Nutrition and Nutrition and Peak PerformancePeak Performance

Nutrition and Nutrition and Peak PerformancePeak Performance

What to do when nutrition is What to do when nutrition is your missing link.your missing link.

“ “ I train really hard and I’m not I train really hard and I’m not

seeing results.”seeing results.”

““What should I eat to achieve my What should I eat to achieve my goals?”goals?”

““People say I should drink protein People say I should drink protein shakes, but I would much rather rely shakes, but I would much rather rely

on my diet to get what I need.”on my diet to get what I need.”

Nutrition TeamNutrition Team

Key Players:Key Players:CarbohydrateCarbohydrateProteinProteinFat Fat VitaminsVitaminsMineralsMineralsWaterWater

CarbohydratesCarbohydrates

Primary fuel source during Primary fuel source during exercise.exercise.

Stored as glycogen.Stored as glycogen.

1,400-1,800 calories of fuel1,400-1,800 calories of fuel

Carbohydrate SourcesCarbohydrate Sources

Grains, breads, cereals, rice, Grains, breads, cereals, rice, pastapasta

Fruit and Fruit juicesFruit and Fruit juices

VegetablesVegetables

Dairy and soy milk, yogurtDairy and soy milk, yogurt

Sports DrinkSports Drink

ProteinProtein

Growth, Repair & MaintenanceGrowth, Repair & Maintenance MusclesMuscles Red blood cellsRed blood cells Other tissuesOther tissues

FormsForms HormonesHormones NeurotransmittersNeurotransmitters AntibodiesAntibodies

Fuel when carbohydrates run lowFuel when carbohydrates run low

Protein SourcesProtein Sources MeatMeat Turkey & ChickenTurkey & Chicken FishFish CheeseCheese EggEgg

SoySoy BeansBeans LentilsLentils Dairy and soy milk, Dairy and soy milk,

yogurtyogurt

FatsFats

Body’s energy storesBody’s energy stores

InsulationInsulation

Provides fat soluble vitaminsProvides fat soluble vitamins

Component of cell structuresComponent of cell structures

Fat SourcesFat Sources

Liquid oilsLiquid oils

Margarine and butterMargarine and butter

Nuts and seedsNuts and seeds

AvocadoAvocado

FishFish

VitaminsVitamins

Enhance energy productionEnhance energy production Tissue repair and protein Tissue repair and protein

synthesissynthesis

Red blood cell formationRed blood cell formation

Act as antioxidantsAct as antioxidants

Vitamin SourcesVitamin Sources

Fruits and vegetablesFruits and vegetables

Lean protein foodsLean protein foods

Whole grainsWhole grains

Nuts and seedsNuts and seeds

MineralsMinerals

Energy productionEnergy production

Building body tissueBuilding body tissue

Muscle contractionMuscle contraction

Oxygen transportOxygen transport

Mineral SourcesMineral Sources

Fruits and vegetablesFruits and vegetables

Lean protein foodsLean protein foods

Whole grainsWhole grains

Nuts and seedsNuts and seeds

WaterWater

60-75% of our body weight60-75% of our body weight

Regulates body temperatureRegulates body temperature

Carries nutrientsCarries nutrients

Cellular functionsCellular functions

Removes waste materialsRemoves waste materials

Keeps joints lubricatedKeeps joints lubricated

Nutrition for FootballNutrition for Football

Very intense, short burstsVery intense, short bursts

Rest between playsRest between plays

Requires:Requires: StrengthStrength EnduranceEndurance QuicknessQuickness AgilityAgility

Energy RequirementsEnergy Requirements

Body sizeBody size

Muscle massMuscle mass

Position playedPosition played

Training programTraining program

Body composition goalsBody composition goals

PracticePractice

Game dayGame day

Protein RequirementsProtein Requirements

Per weightPer weight 1.2-1.7 grams protein/kg/d1.2-1.7 grams protein/kg/d

Per dietPer diet 12-15%12-15%

Night BeforeNight Before

Carbohydrate richCarbohydrate rich 3 oz (21 grams) Protein3 oz (21 grams) Protein Easy on the fatEasy on the fat Cooked vegetablesCooked vegetables HydrateHydrate

Training or Competition DayTraining or Competition Day

80% of glycogen stores are 80% of glycogen stores are depleted overnightdepleted overnight

Break the fastBreak the fast Bagel with jellyBagel with jelly Cereal with bananaCereal with banana Oatmeal with strawberries and OJOatmeal with strawberries and OJ

Training or Competition DayTraining or Competition Day

LunchLunch Pasta with marinara, bread, Pasta with marinara, bread,

frozen yogurtfrozen yogurt Rice, cooked vegetables, lean Rice, cooked vegetables, lean

meatmeat Chicken, bread, fruit juice, Chicken, bread, fruit juice,

pretzelspretzels

Training or Competition DayTraining or Competition Day

SnacksSnacks Sports drink, energy barSports drink, energy bar PB & J sandwichPB & J sandwich SmoothieSmoothie Yogurt with fruitYogurt with fruit Granola barGranola bar Dried fruitDried fruit Bread with peanut butter and honeyBread with peanut butter and honey Dry cerealDry cereal

Post Game or Strength Post Game or Strength TrainingTraining

1 – 2 hours after an event1 – 2 hours after an event Refuel and RehydrateRefuel and Rehydrate Lean ProteinLean Protein

Chicken breastChicken breast Turkey sandwichTurkey sandwich TunaTuna

Fast-FoodFast-Food

Usually high in calories, fat and Usually high in calories, fat and sodium.sodium.

Low fiber and vitamins A and C.Low fiber and vitamins A and C. Lacking fruits and vegetables.Lacking fruits and vegetables. Portion DistortionPortion Distortion

ChoicesChoices

Most often:Most often: Grilled chickenGrilled chicken Small hamburgerSmall hamburger Chicken fajitasChicken fajitas Bean burritosBean burritos Bean chiliBean chili Vegetable pizzaVegetable pizza Chicken, turkey, Chicken, turkey,

vegetarian, and vegetarian, and ham sandwiches.ham sandwiches.

Less often:Less often: Fried chicken and Fried chicken and

fish sandwichesfish sandwiches Large hamburgers Large hamburgers

and and cheeseburgerscheeseburgers

Fish or chicken Fish or chicken nuggetsnuggets

Pizza with meat Pizza with meat toppingstoppings

Between GamesBetween Games

Variety of fruits and vegetables Variety of fruits and vegetables Protein with each meal Protein with each meal

3-4 ounces per meal3-4 ounces per meal Eat whole grainsEat whole grains

Oatmeal, whole wheat bread and Oatmeal, whole wheat bread and pasta, brown rice, etc.pasta, brown rice, etc.

Supplements won’t help gain an Supplements won’t help gain an advantageadvantage

Quick IdeasQuick Ideas

Fruit – orange, Fruit – orange, banana, pear, banana, pear, peaches, plumspeaches, plums

Vegetables – Vegetables – carrots, jicama, carrots, jicama, celery stickscelery sticks

JuiceJuice Mozzarella Mozzarella

string cheesestring cheese

BreadsticksBreadsticks Bread with jellyBread with jelly Low fat cottage Low fat cottage

cheese cheese Low fat milkLow fat milk One portion of One portion of

canned fruitcanned fruit Yogurt (low fat)Yogurt (low fat)

Foods to AvoidFoods to Avoid

CandyCandy SugarSugar HoneyHoney TeaTea CoffeeCoffee ChocolateChocolate SodasSodas

Fried foodsFried foods High fat meatsHigh fat meats FatsFats OilsOils GraviesGravies Sour creamSour cream New foodsNew foods

We lose water… We lose water…

Skin (5%)Skin (5%) Respiratory tract (30%)Respiratory tract (30%) Kidneys (60%)Kidneys (60%) Large intestine (5%)Large intestine (5%)

What are Signs of What are Signs of Dehydration?Dehydration?

% Dehydrated% Dehydrated SymptomsSymptoms

0-1%0-1% ThirstyThirsty

2-5%2-5% Headache, fatigue, impaired Headache, fatigue, impaired performance, nausea, dry mouth, performance, nausea, dry mouth,

chills, clammy skinchills, clammy skin

6%6% Increased body temperatureIncreased body temperature

8%8% Increased body temperature, Increased body temperature, dizziness, weaknessdizziness, weakness

Over 8%Over 8% Heat stroke – sweating stops, high Heat stroke – sweating stops, high temperature, disorientation, deathtemperature, disorientation, death

Consequences of Consequences of DehydrationDehydration

OverheatingOverheatingDecreased performanceDecreased performanceMental fatigueMental fatigueLoss of electrolytes – sodium, Loss of electrolytes – sodium,

potassium, chloridepotassium, chloride

Muscle CrampingMuscle Cramping

Muscle spasms that strike Muscle spasms that strike quicklyquickly

Causes:Causes: Muscular exhaustionMuscular exhaustion Low fuel storesLow fuel stores Biomechanical problemsBiomechanical problems Mineral deficienciesMineral deficiencies HeatHeat

Salty SweatersSalty Sweaters

High sodium lossHigh sodium loss Five to six grams of sodium Five to six grams of sodium

lost during a two hour lost during a two hour practice.practice.

Preventing CrampsPreventing Cramps

Ensure that daily fluid and Ensure that daily fluid and sodium intake is adequate.sodium intake is adequate.

Fruits and vegetables, milk, Fruits and vegetables, milk, yogurt, beans and green leafy yogurt, beans and green leafy vegetables.vegetables.

Almonds, avocados, lentils, Almonds, avocados, lentils, nuts and whole grains.nuts and whole grains.

How much to drink before…How much to drink before…

16 ounces of water when you 16 ounces of water when you wake upwake up

16 ounces of water or sports 16 ounces of water or sports drink 2 hours before a gamedrink 2 hours before a game

4-8 ounces 10 minutes before 4-8 ounces 10 minutes before a gamea game

How much to drink during…How much to drink during…

5-10 ounces every 15 minutes 5-10 ounces every 15 minutes Drink even more if it is hotDrink even more if it is hot

How much to drink after…How much to drink after…

18 ounces of water to replace 18 ounces of water to replace what was lostwhat was lost WaterWater Sports DrinkSports Drink

Sports DrinksSports Drinks

Use a sports drink if activity is Use a sports drink if activity is longer than 90 minuteslonger than 90 minutes

Sports Drinks Sports Drinks Taste good Taste good Provide calories Provide calories Provide electrolytesProvide electrolytes

ExamplesExamples GatoradeGatorade PoweradePowerade

The greatest obstacle is not

ignorance

It is the illusion of knowledge

~ Daniel J. Boorstin

Your greatest obstacle is not skill

It is the illusion of your skill

"To eat is a necessity, but to eat intelligently is

an art."- La Rochefoucauld

This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call 1-888-328-3483.