Illinois Wesleyan University

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Illinois Wesleyan University

• How YOU can use nutrition
• to improve your performance.

Presented by the IWU Athletic Training Staff
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Treat your body like a Porsche

• Maintain A Full Tank
• ?Consume Adequate Calories
• Provide Quality Fuel
• ?Aim For Balance
• Fuel and Refuel
• ?What To Eat and When
• Dont Overheat
• ?Hydrate to keep your body cool
• Track Your Gas Mileage
• ?Keep a Log of Nutrition and Training

You wouldnt drive this on they highway without
any fuel, would you?
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Food Calories Energy

• Major Nutrients Found in Foods Provide Calories
• ?Carbohydrates 4 calories/gram
• ?Protein 4 calories/gram
• ?Fat 9 calories/gram
• Each nutrient is digested differently and used at
  different rates, therefore ALL are important

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Carbohydrates
The cells preferred source of energy Fuel for
workouts and recovery after workouts Examples
of high carbohydrate foods ?Whole grain
breads ?Potatoes ?Pasta ?Brown
rice ?Fruits ?Cereal ?Beans Some vegetables
(corn, carrots, peas)
Yep, thats Five Brothers Quattro Sauce on there!
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Protein

• Necessary for muscle growth and repair
• Examples of foods high in protein
• Eggs
• Meat
• Cheese
• Milk (dairy products)
• Yogurt
• Nuts
• Beans
• Peanut butter
• Meat alternatives (soy products)

Moms choose JIF!
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Fat

• Helps meet energy needs and good fats protect the
  heart
• Good foods with fat
• ? Nuts, olive oil, canola oil, peanut butter
• ? Low-fat cheese, low-fat yogurt
• ? Lean meats
• Limit
• ? Fast food, some restaurant food
• ? Fried food
• ? Condiments and topping high in fat

Not this kind of nut..
This kind!
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Get A Good Balance
Consume food from different food groups to meet
your energy and nutrient needs

• Grains (especially whole grains)
• Primarily carbohydrate, some protein and fat
• B-Vitamins, antioxidants, iron
• Fruits (look for color)
• Primarily carbohydrate
• Antioxidants
• Vegetables (look for color)
• Primarily carbohydrate, some protein
• Antioxidants

Dairy (aim for low-fat) ? Carbohydrate and
protein, fat amount varies ? Calcium, Vitamin D
Meat/Beans (think lean) ? Primarily protein,
some fat and carbohydrate (varies) ? Iron, Zinc
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Avoid Empty Calories

• Avoid foods that are high in calories and low in
  other nutrients

small fruit yogurt parfait 160 calories, 2g
fat, 33 carbohydrates, 4g protein, vitamin A
C, and calcium
3 oreo cookies 160 calories, 8g fat, 22
carbohydrate, 2g protein
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Another Example

• 12 oz. 100 orange juice
• 10 calories 0g fat
• 38g carbohydrates 2g protein,
• potassium, calcium,
• vitamin C, A, folate

• 1 can (12 oz) of soda
• 150 calories,
• 0 fat,
• 40g carbohydrate,
• 0 protein

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Timing Is Important

• Eat frequently to maintain a full tank
• 4-8 times per day
• Constant fuel, every 2-4 hours
• Eat Breakfast DAILY
• 3-4 meals/day with snacks
• Special focus on fueling and refueling for
  activity

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A Sample Schedule

• Sample Schedule
• Breakfast (6-9 am)
• Snack (9-11pm)
• Lunch (11-1pm)
• Snack (2-4pm)
• Dinner (6-8pm)
• Snack, if needed (8-10pm)

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Breakfast (6-9am)

• Most important meal of the day
• Sample meal
• Whole wheat bagel
• 2 scrambled eggs
• 1 piece of fruit
• Milk

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Lunch (11-1pm)

• Sample meal
• Deli sandwich
• Whole wheat bread, meat, cheese, veggies, oil
  dressing
• 1 small bag of pretzels or baked chips
• 1 piece of fruit
• Milk/chocolate milk

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Dinner (6-8pm)

• Sample meal
• Meat (chicken, fish, beef, turkey, ect.)
• Starchy vegetable (corn, potato, beans)
• Vegetable (cooked or fresh)
• Milk
• Whole grain (dinner roll, bread)

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Snacks (between meals)

• Sample snacks
• Peanut butter and jelly sandwich
• Fruits and vegetables
• Crackers and cheese
• Trail mix (nuts and dried fruit)
• Bagel
• Whole wheat cereal with skim milk
• Granola bars
• Chocolate milk

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Planning for Practice

• Never start a workout with an empty tank
• Just like you car
• Remember, you should be eating every 3-4 hrs.
• Pre-workout meal
• 2-4 hrs ahead of time
• High carbohydrate, moderate protein, low, fat
• Pre-workout snack
• Within 1-2 hrs
• Mainly carbohydrate, some protein and fat
• Determine what you can tolerate
• Fruit and yogurt, granola bar, PBJ, Gatorade

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Post Workout Needs

• Remember the three Rs
• Rehydrate
• Need at least 20 oz of fluid
• (2-3 cups per pound lost)
• Replenish
• Carbohydrate needed to fill glycogen stores
• Recover
• Carbohydrate and protein needed for muscle repair
  and growth
• Take Advantage of the 30 minute window

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Ideal Recovery Foods Snacks

• Chocolate milk
• Yogurt and fruit
• Trail mix (nuts, seeds, dried fruit, cereal, etc)
• String cheese and wheat crackers
• Sports bar/shake
• Peanut butter and jelly sandwich
• Cereal with skim milk

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Hydrate to Keep the Body Fresh

• Drink before, during, and after exercise
• 2 hours before competition
• 2 cups
• 15-30 minutes before competition
• 1 cup
• During exercise, every 10-20 minutes
• ½ -1 cup or as needed
• After exercise
• 2 cups for every pound lost

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Achieve Top Performance with Consistent Nutrition

• Nutrition fuels training training fuels
  performance
• Avoid supplements and quick fixes
• They can be dangerous
• Too Good to Be True
• Food is the best supplement

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A Few Things To Remember

• Eat 5 times per day (3 meals, 2 snacks)
• Eat a variety of foods from all food groups (go
  for premium gas)
• Drink water and other hydrating beverages all day
  long

5 xs per day!!!!!
Remember food is fuel, enjoy your food and know
your body needs it
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Just Ask

• Please ask if you have questions
• Nutritionist on campus

Any Questions?