Optimize Performance with Smarter Nutrition and Hydration

1. Optimize Performance with Smarter Nutrition and Hydration By: Coach Cam NDSU Zoology Major & Chemistry Minor

2. “Nutrition can make a good athlete great or a great athlete good.”

3. Meet Morgan - “Super Size Me” • 3 full meals per day at McDonalds for 30 days. • Results: • Gained over 30 pounds • Decreased Energy Levels • Increased LDL (Bad) Cholesterol levels; Dr’s encouraging him to quit by day 21! • Morgan describes himself as feeling depressed through the change yet addicted to the food.

4. EAT this and NOT that:McDonalds • Quarter Pounder w/out cheese • 5 Chicken Selects w/ Ranch Sauce VS Winner: *Quarter Pounder with Cheese: 410 Calories, 19g Fat 5 Chicken Selects w/ ranch: 830 calories, 55g Fat Filet-O-Fish: 380 Calories, 18g Fat **Egg McMuffin- 300 Calories, 12g Fat, high protein

5. EAT this and NOT that:Olive Garden • Linguine Alla Marinara w/breadstick • Stuffed Chicken Marsala w/ garlic parmesan mashed potatoes VS Winner: *Linguine Alla Marinara w/breadstick: 691 calories, 9.5g fat Stuffed Chicken Marsala w/potatoes: 1315 calories, 86g fat

6. EAT this and NOT that:Subway • 6 inch Meatball Marinara • 6 inch Roast Beef, double meat VS Winner: *Double meat Roast Beef Sandwich: 360 Calories, 7g fat 6 inch Steak and Cheese: 400 Calories, 12g fat Meatball Marinara: 560 calories, 24g fat Tuna Sub 6 inch: 530 calories, 31g fat

7. EAT this and NOT that:Appetizers • Applebees: Appetizer Sampler • TGI Fridays Appetizer Sampler (glaze shrimp, Sesame Jack Chicken Strips, Baby Back Pork Ribs) VS NO Winner: **Applebees Sampler: 2,430 calories, 166g fat (48g saturated), 6,070 mg sodium TGI Fridays Sampler: 2,330 calories, over 100g fat **Could eat around 7 McDonalds Egg McMuffins for the caloric equivalent of either of these.

8. EAT this and NOT that:Breakfast • Pop-tarts • Fage Greek Yogurt VS Winner: *FAGE Greek Yogurt: 80 calories, 0g fat, lots of protein! Piece of Wheat Toast with Peanut Butter or eat Eggs! Cam’s Favorite Breakfast Smoothie (coming up) Pop-tarts: 200 calories, 5g fat, 19g sugar!

9. Optimizing Diet

10. Nutrient Tips for Optimal Performance? • “The Whiter the bread, the sooner your dead.” • Processed Foods strips away nutrients… healthy items like fiber, natural vitamins, minerals, and enzymes reduced. • Fiber- helps slow down the digestion and create more stable energy!

11. Hydration • “Water First”- children are 77% water and adults are roughly 60% water by weight. • 2% decrease in water weight can significantly lower aerobic endurance (tired more quickly!) • 4% decrease leads to reduced muscle strength, fine motor skills, heat cramps. • 5-6% can lead to heat exhaustion, cramping, heatstroke.

12. Hydration

13. Cam’s Breakfast Smoothie“Go Green” • Ingredients: • Spinach! Add plenty, this is your main ingredient! • Frozen or Fresh Fruit: Blackberries, Bluberries, Strawberries, Peaches, etc. • Banana, brown actually taste better • Vanilla Protein Powder- preferably longer absorption rates (ON Pro Complex) • Plain Greek Yogurt • Ice • Optional Ingredients: • Ground Flax Seed, Vanilla Extract, Additional Vegetables (carrots, cucumber, etc…)