Sport Nutrition

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					       What do you know about…
•   Nutrition Labels
•   Servings
•   Serving Sizes
•   Calories
•   Fat
•   Carbohydrates
•   Protein
•   Ingredients
•   Fiber
•   Vitamins
•   Minerals
•   Food Additives
•   Healthy vs Unhealthy
Sport Nutrition




     Dance Department
What sport nutrition
 doesn’t look like!




 Childhood obesity is at an all-time high in
      the U.S.A., even amongst athletes!
     Essential Nutrients
    Nutrient                  Function
•   Carbohydrates   ENERGY
•   Protein         Growth, Repair
•   Fat                     Padding, Hormone
•   Water                   Fluid balance
•   Vitamins        Body Processes
•   Minerals        Body Processes
How Much of Each??
      Nutrients
Distribution



           CARBS
           PROTEIN
           FATS
           Slice 4
    Carbohydrates
– 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
                     Protein
–   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
                      Protein
– 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!!
                   Protein
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
          Protein Facts
• 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
  protein.
Who needs more protein?
• 150 LBS         • 150 LBS
• 10% body fat    • 35% body fat
• 90% lean body   • 65% lean body
    Protein Supplements
•   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
  protein)
– 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

     Olive Oils
       Bad Fat = Butter, Animal
       Products and Fried Foods




 Artery Clogging!
                                 Deep Fried Arteries!


                       YOU NEED TO
                      LIMIT BAD FATS
                     THAT ARE ARTERY
                        CLOGGING!
Increased Portions
                Water
– Most essential nutrient for human
  survival

– Helps to regulate body temperature and
  electrolyte balance

– 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?

         STOPS
Athletes In Their Tracks!


 Mental Performance
Physical Performance
         Electrolytes
• BALANCE the flow of fluid
  in our body
• Electrolytes should be in
  HARMONY to allow our
  bodies to avoid dehydration.

•5 Electrolytes
   – Sodium --Magnesium
   – Calcium --Chloride
   – Potassium
            Electrolytes
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
  athlete.

   BALANCE, BALANCE, BALANCE!!
                         Calories
• 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
         Caloric Need
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
            Activity:
• 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,
  bars)

• Monster, Red Bull,
  Rockstar, Enviga Drinks                           42 grams per bar!



• Coffee and Soft Drinks         Excessive sugar!
  (Caffeine)
             Foods To Eat:
• Pasta’s, Rice, Bagels,
  Bread
• Subs and Sandwiches
  (PB&J)
• Chicken, Fish, Eggs
  (whites are great protein)
• Nuts, seeds
• Pretzels, popcorn
• Fruits and Vegetables
                  Cheap Eats:
•   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!
        Sports Drinks
• Gatorade/ Powerade
 –   Sugary
 –   2/5 electrolytes
 –   Help to replenish fluids
 –   Taste good
 –   Should be BALANCED with
     additional water intake or
     diluted
         Pre-Event Meal
• 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
     Post-Event Meal
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!
Dehydrated Athletes…..
Proper Nutrition Leads
     to VICTORY!
Poor Nutrition leads
       to…..
Which sideline will your
    athletes be on?
Questions?
       Sport Nutrition
         Assignment
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
   hours)

3) Estimate how much protein (in grams) one of your
   average teammates needs per day.
            Sport Nutrition
              Assignment
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

				
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posted:10/1/2012
language:Latin
pages:40