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Nutrition and Peak Performance What to do when nutrition is your missing link. “ I train really hard and I’m not seeing results.” “What should I eat to achieve my goals?” “People say I should drink protein shakes, but I would much rather rely on my diet to get what I need.” Nutrition Team Key Players: Carbohydrate Protein Fat Vitamins Minerals Water Carbohydrates Primary fuel source during exercise. Stored as glycogen. 1,400-1,800 calories of fuel Carbohydrate Sources Grains, breads, cereals, rice, pasta Fruit and Fruit juices Vegetables Dairy and soy milk, yogurt Sports Drink Protein Growth, Repair & Maintenance Forms Muscles Red blood cells Other tissues Hormones Neurotransmitters Antibodies Fuel when carbohydrates run low Protein Sources Meat Turkey & Chicken Fish Cheese Egg Soy Beans Lentils Dairy and soy milk, yogurt Fats Body’s energy stores Insulation Provides fat soluble vitamins Component of cell structures Fat Sources Liquid oils Margarine and butter Nuts and seeds Avocado Fish Vitamins Enhance energy production Tissue repair and protein synthesis Red blood cell formation Act as antioxidants Vitamin Sources Fruits and vegetables Lean protein foods Whole grains Nuts and seeds Minerals Energy production Building body tissue Muscle contraction Oxygen transport Mineral Sources Fruits and vegetables Lean protein foods Whole grains Nuts and seeds Water 60-75% of our body weight Regulates body temperature Carries nutrients Cellular functions Removes waste materials Keeps joints lubricated Nutrition for Football Very intense, short bursts Rest between plays Requires: Strength Endurance Quickness Agility Energy Requirements Body size Muscle mass Position played Training program Body composition goals Practice Game day Protein Requirements Per weight 1.2-1.7 grams protein/kg/d Per diet 12-15% Night Before Carbohydrate rich 3 oz (21 grams) Protein Easy on the fat Cooked vegetables Hydrate Training or Competition Day 80% of glycogen stores are depleted overnight Break the fast Bagel with jelly Cereal with banana Oatmeal with strawberries and OJ Training or Competition Day Lunch Pasta with marinara, bread, frozen yogurt Rice, cooked vegetables, lean meat Chicken, bread, fruit juice, pretzels Training or Competition Day Snacks Sports drink, energy bar PB & J sandwich Smoothie Yogurt with fruit Granola bar Dried fruit Bread with peanut butter and honey Dry cereal Post Game or Strength Training 1 – 2 hours after an event Refuel and Rehydrate Lean Protein Chicken breast Turkey sandwich Tuna Fast-Food Usually high in calories, fat and sodium. Low fiber and vitamins A and C. Lacking fruits and vegetables. Portion Distortion Choices Most often: Less often: Grilled chicken Fried chicken and fish sandwiches Small hamburger Large hamburgers Chicken fajitas and Bean burritos cheeseburgers Bean chili Fish or chicken Vegetable pizza nuggets Chicken, turkey, Pizza with meat vegetarian, and toppings ham sandwiches. Between Games Variety of fruits and vegetables Protein with each meal Eat whole grains 3-4 ounces per meal Oatmeal, whole wheat bread and pasta, brown rice, etc. Supplements won’t help gain an advantage Quick Ideas Fruit – orange, banana, pear, peaches, plums Vegetables – carrots, jicama, celery sticks Juice Mozzarella string cheese Breadsticks Bread with jelly Low fat cottage cheese Low fat milk One portion of canned fruit Yogurt (low fat) Foods to Avoid Candy Sugar Honey Tea Coffee Chocolate Sodas Fried foods High fat meats Fats Oils Gravies Sour cream New foods We lose water… Skin (5%) Respiratory tract (30%) Kidneys (60%) Large intestine (5%) What are Signs of Dehydration? % Dehydrated Symptoms 0-1% Thirsty 2-5% Headache, fatigue, impaired performance, nausea, dry mouth, chills, clammy skin 6% Increased body temperature 8% Increased body temperature, dizziness, weakness Over 8% Heat stroke – sweating stops, high temperature, disorientation, death Consequences of Dehydration Overheating Decreased performance Mental fatigue Loss of electrolytes – sodium, potassium, chloride Muscle Cramping Muscle spasms that strike quickly Causes: Muscular exhaustion Low fuel stores Biomechanical problems Mineral deficiencies Heat Salty Sweaters High sodium loss Five to six grams of sodium lost during a two hour practice. Preventing Cramps Ensure that daily fluid and sodium intake is adequate. Fruits and vegetables, milk, yogurt, beans and green leafy vegetables. Almonds, avocados, lentils, nuts and whole grains. How much to drink before… 16 ounces of water when you wake up 16 ounces of water or sports drink 2 hours before a game 4-8 ounces 10 minutes before a game How much to drink during… 5-10 ounces every 15 minutes Drink even more if it is hot How much to drink after… 18 ounces of water to replace what was lost Water Sports Drink Sports Drinks Use a sports drink if activity is longer than 90 minutes Sports Drinks Taste good Provide calories Provide electrolytes Examples Gatorade Powerade The greatest obstacle is not ignorance It is the illusion of knowledge ~ Daniel J. Boorstin Your greatest obstacle is not skill It is the illusion of your skill "To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call 1-888-328-3483.