Husky Performance Nutrition

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Husky Performance Nutrition

• Outperform, Outthink Outlast the Competition!

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What is Performance Nutrition?

• Science of fueling your body for optimal
  performance, recovery, and health.
• Develop sound nutritional habits for top athletic
  performance now and a lifetime of good health for
  the future
• If you are living on fast food and vending snacks
  you will not reach your potential

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Why bother?

• Competitive edge over opponents
• Outlast the competition physically and mentally
• Career longevity

You must pay attention to the details to have a
long, successful career!
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Objectives

• Proper hydration
• Timing
• Proper fueling
• Faster, more efficient recovery
• Increased lean body mass -gt Increased strength
  and power
• Increased endurance -gt Go harder longer
• Minimize illness and injuries

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Hydration

• As little as a 2 decrease in hydration will lead
  to decreases in performance.
• Muscle is mostly water and cannot function
  properly without it!
• Sweating causes decreases in fluid as well as
  electrolytes (the most important of which is
  sodium).

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Hydration Plan

• Drink water throughout the day. Grab a bottle of
  water in the morning and refill as needed.
• Consume 2 cups of fluid 2 hours before activity.
• ½ - 1½ cups fluid every 15-20 min. during
  competition.
• Know how much fluid you lose with exercise.
• Log weight before activity
• Weigh in after activity
• For every 1 lb lost drink 2 cups of fluid

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What should I drink?

• Water, low fat milk, 100 juice, sports drinks
• Water vs. Sports drink
• Sports drinks, as well as salty snacks, are
  preferred for crampers and salty sweaters
• Water is fine but sports drinks are needed for
  glycogen replenishment post-training/post-competit
  ion

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Nutrient Timing

• Timing is everything!
• Front loading (eating throughout the day)
• wrap calories around activity
• Eat frequently
• This means eat breakfast!
• Back loading (eating one, large meal
  post-exercise)
• Compromises performance and likely increases body
  fat

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Carbohydrate

• Carbohydrates Fuel
• Dont confuse your needs with your parents or
  friends.
• A low carb lifestyle is not for you!
• Without adequate carbohydrate, protein is burned
  as fuel.

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Carbohydrate Sources

• Easily digested carbs
• Sugars, refined grains, 100 juice, sports drinks
• Choose easily digested carbs immediately pre/post
  activity. As well as during activity.
• Longer lasting carbs
• whole grains, low-fat dairy, whole fruit,
  vegetables
• Choose longer lasting carbs during meals, and
  throughout the day

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Recovery

• Intense exercise decreases fuel stores (glycogen)
  and is associated with muscle breakdown.
• Optimal recovery starts 15-30 minutes after
  activity.
• During this time the body is primed to absorb
  carbohydrate and protein.
• The recovery process extends 24 hours after
  activity!

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What do I drink for recovery?

• Post activity recovery snacks should have a 4-1
  ratio of carbohydrate to protein.
• Optimally they are liquid, contain easily
  digested carbohydrate protein.
• Examples-
• Fruit smoothie (frozen berries, low fat frozen
  yogurt, skim milk),
• High Protein Boost

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Recovery- a 24 hour process

• Recovery is much more than a post training snack!
• 24 hr window
• Breakfast
• Pre-training snack
• Post-training snack
• Before bed snack
• All of these snacks/meals are important to
  refuel, and increase/maintain lean body mass

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Lean Body Mass- Muscle

• Protein is important for muscle growth, repair
  and maintenance
• Athletes need more protein than the average
  person.
• Roughly, you need 1g protein for every pound
  body weight
• Therefore, each meal or snack should contain a
  quality protein source.

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Quality protein sources

• Low-fat milk yogurt
• Eggs
• Lean meat, poultry fish
• Choose grilled over fried white over dark
• Beans, nuts and nut butters

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Endurance- Go harder, longer

• The more fuel you have in your tank the longer
  you can perform at your best.
• This means quality carbohydrates (whole grains,
  beans, whole fruits, vegetables) throughout the
  day and simple carbohydrates (juices, sports
  drinks) before and after workouts and competition
• Every practice, game, and conditioning session
  depletes your fuel tank (glycogen).
• Do you refuel your tank?

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Are you tired during the day?

• Insufficient Fuel in the Tank
• Low starting levels (not enough carbs)
• Frequent depletion (practice, games ect.)
• Inadequate repletion (poor eating habits)
• FATIGUE and POOR PERFORMANCE

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Minimize illness injury

• Habitual intense exercise is stressful on your
  body.
• Combined with the outside pressures of classes
  relationships and illness or injury can result.
• Combat this with
• Quality fats
• Power Foods
• Multi-vitamin
• Plenty of Sleep and Rest

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Quality Fats

• Help improve immune function
• Heart healthy
• Olive, canola, and vegetable oils, fish, nuts,
  seeds, avocados
• Be conscious of portion sizes
• 1 Tbs. of oil, handful of nuts/seeds, check book
  size piece of fish

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Nutrient-Packed Foods

• Berries- Top your cereal with some blueberries
• Sweet potatoes- Try some sweet potato fries
• Beans- Fill your taco or burrito with black beans
• Apples- Slice and apple and top it with peanut
  butter
• Red Grapes- Pack a bag of grapes for a snack
• Spinach- Substitute spinach for lettuce on your
  salad
• Broccoli- Have the beef broccoli at your
  favorite Chinese restaurant
• These foods are packed with nutrients that will
  assist in keeping you on the playing field and
  out of the training room.

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Multi-Vitamin Sleep

• Everyone can benefit from a complete, 1-a-day
  multi-vitamin and mineral supplement.
• Think of it as an insurance policy on your
  playing time.
• Get sufficient sleep for optimal recovery,
  alertness, health.