Husky Performance Nutrition

1. Husky Performance Nutrition Outperform, Outthink & Outlast the Competition!

2. What is Performance Nutrition? • Science of “fueling” your body for optimal performance, recovery, and health. • Develop sound nutritional habits for top athletic performance now and a lifetime of good health for the future If you are living on fast food and vending snacks you will not reach your potential

3. Why bother? • Competitive edge over opponents • Outlast the competition physically and mentally • Career longevity You must pay attention to the details to have a long, successful career!

4. Objectives • Proper hydration • Timing • Proper “fueling” • Faster, more efficient recovery • Increased lean body mass -> Increased strength and power • Increased endurance -> Go harder longer • Minimize illness and injuries

5. Hydration • As little as a 2% decrease in hydration will lead to decreases in performance. • Muscle is mostly water and cannot function properly without it! • Sweating causes decreases in fluid as well as electrolytes (the most important of which is sodium).

6. Hydration Plan • Drink water throughout the day. Grab a bottle of water in the morning and refill as needed. • Consume 2 cups of fluid 2 hours before activity. • ½ - 1½ cups fluid every 15-20 min. during competition. • Know how much fluid you lose with exercise. • Log weight before activity • Weigh in after activity • For every 1 lb lost drink 2 cups of fluid

7. What should I drink? • Water, low fat milk, 100% juice, sports drinks • Water vs. Sports drink • Sports drinks, as well as salty snacks, are preferred for cramper’s and “salty sweaters” • Water is fine but sports drinks are needed for glycogen replenishment post-training/post-competition

8. Nutrient Timing • Timing is everything! • Front loading (eating throughout the day) • wrap calories around activity • Eat frequently This means eat breakfast! • Back loading (eating one, large meal post-exercise) Compromises performance and likely increases body fat

9. Carbohydrate • Carbohydrates = “Fuel” • Don’t confuse your needs with your parents or friends. A low carb lifestyle is not for you! • Without adequate carbohydrate, protein is burned as fuel.

10. Carbohydrate Sources • Easily digested carbs: • Sugars, refined grains, 100% juice, sports drinks • Choose easily digested carbs immediately pre/post activity. As well as during activity. • Longer lasting carbs: • whole grains, low-fat dairy, whole fruit, vegetables • Choose longer lasting carbs during meals, and throughout the day

11. Recovery • Intense exercise decreases fuel stores (glycogen) and is associated with muscle breakdown. • Optimal recovery starts 15-30 minutes after activity. During this time the body is “primed” to absorb carbohydrate and protein. • The recovery process extends 24 hours after activity!

12. What do I drink for recovery? • Post activity recovery snacks should have a 4-1 ratio of carbohydrate to protein. • Optimally they are liquid, contain easily digested carbohydrate & protein. • Examples- • Fruit smoothie (frozen berries, low fat frozen yogurt, skim milk), • High Protein Boost

13. Recovery- a 24 hour process Recovery is much more than a post training snack! 24 hr window • Breakfast • Pre-training snack • Post-training snack • Before bed snack All of these snacks/meals are important to refuel, and increase/maintain lean body mass

14. Lean Body Mass- “Muscle” • Protein is important for muscle growth, repair and maintenance • Athletes need more protein than the average person. Roughly, you need 1g protein for every pound body weight • Therefore, each meal or snack should contain a quality protein source.

15. Quality protein sources • Low-fat milk & yogurt • Eggs • Lean meat, poultry & fish Choose grilled over fried & white over dark • Beans, nuts and nut butters

16. Endurance- Go harder, longer • The more fuel you have in your tank the longer you can perform at your best. This means quality carbohydrates (whole grains, beans, whole fruits, vegetables) throughout the day and simple carbohydrates (juices, sports drinks) before and after workouts and competition • Every practice, game, and conditioning session depletes your fuel tank (glycogen). Do you refuel your tank?

17. Are you tired during the day? Insufficient Fuel in the Tank Low starting levels (not enough carbs) Frequent depletion (practice, games ect.) + Inadequate repletion (poor eating habits) = FATIGUE and POOR PERFORMANCE

18. Minimize illness & injury • Habitual intense exercise is stressful on your body. Combined with the outside pressures of classes & relationships and illness or injury can result. • Combat this with: • Quality fats • “Power Foods” • Multi-vitamin • Plenty of Sleep and Rest

19. Quality Fats • Help improve immune function • Heart healthy • Olive, canola, and vegetable oils, fish, nuts, seeds, avocados • Be conscious of portion sizes • 1 Tbs. of oil, handful of nuts/seeds, check book size piece of fish

20. “Nutrient-Packed Foods” • Berries- Top your cereal with some blueberries • Sweet potatoes- Try some sweet potato fries • Beans- Fill your taco or burrito with black beans • Apples- Slice and apple and top it with peanut butter • Red Grapes- Pack a bag of grapes for a snack • Spinach- Substitute spinach for lettuce on your salad • Broccoli- Have the beef & broccoli at your favorite Chinese restaurant These foods are packed with nutrients that will assist in keeping you on the playing field and out of the training room.

21. Multi-Vitamin& Sleep • Everyone can benefit from a complete, 1-a-day multi-vitamin and mineral supplement. Think of it as an insurance policy on your playing time. • Get sufficient sleep for optimal recovery, alertness, & health.