1. CHIPPEWA VALLEY SCHOOLS LIFE OF AN ATHLETE Nutrition

2. CARBS Protein Fat

3. 2/3 of diet must come from carbs

4. 1/3 from protein and fat Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters 1,2,3 Joseph W Hartman, Jason E Tang, Sarah B Wilkinson, Mark A Tarnopolsky, Randa L Lawrence, Amy V Fullerton and Stuart M Phillips

7. What should we drink while we are training/competing and after…?

8. Training tip #2 DURING TRAINING When you train you should drink sport drinks mixed with equal amounts of water… AFTER TRAINING When you finish training you should immediately drink 16-20 ounces of full concentration sport drink or high fructose drink Glycogen sparing effect Cortisol suppression Maintains blood sugar levels  Muscle force and power <Delays fatigue > Mental concentration < perception of effort  Fuel uptake and use  endurance capacity Elevates blood sugar Initiates insulin release Insulin increases your muscles ability to store glycogen in muscles Precedes fuels

10. POST TRAINING NUTRITIONAL RECOVERY

11. TIMING When you take it in to your body just as important as what you take in to your body… Before and after training or competing

12. Sweet Drink 4-6 oz. Protein In 12-16 oz Carbs In 75g Meal within one hour (Dinner)

15. Energy Drinks Why athletes should not use them?

16. Don’t mess with it.

17. There is no way to make up for the deficits of lost sleep Sleep deficits may take as much as one year to make up…

18. Just like your body, your brain needs time to reboot or rest or recharge

19. What will work better, a totally rested brain and CNS or an exhausted brain and CNS jacked up on stimulants?

20. The CNS can only be at maximal intensive level for physical activity and function for 2-3 hours during a 24 hour period Over stimulation of the Central Nervous System eventually results in chronic fatigue and breakdown. Remember all muscle function is dependent on signals sent from the CNS and brain

21. Your choice for optimal performance begins with being rested, so you can be at your best. Anything else isn’t even close…