Nutrition The Nutrition Game Plan for a Winning Performance.

NutritionThe Nutrition Game Plan for a

Winning Performance

Six Basic Nutrients

Carbohydrate

Protein

Fat

Water

Vitamins

Minerals

Carbo-hydrate

Protein Fat

Water Vitamins Minerals

The Importance of Carbohydrates (CHO)

Primary source of energy when you are exercising hard

One should get at least 55-60% of calories from CHO

The body stores CHO as glycogen in muscles and the liver

Running out of glycogen = “Hitting the Wall”

Importance of CHO cont.

Avg. 150 # man stores 1,800 Kcals of glycogen and 60-100,000 Kcals as fat

Cannot use fat once you run out of CHO

Trained muscles store 20-50% more glycogen than untrained muscles

Are CHO’s Fattening?

Absolutely NOT!

Only fattening when you add fat to them

Remember you CANNOT perform without CHO

Read food labels to make sure of CHO intake

First Place Carbohydrates

Whole grain breads, crackers, and bagels

Plain products without the added butter and sour creams

Bran or whole grain cereals

Whole wheat flour instead of white

Fruit & Veggies Are a Homerun Hit

Nutrients provided: Vitamins A & C Potassium Carbohydrates Fiber

Protective Benefits Improved healing reduced risks of:

cancer high blood pressure constipation

Aids in exercise recovery

Strive for Five (dark, colorful veggies, citrus fruits, and bananas)

Cruciferous Veggies Cabbage, cauliflower,

brussel sprouts, collards, kale, mustard greens

May be protective against cancer

Veggies high in vitamin A can also be cancer protective

Protein (PRO)

Needed for building and repairing muscles, red blood cells, hair and other tissues

Synthesizes hormones Used for energy when CHO is not

available or in exhausting exercise 15-20% of calories should come from

PRO

The Protein Plan The best choices: lean

meat, fish, poultry, nuts, beans, egg whites, and legumes

1.0 -1.7 grams protein/KG

Excess protein is not stored as extra muscle, it is stored as extra FAT!

Fat Source of stored energy

Used during low-level activities studying, sleeping, etc.

Too much fat is associated with heart disease, obesity, and some cancers

Limit to 20-25% of daily calories

Everyone Wins Witha Low Fat Diet

Not only helps with performance but with overall well being

The following diseases and conditions can be deterred by eating a low fat diet

Obesity

Heart Disease

Cancer

Hypertension

Kidney Failure

Diabetes Mellitus

Red Meat and Heart Disease

Saturated fat

Small portions are ok

Pick lean selections

Roast beef

Rump roast

Good source of iron

Combating Cancer

High fiber, low fat performance diet can help combat cancer

Anti-oxidants Vitamins A, C, E Selenium

Water The most important replacement fluid Makes up 50-70% of body weight Stabilizes body temperature, carries

nutrients to cells and waste away from cells

Water does not provide energy Drink water before, during & after

exercise

Fun Facts About Fluids Water does not cause stomach cramping

During exercise your body can generate 20 times the heat it does at rest

For every 300 Kcals of heat produced, 2 cups of sweat is produced

Women sweat more effectively than men

Pay Attention to How You Feel

Thirst sensation is not sensitive enough

Continue drinking after you are not thirsty

Clear or near clear urine indicates hydration

Water

Signs of Dehydration

Headaches

Fatigue

Needlessly lifeless

Dark, concentrated urine

Role of Dairy in Nutrition

Maintains strong bones

Reduces risk of osteoporosis

Protects against high blood pressure

Protects against muscle cramping

Dairy’s Main Nutrients

Calcium

Protein

Riboflavin

Fortified milk provides vitamin A & D

Unmasking the Milk Myths

Milk doesn’t cause stomach cramping unless you are lactose intolerant

Milk doesn’t cause a cotton mouth or sticky mouth, that is due nervousness and prevent anxiety

Drinking extra milk doesn’t hasten the healing of broken bones, but can make bones as strong as possible to begin with

The Importance of Calcium

Choose low-fat dairy products

Dark green leafy vegetables, tofu processed with calcium sulfate, canned fish with bones

Recommended intake of 800-1500 mg per day

Include a high calcium selection with each meal

Vitamins Substances that regulate chemical reactions

and metabolic processes Includes A, B complex, C, D, E, and K Does not provide energy Obtained in plentiful amounts through a

healthy diet Like spark plugs of a car, help us use energy

Vitamin = spark plugs CHO = fuel

Minerals

Different minerals combine to form bodily structures (bones, teeth)

Regulates body processes (iron in red blood cell carries oxygen)

Does not provide energy

Examples: calcium, iron, magnesium, potassium, zinc

Breakfast is for Champions

Skipping is the biggest nutritional mistake

Studies have shown that skippers struggle more with weight than breakfast eaters

Very important after morning workouts

Healthy Meals on the Run

Eat before you get too hungry

Plan the time to food shop

Frozen pre-prepared meals

Easy, portable type foods

Nutrition Good nutrition gives you the basics you

need for good health

Appropriate food choices and consistent meal timing are the keys to a healthy lifestyle

Give yourself the credit for your success, hard work, and dedication