and muscle during exercise-- to maintain blood glucose and use for energy during exercise-- to maintain blood glucose and use for energy after exercise-- to re-synthesize glycogen after exercise-- to re-synthesize glycogen and hasten recovery

9. CHO Guidelines During/ After Exercise During During –4-6 ounces of fluid –every 15-20 minutes –30-60 gm/CHO/hour After After –80-100gm CHO within 30 minutes –Additional CHO every 2 hours

10. Foods Containing 100g of CHO bagel with peanut butter and 2/3 cup bagel with peanut butter and 2/3 cup of raisins 1 cup yogurt, 1 banana and 1 cup o.j. 1 cup yogurt, 1 banana and 1 cup o.j. turkey sandwich on whole wheat and turkey sandwich on whole wheat and 1 cup applesauce spaghetti with meat sauce and garlic bread spaghetti with meat sauce and garlic bread

11. Inadequate Carbohydrate general lack of energy general lack of energy muscle fatigue muscle fatigue confused thinking confused thinking lack of concentration lack of concentration

12. Proteins (2-3/day) (meat, seafood, eggs, poultry, legumes) provide amino acids to build and repair provide amino acids to build and repair assure proper muscle development assure proper muscle development reduce risk of iron-deficiency anemia reduce risk of iron-deficiency anemia used for energy only if glycogen stores are depleted used for energy only if glycogen stores are depleted Excess amounts DO NOT enhance gains in muscle strength Excess amounts DO NOT enhance gains in muscle strength

13. *Grams/Pound Body Weight How much Protein do we need? Current RDA, sedentary adult*0.4 Current RDA, sedentary adult*0.4 Recreational Exerciser, adult 0.5-0.8 Recreational Exerciser, adult 0.5-0.8 Competitive Athlete, adult 0.6-0.9 Competitive Athlete, adult 0.6-0.9 Growing Teenage Athlete 0.8-0.9 Growing Teenage Athlete 0.8-0.9 Maximum Usable Amount 0.9 Maximum Usable Amount 0.9

14. Dairy Products (3-4/day) maintain strong bones maintain strong bones –(children need Ca for growth; adults need Ca to maintain the strength of their bones) –peak bone mineral Density occurs at age 30- 35 reduce risk of osteoporosis reduce risk of osteoporosis protect against high blood pressure protect against high blood pressure

15. Fruits & Vegetables (2-4 & 3-5 per day) improve healing of injured muscles improve healing of injured muscles reduce risk of cancer, high blood pressure, constipation reduce risk of cancer, high blood pressure, constipation aid in post-exercise recovery aid in post-exercise recovery vegetables: “nature’s vitamin supplement” vegetables: “nature’s vitamin supplement”

16. Purpose of the Pre-Game Meal satisfies hunger and avoid GI problems satisfies hunger and avoid GI problems stabilizes blood glucose levels stabilizes blood glucose levels improves ability to concentrate improves ability to concentrate helps the athlete fully hydrate body cells helps the athlete fully hydrate body cells

17. Guidelines for the Pre- Game Meal carbohydrates (easily digestible; bland) carbohydrates (easily digestible; bland) 300-1,000 calories 300-1,000 calories 3-4 hours before an event 3-4 hours before an event restrict simple sugars restrict simple sugars consume only moderate amounts of protein consume only moderate amounts of protein

18. Dealing with Weight Issues: How to Lose Safely body fat vs. scale body fat vs. scale diets don’t work diets don’t work timing matters timing matters use the pyramid use the pyramid calories DO count! calories DO count! subtract 20% of total needs (no more than that) subtract 20% of total needs (no more than that) encourage slow eating encourage slow eating

19. Consequences of Unsound Weight Loss interfere with normal growth interfere with normal growth lose lean tissue lose lean tissue decrease metabolic rate decrease metabolic rate fat redistribution fat redistribution inadequate nutrition (CHO, iron, calcium) inadequate nutrition (CHO, iron, calcium) fatigue/decline in performance fatigue/decline in performance

20. Dealing with Weight Issues: How to Gain Safely  increase the amount of between-meal snacking  consume 20% more than normal calorie needs  add an extra snack at bed time (e.g., peanut butter sandwich and a glass of milk)  eat higher than normal portions at mealtime  eat higher calorie foods during meals and snacks

21. Harris-Benedict Equation Females REE = 447.6 + 3.1S + 9.2W - 4.3A Females REE = 447.6 + 3.1S + 9.2W - 4.3A Males REE = 88.4 + 4.8S + 13.4W - 5.7A Males REE = 88.4 + 4.8S + 13.4W - 5.7A S = stature in cm S = stature in cm W = body weight in kg W = body weight in kg A = age A = age Add: 10% for the TEF Add: 10% for the TEF Multiply: 1.2, confined to bed; 1.3, low; 1.5- 1.75, moderate; 2.0, high active Multiply: 1.2, confined to bed; 1.3, low; 1.5- 1.75, moderate; 2.0, high active

22. Fluids THIRST IS AN INSENSITIVE INDICATOR FOR THE NEED FOR INDICATOR FOR THE NEED FORWATER

23. Fluids, Continued... Tips for Hydration: Tips for Hydration: –drink before (8-24oz) exercise –drink during (4-8oz) every 15-20 minutes –drink 16oz for every pound of body weight lost Fluids to Avoid: Fluids to Avoid: –caffeinated beverages (sodas, coffee, tea) –alcoholic beverages –carbonated drinks

24. General Hydration Tips drink on a schedule drink on a schedule weigh in before and after exercise weigh in before and after exercise sports drinks (e.g., Powerade) encourage athletes to drink more sports drinks (e.g., Powerade) encourage athletes to drink more freeze fluid in a squeeze bottle to keep it cool freeze fluid in a squeeze bottle to keep it cool check urine to monitor hydration status check urine to monitor hydration status

25. Signs of Mild Dehydration (for both players and fans!) thirst thirst fatigue fatigue loss of appetite loss of appetite flushed skin flushed skin heat intolerance heat intolerance light headedness light headedness small amount of small amount of dark urine

26. Keeping Energy Levels High Goals: prevent dehydration and maintain normal blood sugar levels every day Goals: prevent dehydration and maintain normal blood sugar levels every day  be well fueled every day  be well hydrated every day (urinate every 2-4 hrs)  consume adequate CHO’s and fluids during exercise lasting longer than 60-90 minutes  recover with CHO’s and fluids after hard exercise  allow adequate rest for muscles to refuel and recover