Weight Training & Nutrition

1. Weight Training & Nutrition By: Hailey Morazes Henry Sells

2. Why is nutrition important in weight training??? • Taking in less fats means less fats to burn off. • Putting healthy things in your body results in getting healthy things out of it. • Eating the Right foods and nutrition gives you energy! • Builds stronger bones and muscles. • Betters performance • Makes you feel better inside and out!

3. What to eat. • Grains • Fruits- Natural sweets • Vegetables- Calcium • Lean meats- Protein • Dairy- Calcium and protein

4. Healthy Fats • Olives • Peanut butter • Nuts • Avocados • Peanut Oil • Fish such as trout or salmon • Walnuts

5. What Good Food Does • Eating good foods increase energy • Builds strong bones and muscles • decreases your chance of some diseases and illnesses • Overall makes you a healthier happier person

6. What to eat for energy • To gain energy don’t eat sugary things they may give you a quick boost but also a quick crash • To have sustained energy eat a snack with protien and a complex carbohydrate • Like a peanut butter sandwich on whole wheat bread

7. What builds stronger bones and Muscles • Stronger bones and muscles rely on there main building block calcium and protein • Dairy is a good source of calcium however they need to be low fat • Low fat lean meats are a good source of protein like grilled chicken

8. What to cut out • You should never cut out something completely because most things are good in moderation • Things to cut down on include • Trans fats • Non natural sugar • Bad cholesterol (LDL)

9. When should you eat before a work out • You should eat a small healthy snack 1 hour before exercising • If you do not have time to eat then eat a large meal about three hours before you work out

10. Eating a healthy breakfast is important • A healthy breakfast should revolve around what you plan on doing • If you plan on working out within an hour than eat light with an emphasis on carbohydrates • If not eat more and include fruits protein and carbohydrates

11. Why is breakfast important • Breakfast starts your metabolism for the day • If you skip breakfast your body is unaware that it will receive food later in the day • This causes your body to store more fat

12. What are some good snack foods ? • Energy bars • Bananas or other fresh fruit • Yogurt • Fruit smoothies • Whole-grain bagel or crackers • Low-fat granola bars • Peanut butter sandwiches

13. What should I eat after my workout? • Yogurt and fruit • Peanut butter sandwich • Low-fat chocolate milk and pretzels • Pasta with meatballs • Chicken with brown rice

14. Why are those foods good after a workout? • Those foods are all high in protein which rebuilds muscle, high in carbohydrates which replenishes energy and are all low in fat

15. Why is nutrition important to weight training • Nutrition is the only way to rebuild muscles after they are broken down by weight lifting • Good nutrition also gives you the energy required to work out