What%20do%20you%20know%20about

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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

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Sport Nutrition

• Dance Department

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What sport nutrition doesnt look like!
Childhood obesity is at an all-time high in the
U.S.A., even amongst athletes!
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Essential Nutrients
Nutrient Function

• Carbohydrates ENERGY
• Protein Growth, Repair
• Fat Padding, Hormone
• Water Fluid balance
• Vitamins Body Processes
• Minerals Body Processes

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How Much of Each??
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Distribution
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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

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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

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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 waterso
  excess can lead to athlete DEHYDRATION!!

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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

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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.

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Who needs more protein?

• 150 LBS
• 10 body fat
• 90 lean body

• 150 LBS
• 35 body fat
• 65 lean body

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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

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• 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

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Good Fat Plants, Oils
Better than tobacco!
Nuts are healthy!
Nutrient dense!
Must use in moderation! Still have 9 cal/gm
Olive Oils
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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
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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!
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Not Enough Water?
STOPS
Athletes In Their Tracks!
Mental Performance
Physical Performance
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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

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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!!

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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
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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

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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!
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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???
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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
• Coffee and Soft Drinks (Caffeine)

42 grams per bar!
Excessive sugar!
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Foods To Eat

• Pastas, Rice, Bagels, Bread
• Subs and Sandwiches (PBJ)
• Chicken, Fish, Eggs (whites are great protein)
• Nuts, seeds
• Pretzels, popcorn
• Fruits and Vegetables

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Cheap Eats

• Wendys Baked Potato .99
• Wendys Chili .99
• Subway Turkey Sub 5.69
• Spaghetti with sauce
• 1 lb spaghetti .99
• 1 jar sauce 3.99
• PBJ less than .25!
• Chop Chop 5.79

-300 Calories 61/carb
-330 Calories - 35/C, 25/P
-282 calories-45/C, 17/P
Per serving with sauce (.77)
Packed with carbs, fat and protein
Loaded with carbs and protein!
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Sports Drinks

• Gatorade/ Powerade
• Sugary
• 2/5 electrolytes
• Help to replenish fluids
• Taste good
• Should be BALANCED with additional water intake
  or diluted

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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

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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
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Typical Post-Practice/Game Meals
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EDUCATE YOUR ATHLETES!
Better choices for POST-meal ideas
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Hydrated Athletes WIN!
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Dehydrated Athletes..
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Proper Nutrition Leads to VICTORY!
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Poor Nutrition leads to..
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Which sideline will your athletes be on?
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Questions?
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Sport Nutrition Assignment

• Write up a sample pre-game and post-meal plan
  for your particular sport.
• Estimate the amount of calories your sport burns
  in a normal practice and game. (Estimate 2-4
  hours)
• Estimate how much protein (in grams) one of your
  average teammates needs per day.

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Sport Nutrition Assignment

• 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