1. Laura Marzano Kemper, MS ATC Bryn Mawr College B O DY

2.  Why is it important?  Nutrition – ranks 3 rd as a main contributor to athletic performance Only behind genetics and conditioning level  Provides the fuel for all work  Goals: Prepare the athlete for competition (pre) Provide energy to sustain competition (during) Aid with recovery process (post)

3.  Proper nutrition has been found to:  Improve athletic performance  Allow for optimum levels conditioning to be met  Improve recovery, fatigue  Decrease injury risk Nutrition Journal, 2006

4.  Calorie  Unit of energy; amount heat needed to raise temperature 1g water 1°C  Energy Intake  Different foods have different caloric values  Carbohydrates & Proteins 4 calories per gram  Fats 9 calories per gram

6.  Macronutrients  Provide bulk of energy Nitrogen, Hydrogen, Carbon, Oxygen  Required in larger quantities  Carbohydrates  Proteins  Lipids (fats)  Micronutrients  Vitamins  Minerals  Needed in much smaller quantities

7.  Major energy source for fuel  Should make up 50-60% total daily calories  Stored in muscles and liver  Conversion sugars, starches into glucose  Low blood glucose = dizziness, headaches, decreased work  Carbohydrates deplete after 1-2 hrs of exercise  need to replenish immediately after exercise with a high carb/ low-moderate protein snack/meal

8. Complex -provide steady stream of energy -longer digestion time Simple -quick burst of energy

9.  Should make up 20-25% total daily calories  135lb athlete 71-83grams/day  Protein supplements  *Well balanced diet = do not need to use protein supplements* Healthy Examples: Chocolate milk ( NOT fat-free)

10.  Protein needs Sedentary adult 0.8 gm/kg Sedentary adolescent 0.9-1.0 gm/kg Elite adolescent gymnast 1.3-1.4 gm/kg Elite adolescent soccer player 1.6-2.0gm/kg Triathlete 1.8-2.0 gm/kg  Recommended Intake 1.3-2.0 gm/kg (**2-3 servings of high quality protein a day)

11.  Should make up 20-25% total daily calories  Also a fuel source for endurance exercise  Carbs → fats → proteins  Other functions:  Insulation  Cell structure  Nerve transmission  Hormone production  Aids intestines absorbing fat soluble vitamins A, D, E, K

12.  Vitamins  Organic substances  Needed by body in small amounts  Activate chemicals  Body cannot manufacture Except Vitamin D Balanced diet = no need for supplement** Multi-vitamin  Intense activity increases need for vitamins Focus on: 1) High color 2) 5-9 serving a day! 3) Variety

13.  Minerals  4% body mass  Provide structure Bone (bone density vs loss), teeth  Maintain normal heart rhythm, muscle contractions  Regulate metabolism  Calcium, Iron May need supplement Particularly females  Zinc Protein synthesis, healing and immune function – meat, poultry, seafood and whole grains

14.  A multivitamin with no more that 100% of the Daily Value (DV)  every other day  REAL GOAL: Variety of fruits, veggies, whole grains-  **supplements are NOT a replacement for food

15.  Habitual consumption of foods high in anti-oxidant value are associated with significant health benefits.  Hundreds of antioxidants, some of which act synergistically, are available in foods.

16.  13-20 ounces 2to 3 hours prior to game or practice.  8-10 ounces every 15-20 mins during exercise  Water  60-75% total body weight  Daily intake: 2.5 L  Water balance important In vs. Out Extreme temperatures

17.  Electrolyte Replenishment  Sodium, potassium, and chloride  Regulate fluid exchange within body  Sports Drinks (commercial or homemade)

18.  Energy intake is too low  Loss of mm mass, menstrual dysfunction, decreased bone density, increased injury rate/risk, prolonged recovery, fatigue  Carbohydrate intake is too low  Fatigue  Fluid intake maybe too low  Dehydration  Fat intake may be too low  at least 20% for athletes

19.  Pre-game (3-4 hours) - High Carb, low fiber, low fat, moderate protein, adequate fluid  Pre-game snack (1 hour) - smaller portion, heavier on carbs, LOTS of fluids  Post-game – High carbs, low to moderate protein

20. Sleep: at least 8 hours a night. Yes, even here at BMC. * Try to go to bed at the same time every night to help your body develop a routine. Cool down/ Stretching: gentle re-stretching and lengthening of warm muscles post-workout is one of the best ways to prevent injury and allow stressed muscle to heal properly.

21. eat breakfast everyday & remember to eat lots of fruits & veggies for antioxidants, protein for muscle repair and whole-grain carbs for energy.

22. 3meals/day and a pre-workout snack will help keep your blood sugar level stable and help your muscles repair & refuel themselves effectively. Replenishment should begin within 60 mins of activity to maximize muscle glycogen restoration.

23.  Post-workout rehydration: immediate rehydration with a cool sports drink is ideal. The electrolytes in the drink help speed reabsorption of fluid from the gut after digestion.  Hydro-therapy: that’s right, the cold whirlpool does work! Or try a warm shower with self massage for 10 mins.