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Nutrition

Nutrition. The Nutrition Game Plan for a Winning Performance. Six Basic Nutrients. Carbohydrate Protein Fat Water Vitamins Minerals. Carbo-hydrate. Protein. Fat. Vitamins. Minerals. Water. The Importance of Carbohydrates (CHO). Primary source of energy when you are exercising hard

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Nutrition

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  1. Nutrition The Nutrition Game Plan for a Winning Performance

  2. Six Basic Nutrients • Carbohydrate • Protein • Fat • Water • Vitamins • Minerals Carbo-hydrate Protein Fat Vitamins Minerals Water

  3. The Importance of Carbohydrates (CHO) • Primary source of energy when you are exercising hard • One should get at least 55-60% of calories from CHO • The body stores CHO as glycogen in muscles and the liver • Running out of glycogen = “Hitting the Wall”

  4. Importance of CHO cont. • Avg. 150 # man stores 1,800 Kcals of glycogen and 60-100,000 Kcals as fat • Cannot use fat once you run out of CHO • Trained muscles store 20-50% more glycogen than untrained muscles

  5. Are CHO’s Fattening? • Absolutely NOT! • Only fattening when you add fat to them • Remember you CANNOT perform without CHO • Read food labels to make sure of CHO intake

  6. First Place Carbohydrates • Whole grain breads, crackers, and bagels • Plain products without the added butter and sour creams • Bran or whole grain cereals • Whole wheat flour instead of white

  7. Nutrients provided: Vitamins A & C Potassium Carbohydrates Fiber Protective Benefits Improved healing reduced risks of: cancer high blood pressure constipation Aids in exercise recovery Strive for Five (dark, colorful veggies, citrus fruits, and bananas) Fruit & Veggies Are a Homerun Hit

  8. Cruciferous Veggies • Cabbage, cauliflower, brussel sprouts, collards, kale, mustard greens • May be protective against cancer • Veggies high in vitamin A can also be cancer protective

  9. Protein (PRO) • Needed for building and repairing muscles, red blood cells, hair and other tissues • Synthesizes hormones • Used for energy when CHO is not available or in exhausting exercise • 15-20% of calories should come from PRO

  10. The Protein Plan • The best choices: lean meat, fish, poultry, nuts, beans, egg whites, and legumes • 1.0 -1.7 grams protein/KG • Excess protein is not stored as extra muscle, it is stored as extra FAT!

  11. Fat • Source of stored energy • Used during low-level activities studying, sleeping, etc. • Too much fat is associated with heart disease, obesity, and some cancers • Limit to 20-25% of daily calories

  12. Everyone Wins Witha Low Fat Diet • Not only helps with performance but with overall well being • The following diseases and conditions can be deterred by eating a low fat diet • Hypertension • Kidney Failure • Diabetes Mellitus • Obesity • Heart Disease • Cancer

  13. Red Meat and Heart Disease • Saturated fat • Small portions are ok • Pick lean selections • Roast beef • Rump roast • Good source of iron

  14. Combating Cancer • High fiber, low fat performance diet can help combat cancer • Anti-oxidants • Vitamins A, C, E • Selenium

  15. Water • The most important replacement fluid • Makes up 50-70% of body weight • Stabilizes body temperature, carries nutrients to cells and waste away from cells • Water does not provide energy • Drink water before, during & after exercise

  16. Fun Facts About Fluids • Water does not cause stomach cramping • During exercise your body can generate 20 times the heat it does at rest • For every 300 Kcals of heat produced, 2 cups of sweat is produced • Women sweat more effectively than men

  17. Pay Attention to How You Feel • Thirst sensation is not sensitive enough • Continue drinking after you are not thirsty • Clear or near clear urine indicates hydration Water

  18. Signs of Dehydration • Headaches • Fatigue • Needlessly lifeless • Dark, concentrated urine

  19. Role of Dairy in Nutrition • Maintains strong bones • Reduces risk of osteoporosis • Protects against high blood pressure • Protects against muscle cramping

  20. Dairy’s Main Nutrients • Calcium • Protein • Riboflavin • Fortified milk provides vitamin A & D

  21. Unmasking the Milk Myths • Milk doesn’t cause stomach cramping unless you are lactose intolerant • Milk doesn’t cause a cotton mouth or sticky mouth, that is due nervousness and prevent anxiety • Drinking extra milk doesn’t hasten the healing of broken bones, but can make bones as strong as possible to begin with

  22. The Importance of Calcium • Choose low-fat dairy products • Dark green leafy vegetables, tofu processed with calcium sulfate, canned fish with bones • Recommended intake of 800-1500 mg per day • Include a high calcium selection with each meal

  23. Vitamins • Substances that regulate chemical reactions and metabolic processes • Includes A, B complex, C, D, E, and K • Does not provide energy • Obtained in plentiful amounts through a healthy diet • Like spark plugs of a car, help us use energy • Vitamin = spark plugs • CHO = fuel

  24. Minerals • Different minerals combine to form bodily structures (bones, teeth) • Regulates body processes (iron in red blood cell carries oxygen) • Does not provide energy • Examples: calcium, iron, magnesium, potassium, zinc

  25. Breakfast is for Champions • Skipping is the biggest nutritional mistake • Studies have shown that skippers struggle more with weight than breakfast eaters • Very important after morning workouts

  26. Healthy Meals on the Run • Eat before you get too hungry • Plan the time to food shop • Frozen pre-prepared meals • Easy, portable type foods

  27. Nutrition • Good nutrition gives you the basics you need for good health • Appropriate food choices and consistent meal timing are the keys to a healthy lifestyle • Give yourself the credit for your success, hard work, and dedication

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