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Performance NutritionAnnandale AtomsBoys BasketballCheryl Toner, MS, RDSports [email protected]
Physical Conditioning
Mental Toughness
DesireStrategy
Coaching
Sports Performance
Physical Conditioning
Mental Toughness
Desire
Performance Nutrition
Strategy
Coaching
Completesthe
team!
Sports Performance
What are your fuel needs today?
tailor food + fluidsfor rest/ training/ competition days
Train
Rest
Compete
5 Ways to Amplify Sports Performance
1.Get a good night’s sleep.
2.Start and stay hydrated.
3.Eat enough.
4.Eat the right stuff.
5.Eat it at the right time.
1. Get a Good Night’s Sleep Most common reason for skipping breakfast Sleep deprivation has metabolic affects• Reduced insulin sensitivity and higher diabetes risk• Increased appetite• Reduced energy expenditure
No amount of food or fluids will correct for lack of sleep
2. Start & Stay Hydrated- Why?
Muscle cramps Loss of coordination Fainting Personality change Decreased blood pressure Increased core temp Increased heart rate
Headache Flushed skin Weakness Poor concentration Light headedness Nausea Vomiting
• Apple juice or lemonade?• Do you feel/experience… With weight
loss of
2% or more!
2. Start & Stay Hydrated- How?4 h before: 1 oz per 10 lb body wt (5-7 ml/kg)
+ 0.6 oz per 10 lb body wt @ 2 h(3-5 ml/kg) if heavy sweater or hot, humid conditions
+ carbohydrate with intense workouts > 1 hr+ salt for tournament/multi-event days and/or
if heavy/salty sweaters
2. Start & Stay Hydrated- How?
Before exercise After exercise150 lb 148 lb
2 lb(1% of starting body weight; 0.4-2.4% is common)
2 x 20 = 40 oz needed to replace lost fluids
2. Start & Stay Hydrated- Have a plan!Time Meal/Event Fluid Intake
6am Breakfast 1-2 cups, including milk
Mid-Morning
Classes 1-2 cups, sip regularly on water
Mid-Day Lunch 2-4 cups, including milk
Mid-Afternoon
Classes/ Pre-Training
2 cups water, sip regularly on water
4-5:30pm Training 2-5 gulps every 15-20 minutes
By 6pm Post-Training 2+ cups recovery beverage or water with food
7-8pm Dinner 2 cups, including milk
9-10pm Bedtime 1 cup water
ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL
RMR Growth
Daily Activit
y
Exercise
+ + +
3. Eat Enough
Eat the right amount of energy (calories) for YOUR body
Energy comes from Carbohydrates, Protein, FatMICROnutrients (vitamins, minerals,
phytonutrients, etc) RDA, MyPlate - general guidelinesYou are unique!
‒ Genetics‒ Stages of development‒ Frequency, intensity, duration of physical activity
3. Eat Enough- for YOU
• Weight loss• Strength loss• Inability to adapt to
training regimen• Diminished
performance• Soreness, joint pain• Lethargy• Chronic fatigue
• Micronutrient deficiency• Respiratory infections• Menstrual or endocrine
abnormalities• Decreased bone
mineral density • Overtraining syndrome
3. Eat Enough- What if I don’t?
3. Eat Enough- Snack for success
Handful of nuts + orange Greek yogurt + apple 1 cup skim chocolate milk ½ nut butter + jelly sandwich ¼ cup dried fruit + nuts + cereal Hummus + veggie roll-up ½ cup tuna + crackers
3 meals+
2-3 snacks+
fluids
http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets
4. Eat the Right Stuff- Balance & varietyVegetables 3+Fruits 3-5Grains 9-15Milk Products/Alternatives 3Meat/Plant Protein Foods 12 ozSpices for flavor!Fluids
3 meals+
2-3 snacks+
fluids
4. Eat the Right Stuff- CAUTION• Energy drinks• So-called performance-enhancing supplements• Regulation issues• Lethal combinations
5. Eat it at the Right Time- Breakfast
Jump-start metabolism Enhance energy level Provide fuel for classes and
workouts Athletes who eat breakfast really
do eat more appropriate amounts throughout the day than people who skip
5. Eat it at the Right Time- Breakfast
2 slices of whole wheat toast2 tablespoons of peanut butter1 banana2 cups lowfat milk
Smoothie½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or bananaice
Omelet Wrap2 eggs1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice
Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread1 cup
2 cups dry cereal1 cup lowfat milk1 oz nuts1 pear
5. Eat it at the Right Time- Protein
Spread protein evenly throughout day
Protein in post-resistance workout snack•Minimize muscle breakdown •Maximize muscle growth•Normal hormonal and immune
functions
1 ounce meat 2 eggs 1 cup
milk/yogurt 2T peanut
butter
1 ounce cheese
2/3 cup beans 1/3 cup nuts
5. Eat it at the Right Time- Protein
About 10 g protein:
5. Eat it at the Right Time- Fuel Your Training3-4 hours before training• Foundation: long-lasting carbs• + high-quality lean protein • Before game: low fat, low fiber,
not spicy, nothing new, nothing risky
5. Eat it at the Right Time- Fuel Your Training30 minutes to 1 hour before training‒ Fruit‒ Crackers/Pretzels‒ Honey/jam sandwich‒ Focus on carbs, low fiber, fat,
protein
5. Eat it at the Right Time- Fuel Your Training
After training₋ Replace carbs, add protein
especially after resistance exercise
Enjoy Food!
Understand your needsenough
the right stuffthe right time
Eat foods you like!
80/20 Rule
Thank you!