1 / 24

Your scholar-athlete

Your scholar-athlete. Laura Marzano Kemper, MS ATC Bryn Mawr College. B. O. DY. Exercise Nutrition. Why is it important? Nutrition – ranks 3 rd as a main contributor to athletic performance Only behind genetics and conditioning level Provides the fuel for all work Goals:

aquarius
Download Presentation

Your scholar-athlete

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Your scholar-athlete Laura Marzano Kemper, MS ATC Bryn Mawr College B O DY

  2. Exercise Nutrition • Why is it important? • Nutrition – ranks 3rd as a main contributor to athletic performance • Only behind genetics and conditioning level • Provides the fuel for all work • Goals: • Prepare the athlete for competition (pre) • Provide energy to sustain competition (during) • Aid with recovery process (post)

  3. Nutrition • Proper nutrition has been found to: • Improve athletic performance • Allow for optimum levels conditioning to be met • Improve recovery, fatigue • Decrease injury risk Nutrition Journal, 2006

  4. Energy • Calorie • Unit of energy; amount heat needed to raise temperature 1g water 1°C • Energy Intake • Different foods have different caloric values • Carbohydrates & Proteins • 4 calories per gram • Fats • 9 calories per gram

  5. Nutrients • Macronutrients • Provide bulk of energy • Nitrogen, Hydrogen, Carbon, Oxygen • Required in larger quantities • Carbohydrates • Proteins • Lipids (fats) • Micronutrients • Vitamins • Minerals • Needed in much smaller quantities

  6. Carbohydrates • Major energy source for fuel • Should make up 50-60% total daily calories • Stored in muscles and liver • Conversion sugars, starches into glucose • Low blood glucose = dizziness, headaches, decreased work • Carbohydrates deplete after 1-2 hrs of exercise • need to replenish immediately after exercise with a high carb/ low-moderate protein snack/meal

  7. Simple -quick burst of energy Complex -provide steady stream of energy -longer digestion time

  8. Proteins • Should make up 20-25% total daily calories • 135lb athlete 71-83grams/day • Protein supplements • *Well balanced diet = do not need to use protein supplements* Healthy Examples: Chocolate milk ( NOT fat-free)

  9. The Protein Reality • Protein needs Sedentary adult 0.8 gm/kg Sedentary adolescent 0.9-1.0 gm/kg Elite adolescent gymnast 1.3-1.4 gm/kg Elite adolescent soccer player 1.6-2.0gm/kg Triathlete 1.8-2.0 gm/kg • Recommended Intake1.3-2.0 gm/kg (**2-3 servings of high quality protein a day)

  10. Fats • Should make up 20-25% total daily calories • Also a fuel source for endurance exercise • Carbs → fats → proteins • Other functions: • Insulation • Cell structure • Nerve transmission • Hormone production • Aids intestines absorbing fat soluble vitamins • A, D, E, K

  11. Vitamins & Minerals • Vitamins • Organic substances • Needed by body in small amounts • Activate chemicals • Body cannot manufacture • Except Vitamin D • Balanced diet = no need for supplement** • Multi-vitamin • Intense activity • increases need for vitamins Focus on: 1) High color 2) 5-9 serving a day! 3) Variety

  12. Minerals • 4% body mass • Provide structure • Bone (bone density vs loss), teeth • Maintain normal heart rhythm, muscle contractions • Regulate metabolism • Calcium, Iron • May need supplement • Particularly females • Zinc • Protein synthesis, healing and immune function – meat, poultry, seafood and whole grains

  13. A dose of Insurance? • A multivitamin with no more that 100% of the Daily Value (DV) • every other day • REAL GOAL: Variety of fruits, veggies, whole grains- • **supplements are NOT a replacement for food

  14. Bottom Line • Habitual consumption of foods high in anti-oxidant value are associated with significant health benefits. • Hundreds of antioxidants, some of which act synergistically, are available in foods.

  15. Hydration 13-20 ounces 2to 3 hours prior to game or practice. 8-10 ounces every 15-20 mins during exercise Water 60-75% total body weight Daily intake: 2.5 L Water balance important In vs. Out Extreme temperatures

  16. Electrolyte Replenishment • Sodium, potassium, and chloride • Regulate fluid exchange within body • Sports Drinks (commercial or homemade)

  17. Biggest issues • Energy intake is too low • Loss of mm mass, menstrual dysfunction, decreased bone density, increased injury rate/risk, prolonged recovery, fatigue • Carbohydrate intake is too low • Fatigue • Fluid intake maybe too low • Dehydration • Fat intake may be too low • at least 20% for athletes

  18. The BIG Question: What DO I Eat, When??? • Pre-game (3-4 hours) - High Carb, low fiber, low fat, moderate protein, adequate fluid • Pre-game snack (1 hour) - smaller portion, heavier on carbs, LOTS of fluids • Post-game – High carbs, low to moderate protein

  19. Recovery Sleep: at least 8 hours a night. Yes, even here at BMC. * Try to go to bed at the same time every night to help your body develop a routine. Cool down/ Stretching: gentle re-stretching and lengthening of warm muscles post-workout is one of the best ways to prevent injury and allow stressed muscle to heal properly.

  20. Refuel eat breakfast everyday & remember to eat lots of fruits & veggies for antioxidants, protein for muscle repair and whole-grain carbs for energy.

  21. Replenishment 3meals/day and a pre-workout snack will help keep your blood sugar level stable and help your muscles repair & refuel themselves effectively. Replenishment should begin within 60 mins of activity to maximize muscle glycogen restoration.

  22. Kick-start Restoration! • Post-workout rehydration: immediate rehydration with a cool sports drink is ideal. The electrolytes in the drink help speed reabsorption of fluid from the gut after digestion. • Hydro-therapy: that’s right, the cold whirlpool does work! Or try a warm shower with self massage for 10 mins.

  23. Thank you!!Questions???

More Related