Performance Nutrition

1. Performance Nutrition

2. Essential for Success • As an athlete, every one of you should desire to be great. Nutrition plays a HUGE role in your success, from how you perform to how you recover.

3. TRIBAL FUEL! • The foods you ingest will influence how your body functions 72 hoursprior to physical activity, whether it be a game, practice, or lift. • Since any given week includes one or all of these activities, optimal nutrition needs to be a constant goal. The following presentation is a simple guide to help you make smart nutrition choices as you go through your day.

4. Daily Caloric Intake • Every male athlete should ingest at least 23 calories per pound every day, and every female athlete needs at least 20 calories per pound. • So, a 200 lb male needs at least 4,600 calories/day, and a 120 lb female needs at least 2,400 calories/day. • Now, the trick is to learn how to spread those calories out during the day

5. Daily Meal Guide • Breakfast (within 1 hour of waking up) • Snack* • Lunch • Snack* • Dinner • Snack *Use as a post-lift or post-practice recovery

6. Nutrient Distribution • Furthermore, every meal you eat should be comprised of: • 45-65% Carbohydrates • 10-35% Protein • 20-35% Fat

7. Nutrient Distribution • So, every meal plate you eat should look something like this: • The following slides give example sources of each nutrient for each meal of the day

8. Breakfast(within 1 hour of waking up) • HYDRATE!Drink WATER, lowfat milk, fruit juices (not from concentrate) • Carbohydrate choices (45-65% of your plate) • Whole grains through fortified cereals, whole wheat bagels, whole wheat toast/breakfast sandwiches • English Muffins • Pancakes or Waffles • Oatmeal or Grits • Fortified breakfast granola bars • Lowfat yogurt with granola • Potato products • Fruits! (Apples, Oranges, Bananas, Pineapple, Watermelon, Berries, etc) • Protein choices (10-35% of your plate) • Eggs (choose egg whites to decrease fat) • Turkey Sausage or lean beef products • Fat choices (20-35% of your plate) • Peanut Butter on a bagel/toast • Light cream cheese on a bagel/toast • Carb/Protein sources will also contain their own supply of fat

9. Lunch • HYDRATE!Drink WATER, lowfat milk, Gatorade, or fruit juices (not from concentrate) • Carbohydrate choices (45-65% of your plate) • Whole grain bread for sandwiches • Whole grain pasta • Rice (whole grain if possible) • Potatoes • Corn and Peas • Variety of Fruits and Vegetables (Apples, Oranges, Bananas, Pineapple, Watermelon, Berries, Tomatoes, Spinach, Carrots, Brocolli, Cauliflower, Green Beans)! • Protein choices (10-35% of your plate) • Lean meats like turkey or chicken for sandwiches • Grilled chicken or lean beef • Egg Salad • Bean Dishes • Hearty soups as a side dish • Fat choices (20-35% of your plate) • Peanut butter from a peanut butter and jelly or honey sandwich • Olive oil (extra virgin) on pasta or as salad dressing • Avocado • Tuna sandwich or other fish dishes (also good source of protein)

10. Dinner • Similar options to lunch but change it up! The more variety in your diet the better chance you’re eating all the nutrients you require (as long as you choose healthy options). • Since dinner probably follows a practice, eat and hydrate adequately to refuel from practice!

11. Snacks • NCAA approved Protein/Carb recovery shakes or bars • Peanut butter and honey sandwich • Peanut butter and banana • Yogurt and Granola • Chips and Bean Dip • Granola Bars • Trail Mix • Nuts or Seeds • Popcorn • Fortified Cereals • Fruits and Vegetables! (including dried fruits) • Crackers, pretzels, or a couple cookies

12. Unique Concernsfor Athletes • As an athlete, you engage in vigorous physical activity on a regular basis. Because of this, your body has higher demands to function properly from physical stress. • The following slides outline some unique demands that athletes should be aware of.

13. Hydration - The following steps should be followed to ensure your body is adequately hydrated a. Drink a glass of water with breakfast b. Drink water, sports drinks, or lowfat milk with each meal c. Regarding exercise: - Drink 2 - 3 cups 2 hours prior - 1 - 2 cups 15 minutes prior - ½ - 2 cups every 15 minutes during - 2 cups for each lb. of body weight lost after

14. Electrolyte Losses - During exercise the body loses electrolytes (sodium, potassium, and chloride) in sweat - Your body requires these compounds to maintain normal cellular functions - After exercises, electrolytes can easily be replaced with sports drinks and a regular, balanced diet

15. Vitamin E - During exercise, increased oxygen uptake facilitates the production of free radicals inside your body - Free radicals damage the structure of cell membranes and proteins - Vitamin E is an antioxidant that defends the cells against free radicals - Vitamin E can be found in vegetable oils, salad dressings, mayonnaise, margarine, fruits, and vegetables

16. Iron Deficiency in Female Athletes - Female athletes are especially prone to low iron levels - This is a result of: a. lack of iron in their diets (i.e. vegetarians) b. iron losses through menstruation c. iron demands from the muscles during prolonged bouts of aerobic exercises - Since iron helps deliver oxygen to the muscles, low levels lead to faster fatigue. - Iron can be found in meat, vitamins and supplements - For vegetarians, good sources are fortified cereals, legumes, nuts, and seeds