PAF 3OF/M SPORT NUTRITION FOR TRAINING & RECOVERY

1. PAF 3OF/MSPORT NUTRITION FORTRAINING & RECOVERY

2. Why have proper nutrition and hydration? • Proper repair of tissue • Protects your immune system • Helps achieve body composition goals • Optimizes performance • Speeds recovery time

3. Why have proper nutrition and hydration? • Leg cramps (and other cramps) are usually attributed to lack of electrolytes and fluid. If you experience this, add a pinch of salt to H20 or power drink to replace sodium that is lost during workouts through sweat. • H20 is the best before, during and after your workout. Sport drinks are only good for people who are real sweaters and workouts that exceed the 1 hour mark. They contain many calories and have a high sugar content.

4. Stages of Dehydration • Lack of concentration and focus • Low endurance • Fatigue • Feeling dizzy • Nausea

5. Dehydration can cause any or all of the following: • Increased heart rate (beats per minute)• Increased lactate acid in muscles (increased blood acidity)• Increased body temperature• Decreased strength• Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke

6. What NOT to drink… • Caffeinated drinks should typically be avoided before and during exercise. Caffeinated products increase urine output, which raises the amount of fluid loss. This fluid loss is exactly what we are trying to avoid. • Some sport associations are banning Red Bull. Why? - equal to 4 coffees in one period (some studies say 10) - no long term studies to show negative effects on these herbs and caffeine on the young body - high in sugar

7. The importance of proper hydration levels for health and fitness performance cannot be overlooked. Improved hydration habits have been shown to be effective in aiding in weight loss, body fat loss, as well as in your ability to withstand high intensity of aerobic exercise and enhanced sporting performance. Learn proper hydration and track your body water loss.

8. Test your own sweat rate: • Weigh yourself before you workout and then immediately after • This = your sweat rate • This ONLY measures H20 weight loss NOT fat loss • For every pound that is lost through your workout, you should drink 700 ml – 1 L (that is a lot of H20)

9. Taking in the required electrolytes, as well as satisfactory levels of fluids, will determine your hydration level. It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at least two percent of its fluid, and dehydration occurs. At any chance possible before and during exercise consume fluids to avoid the harmful consequences of dehydration. SOURCE: DEHYDRATION- A major cause of decreased performance! By Mark Kovacs, M.Ed Editor of High Performance Training

10. What to eat before training? • Eat 1-3 hours before training Eat foods that are high in carbohydrate, moderate in protein and low in fat. - examples: cereal, fruit, toast ** Remember – drink fluids! Why is carbohydrate the body’s favorite fuel source during exercise? Because of the speed at which it can be broken down and delivered to muscle • Fat is the body’s most concentrated fuel; not readily available during intense exercise • Protein is used sparingly for fuel; only when carbohydrate stores are very low • Avoid eating too much protein. Your body will take too long to break this down. This can have a negative affect on your training. Instead try a liquid carb like OJ, chocolate milk, fruit, etc.

11. After your workout…. • Are protein bars, shakes and creatine good for all athletes? • Some are glorified chocolate bars • The less ingredients the better • Can be very costly • Some people respond to creatine better than others (some people have noted increase in depression and headaches) • Real food (not processed) is better than any supplement • Believe it or not, experts say that chocolate milk is better than any protein shake and bar. It is cost effective, has a great carb to protein ratio, low and fat and has many vitamins and minerals essential to the human body.

12. FUEL YOUR FITNESS ACTIVITY 1. How many grams of carbohydrates should you consume post-workout?  (Calculate it) 2. How many grams of proteins should you consume post-workout?  (Calculate it) 3. Why is it important to avoid fats post-workout? • Important to absorb carbs quicker post-workout 4. What is your favourite post-workout recovery food/drink? 5. How many calories does it have? Enter food/drink name at the top of the screen. http://www.nutritiondata.com/ 6. How many calories would you expect to burn during the workout? 

13. FUEL YOUR FITNESS 7. How many grams of carbs does it have?  http://www.nutritiondata.com/ 8. How many grams of protein does it have?  http://www.nutritiondata.com/ 9. What is the glycemic index of the food/drink?  http://www.glycemicindex.com/ Click on GI Database and try a bunch of your favourite foods – you might be surprised.  Why should it be a high GI food/drink?  Gets fuel restored to muscles quicker – make you feel “energized” post-workout instead of fatigued.

14. Why should anyone have a post-workout, high-GI food/drink if they are trying to lose weight?  • To make themselves feel energized and happy afterwards (positive mindset) and also able to do activity afterwards without falling on the couch exhausted (thereby reducing post-workout calorie output).  The net calorie-deficit effect will be better long-term if they feel good about their experience and stay active afterwards.

15. Eating for Everyday Living Seven Golden Rules of Healthy Foods: 1. Eat a rainbow assortment of veggies and fruits with at least 1/3 uncooked. - helps prevent many chronic diseases (heart/cancer/strokes/ etc.) 2. Avoid refined carbohydrates including: All refined sugars and white flours of any kind (bread, cereal, pasta, cakes, cookies, crackers, rice… - all of these trigger a rapid rise in blood sugar causing the body to boost insulin secretion which can lead to obesity, poor blood sugar regulation and Type 2 Diabetes.

16. 3. Choose organic foods - less pesticides 4. Reduce meet and dairy consumption - studies confirm the link between a high intake of meat and other animal products with a higher risk of heart disease and cancers such as colon, breast, prostate, liver and lung 5. Eat the right fats - ELIMINATE: Fake Fats/Trans Fats and Long Chain Saturated Fats and deep fried foods - eat more nuts and seeds, olive and canola oil along with Omega 3’s from fish, flax and walnut oils

17. 6. Reduce sodium intake and increase potassium - high sodium and low potassium intake can cause high blood pressure and increase risk of cancer - increase potassium with a natural foods diet abundant in vegetables and some fruits (bananas) AND FINALLY: 7. Drink purified water – lots of it! - mild dehydration impairs physiological and performance responses

18. Easy Guidelines: 1. When Buying Prepackaged foods: - choose products with ingredients that you recognize as natural ‘real’ food substances and whose presence you expect to find in the product 2. Ask Yourself: How and where is the food grown, processed and packaged? - What is involved in this procedure and how far has the food traveled 3. Look at Food as Energy – Health support for mind, body, heart and soul - Does the food you consume have nutritional value? - Will it support your health and well-being?

19. THE END Now that we have finished this unit, take a minute and come up with three nutrition goals for yourself (think of the SMART principle). Ideas: hydration, food groups, sleep, timing, food choices State potential obstacles and how you will overcome them. For example: Goal: I would like to start every morning with a nutritious breakfast. Obstacle: not enough time Solution: prepare breakfast the night before