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• Nutrition Labels• Servings• Serving Sizes• Calories• Fat• Carbohydrates• Protein• Ingredients• Fiber• Vitamins• Minerals• Food Additives• Healthy vs Unhealthy

Sport NutritionSport Nutrition

Dance Department

What sport nutrition doesn’t look like!

Childhood obesity is at an all-time high in the U.S.A., even amongst athletes!

Essential Nutrients

• Carbohydrates ENERGY• Protein Growth, Repair• Fat Padding,

Hormone• Water Fluid balance• Vitamins Body Processes• Minerals Body Processes

Nutrient Function

How Much of Each??

Nutrients

Distribution

CARBS

PROTEIN

FATS

Slice 4

Carbohydrates– 4 calories for each gram– Provides ENERGY for athletes!– 50%-60% of our total diet

– Simple carbs for fast energy• Candy, Soda, Fruit, Sugary foods

- Complex for sustained energy• Pasta, Rice, Breads, Grains,

Starchy foods

Protein– 4 calories for each gram– Growth and Repair of all tissue (muscle

etc)– 10%-15% of our total diet– Red meat, chicken, pork, Fish, Eggs

Protein– Is toxic and harmful in high doses:

•Kidney, Gallbladder, Liver problems, Osteoporosis

•Excess leads to build-up of Nitrogen, Urea and Ammonia which leads to pre-mature FATIGUE!

•Digestion of protein requires a lot of water…so excess can lead to athlete DEHYDRATION!!

Protein How much protein should athletes be

eating?

Need is based on MUSCLE in the athlete!

-Average male h.s. athlete (155-170 lbs)

~115-135 grams per DAY-Average female h.s. athlete (125-

140 lbs)~90-105 grams per DAY

Protein Facts • The body can not absorb and

utilize huge amounts of protein at one time, must be taken over multiple meals throughout the day. Excess is harsh on the body and is urinated out.

• Some food choices for protein are high in saturated fat (red meats).

• Many protein supplements are lower quality and expensive.

• Athletes must drink up to a gallon of water a day when they increase their protein.

Who needs more protein?

• 150 LBS• 10% body fat• 90% lean body

• 150 LBS• 35% body fat• 65% lean body

Protein Supplements

• Check the ingredients! • Watch the sugar content in the item• Know the type of protein• Look at the grams per serving

• Whey Protein:– watery discharge when cheese curdles– waste product of cheese (cheese bi-

product)• Concentrate-contains fat and does not absorb fully.

– Found in the most common protein shakes• Isolate-better quality and absorption

– 9 calories for each gram (more than double carbs and protein)

– Padding, protection, hormonal response– 25%-30% of our diet

– TWO TYPES:• Unsaturated (15%-20%) GOOD fat (plant)

– -Liquid at room temperature– Oils, Nuts, Seeds, Avocados etc.

• Saturated (10%) BAD fat (animal)– -Solid at room temperature– Red meats, fried foods, butter

Good Fat = Plants, Oils

Nuts are healthy!

Olive Oils

Nutrient dense! Better than tobacco!

Must use in moderation! Still have 9 cal/gm

Bad Fat = Butter, Animal Products and Fried Foods

Deep Fried Arteries!Artery Clogging!

Increased Portions

YOU NEED TOLIMIT BAD FATS

THAT ARE ARTERY CLOGGING!

Water– Most essential nutrient for

human survival

– Helps to regulate body temperature and electrolyte balance

– No calories

– Propel Fitness Water: has small amount of sodium, and only 20 calories in a 16 ounce bottle.

Incorporate a WATER BREAK!

Not Enough Water?

Mental Performance

Physical Performance

STOPSSTOPS

Athletes In Their Tracks!

Electrolytes

• BALANCE the flow of fluid in our body

• Electrolytes should be in HARMONY to allow our bodies to avoid dehydration.

• 5 Electrolytes– Sodium --

Magnesium– Calcium --Chloride– Potassium

Electrolytes

Should athletes use salt tablets, pickle juice or other “home remedies”?

-Overdosing any single electrolyte will cause an imbalance with the others.

-Extreme salt intake will prevent the flow of other electrolytes to flow through our cells, thus continuing

to dehydrate the body.

-Water is retained outside the cell bloating the dehydratedathlete.

BALANCE, BALANCE, BALANCE!!BALANCE, BALANCE, BALANCE!!

Calories• How we measure ENERGY• What nutrients are they

from???• 3500 calories in 1 pound

– Ingest more calories than expend = Weight Gain

– Ingest less calories than expend = Weight loss

6.4 Big Macs = 3500 Calories8 Burrito Supremes = 3500 Calories5.2 Whoppers = 3500 Calories

10 Slices of cheese pizza = 3500 Calories6.2 Subway 12 inch Turkey Subs = 3500

Caloric NeedAthletes need more calories than sedentary

individuals to fuel their activity level!

• Caloric expenditure in athletics– Football: 300-900 calories/hour

– Basketball: 200-600 calories/hour

– Running: up to 900 calories/hour

– Wrestling: up to 700 calories/hour

– Baseball: up to 150-400 calories/hour

– Dance/Cheerleading: up to 150-300 calories/hour

– TV or Reading: 90 calories/hour

What A Typical M.S./H.S. Athlete Eats Prior to Activity:

• Breakfast: 0 calories• Lunch: 450-550 calories

– Chips = 100 calories – 1 slice of Pizza = 200-250 calories– Gatorade or other drink = 150-200

calories

Total: 450-550 Calories Prior to Activity!

Caloric Need For Practice or Game– Football: 900-2700 – Basketball: 600-1800– Running: up to 1500 – Wrestling: up to 1800 – Baseball: 450-1200 – Dance/Cheerleading: 450-1000– TV or Reading: up to 270

ARE THOSE 500 CALORIES GETTING THE JOB DONE???

Foods To Limit:

• Greasy foods, fast foods, french fries, fried chicken, McDonalds, BK, excess cheeses and dressings.

• Excess protein (shakes, bars)

• Monster, Red Bull, Rockstar, Enviga Drinks

• Coffee and Soft Drinks (Caffeine)

42 grams per bar!

Excessive sugar!

Foods To Eat:• Pasta’s, Rice,

Bagels, Bread• Subs and

Sandwiches (PB&J)• Chicken, Fish, Eggs

(whites are great protein)• Nuts, seeds• Pretzels, popcorn • Fruits and

Vegetables

Cheap Eats:• Wendy’s Baked Potato

= .99• Wendy’s Chili = .99• Subway Turkey Sub =

$5.69 • Spaghetti with sauce:

– 1 lb spaghetti = .99– 1 jar sauce $3.99

• PB&J = less than .25!• Chop Chop = $5.79

-300 Calories – 61/carb

-330 Calories - 35/C, 25/P

Per serving with sauce (.77)

-282 calories-45/C, 17/P

Packed with carbs, fat and proteinLoaded with carbs and protein!

Sports Drinks

• Gatorade/ Powerade– Sugary– 2/5 electrolytes– Help to replenish fluids– Taste good– Should be BALANCED

with additional water intake or diluted

Pre-Event Meal• Gatorade AND water• Breads, Rice, Pasta

– Chicken Kitchen, Spaghetti and bread, Subs (watch mayo and excess cheeses or greasy meats)

– Pizza (limit greasy meats)

• Limit excess protein prior to events to avoid ammonia build up and pre-mature fatigue

Post-Event MealMOST IMPORTANT MEAL FOR ATHLETES!MOST IMPORTANT MEAL FOR ATHLETES!

Should be eaten immediately after exercise, practice or event to maximize energy stores in the muscle for the NEXT practice, game. Gatorade (or other sports drink) and Water. High Glycemic (fast absorbing) carbohydrate

such as fruit, rice, pasta or shake. Vitamins absorb more when the body is

depleted, so post-practice/game is good.HYPER-HYDRATE ATHLETES AFTER ACTIVITY

Typical Post-Practice/Game Meals

EDUCATE YOUR ATHLETES!Better choices for POST-meal ideas:

Hydrated Athletes WIN!

Dehydrated Athletes…..

Proper Nutrition Leads to VICTORY!

Poor Nutrition leads to…..

Which sideline will your athletes be on?

Questions?

Sport Nutrition Assignment

1) Write up a sample pre-game and post-meal plan for your particular sport.

2) Estimate the amount of calories your sport burns in a normal practice and game. (Estimate 2-4 hours)

3) Estimate how much protein (in grams) one of your average teammates needs per day.

Sport Nutrition Assignment

1) Pre Game Meal Post Game Meal

• *

• *

• *

2) Sport: _____________________

Practice: ____ calories per hour/ 4 hour practice= _____

Game: ____ per hour/ 2 hour game= _____

3) Sport: ___________________

Protein: _____ grams per DAY