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Nutrition

Learn about dehydration, its causes, symptoms, and how to prevent it. Find out how hydration affects exercise performance and discover the importance of fueling before, during, and after a workout. Get tips on eating healthy on a budget and discover the benefits of choosing real food over supplements. Explore seasonal fruits and veggies and learn how to incorporate them into your diet for optimal nutrition.

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Nutrition

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  1. Nutrition Provided by: Athletic Training and Peer Health Educators

  2. What is dehydration? • When you lose more water than you maintain, you become dehydrated • Water exits your body in a variety of ways, such as sweating and exhalation • Drinking only when thirsty is a great way to stay dehydrated, and you can expect headaches, fatigue and muscle cramps to follow Brought to you by CMA Athletics and Peer Health Educators

  3. Do you exercise? • Sweating causes fluid loss, affecting performance during exercise. • Consume 20-24 fl. oz of water per lb. lost while exercising • Weigh yourself before and after exercising to find out how much water you need to replace following a workout. Brought to you by CMA Athletics and Peer Health Educators

  4. Food vs. Supplements:how do they measure up? + vs. Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list

  5. Portions for a balanced meal

  6. Seasonal FruitsWinter • Look for pineapples that are free of bruises and that smell sweet on the end • Pineapple can be stored at room temperature for about 3 days before cutting • After pineapple has been cut it should be stored in a container in the refrigerator for up to 5 days Apples Avocados Bananas Grapefruit Lemon Orange Pear Pineapple

  7. FUELING BEFORE A WORKOUT • Eating before working out ensures that your body is prepared with a full supply of glycogen (form of glucose that serves as energy) • If you have 3-4 hours, eat 300-600 calories • High in carbohydrates, moderate in protein, and low in fat

  8. How to Eat Healthy on a Budget: Off Campus ●Shop the weekly ad● ● Embrace seasonal fresh fruits and veggies ● ● Meatless Mondays! ● ● Buy store brands ● ● Don’t forget frozen veggies! ● ● Eat at home ● ● Reduce fat in ground beef ●

  9. FUELING DURING A WORK OUT • Food should be easily digestible carbohydrates • 120-240g of carbohydrates • Fuel every 45-60 minutes during a long workout

  10. Don’t eat less, eat right

  11. Food vs. Supplements:how do they measure up? CHOOSE REAL FOOD! Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list

  12. Seasonal VeggiesWinter • Choose compact, firm bright green brussel sprouts. Buy on the stalk whenever possible • Refrigerate brussel sprouts in a plastic bag for up to 1 week Beets Brussel Sprouts Cabbage Carrots Celery Kale Potatoes Pumpkins Turnips Winter Squash

  13. FOOD IS FUEL

  14. FUELING AFTER A WORKOUT • The goal in eating after exercise is RECOVERY • Within 30 minutes have a snack with a 2:1 ratio of carbohydrate : protein

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