Nutrition for the AThlete

1. Nutrition for the AThlete Quick and dirty

2. Basic Metabolic rate • Amount of energy needed to sustain daily living of your body • The more you weigh , the more energy you need • The less you weigh, the less energy you need • The more muscle you have (girls vs boys) the more energy you need BMR

3. How many calories does it take to maintain your body? • Average 2000 • What is a calorie? • Measure of energy that takes to raise one kilogram of water by 1 degree Celsius. • Where does energy come from? • food ENERGY

4. What 2000 calories look like

5. 200 lb full contact burns about 438 calories /30 min. • The more you weigh, the more you burn. • 150 lb buns 328 calories, • 220 lb burns 482 calories Playing football

6. When there is not enough energy in body • You need 4000 calories, You give 2000 calories • Metabolism slows down • Fatigue • Poor performance • “Laziness” or “too tired to do homework” • Muscle starts disintegrating to be used at nutrients (ketosis) What happens if you don’t eat

7. What happens when you eat enough? • You need 4000 but you give 3500 • Energy imbalance is substituted by fat in body • Usually equals in weight loss • Energy up • What happens when you eat to much? What happens ?

8. portion.

9. A Breakfast (or Dessert) A Breakfast or dessert

10. Single meal/Drink

11. AT Home

13. Michael Phelps utilizes 12,000 calories each day, trains six days a week and exercises five hours a day, so he is using up the calories that he consumes. • By the way this only breakfast How an athlete should eat?

14. Breakfast in the morning • Snack while at school • Lunch at school • Snack between • Practice • Snack if long ride home • Dinner • Snack • Sleep Schedule

15. First 2 hors after work out is when body replenishes what was exhausted at higher levels • Don’t be hungry Feed yourselves

16. Behave like an athlete • Treat yourself like an athlete • Eat • Sleep • Drink water • Rest • Dress like an athlete BE an athlete

17. Questions