chippewa valley schools life of an athlete
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CHIPPEWA VALLEY SCHOOLS LIFE OF AN ATHLETE. Nutrition. What you put on your plate…. Protein Fat. 1/3. 2/3. CARBS. 2/3 of diet must come from carbs. 1/3 from protein and fat. - PowerPoint PPT PresentationTRANSCRIPT
CARBS
Protein Fat
2/31/3
What you put on your plate…
2/3 of diet must come from carbs
1/3 from protein and fatConsumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters1,2,3
Joseph W Hartman, Jason E Tang, Sarah B Wilkinson, Mark A Tarnopolsky, Randa L Lawrence, Amy V Fullerton and Stuart M Phillips
What should we drink while we are training/competing and after…?
Training tip #2DURING TRAININGWhen you train you should drink sport drinks mixed with equal amounts of
water…AFTER TRAINING
When you finish training you should immediately drink 16-20 ounces of
full concentration sport drink or high fructose
drink
Glycogen sparing effectCortisol suppression
Maintains blood sugar levels
Muscle force and power
<Delays fatigue> Mental concentration< perception of effortFuel uptake and use endurance capacity
Elevates blood sugar
Initiates insulin release
Insulin increases your muscles
ability to store glycogen in
muscles Precedes fuels
Recovery NUTRITION
POST TRAINING NUTRITIONAL RECOVERY
MAY BE THE MOST CRITICAL FACTOR IN TRAINING EFFECT
TIMING
• When you take it in to your body just as important as what you take in to your body…
Before and after training or competing
IMMEDIATE
Sweet Drink 4-6 oz. Protein In 12-16 oz
Carbs In 75gMeal within one hour (Dinner)
Energy Drinks
Why athletes should not use them?
IT ALL BEGINS HERE
Don’t mess with it.
ATHLETE
There is no way to
make up for the
deficits of lost sleep
Sleep deficits
may take as much as one year to make up…
Just like your body , your brain needs time to reboot or rest or recharge
What will work better, a totally rested brain and CNS or an exhausted brain and CNS jacked up on stimulants?
The CNS can only be at maximal intensive level for physical activity and function for 2-3 hours
during a 24 hour period
Over stimulation of the Central Nervous System eventually results in chronic fatigue and breakdown.
Remember all muscle function is dependent on signals sent from the CNS and brain
14 HOURS 2-3 HOURSMENTAL PHYSICAL
Your choice for optimal performance begins with being
rested, so you can be at your best. Anything else isn’t even close…