Download - Randy Bird - "Game Breaking Nutrition: Athletic & Academic Development of the Young Athlete"
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Game Breaking Nutrition: Game Breaking Nutrition: Athletic & Academic Development Athletic & Academic Development
of the Young Athleteof the Young Athlete
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Nutrition Foundations…
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1. Drink Early and Often.2. Eat a Variety of Foods.3. Eat Early and Often.
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Eat a Variety of Foods
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Red Yellow/Orange WhiteCherries
Craisins
Cranberries
Raspberries
Red Bell Peppers
Red Cabbage
Strawberries
Tomatoes
Watermelon
Butternut Squash
Canola Oil
Cantaloupe
Carrots
Grapefruit
Oranges
Peaches
Pineapples
Pumpkin
Sweet Potatoes
Tangerines
Yellow Bell Peppers
Apples
Bananas
Cauliflower
Onions
Pears
White Peaches
White Potatoes
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Eat a Variety of Foods6
Green Blue/Purple Brown
Asparagus
Broccoli
Brussels Sprouts
Collards
Green Bell Peppers
Green Olives
Guacamole
Kale
Mustard Greens
Romaine Lettuce
Spinach
Black Olives
Blackberries
Blueberries
Plums
Prunes
Purple Grapes
Raisins
Almonds
Walnuts
Peanuts
Pecans
Sunflower Seeds
Wheat Germ
Olive Oil
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What are Carbohydrates?7
The primary fuel source for athletes!
Carbohydrates are NOT fattening.
They get used for energy, leaving little to be converted to body fat.
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What about low-carbohydrate diets?
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None. Athletes need carbohydrates to provide energy to working muscles.
Without carbohydrates, your performance and health can suffer. Consider these side effects: Fatigue – Limited menu choices Irritability – Bad breath Nutrient deficiencies Diminished athletic performance
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Carbohydrate Sources
Slow/Moderate: Eat Daily Fast: Eat Only on “Intense” DaysFresh FruitBeans, All VarietiesLentilsCornPeasSquashSweet potatoesWhole grain breads/rollsHigh fiber cereals (4 grams or more)Brown, wild, or black ricePastaQuinoaOatmealMilk (Plain or Chocolate)Yogurt
Cereals (less than 4 grams of Fiber)
PoptartsCereal barsDoughnutsPancakesWafflesWhite riceWhite breadBagelsWhite potatoes HashbrownsPretzels
Corn chipsCrackersRice cakes KetchupHoneyMolassesSports drinksFruit drinksMaple syrupSodaCandy
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What about Protein?10
Protein builds and repairs muscle.
Protein produces hormones.Protein supports the immune system.
Protein replaces red blood cells.
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How much protein do athletes need?
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Most people get enough protein. You need about 0.55 to 0.8 grams of
protein per pound of body weight each day.
Weight Protein g/day 100 lb 55 – 80 g115 lb 65 – 95 g130 lb 70 – 105 g150 lb 80 – 120 g
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What are the best ways to get protein in foods?
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Food Protein (grams)5 oz. chicken breast (one half) 42 g 4 oz. lean sirloin steak 34 g4 oz. turkey slices 25 g1 cup mixed nuts 23 g1 large hamburger 22 g2 cups milk 16 g2 eggs 12 g2 Tbsp. peanut butter 8 g1 oz. cheese 7 g1 slice cheese pizza 7 g
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What about Fat?13
Fat is a substance in many hormones.
Fat helps control satiety (fullness after eating).
Fat stores our fat-soluble vitamins (A, D, E, K).
Fats deliver our essential fatty acids.
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Fat continued14
Fats that should be eaten regularly:
Fatty fish (salmon)NutsOlive OilCanola OilFlax SeedsSunflower SeedsOil-based dressings
Fats that should be limited:
ButterFried FoodsSaturated Fats
(mostly animal fat)Trans Fats (partially
hydrogenated oils)
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Omega-3 FatNecessary for Brain Development:
DHA plays a role in neurogenesis, neurotransmission, and protection against oxidative stress
Studies done on rats show potential protection from concussions
Food Sources: Salmon Tuna (cans only have 20% of tuna steaks) Walnuts Seeds (Flax & Chia) Supplements: Fish Oil, Krill Oil, Algal DHA Oil
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IronNecessary for:
Hemoglobin & Myoglobin formation
(Transporting oxygen to all cells) Electron transfer (creating energy)
Needs increase during adolescenceFood Sources:
Meat Beans Whole grain products Spinach Dried fruit (Raisins, Figs, Dates)
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Vitamin CBesides it’s antioxidant activity, Vitamin C is
important for formation of connective tissue, wound healing, immune function, iron absorption, & formation of epinephrine
Food Sources: Peppers Citrus Fruits Green Leafy Vegetables Strawberries Broccoli
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Eat Early and Often18
Bigger Meals (3 per day) = Insulin Spikes, larger fluctuations in blood sugar
Smaller Meals (5-6 per day) = Insulin Steady, stable blood sugar
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When to Eat19
Begin with BreakfastOn a daily basis, you should eat every 3-5 hours (except for when you are sleeping)
2 – 4 hours before practiceASAP after a workout
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Pre-Workout Fueling20
1. Eat 2 to 4 hours before a workout. This may mean planning your meals at different times to accommodate your workout schedule.
2. Choose high-carbohydrate foods that are low in fat with a moderate amount of protein. A whole grain bagel topped with tomato slices and low-fat cheese, or breakfast cereal and fruit with 2% milk or soymilk, are both excellent choices.
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Recovery: Don’t Miss the Window
As soon as you finish lifting weights, you need a combination of protein & carbohydrates
If you can tolerate it, you should get carbohydrates & protein 1-hour before lifting. Chocolate milk is a good choice.
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Foods that can hurt Performance:22
1. Alcohol2. Energy Drinks3. Soft Drinks4. Fried Foods
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Rules to Live By:23
1. Eat breakfast daily2. Eat every few hours (5-6 times daily).3. Try to choose the least processed foods.4. Eat a variety of colors.5. Include a lean protein source at every meal.6. Consume a combination of carbs and protein
before and after workouts.7. Stay hydrated!8. Get adequate sleep!