Sports Nutrition

1. Sports Nutrition Mr. Castor VATL, ATC & Mr. Boss VATL, ATC

2. Hydration • The most important part of sports nutrition to master. • The difference between hitting the wall and going full speed at the end of competition.

3. Hydration How to hydrate • Correct hydration requires intake of 2.5L of fluid per day WITHOUT ACTIVITY! • This is the equivalent of six 16oz bottles or five 20oz bottles of fluid per day

4. Hydration What if I am active? • You need to drink more! • You need to drink an additional 20oz bottle of sports drink per lb lost during a practice session.

5. Hydration Question If Johnny Prime loses 6lbs. of sweat during practice how many 20 oz bottles of sport drink does he have to ingest after practice? 6 How many 20oz bottles will he have to drink before the second practice of that day? 6

6. Hydration Question If Johnny Prime loses 6lbs. of sweat during practice how many 20 oz bottles of fluid does he have to drink that day? 11

7. Am I Dehydrated? • Compare the color of your urine (in the urine stream, not diluted in the toilet) to the chart to the left. The lower the number, the better the result. • A urine color rating of 1, 2 or 3 is considered to be well-hydrated. • If your urine color is # 4 or higher – you need to drink more fluids!! • SYMPTOMS OF DEHYDRATION: • Dark colored urine • Thirst, Dry mouth • Headache • Feeling extremely tired, impaired performance • Nausea and vomiting • Feeling dizzy or weak

8. Power Loss Decreased Stamina Lack of Motivation Sluggishness Diminished Concentration Decreased Performance Fainting Cramping Tachycardia Nausea Vomiting Stroke Death Effects of Dehydration

9. KEEP DRINKING! If you have lost too much body fluid from sweating and don’t replace what you’ve lost, you will feel sluggish, get a headache, feel nauseous, and/or cramp up – in other words, you’ve become Dehydrated! Dehydration impairs (hurts) your performance on the field. If you are thirsty, you are already dehydrated. Drink fluids throughout the day: Water, sports drinks, milk, 100% natural fruit juices How much should I drink? Before practice: 8 – 16 oz(a large glass size) 30 min before practice During practice: If you see a bottle, pick it up and drink it Immediately after practice: at least 8 -16 oz; start replenishing fluids! Throughout the Day: continually sip water – 20 oz per pound of weight lost AVOID sodas and energy drinks – they are too high in caffeine and sugars (can cause cramping, stomach upset and diarrhea) and have little to no nutritional value Energy drinks are not allowed in school at all

11. Tips for on the Field • If you see a bottle, pick it up and drink it. • Keep drinking every chance you get. • If you’re thirsty, you’re already dehydrated.

12. Tips for home hydration • If you are not going to weight yourself before and after practice, monitor your urine color to determine hydration. • Make sure you are hydrated before you go to sleep. (Clear Urine)

13. Water Bottle Training How to drink out of a water bottle By Mr. Castor VATL, ATC

14. Nutrition Simple tips to remember… • Sports nutrition is centered around regulating carbohydrates • Eat 3-5 reasonably sized meals per day, do not skip breakfast. • Stay away from junk food, fast food, and sodas.

15. 1. Regulating Carbohydrates • Carbohydrates are broken down by your body to produce energy • Carbohydrates are stored in your muscles • When these stores run out your muscles stop functioning • This is commonly known as “Hitting the Wall” F.Y.I. When your body runs out of carbohydrates to break down, it starts breaking down proteins found in your muscle tissue.

16. 1. Regulating Carbs Tips for regulating carbs • Carbohydrates are found in breads, rice, healthy cereals, pastas, greens, whole fruits and sports drinks • Make sure a meal consists of at least 2/3 carbohydrates • Within 30 minutes athletes should ingest at least 50 grams of carbohydrates to restore energy in muscles F.Y.I. Proteins are not stored by your body and need to be supplied consistently throughout the day.

17. 2. Meals • During camp it is important to have a bite to eat 30min-1hr before practice. • Nothing too substantial unless you eat 2-3 hrs before practice starts. Healthy Breakfast Foods • Fresh Fruit • Energy Bar • Bagel • Toast • Fruit Juices • Gatorade AVOID • Too much dairy • Eggs • Home Fries • Pancakes/Waffles • Fast Food

18. Post practice meals • It is important to ingest at least 50 grams of carbs within 30 minutes of the end of practice. (restores muscle energy) • Ex. Gatorade, Sandwich, and a bag of pretzels or baked potato chips > 100g carbohydrates • Include a source of protein in these meals also • Ex. Lunch Meat, Peanut Butter, Eggs, Fish, Beans

19. 32oz Gatorade 1-2 Turkey Sandwiches White Bread Lettuce Tomato Cheese Bag of pretzels Fresh Fruit Cocktail 32oz Gatorade Peanut Butter and Jelly Sandwich Bag of baked potato chips or rice cakes Salad Fresh Fruit Post practice meal examples Subway is quick and easy also! Load the Veggies…

20. EAT A HEALTHY DINNER Your dinner needs to contain high amounts of carbohydrates or “carbs.” Carbs will give your body the energy it needs to start another practice in the morning. **Note: Eat 2-3 hr before games or you might get sick! • High carbohydrate meals contain: • Lots ofpastas, rice, whole grain breads • Lots ofvegetables AND fruit(dark green salads, broccoli, carrots, green beans, peppers, tomatoes, cauliflower, corn, melons, berries, etc) • Medium portions ofmeat broiled, grilled, or baked,not breaded or fried: Chicken, Turkey, lean beef, fish • Have aglass of milk– you need your calcium! • Small amounts of nuts, cheeses, butter, and/or oils to complement the taste of the food – don’t pile on a heap of butter and cheese!

21. Dinner Tips • Think of dinner as your re-building meal. • This meal can have larger portions of proteins and slight portions of fat • Still, 2/3 of this meal needs to be carbohydrates

22. HAVE A BEDTIME SNACK You are spending a lot of energy during two-a-days. Eating a healthy snack about 1 hr before bed will help your body recover overnight and be ready for the next day. • SUGGESTIONS: • eat about 1 hr before bed: • Popcorn (go easy on the butter and flavorings) • Tortilla Chips and Salsa • Pretzels • Crackers and Cheese • Small Fruit Smoothie or frozen yogurt • Grapes, strawberries, apple, blueberries • AVOID: your body will have a harder time digesting these foods • Ice Cream • Nachos w/ cheese • Potato chips, Cheetos, Doritos • Candy and chocolate • Fried foods • Pizza, bagel bites • Soda

23. 3. Junk Food • Junk food will sit in your muscles until the next day and haunt you at practice • Junk food consists of: • Fast food • Soda pop • High Fat Foods such as pastries, ice cream, cake, and candy • Fried/Oily foods such as fried chicken, chicken wings, French fries, Chinese food

24. FAST FOOD NUTRITION There are better choices All in all, these places are not the ideal places to eat. The menu items are loaded with calories and too much fat. But if you must, select healthier items to eat – your body will thank you! • KEEP IN MIND!! • Limit amount of French Fries • Limit amount Pan pizza • Limit amount of breaded or fried food • Choose grilled or broiled meat • Choose Chicken over Beef • Drink Water or Iced Tea – No Soda • Hold the Mayo • Eat FRUITS and VEGETABLES! • Use LOW FAT Salad Dressing

25. Nutrition Simple tips to remember… • Sports nutrition is centered around regulating carbohydrates • Eat 3-5 reasonably sized meals per day, do not skip breakfast. • Junk food will come back to haunt you in the future

26. Questions? The ATC staff is willing to help with your nutrition, all you have to do is ask.