1. Provided by: Athletic Training and Peer Health Educators
Nutrition
Provided by: Athletic Training and Peer Health Educators

3. What is dehydration? 
When you lose more water than you maintain, you become dehydrated
Water exits your body in a variety of ways, such as sweating and exhalation
Drinking only when thirsty is a great way to stay dehydrated, and you can expect headaches, fatigue and muscle cramps to follow
Brought to you by CMA Athletics and Peer Health Educators

5. Do you exercise?
Sweating causes fluid loss, affecting performance during exercise.
Consume fl. oz of water per lb. lost while exercising
Weigh yourself before and after exercising to find out how much water you need to replace following a workout.
Brought to you by CMA Athletics and Peer Health Educators

6. Food vs. Supplements: how do they measure up?
1 String Cheese & 4 Slices of Turkey
Protein Powder Blend Supplement
31 g of Protein
206 Calories
16 g of Protein
150 Calories +
vs.
Source: USDA National Nutrient Database;

7. Portions for a balanced meal

8. Seasonal Fruits Winter
Look for pineapples that are free of bruises and that smell sweet on the end
Pineapple can be stored at room temperature for about 3 days before cutting
After pineapple has been cut it should be stored in a container in the refrigerator for up to 5 days
Apples
Avocados
Bananas
Grapefruit
Lemon
Orange
Pear
Pineapple

9. FUELING BEFORE A WORKOUT
Eating before working out ensures that your body is prepared with a full supply of glycogen (form of glucose that serves as energy)
If you have 3-4 hours, eat calories
High in carbohydrates, moderate in protein, and low in fat

11. How to Eat Healthy on a Budget: Off Campus
●Shop the weekly ad●
● Embrace seasonal fresh fruits and veggies ●
● Meatless Mondays! ●
● Buy store brands ●
● Don’t forget frozen veggies! ●
● Eat at home ●
● Reduce fat in ground beef ●

12. FUELING DURING A WORK OUT
Food should be easily digestible carbohydrates
g of carbohydrates
Fuel every minutes during a long workout

13. Don’t eat less, eat right

14. Food vs. Supplements: how do they measure up?
Peanut Butter & Banana Bagel w/ Chocolate Milk
Weight/Mass Gainer Supplement
792 Calories
18 g Fat
13 g Dietary Fiber
9% Vitamin A
16% Vitamin C
750 Calories
6 g Fat
4 g Dietary Fiber
0% Vitamin A
0% Vitamin C
CHOOSE REAL FOOD!
Source: USDA National Nutrient Database;

15. Seasonal Veggies Winter
Choose compact, firm bright green brussel sprouts. Buy on the stalk whenever possible
Refrigerate brussel sprouts in a plastic bag for up to 1 week
Beets
Brussel Sprouts
Cabbage
Carrots
Celery
Kale
Potatoes
Pumpkins
Turnips
Winter Squash

16. FOOD IS FUEL

17. FUELING AFTER A WORKOUT
The goal in eating after exercise is RECOVERY
Within 30 minutes have a snack with a 2:1 ratio of carbohydrate : protein