What do you know about…
• Nutrition Labels
• Serving Sizes
• Food Additives
• Healthy vs Unhealthy
What sport nutrition
doesn’t look like!
Childhood obesity is at an all-time high in
the U.S.A., even amongst athletes!
• Carbohydrates ENERGY
• Protein Growth, Repair
• Fat Padding, Hormone
• Water Fluid balance
• Vitamins Body Processes
• Minerals Body Processes
How Much of Each??
– 4 calories for each gram
– Provides ENERGY for athletes!
– 50%-60% of our total diet
– Simple carbs for fast energy
• Candy, Soda, Fruit, Sugary foods
- Complex for sustained energy
• Pasta, Rice, Breads, Grains, Starchy foods
– 4 calories for each gram
– Growth and Repair of all tissue (muscle etc)
– 10%-15% of our total diet
– Red meat, chicken, pork, Fish, Eggs
– Is toxic and harmful in high doses:
• Kidney, Gallbladder, Liver problems, Osteoporosis
• Excess leads to build-up of Nitrogen, Urea and
Ammonia which leads to pre-mature FATIGUE!
• Digestion of protein requires a lot of water…so
excess can lead to athlete DEHYDRATION!!
How much protein should athletes be eating?
Need is based on MUSCLE in the athlete!
-Average male h.s. athlete (155-170 lbs)
~115-135 grams per DAY
-Average female h.s. athlete (125-140 lbs)
~90-105 grams per DAY
• The body can not absorb and utilize
huge amounts of protein at one time,
must be taken over multiple meals
throughout the day. Excess is harsh
on the body and is urinated out.
• Some food choices for protein are
high in saturated fat (red meats).
• Many protein supplements are lower
quality and expensive.
• Athletes must drink up to a gallon of
water a day when they increase their
Who needs more protein?
• 150 LBS • 150 LBS
• 10% body fat • 35% body fat
• 90% lean body • 65% lean body
• Check the ingredients!
• Watch the sugar content in the item
• Know the type of protein
• Look at the grams per serving
• Whey Protein:
– watery discharge when cheese curdles
– waste product of cheese (cheese bi-product)
• Concentrate-contains fat and does not absorb fully.
– Found in the most common protein shakes
• Isolate-better quality and absorption
– 9 calories for each gram (more than double carbs and
– Padding, protection, hormonal response
– 25%-30% of our diet
– TWO TYPES:
• Unsaturated (15%-20%) GOOD fat (plant)
– -Liquid at room temperature
– Oils, Nuts, Seeds, Avocados etc.
• Saturated (10%) BAD fat (animal)
– -Solid at room temperature
– Red meats, fried foods, butter
Good Fat = Plants, Oils
Nuts are healthy! Nutrient dense! Better than tobacco!
Must use in moderation!
Still have 9 cal/gm
Bad Fat = Butter, Animal
Products and Fried Foods
Deep Fried Arteries!
YOU NEED TO
LIMIT BAD FATS
THAT ARE ARTERY
– Most essential nutrient for human
– Helps to regulate body temperature and
– No calories
– Propel Fitness Water: has small
amount of sodium, and only 20
calories in a 16 ounce bottle.
Incorporate a WATER BREAK!
Not Enough Water?
Athletes In Their Tracks!
• BALANCE the flow of fluid
in our body
• Electrolytes should be in
HARMONY to allow our
bodies to avoid dehydration.
– Sodium --Magnesium
– Calcium --Chloride
Should athletes use salt tablets, pickle juice or
other “home remedies”?
-Overdosing any single electrolyte will cause an imbalance
with the others.
-Extreme salt intake will prevent the flow of other
electrolytes to flow through our cells, thus continuing to
dehydrate the body.
-Water is retained outside the cell bloating the dehydrated
BALANCE, BALANCE, BALANCE!!
• How we measure ENERGY
• What nutrients are they from???
• 3500 calories in 1 pound
– Ingest more calories than expend
= Weight Gain
– Ingest less calories than expend
= Weight loss
6.4 Big Macs = 3500 Calories
8 Burrito Supremes = 3500 Calories
5.2 Whoppers = 3500 Calories
10 Slices of cheese pizza = 3500 Calories
6.2 Subway 12 inch Turkey Subs = 3500
Athletes need more calories than sedentary individuals to
fuel their activity level!
• Caloric expenditure in athletics
– Football: 300-900 calories/hour
– Basketball: 200-600 calories/hour
– Running: up to 900 calories/hour
– Wrestling: up to 700 calories/hour
– Baseball: up to 150-400 calories/hour
– Dance/Cheerleading: up to 150-300 calories/hour
– TV or Reading: 90 calories/hour
What A Typical M.S./H.S.
Athlete Eats Prior to
• Breakfast: 0 calories
• Lunch: 450-550 calories
– Chips = 100 calories
– 1 slice of Pizza = 200-250 calories
– Gatorade or other drink = 150-200 calories
Total: 450-550 Calories Prior to Activity!
Caloric Need For Practice or Game
– Football: 900-2700
– Basketball: 600-1800
– Running: up to 1500
– Wrestling: up to 1800
– Baseball: 450-1200
– Dance/Cheerleading: 450-1000
– TV or Reading: up to 270
ARE THOSE 500 CALORIES GETTING THE JOB DONE???
Foods To Limit:
• Greasy foods, fast foods,
french fries, fried chicken,
McDonalds, BK, excess
cheeses and dressings.
• Excess protein (shakes,
• Monster, Red Bull,
Rockstar, Enviga Drinks 42 grams per bar!
• Coffee and Soft Drinks Excessive sugar!
Foods To Eat:
• Pasta’s, Rice, Bagels,
• Subs and Sandwiches
• Chicken, Fish, Eggs
(whites are great protein)
• Nuts, seeds
• Pretzels, popcorn
• Fruits and Vegetables
• Wendy’s Baked Potato = .99 -300 Calories – 61/carb
• Wendy’s Chili = .99 -330 Calories - 35/C, 25/P
• Subway Turkey Sub = $5.69 -282 calories-45/C, 17/P
• Spaghetti with sauce:
Per serving with sauce (.77)
– 1 lb spaghetti = .99
– 1 jar sauce $3.99
• PB&J = less than .25! Packed with carbs, fat and protein
• Chop Chop = $5.79 Loaded with carbs and protein!
• Gatorade/ Powerade
– 2/5 electrolytes
– Help to replenish fluids
– Taste good
– Should be BALANCED with
additional water intake or
• Gatorade AND water
• Breads, Rice, Pasta
– Chicken Kitchen, Spaghetti and bread, Subs (watch mayo and
excess cheeses or greasy meats)
– Pizza (limit greasy meats)
• Limit excess protein prior to events to avoid ammonia build
up and pre-mature fatigue
MOST IMPORTANT MEAL FOR ATHLETES!
Should be eaten immediately after exercise,
practice or event to maximize energy stores
in the muscle for the NEXT practice, game.
Gatorade (or other sports drink) and Water.
High Glycemic (fast absorbing) carbohydrate
such as fruit, rice, pasta or shake.
Vitamins absorb more when the body is
depleted, so post-practice/game is good.
HYPER-HYDRATE ATHLETES AFTER ACTIVITY
Typical Post-Practice/Game Meals
EDUCATE YOUR ATHLETES!
Better choices for POST-meal ideas:
Hydrated Athletes WIN!
Proper Nutrition Leads
Poor Nutrition leads
Which sideline will your
athletes be on?
1) Write up a sample pre-game and post-meal plan
for your particular sport.
2) Estimate the amount of calories your sport burns
in a normal practice and game. (Estimate 2-4
3) Estimate how much protein (in grams) one of your
average teammates needs per day.
1) Pre Game Meal Post Game Meal
2) Sport: _____________________
Practice: ____ calories per hour/ 4 hour practice= _____
Game: ____ per hour/ 2 hour game= _____
3) Sport: ___________________
Protein: _____ grams per DAY