Nutrition for Performance

1. Nutrition for Performance Charlotte Caperton-Kilburn, MS, RD, LDN

2. Are you winning at nutrition? • Are you • Breaking the fast? • Eating breakfast

3. Are you winning at nutrition? • Are you • Eating at least 3 meals per day? • Preferably 6 small meals for better fueling

4. Are you winning at nutrition? • Are you • Drinking at least 8-8 oz glasses of water each day?

5. Are you winning at nutrition? • Are you • Eating the majority of your intake from carbohydrate rich foods (whole grains, fruits, low-fat dairy products) with lean protein and healthy fat selections?

6. Nutrition Building Blocks • Carbohydrates • Proteins • Fats • Vitamins and minerals • Fluids

7. What are the best energy foods? • Carbohydrates best fuel your muscles with the energy you need to exercise or just to perform in life

8. Nutrition Building Blocks • Carbohydrates (CHO)- the primary source of energy to working muscles • fruits, • vegetables, • whole grain breads and cereals • milk • yogurt • Provide Fiber, Vitamins such as A and C, Calcium, B vitamins

9. Nutrition Building Blocks • Protein- essential to muscle growth, and repair, making red blood cells and making hormones and enzymes which help regulate metabolism • Best sources • Beef, pork • Poultry • Fish • Beans • eggs • Good Sources • nut butters • milk, yogurt, cheese Provide protein, iron and B vitamins

10. Nutrition Building Blocks • Fat • the body requires two essential fats linoleic acid and alpha linolenic acid (omega-3 fatty acids can lower triglycerides and improving mood). • needed in every cell and allows fat soluble vitamins to be utilized by the body, protects the body, and helps keep brain and nervous system healthy.

11. Nutrition Building Blocks Fat sources – Nuts • Oils • Margarine • Salad dressing • Beef, pork, chicken, fish

12. Nutrition Building Blocks • Vitamins and minerals – • do not provide energy but • they do help unlock the energy stored in food for the body to use as fuel

13. Fluids for Performance • Water is one of the most important nutrients in your diet. • 1% loss of fluids can affect your performance (dehydration) • Milk • water • 100 percent juice • sports drinks • Fruits and vegetables

14. Fueling Plans active active teenages athletes • Calories about 2,200 about 2,800 about 3,400 • Grain group 9 11 13 • Vegetable group 4 (2c) 5 (2.5 c) 6 • Fruit group 3 4 5 • Milk group 4 4 5 • Meat group 2 (6 oz) 3 (6-9 oz) 4 (8-12 oz)

15. Fueling Plans • Easy way to fuel for fitness and health is to fill your plate with • (This is a visual that will help to ensure nutrition for health put might not provide enough energy if you are involved in sports.) • 1/3 grains • 1/3 fruits and vegetables • 1/3 lean protein sources

16. Eat a variety of high-carbohydrate, low-fat foods

17. Primary Factors that Affect AthleticPerformance • Genetics • Training • Nutrition

18. Carbohydrates are the primary Source of Energy for Your Muscles Glycogen Carbohydrates Glucose

19. Fueling plans • Eat breakfast everyday • Mini snack before exercising enhances stamina and endurance • Mini snack after exercising • Find something that works for you whether liquid or solid

20. Choosing the Right Fluids During Exercise • Cold water • absorbs quicker • tastes better • cools down body temperature in warm weather • economical • Sports drinks, juice • provides energy • tasty

21. Fueling Plans • Experiment with foods during the training sessions • Stock your pantry with healthy options • Eat regular meals throughout the day • No longer than 4 hours between meals • Hydrate continually during the day

22. Rewards of High- Performance Nutrition • Train longer and harder • Delay fatigue • Help your body recover faster after working out • Perform much better overall

23. Everyone wins with good nutrition • References • Nancy Clark’s Sports Nutrition Guidebook2nd edition • Mypyramid.gov • Fueling the Teen Machine Ellen Shanley and Colleen Thompson