Sports Nutrition Educational Handouts

2y ago
42 Views
2 Downloads
552.16 KB
22 Pages
Last View : 1m ago
Last Download : 2m ago
Upload by : Kian Swinton
Transcription

Sports NutritionEducational HandoutsDr. Kris ClarkDirector of Sports Nutrition, Pennsylvania State UniversityKLC5@psu.edu814.863.81071

Fast Nutrition Facts Training doesn’t stop on the field or in the weight roomo Smart Food Choice is just as important during your training/practicedays as it is before a game. You must always be conscious that youare “training” your body with the correct food choices.o Benefits of Daily Good Nutrition: Decreased time of recovery Increased energy Decreased loss of muscle tissue in-season Increased stamina Decreased body fat percentage Injury prevention Improved health Eat CARBS before a workout to increase your energy levels!!o Toast with jellyo Gatorade or juiceo High carbohydrate energy baro Fruito Cereal Protein CARBS RECOVERYo Be sure to EAT after a workouto CARBS – Restore used muscle energy storeso Protein – Help start repairing muscle damage and grow bigger GET SLEEP! In order for your muscles to fully recover, you must get anadequate amount of sleep. A majority of muscle tissue growth and repairoccurs during a deep sleep.2

Pre-Exercise Meals:The Good and the BadWhy eat prior to exercise?Eating breakfast prior to exercise wouldreplenish muscle and liver glycogenstores from an overnight fast.Eating a meal high in carbohydratesraises blood glucose levels. Muscles canthen use blood glucose rather than theirown glycogen stores for energy, savingthe glycogen for exercise.When to eat the pre-competition meal:A large meal should be eaten 3-4 hoursprior to the event This allows for maximum digestion,absorption, and metabolism of thenutrients. Ensures that the stomach has emptiedprior to the event.Foods to increase consumption of:Carbohydrates Digest and absorb quickly by themuscles as glucose, sparing muscleglycogen for exercise Carbohydrates are the primarysource of energy for anaerobic andprolonged high intensity aerobicactivity. It costs the body less energy to digestcarbohydrates than protein or fat –saves your energy for your sport.Fluids Hydrate and prevent dehydrationfrom occurring too soon duringexercise 17-20 fl. oz, 2-3 hours beforepractice/competition 7-10 fl. oz. after the warm-up(10-15 minutes beforepractice/competition)Foods to Reduce Consumption of:Protein and Fat Both digest slowly and require ahigher metabolism for digestionand absorption, the additionalmetabolic heat generated mayimpair hot weather performance Too much prevents carbohydratesfrom quick digestion andabsorption to the muscles A small amount of lean protein inthe pre-exercise meal will provide asmall amount of energy to musclecells, decrease the breakdown ofmuscle protein, increase proteinsynthesis in muscle after theworkout, and delay hunger prior tothe exercise.Fiber Too much fiber in a pre-competitionmeal may lead to gastric distressduring the competition/activity Fiber decreases the absorption ofglucose and delays gastricemptying Avoid raw vegetables and high brancerealAvoid high fructose based drinks 1hour before and during exercise High sugar content may cause gastricdistress when not given proper timeto be absorbed prior to exerciseLimit caffeinated beverages: They may cause gastro-intestinaldistress3

Pre-competition meal:600-1,200 calories of carbohydrates150-300 grams of carbohydrate Complex-carbohydrates that are easy to digest and are low to moderate in fibercontent.o Low glycemic index carbohydrates may be best in order to avoid a spikein blood sugar and will then aid in fueling the body for prolonged exercise Examples: spaghetti, cereal, wheat, rye or pumpernickel bread,banana, orange juice, apple, pears, grapefruit, oranges, strawberries,carrots, peas2-4 oz. of lean protein: chicken, turkey, egg whites, pork, ham Try to avoid nuts, seeds, high-fat cuts of meat, and full-fat dairy prior to acompetition or workout. Low –fat, carbohydrate and protein containing foods:o Chickpeas, kidney beans, lentils – eat only a small amount of these due tohigh fiber contento Low–fat dairy products: low–fat cottage cheese, skim milk, yogurto Soy products: tofu and soymilk4

Post-Exercise Nutrition: Recovery3 Reasons to eat after exercise:Refuel for next bout of exerciseRehydrateRepair MusclesWho should eat after exercise?Athletes that benefit MOST from post-exercise nutrition recovery are those who:o Engage in regular intense exerciseo Play tournament competitions or multiple qualifying round sportso Involved in competitive events/sports with only 1-2 days for recoveryWhen to eat after exercise:IMMEDIATELY: “Window of Opportunity” – First 2 hours post-exercise is when therate of CARB storage in muscles is the FASTESTFor MAXIMUM replacement of CARB stores (GLYCOGEN):o Eat small meals consisting mainly of CARBS and some protein every 2-3 hours until amaximum of 2,000 Calories has been eaten depending on the level of rigorousness of theexerciseORo Eat a large meal high in CARBS within 2 hours of exercise and a CARB and protein–richsnack a few hours laterWhat to eat after exercise:Carbohydrates:o Replenishing your CARB stores is vital to the recovery process and necessary for optimalenergy levels during future workoutso YOUR GOAL: EAT within first 15 minutes of ending exercise to initiatereplenishment of CARB stores (glycogen) within the muscleso Continue to eat/drink 200-300 calories from CARBS every 2 hours after exercise:giving the body a steady stream of CARBS allows for optimal replacement of used storeso Moderate to high glycemic index CARBS replace CARB stores the FASTEST PotatoesCarrotsHoneyCornPeas PastaBananas or OrangesCerealRice (white or brown)Bread (white or wheat)Protein:o “Feeding” the muscle with necessary building materials helps stimulate muscle repairand growtho Aids in replenishment of glycogen when paired with CARBS post-exerciseFluids:oGulping hydrates better than sipping5

ooDrink even if you aren’t thirstyFor every 1lb. lost due to sweat drink 16 oz. of watero Fluids with sodium, potassium, and magnesium help SPEED UP rehydration6

Glycogen and CarbohydratesWhat is it? The storage form of carbohydrates for your bodyo Stored in muscles and liverThe major energy source for exercising muscles, especially for high-intensity exerciseHow much do we store? 1,600-1,800 calories or 400-500 grams in muscles400 calories or 100 grams in liverWhen is it made? Glycogen is made when there are adequate amounts of carbohydrates in the diet for both immediateenergy use and for storageWhat happens when glycogen levels are low? When glycogen levels (carbohydrate levels) are low your body must switch to using fat as an energysource. This usually occurs after 2 hours of exercise.Exercise performance slows up to 50% because the rate of breakdown and delivery of fat for energy is6% slower than that of carbohydrates.At this point an athlete may begin to experience nutrient related fatiguePre-exercise carbohydrate needs: 150-300 grams (600-1,200 calories) eaten 3-4 hours prior to exerciseLiquid or solid carbohydrates with little fat or fiber for optimal carbohydrate absorptionCarbohydrates in food elevate blood glucose levels and “save” glycogen stores from use until activity

Carbohydrate needs during exercise: 60 grams (240 calories) per hour ofexercise Two 20 oz. bottles ofGatorade Sports gels Energy bars that arehigh incarbohydrates and lowin protein Why do I need them? oCarbohydrate supplements ordrinks taken during exerciseincrease the amount ofcarbohydrates in the bloodavailable to working muscles.This helps to improve mentaland physical performance bysaving muscle glycogen.oSaved glycogen stores postponingfatigue. This allows you to perform at100% capacity from the beginning to theend of activity.oFatigue can be postponed up to 30minutes longer and may improveperformance up to 35% by keepingcarbohydrate levels UP duringcompetitionPost-exercise: Recovery and replenishing used glycogen is very important, especially if you have multiple competitionswithin a short period of time.The “window of opportunity” for maximum glycogen replacement is the first 2 hours after exerciseo Within the first 15 minutes of exercise eat/drink 50-75 grams Carbohydrateo Every 2 hours eat/drink 50-75 grams of carbohydrates until reaching 500-700 grams totalconsumedIt takes time:o At optimal carbohydrate levels glycogen stores are replaced at a rate of 5-7% per houro Full glycogen replacement can take up to 24 hours. Giving your body a steady stream ofcarbohydrates after exercise allows for maximal storage.A person restores glycogen faster if they are resting rather than activeo Resting during recovery limits the carbohydrate use for immediate energy and increasesthe likelihood of your body being able to store the ingested carbohydrates instead.High glycemic index foods stimulate glycogen replacement at a faster rate8

White or wheat bread/rollsCorn flakesPotatoesCarrotsRaisinsCornWhite ricePasta9

Weight Gain Strategies Eat more calories How many? 500-700 more calories than what you are currently eating 50% carbohydrates 50% protein For Example: PB&J sandwich and a glass of milk or a turkey and cheesesandwich with a banana and chocolate milk Total caloric intake Need to increase the amount of calories you eat on heavy activitydays. If lean muscle is to be increased, the amount of calories you eat mustexceed the amount of calories burned during exercise You must take in enough calories to meet the physical demands ofyour day-to-day activities. If not, the body is forced to sacrifice leanmuscle tissue for energy. Nutrient dense diet: Dairy products, vegetables, fruit, beans, meat, and grains must all be a partof your diet. Eating from only a few of the food groups doesn’t provideyour body with all the nutrients that you need to perform at maximumcapacity. Post-workout snack: Eaten within 2 hours of exercise, it should be bothcarbohydrate and protein rich. The carbohydrate restores used muscle energy stores and the protein willstimulate muscle repair and growth. Eat snacks throughout the day: Fruit, nuts, or granola. Bedtime snack- One hour before sleep, have a nutrient dense snack like asandwich with milk or juice or a bowl of cereal How long until I see results? Muscle growth is a slow process. A halfpound to a pound of muscle growth a week can occur when extra caloriesare combined with weight training10

Weight Gain Foodso Milk – high in protein, carbohydrates, Vitamins D, A, and calcium and is aneasy way to take in the extra calories for muscle growth. Chocolate milk ishighest in calories!o Juice – drink juice with meals instead of water; this will keep calories andcarbohydrates up.o Sandwiches –o Peanut butter and honey sandwich for a snacko Add an extra piece of cheese to your turkey or ham sandwich for anextra 115 calorieso Make it a triple-decker sandwich with an extra slice of breado Lean protein –o chicken, eggs, fish, pork, beans, and red meat.o Salad – pile on the vegetables and protein choices like beans, eggs, ham,and cheeseo Pasta – rich in energy and when combined with meat sauce the meal wouldinclude three food groups: meat, grain and vegetable.o Apple sauce – Higher in calories than a piece of fruito Add a tablespoon of olive oil to your pasta or salads – 120 extra calories!o Soups – Cream based are higher in calorieso Peanut Butter – 2 Tablespoons 190 calories!11

Weight Loss Strategies Eat less calories than what you are expending every day – 1 pound 3,500calorieso 500 calories is the most you should cut back dailyo If more than 500 calories are cut, then you could experience low energylevels during exercise. Never Skip Meals – Why?o Lowered energy levels for exerciseo Muscle break down for energyo May lead to overeating later Cut out the fat – Cut any full fat items from your diet and replace with low-fatfood choices to ensure your body uses its current fat stores. Avoid processed foods and “snack foods” like chips or pretzels Do not fry foods in oil or fat. Bake, broil, sauté, or microwave foods instead Eat plenty of vegetables throughout the day. Increase dietary fiber to help satisfy hunger by choosing whole wheat breads,fruits, and vegetables. Eat high–quality proteins that are low in fat.o Lean ground meat, chicken, turkey, pork, ham, Canadian bacon, fish,eggs, skim milk Eat smaller food portions: By decreasing the amount you eat at meals by ¼,you will decrease the number of calories you eat by ¼ Eat slowly:o It takes time for your body to sense that it is fullo This will help prevent overeating How long until I see results? Only lose 1-2 lbs/week safely. This is to ensurethat you maximize fat loss and minimize muscle loss.1 lb. 3,500 calories: 500 calories fewer a day for 7 days. Losing weight is aDAILY awareness of calorie intake vs. expenditure.12

Weight Loss Foods Choose:o Skim milk versus whole or chocolate milko Water instead of Gatorade or juice at meals or during the dayo Jam instead of butter on toasto Fat–free or low–fat dressing instead of full fat dressingo Broth based soup instead of creamy Soups are great because the high water content fills you up andkeeps you hydrated! Do eato Fruits and vegetables as snacks They are higher in fiber to help keep you full! Lower in fat and calories 2 pieces of whole fruit 2 cups of sliced fruit or berries Eat lots of fresh, canned, or frozen vegetableso Low–fat meats like chicken or turkey instead of bacon, sausage, orpepperonio Whole grains – they keep you full longer due to the fiber content Reduce intake of:o Fried foods such as French fries, chicken fingers, hash browns, onionringso Sweets like cakes, cookies and ice cream13

Grocery Shopping List for Weight LossGrains (6-11 servings/day)Whole wheat breadNoodles/pastaBagelsEnglish MuffinsPita breadTortillasCold or hot cerealRiceCrackers (Animal and Saltine)Rice cakesFruits (3 per day)Apples/applesauceOranges or ies/CraisinsPeachesPlumsPineappleCanned fruit in juiceMelonsBerries (fresh or frozen)Meats/Meat Substitute (5-8 ounces)Tuna fishEgg beatersLean beef & porkTurkey (ground or sliced)Chicken (without the skin)BeansLight tofuLegumesVegetables (3 or more/day)CarrotsCeleryBroccoliCauliflowerGreen/red peppersTomatoesBrussel sproutsLettuce (dark green leaves)CabbageOnions, garlicSquash and zucchiniBeansWater chestnutsSpinachMushrooms, radishesBean sproutsMilk and Dairy (3 per day)Nonfat yogurtSkim milk/soy milkMozzarella/swiss cheeseLow–fat cottage cheeseNon–fat sour creamLow–fat cheeseCondimentsOlive oilKetchupLow–fat salad dressingLow–fat Miracle Whip/ Cool WhipReduced sugar jam/jellyMustardSoy sauce and salsa14

Alcohol:Holding You Back from Achieving Your BestDrinking before or after exercise: Decreases strength, power, speed, muscular and cardiovascular endurance, and aerobicmetabolism Causes dehydration and slows down rehydration after exercise Cancels out possible physiological gains from a hard workout/game when paired with arecovery focused diet Prevents muscle recovery (growth and repair)o Obstructs protein production – decreasing muscle growth and repair after exerciseo Muscles do the most growth and repair during sleep via increased levels of HumanGrowth Hormone (HGH), Alcohol decreases HGH release up to 70%o Decreases testosterone levelso Substituting alcohol for quality carbohydrates in post-exercise recovery decreasesglycogen replacement and extends recovery timeo Remember! Improper recovery time & diet will decrease your strength &performance levels throughout the season!!Alcohol’s affect on memory: Converting things to memory is a process which takes time and proper SLEEP Alcohol affects your natural sleep cycle even when drinking up to 6 hours before bedFood for thought: Consuming five or more alcoholic beverages in one night can affect brain and body activities forup to 3 daysNutrition and weight management Use requires increased conditioning in order to maintain your weighto Holds little nutritional valueo High in calories and is not available to muscles for energy Alcohol calories or carbohydrates ARE NOT converted to muscle glycogen Body treats alcohol calories like fat and converts its sugars to fatty acids Alcohol increases the appetite – causes you to take in excess calories by taking you longer tofeel full. Excess calories will then be converted to fat for storageInhibits absorption of nutrientso Thiamin (B1) - plays key role in carbohydrate, protein and fat metabolism. Aids inmaking hemoglobin, the oxygen carrying compound on red blood cellso Vitamin B12 – helps maintain healthy red blood cells and nerveso Folic Acid – required to make new cells and lack of it decreases oxygen carryingcapacity and therefore hurts enduranceo Zinc – essential to metabolic processes and therefore a lack of it could affect enduranceas well15

Drinks that contain congeners – whiskey, cognac, and red wine are more likely to cause hangovers thanother alcoholic beverages. The best hangover remedy is to not drink excessively in the first place. If youdo have a hangover, drink a salted beverage with CARBS.How do the drinks measure up?CaloriesBeer (regular)12 fl. oz.117Beer (light)12 fl. oz.99Gin, Rum, Vodka 80 Proof1.5 fl. oz.97Gin, Rum, Vodka 86 Proof1.5 fl. oz.105Gin, Rum, Vodka 90 Proof1.5 fl. oz.110Wine, Red4 fl. oz.85Wine, White4 fl. oz.8016

Hydration Tips2 Hours before exercise: drink at least 2 cups(16 oz.) water5-15 minutes before: drink 1 cup (8 oz.) waterEvery 10-15 minutes during: ½ cup – 1 cup waterIn hot weather drink as often as possibleSport Tips: COOL fluids do DOUBLE DUTY:o Help COOL the Bodyo Leaves the stomach FASTER for better hydration Carry around a bottle of water during the day to keep you drinking Drink even if you are not thirsty – Thirst is our body’s way of saying that we are alreadydehydrated Gulping down water/sports drink hydrates the body FASTER than sipping Sports drinks are great for long duration activities and hot weather- the CARBS keep youenergized and fluid and electrolytes keep you hydratedHow to tell if you are dehydrated:1. Weight: Weight before & after exercise helps determine how much you need to drink.Every 1 lb. of weight lost via sweat 16 oz. of Fluids2. Thirst Dehydration drink even if you aren’t thirsty!3. Urine: COLOR should be light yellow and not have a strong ODOR17

Using Nutrition to Prevent Muscle CrampingWhat is a muscle cramp?A painful involuntary skeletal muscle contraction that will not relaxWhy do athletes get muscle cramps?1. Dehydration- large loss of water and electrolytes2. Lack of minerals in food or drinks3. Muscle fatigue due to inadequate trainingHow you can AVOID them.1. Guzzle plenty of fluids before, during, and after exercise2. While exercising in the heat or for longer than 30 minutes, grab an electrolyte enhancedbeverage, like Gatorade or Powerade3. Devour foods high in electrolytes and minerals (fruits & vegetables)4. Stretch before exercise5. Gradually increase intensity and duration of exercise6. Wear loose fitting clothingFoods high in minerals-Calcium: dairy products: milk, cheese, yogurtMagnesium: nuts, green leafy vegetables, milk, meatFoods high in electrolytes--Potassiumo Fruits and vegetables: bananas and potatoesSodiumo Processed/canned goods: soups, canned vegetables, condiments, tomato sauce, deli meato Sports drinks or enhanced waterChlorideo Table salt: 60% chlorideo Processed foods/canned goodsWhat to do if you get a cramp:Stretch, ice, massage, gradually begin to move it18

Foods High in ProteinShortcuts:An ounce of meat/fish about 7 grams of protein3 ounces of meat is about the size of a deck of cardsProtein SourceGrams of ProteinBeefHamburger patty (4 oz.)28Steak (6 oz.)42ChickenChicken breast (3.5 oz.)30Chicken thigh10Drumstick11Wing6Ground chicken meat (4 oz.)35FishFillet or steaks (3.5 oz.)22Tuna (6 oz. can)40PorkPork chop22Loin or tenderloin (4 oz.)29Ham (3 oz.)19Ground pork (3 oz. cooked)22Bacon (1 slice )3Canadian bacon (1 slice)5-619

Eggs & DairyEgg – large7Milk – 1 cup (any kind)8Cottage cheese – ½ cup15Yogurt - 1 cup8-12 (check label)Greek yogurt -1 cup12-17Soft cheeses (mozzarella, brie, camembert) 1 oz.6Medium cheeses (cheddar, swiss, provolone) 1 oz7-8Hard cheeses (parmesan) 1 oz.10BeansTofu 1 oz.2.3Soy milk - 1 cup6-10Most beans (black, pinto, lentils , etc) ½ cupcooked7-10Soy beans – ½ cup cooked14Split peas – ½ cup cooked8Nuts & SeedsPeanut butter – 2 Tablespoons7Almonds - ¼ cup8Peanuts – ¼ cup9Cashews – ¼ cup5Pecans – ¼ cup2.5Sunflower seeds – ¼ cup6Pumpkin seeds – ¼ cup19Flax seeds – ¼ cup820

Starchy CarbohydratesWhat is a starchy carbohydrate? Cereals, grains, pasta, bread, crackers, starchy vegetables, beans, peas,and lentils are all starchesWhat is a typical serving? ½ cup cereal, grain, pasta, or starchy vegetables 1 slice of bread ¾ to 1 oz. of snack foods (most snack foods also contain added fat)Nutrition Tips: Most starches are good sources of B-VitaminsFoods containing whole grains are good sources of fiberBeans and peas are good sources of protein and fiberChoose starches with little added fatBagels and muffins can be as large as 4 oz. 4 servingsMost serving sizes are meant to be measured after cookingFoodServing SizeBreads:BagelWhite, wheat, rye breadEnglish muffinHamburger bunPita (6 inches across)Tortilla (corn or flour)Waffle (4 ½ inches)Cereals & Grains:CerealsCouscousGranola (low fat)Grits, kasha, oats, pasta , riceStarchy Vegetables:Baked beansCornMixed Vegetables with corn and peasPeasPotato, baked or broiledYam or sweet potatoCrackers & Snacks:Animal crackersGraham crackers 2 ½ inch squarePopcornPretzelsRice cakesSaltinesSnack chips (fat free tortilla or chips)Dried beans, peas, lentils:Garbanzo, pinto, kidney, white, split, black-eyed½ (1 oz.)1 slice (1 oz.)½½½111 cup1/3 cup cooked¼ cup½ cup cooked1/3 cup½ cup1 cup½ cup1 small (3 oz.)½ cup833 cups¾ oz.2615-20 (3/4 oz.)½ cup21

Lima beansOther Starchy Food:CroutonsFrench FriesPancake (4 inches across)Muffin, smallSandwich crackers filled w/ cheese or peanut butterTaco shell2/3 cup1 cup16-25 (3 oz.)21 (1 ½ oz.)3222

5 Post-Exercise Nutrition: Recovery 3 Reasons to eat after exercise: Refuel for next bout of exercise Rehydrate Repair Muscles Who should eat after exercise? Athletes that benefit MOST from post-exercise nutrition recovery are those who: o Engage in regular intense exercise o Play tournament competitions or multiple qualifying round sports

Related Documents:

current sports nutrition research, established dietary recommendations for athletes, and guidance on how to develop individualized nutrition plans for athletes participating in various sports. gaining the performance edge The field of sports nutrition is growing, and thus creating a demand for qualified sports nutrition professionals. In order to

The Sports Nutrition Zone is an engaging and interactive demonstration area including l NEW Sports Nutrition Theatre l Sampling Bar l Products Showcases l Digital iPad Presentations l Infographics Infographics by Boundaries are blurring as sports nutrition continues to move mainstream, while active nutrition is pushing food & beverages to .

Sports Nutrition. STAND D14 Huegli Nahrungsmittel GmbH Brand owners and Retailers choose Huegli as their No.1 Sports Nutrition Manufacturer because of our unmatched ability to deliver great-tasting sports nutrition products, best-in-class customer support, and an exceptional brand-building service.

to go vegan, which suggests this rise will continue[3]. And as the vegan and vegetarian market grows, so too does the demand for vegan and vegetarian sports nutrition products. We have seen a sharp rise in the launch of plant-based sports nutrition products over the years. 14% of UK sports nutrition products launched in 2019 featured a vegan or

MONEY DECISIONS LESSON 1: WHAT'S MY FUTURE? LESSON 1: WHAT'S MY FUTURE? Preparation Review the entire lesson. Make copies of handouts you plan to use for participants. If using 3-ring binders to organize and store handouts, 3-hole punch the handouts. Collate the handouts into one set for each participant.

The Nutrition Care Process is defined in four steps: 1. Nutrition Assessment 2. Nutrition Diagnosis 3. Nutrition Intervention 4. Nutrition Monitoring & Evaluation The first component of the “Nutrition Assessment” is a screening of residents for those at risk for nutrition problems and is a candidate for further intervention. One of the

Nutrition during a woman's life From: ACC/SCN and IFPRI. 4th Report on the World Nutrition Situation: Nutrition Throughout the Life Cycle. Geneva: WHO, 2000. Nutrition during a woman's life From: ACC/SCN and IFPRI. 4th Report on the World Nutrition Situation: Nutrition Throughout the Life Cycle. Geneva: WHO, 2000.

Biology Education Centre and Department of Evolutionary Functional Genomics, Uppsala University Handledare: Martin Lascoux 1. Abstract The PEBP gene family is highly conserved and present in all divisions of organisms. PEBP genes play several important roles in determining flowering time in angiosperms. In this study, four PEBP genes identified and sequenced from the moss species .