Download Nutrition II

Nutrition
The Nutrition Game Plan for a
Winning Performance
Six Basic Nutrients
Carbohydrate
Carbohydrate
Protein
Fat
Protein
Fat
Water
Vitamins
Minerals
Water
Vitamins
Minerals
The Importance of
Carbohydrates (CHO)
Primary source of energy when you are
exercising hard
One should get at least 55-60% of
calories from CHO
The body stores CHO as glycogen in
muscles and the liver
Running out of glycogen = “Hitting the
Wall”
Importance of CHO cont.
Avg. 150 # man stores 1,800 Kcals of
glycogen and 60-100,000 Kcals as fat
Cannot use fat once you run out of
CHO
Trained muscles store 20-50% more
glycogen than untrained muscles
Are CHO’s Fattening?
Absolutely NOT!
Only fattening when you add fat to them
Remember you CANNOT perform
without CHO
Read food labels to make sure of CHO
intake
First Place Carbohydrates
Whole grain breads,
crackers, and bagels
Plain products
without the added
butter and sour
creams
Bran or whole grain
cereals
Whole wheat flour
instead of white
Fruit & Veggies Are a
Homerun Hit
Nutrients provided:
Vitamins A & C
Potassium
Carbohydrates
Fiber
Protective Benefits
Improved healing
reduced risks of:



cancer
high blood pressure
constipation
Aids in exercise
recovery
Strive for Five (dark,
colorful veggies,
citrus fruits, and
bananas)
Cruciferous Veggies
Cabbage, cauliflower,
brussel sprouts,
collards, kale, mustard
greens
May be protective
against cancer
Veggies high in vitamin
A can also be cancer
protective
Protein (PRO)
Needed for building and repairing
muscles, red blood cells, hair and other
tissues
Synthesizes hormones
Used for energy when CHO is not
available or in exhausting exercise
15-20% of calories should come from
PRO
The Protein Plan
The best choices: lean
meat, fish, poultry, nuts,
beans, egg whites, and
legumes
1.0 -1.7 grams
protein/KG
Excess protein is not
stored as extra muscle, it
is stored as extra FAT!
Fat
Source of stored energy
Used during low-level activities
studying, sleeping, etc.
Too much fat is associated with heart
disease, obesity, and some cancers
Limit to 20-25% of daily calories
Everyone Wins With
a Low Fat Diet
Not only helps with performance but
with overall well being
The following diseases and conditions
can be deterred by eating a low fat diet
 Obesity
 Hypertension
 Heart Disease
 Kidney Failure
 Cancer
 Diabetes Mellitus
Red Meat and Heart Disease
Saturated fat
Small portions are ok
Pick lean selections
Roast beef
Rump roast
Good source of iron
Combating Cancer
High fiber, low fat performance diet can
help combat cancer
Anti-oxidants
Vitamins A, C, E
Selenium
Water
The most important replacement fluid
Makes up 50-70% of body weight
Stabilizes body temperature, carries
nutrients to cells and waste away from
cells
Water does not provide energy
Drink water before, during & after
exercise
Fun Facts About Fluids
Water does not cause stomach
cramping
During exercise your body can generate
20 times the heat it does at rest
For every 300 Kcals of heat produced, 2
cups of sweat is produced
Women sweat more effectively than
men
Pay Attention to
How You Feel
Thirst sensation is
not sensitive enough
Continue drinking
after you are not
thirsty
Clear or near clear
urine indicates
hydration
Signs of Dehydration
Headaches
Fatigue
Needlessly lifeless
Dark, concentrated
urine
Role of Dairy in Nutrition
Maintains strong bones
Reduces risk of
osteoporosis
Protects against high
blood pressure
Protects against muscle
cramping
Dairy’s Main Nutrients
Calcium
Protein
Riboflavin
Fortified milk
provides vitamin
A&D
Unmasking the Milk Myths
Milk doesn’t cause stomach cramping
unless you are lactose intolerant
Milk doesn’t cause a cotton mouth or
sticky mouth, that is due nervousness
and prevent anxiety
Drinking extra milk doesn’t hasten the
healing of broken bones, but can make
bones as strong as possible to begin
with
The Importance of Calcium
Choose low-fat dairy products
Dark green leafy vegetables, tofu
processed with calcium sulfate, canned
fish with bones
Recommended intake of 800-1500 mg
per day
Include a high calcium selection
with each meal
Vitamins
Substances that regulate chemical
reactions and metabolic processes
Includes A, B complex, C, D, E, and K
Does not provide energy
Obtained in plentiful amounts through a
healthy diet
Like spark plugs of a car, help us use
energy
Vitamin = spark plugs
CHO = fuel
Minerals
Different minerals combine to form
bodily structures (bones, teeth)
Regulates body processes (iron in red
blood cell carries oxygen)
Does not provide energy
Examples: calcium, iron, magnesium,
potassium, zinc
Breakfast is for Champions
Skipping is the biggest
nutritional mistake
Studies have shown
that skippers struggle
more with weight than
breakfast eaters
Very important after
morning workouts
Healthy Meals on the Run
Eat before you get
too hungry
Plan the time to food
shop
Frozen pre-prepared
meals
Easy, portable type
foods
Nutrition
Good nutrition gives you the basics you
need for good health
Appropriate food choices and
consistent meal timing are the keys to a
healthy lifestyle
Give yourself the credit for your
success, hard work, and dedication