Learning Goal:I can…

Explain the correlation between proper nutrition and sport performance. Select an appropriate nutrition plan that

fits your personal lifestyle Evaluate the relationship of nutritional

planning/timing to physical performance

General Nutrition Guidelines1. Eat Breakfast2. Include a minimum of 3 food items at

meals and 2 at snacks3. Hydrate properly 4. Eat before and immediately after

workouts, practice and games

FOOD = CALORIES = ENERGY

Fruit /Veggie Carbs

Protein

Fruit /Veggie Protein

Carbs

Increase or Maintain

Body Mass

Decrease % Body Fat

Training day – 3:00 training session

• 7:00 amBreakfast

• 10: amSnack

• 12:30Lunch

• 2:30 pmPre-Workout Meal

• 3:00 – 4:30 pmWorkout/Practice

• 4:30 pmPost-Workout Meal

• 6:00-7:00 pmDinner

• 9:00 pmSnack

Strength Training Overview

Pre-workout: 1-2 hours prior to workout 75% carbohydrates (low GI) to 25% protein Hydrate 16 oz.

During: Hydrate during training

Post-workout: Snack within 30 minutes (Combo

carbohydrates and protein) Meal within 2 hours Proper Hydration

Cardio Overview Pre-workout:

30-60 minutes prior to workout 75% - 100% carbohydrates Hydrate

2-3 hours prior16 oz. Within an hour 8 oz

During: Hydrate during training Snack as needed depending on length

Post-workout: Snack within 30 minutes (Combo carbohydrates and

protein) Meal within 2 hours Proper Hydration (24 fl oz. for each pound lost)

HEALTHY BREAKFAST

Egg, cheese on thin bread

Egg, cheese

& Veggie Burrito

Oatmeal

NF Greek Yogurt with Kashi

Egg, Veggie

& Cheese Omelet

Kashi Cereal

Egg & Cheese

Breakfast Sandwich

PB & J Toasted Bagel

Cheese Omelet

with toast

and PB

Oatmeal& PB

Greek Yogurt & Granola

Peanut Butter Waffles

DECREASE % BODY FAT

Step 1: Increase ProteinStep 2: Add a Fruit

INCREASE MASSStep 1: Increase CarbsStep 2: Add a Fruit

HEALTHY LUNCH

Pesto Chicken

Wrap

Turkey & Mozzarella Wrap

NF Greek Yogurt with

Cereal

Grilled Chicken

Sandwich (Take top bun off)

PB&J Sandwi

ch using bagel thins

Meat & Cheese Sandwich using bagel thins

Meat & Cheese

on Hoagie Rolls

PB & J Bagels

Greek Yogurt & Granola

Add Cheese

& Crackers

Grilled Chicken

Sandwich

Meat & Cheese

Sandwich

DECREASE % BODY FATStep 1: Increase ProteinStep 2: Add a Fruit or Veggie

INCREASE MASSStep 1: Increase CarbsStep 2: Add a fruit or Veggie

HEALTHY DINNER

Fish & Veggies

Chicken & Brown

Rice

Ground Turkey

Spaghetti

Steak and

Sweet Potatoes

Turkey Patties on Thin Bread

Tacos with

Ground Turkey

Meat Lasagna/Ravioli

Meat Spaghet

ti

Chicken, Brown Rice, bread

Pesto Chicken Pasta

Steak, sweet

potaotes, bread

Ground Turkey

Mac and Cheese

DECREASE % BODY FATStep 1: Increase ProteinStep 2: Add a Fruit or Veggie

INCREASE MASSStep 1: Increase CarbsStep 2: Add a Fruit or Veggie

Pre-Workout/GameWhy is it important?

Prevents low blood sugar (fatigue & dizziness)

Fuels your body Satisfy the mind Top off glycogen stores Helps subside hunger

Pre-Game Recommendations

Eat familiar foods Experiment before practice NOT games

Eat well the day and evening before Limit high fat foods Allow proper time to digest

2-3 hours for a meal 30-60 minutes for a snack

Hydrate!!!

Glycemic IndexLow GI vs High GI

Good Carbs Bad Carbs

ENERGY

Whole Wheat Grains

Brown Rice

Fruits

Sweet PotatoesOatmeal

Vegetables

Quinoa

Inflammation & Injury

Sugar

High Fructose

Corn Syrup

White Bread Soda

Chips/Fries

Sugar Cereals

Easy Snack OptionsCarb + Protein = Winning Snack

Granola Bar + Peanut Butter (PB) Low-fat muffin + milk Leftovers- mini meal HB egg + English muffin Hot cereal in a cup + milk Fruit + yogurt + granola Veggie burger String cheese + fruit Fig Neutons + beef jerky Crackers + sandwich meat Toaster waffle + peanut butter & jam Tortilla rolled up + pb and banana

Hydration is KEY Before:

20 oz fluid: 2-3h prior to event 8 oz during active warm up

During: At breaks

After: Weigh before and after exercise

Drink 16-24 fl oz of fluid for every pound lost

“it’s not what you do once in a while, it’s

what you do everyday”