Nutrition for Performance

1
Nutrition for Performance

• Charlotte Caperton-Kilburn, MS, RD, LDN

2
Are you winning at nutrition?

• Are you
• Breaking the fast?
• Eating breakfast

3
Are you winning at nutrition?

• Are you
• Eating at least 3 meals per day?
• Preferably 6 small meals for better fueling

4
Are you winning at nutrition?

• Are you
• Drinking at least 8-8 oz glasses of water each
  day?

5
Are you winning at nutrition?

• Are you
• Eating the majority of your intake from
  carbohydrate rich foods (whole grains, fruits,
  low-fat dairy products) with lean protein and
  healthy fat selections?

6
Nutrition Building Blocks

• Carbohydrates
• Proteins
• Fats
• Vitamins and minerals
• Fluids

7
What are the best energy foods?

• Carbohydrates best fuel your muscles with the
  energy you need to exercise or just to perform in
  life

8
Nutrition Building Blocks

• Carbohydrates (CHO)- the primary source of energy
  to working muscles
• fruits,
• vegetables,
• whole grain breads and cereals
• milk
• yogurt
• Provide Fiber, Vitamins such as A and C, Calcium,
  B vitamins

9
Nutrition Building Blocks

• Protein- essential to muscle growth, and repair,
  making red blood cells and making hormones and
  enzymes which help regulate metabolism
• Best sources
• Beef, pork
• Poultry
• Fish
• Beans
• eggs
• Good Sources
• nut butters
• milk, yogurt, cheese
• Provide protein, iron and B vitamins

10
Nutrition Building Blocks

• Fat
• the body requires two essential fats linoleic
  acid and alpha linolenic acid (omega-3 fatty
  acids can lower triglycerides and improving
  mood).
• needed in every cell and allows fat soluble
  vitamins to be utilized by the body, protects the
  body, and helps keep brain and nervous system
  healthy.

11
Nutrition Building Blocks

• Fat sources
• Nuts
• Oils
• Margarine
• Salad dressing
• Beef, pork, chicken, fish

12
Nutrition Building Blocks

• Vitamins and minerals
• do not provide energy but
• they do help unlock the energy stored in food for
  the body to use as fuel

13
Fluids for Performance

• Water is one of the most important nutrients in
  your diet.

• 1 loss of fluids can affect your performance
  (dehydration)
• Milk
• water
• 100 percent juice
• sports drinks
• Fruits and vegetables

14
Fueling Plans

• active active
• teenages athletes
• Calories about 2,200 about 2,800 about 3,400
• Grain group 9 11 13
• Vegetable group 4 (2c) 5 (2.5 c) 6
• Fruit group 3 4 5
• Milk group 4 4 5
• Meat group 2 (6 oz) 3 (6-9 oz) 4 (8-12 oz)

15
Fueling Plans

• Easy way to fuel for fitness and health is to
  fill your plate with
• (This is a visual that will help to ensure
  nutrition for health put might not provide enough
  energy if you are involved in sports.)
• 1/3 grains
• 1/3 fruits and vegetables
• 1/3 lean protein sources

16
Eat a variety of high-carbohydrate, low-fat
foods
17
Primary Factors that Affect AthleticPerformance

• Genetics
• Training
• Nutrition

18
Carbohydrates are the primary Source of Energy
for Your Muscles

• Carbohydrates

Glycogen
Glucose
19
Fueling plans

• Eat breakfast everyday
• Mini snack before exercising enhances stamina and
  endurance
• Mini snack after exercising
• Find something that works for you whether liquid
  or solid

20
Choosing the Right Fluids During Exercise

• Cold water
• absorbs quicker
• tastes better
• cools down body temperature in warm weather
• economical
• Sports drinks, juice
• provides energy
• tasty

21
Fueling Plans

• Experiment with foods during the training
  sessions
• Stock your pantry with healthy options
• Eat regular meals throughout the day
• No longer than 4 hours between meals
• Hydrate continually during the day

22
Rewards of High- Performance Nutrition

• Train longer and harder
• Delay fatigue
• Help your body recover faster after working out
• Perform much better overall

23

• Everyone wins with good nutrition
• References
• Nancy Clarks Sports Nutrition Guidebook 2nd
  edition
• Mypyramid.gov
• Fueling the Teen Machine Ellen Shanley and
  Colleen Thompson