1 / 21

Nutrition, Supplements, and Other Things I Put in My Body

Nutrition, Supplements, and Other Things I Put in My Body . Darren H. Lunow, M.Ed., ATC, LAT Athletic Trainer Central States Orthopedic Specialists. Nutrition:. The act or process of being nourished Basically, Supplying your body with what it needs to live. Eating For Life:.

neona
Download Presentation

Nutrition, Supplements, and Other Things I Put in My Body

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Nutrition, Supplements, and Other Things I Put in My Body Darren H. Lunow, M.Ed., ATC, LAT Athletic Trainer Central States Orthopedic Specialists

  2. Nutrition: • The act or process of being nourished • Basically, Supplying your body with what it needs to live

  3. Eating For Life: • Average High School Athlete should consume 2000-3000 calories per day! • 2 Cups of Fruit and 2 Cups of Vegetables • 3 Cups of Dairy: Milk, yogurt, cheese, etc… • 155g of Protein (aka. 1/3lb) • 1 egg = 28g • 720g of Carbohydrates • 1 slice of whole wheat bread = 28g • Fats: about 15-20% of all you eat • Stay away from butters, fatty oils, whole milk, and fatty meat

  4. Food and Hydration Before Activity • 200-300 grams, 3-4 hours prior Aka: 1000 calories • Rich in Carbs (50-60%): Breads, Pastas, Cereals • Low in Proteins (20-30%): Meats, Eggs, Nuts • Lower in Fats (10-20%): Oils, Butter, Fatty Meats • Water: 400-600mL (14-22oz) • Separate from what you drink with the meal

  5. Food and Hydration During Activity • Food: • Really not going to work • Water & Electrolytes: • -150-350mL (6-12oz) every 15-20min

  6. Food and Hydration After Activity • 1000-1500 Calories in 2 Hour Intervals • Rich in Carbs (45-60%) • Rich in Proteins (25-35%) • Low in Fats (10-20%) • If active in the next 24 hrs!!! • Water & Electrolytes: • -As a good rule; • Every 1lb of weight lost = • 10-12oz of rehydrating fluid

  7. How the Body Gets Energy • ATP: Adenosine Tri-Phosphate *That will power a 40w bulb for 12min!!!

  8. How the Body Gets Energy • ATP-PCr • A quick few ATP that are stored in the muscle • 5-15 seconds max

  9. How the Body Gets Energy • Aerobic Activity + Sugar (Food) = ATP • 1 Molecule of Sugar = 38 ATP

  10. How the Body Gets Energy • Anaerobic Activity + Sugar (Food) = • 1 Molecule of Sugar = 2 ATP

  11. Supplements • An oral product/mixture that either provides for, or adds to, the nutrition that is lacking in one’s daily diet. • Examples: • Vitamins, Minerals, Herbs, Extracts, and Amino Acids • Forms: • Pills, Powders, Drink Mixes, Protein Bars

  12. Common Supplements in Athletics • Vitamin: • A chemical compound • A, D, E, K, etc….. • Mineral: • An Element • Zinc, Sodium, Potassium, Calcium, etc…

  13. Common Supplements in Athletics • Energy Drinks • Contain 3 Major Ingredients • Sugars: • Rapid Source of Energy • Caffiene: • Delays the onset of fatigue • Taurine • Amino Acid produced by the liver and useful for • Digestion • Water level regulation • Maintenance of skeletal and cardiac muscle

  14. Common Supplements in Athletics • B Vitamins: • Convert proteins and carbs to ATP • Cons: Excess is simply excreeted • Caffeine: • Increase Ephedra levels in the body, and delays fatigue • Cons: Nausea, Headaches, Dehydration, Dependancy

  15. Common Supplements in Athletics • Glutamine: • Amino Acid that is really important in building proteins • Cons: Only really works in extreme conditions • Extreme weight lifting and marathon runners • HMB/Calcium HMB: • An amino acid by-product that reduces the destruction of proteins • Cons: Only really helps those who just start strength training

  16. Common Supplements in Athletics • Whey Protein: • Milk protein in a powder form • Cons: You can get the same affect by drinking 1-3 glasses of milk after exercise • Creatine/Phosphcreatine: • Chemical compound that increases local energy storage abilities in the muscles • Cons: Dehydration, Muscle Cramping, and Slower Recovery Times

  17. FYI: • Alcohol: • Greatest Deterrent of Proper Hydration!!! • It increase urination • For every 1 glass of alcohol, your body needs: • 1 glass of water to flush alcoholic toxins • 1 glass of water to re-hydrate your body

  18. FYI: • Tobacco: • Increases heart rate and blood pressure • 15 min of smoking = • Cuts the O2 levels in your body’s cartilage by 50% • It takes 2 hours to get this back to normal!!!

  19. FYI: • Anabolic Steroids: • Ex: Testosterone, DHE, Andro, HGH, etc… • Schedule III controlled substances regulated by the U.S. Department of Justice

  20. For Any Athlete Who Wants to Perform Better: STEP UP • Sleep: At least 8hrs per night • Train: 3-5 times per week, 20-30min. • Eat: 2-3K calories per day • Pump: 8-10 glasses of water per day • Understand: Performance gains take time • Plus: multivitamins/multiminerals

  21. Nutrition, Supplements, and Other Things I Put in My Body Darren H. Lunow, M.Ed., ATC, LAT Athletic Trainer Central States Orthopedic Specialists

More Related