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Tiger Nutrition

Tiger Nutrition. Justin Landers Spring 2007. Today’s Topics:. Top 4 Nutrition Mistakes for Athletes Why theses mistakes prevent you from becoming the athlete you want to be Putting the right Nutrition into action!. Top 4 Nutrition Mistakes:. Not drinking enough fluids

andrew-gillespie
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Tiger Nutrition

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  1. Tiger Nutrition Justin Landers Spring 2007

  2. Today’s Topics: • Top 4 Nutrition Mistakes for Athletes • Why theses mistakes prevent you from becoming the athlete you want to be • Putting the right Nutrition into action!

  3. Top 4 Nutrition Mistakes: Not drinking enough fluids Not eating at regular intervals Eating too much protein and not enough carbohydrate Using dietary supplements improperly

  4. Nutrition Mistake #1 Not drinking enough Fluids (or drinking too much of the wrong fluids)

  5. What are the “Right” Fluids? • Water • Sports Drinks • 100% Fruit Juice • Low fat Milk

  6. What are the “Wrong” Fluids? • Caffeinated beverages (soda, coffee) • Sweetened beverages -fruit punch -fruit flavored soda -Sunny Delight -Capri Sun -Kool-Aid -Lemonade -any juice drink with <100% fruit juice -Look for these clues on the label: “beverage”, “punch”, “cocktail”, “drink” • Alcoholic beverages

  7. Why are they “wrong”? • Have no nutritional value • Caffeine and alcohol cause dehydration and exercise cramps • Sweetened drinks have (sugars) or “empty calories” and don’t re-hydrate well • Drinking too much of the “wrong” fluids means you aren’t getting enough of the “right” ones

  8. Fluids…How often? • As much as possible • Adequate hydration crucial in summertime • Fluids are especially important within 1 – 2 hours before and after exercise • Recommend milk and juice with meals; water and sport drinks all day

  9. Not eating at regular intervals Nutrition Mistake #2:

  10. Why eat often? • Food gives you energy • Body thrives on a steady supply of energy • Food Keeps metabolism going strong • Food is needed to replace losses after exercise • Food prevents body from breaking down muscle for energy

  11. How often? • Within 1 hour of waking • Every 3-4 hours • Example 6:30 Toast and Milk • 10 am Peanut butter and Jelly sandwich • 12:30 Single Tray Lunch • 3pm Gold fish and a calorie shake • 7pm Dinner • 9:30 Late snack or calorie shake • Never skip meals • Before workouts • After workouts

  12. Why eat after workouts? • Best muscle glycogen replacement when adequate carbs are eaten within 30 minutes after a workout, and then again within 2 hours • Must be high in carbs • Must be low in protein and fat (because they slow digestion and block the ‘glycogen gates’)

  13. Tigers Nutrition Day • Breakfast – toast, glass of milk, piece of fruit • Snack between 3 and 4 period – cereal bar, half a sandwich, gram crackers, goldfish • Lunch • Snack after school - cereal bar, half a sandwich, gram crackers, goldfish • Dinner

  14. Carbohydrate Examples 32 oz. Gatorade = 56 g carbs 4 graham cracker sheets = 46 g carbs 1 Nutri-Grain Cereal Bar = 27 g carbs

  15. How much Protein ??? • grams of protein should be less than ¼ the grams of carbohydrate • More protein will block the ‘glycogen gates’

  16. Example for 175# athlete: • If post-workout snack has 102 g carbs • 102 divided by 4 = 25 • Should not have more than 25 g protein • Remember: carbs are more important than protein immediately after workouts!

  17. Next, follow with a high carb, low protein, low fat meal within 2 hours

  18. Nutrition Mistake #3: Eating too much Protein and not enough Carbohydrate

  19. Problems with High Protein Diets • Protein is not a good energy source • Physical and mental fatigue • Decreased strength • Decreased endurance • Increased risk of injury • Decreased muscle glycogen stores • Can result in muscle loss • Dehydration

  20. The body can only use a set amount of protein each day • What happens to the extra protein? • Small amount may be used as energy • Rest stored as fat

  21. Benefits of High Carb Diets • Carbs are the BEST energy source • Preserves lean body mass (prevents body from breaking down muscle) • Increased strength • Increased endurance • Increased muscle glycogen stores • Increased physical and mental state • More energy

  22. What Should I eat? • High Quality Proteins: • Lean meats • Poultry • Fish • Eggs • Low fat milk, yogurt, cheese • Nuts • Beans

  23. A Variety of Carbohydrates • Bread, bagels, muffins, crackers • Cereal and oatmeal • Rice • Pasta • Potatoes • Vegetables • Fruits and Fruit juice • Sports drinks

  24. The “Athlete’s Plate” • 2/3 of plate: Carbs (rice, pasta, bread, veggies, etc.) • 1/3 of plate: Protein (meat, poultry, fish, beans, etc.)

  25. Nutrition Mistake #4: Using Dietary Supplements Imprprerly The Only Safe way is to Do Not use Dietary Supplements. The UIL is now putting out guidelines for the exact ingredients they are testing for. Energy Drinks can even get you in trouble.

  26. Pitfalls of Supplements • Not regulated, potentially dangerous • Very expensive • Usually taste bad • No PROVEN benefits over real foods (despite what the ad says)!!! • “Nutrition” stores, fitness magazines, and web sites don’t want to improve your health, they want your money!!!

  27. Proteins and amino acids from foods and supplements act the same way in the body. One is not better than the other. • You can easily get more than enough protein from diet alone.

  28. UIL Banned Substances • Banned Anabolic Agents • androstenediol • methyltestosterone • androstenedione • nandrolone • boldenone • norandrostenediol • clostebol • norandrostenedione • dehydrochlormethyltestosterone • norethandrolone • dehydroepiandrosterone (DHEA) • oxandrolone • dihydrotestosterone (DHT) • oxymesterone • dromostanolone • oxymetholone • epitrenbolone • stanozolol • fluoxymesterone • testosterone* • gestrinone • tetrahydrogestrinone (THG) • mesterolone • trenbolone • methandienone

  29. Can achieve goals with Real Foods • Add 500 calories per day to gain weight/build muscle mass • Add extra snacks and healthy homemade shakes • Refuel glycogen when the “gates” are open • Put as much effort into nutrition as you do in your workouts

  30. Nutrition Game Plan • Drink enough of the “right” fluids • Eat at least 5 times a day • Eat more carbs than protein • Use supplements properly • Put effort into nutrition!

  31. To be the best, you have to do your best

  32. Learn to value the benefits of fresh produce and healthy oils with meals Select fiber rich starches first and reduce fast digesting sugars when inactive Always diversity your protein sources, and select lower fat sources when inactive

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