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Sports Nutrition Physical Prep Assignment 3

Designed for very young athletes, who need to understand the hows and whys of food and exercise
by

Tom Dickie

on 4 March 2013

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Transcript of Sports Nutrition Physical Prep Assignment 3

Sport Hello and welcome to this special
presentation Today we are looking at.... Nutrition Which would you rather be? Ferrai Italia 458 Food is your fuel, what you put in you get out What's Fueling you? Recognize these Athletes? Sir Chris Hoy Michael Phelps The success of Michael Phelps 2004 Athens 2008 Beijing 2012 London 18 Gold Medals over the span of 8 years Sir Chris Hoy Average mileage per week 750 miles

Daily: 3-4 hrs on the track, 2-3hrs in the gym, 5-6 days a week

Weights, plyometrics, flexibility,
sports massages, Physio,

4 – 5 hrs food prep per day
Daily Calories +- 4000 cals Breakfast Lunch 500g! Average weekly pool mileage:
+-50miles

6-8 hours training a day
3-4 hours of swimming,

Gym work,Pull-up, pull-ups and
more pull-ups weights,
flexibility work, Physio.

3 – 4 hrs food prep
9'000 - 12'000 cals per day Michael Phelps Sir Chris Oats Porridge (he is a Scotsman!) with semi-skimmed milk, chopped banana and honey
Fruit smoothie
Orange juice
Protein shake
Coffee Three fried-egg sandwiches
Three chocolate chip pancakes
A five-egg omelette
Three sugar-coated slices of French toast
A bowl of grits (Maize porridge) B: 1000 -1300 calories Michael High Protien Meal replacement shakes Carbohydrate energy drinks B: 2500 -3000 calories Sir Chris Sir Chris Michael Sir Chris Michael Michael Chicken, mushroom, pepper of pasta 500g! Dellboy's Reliant What do they have in common? 5 meals a day High Quality Protein Vegetables and fruit Carbohydrates Chicken, vegetables
pasta bake Chicken, mushroom,
pepper pasta What is a diet? So Why is nutrition so important? Think of you body as a machine + = = High Carb, High protien meal replacement Shake These are the units of energy 1

a : the amount of heat required at a pressure of one atmosphere to raise the temperature of one gram of water one degree Celsius that is equal to about 4.19 joules —abbreviation cal —called also gram calorie, small calorie

b : the amount of heat required to raise the temperature of one kilogram of water one degree Celsius : 1000 gram calories or 3.968 Btu —abbreviation Cal —called also large calorie

2
a : a unit equivalent to the large calorie expressing heat-producing
or energy-producing value
in food when oxidized in the body

b : an amount of food having
an energy-producing value
of one large calorie Wilbur Olin Atwater May 3, 1844 — September 22, 1907 American chemist known
for his studies of human
nutrition and metabolism 1

a : food and drink regularly provided or consumed

b : habitual nourishment

c : the kind and amount of food prescribed for a person or animal for a special reason

d : a regimen of eating and drinking sparingly so as to reduce one's weight ["going on a diet"]

2

: something provided or experienced repeatedly [a diet of Broadway shows and nightclubs — Frederick Wyatt] RDA... Calories:
Age 11–14 - 2,220 - 1,845

Age 15–18: 2,755 - 2,110

Adults: 2,550 - 1,940 Recomended
Daily
Allowance Average per meal base on
3 meals no snacks 740 cals 918 cals 850 cals Skeletal growth Hormone production increased muscular growth Sleeping patterns start to change More activity due to sport if sport is being pursued patterns of adulthood
being established brain activity so what does all this mean to me? eat enough for whatever you plan on doing how much you weigh will depend on you BMR Basal Metabolic Rate the rate at which you body burns energy without movement = Cals Snacks Twice a day (Calories) (Steam Engine) Protein and Carbohydrate rich 1 slice of Peperoni Pizza based Large Pan Pizza Peperoni 270 X 8 = 2160 Cals 126 X 2 =252 cals
just in fat How much energy? these figures are based on 1hr movement and 60kg Cycling - 165 Cals Football - 490 cals Rowing - 220 cals (casual) Walking - 280 cals Playing Video Games - 70cals Playing Kinect 320 cals Taken from Oxford Food & Fitness Dictionary Running 9kph - 590 cals Rugby - 490 cals How much energy? A: 700 - 1000 calories C: 1600 - 1800 calories A: 3500 -4000 calories C: 1500 - 2500 calories Dinner Facts about professional Athletes average world class athlete trains approximately 23 hours a week The average cost of each Team GB gold medal for the Olympics was £4.5 million. Boxing was the most cost-effective sport in terms of funding per medal, with hockey the least Approximately one out of four injuries by athletes involve the wrist and hand. Fastest round of golf (18 holes) by a team - 9 minutes and 28 seconds. Set at Tatnuck CC in Worcester in September 9, 1996 at 10:40am. Gordon Ramsay (who was scouted by Rangers but turned to cooking after a knee injury) The average world class athlete retires from his sport at the age of 33

Rugby Players 28
Football players 35
NFL player 28
World class wrestler by 24
Elite gymnast by 19 The average Premiership
footballers salary is £676,000 per year About today's presentation Pro Athletes examples Athletes diets Nutrition overall RDA and BMR Vitamins and Minerals Supplements Definition of sports Nutrition The ART consists of nourishing an active body with high quality food and natural health products in a skillful, safe and consistent manner. This pertains not only to what we eat, but also when, where and how. Whole food and NHPs are administered with reference to dozens of variables including (but not limited to): food quality & quantity
macronutrient percentage
micronutrient density
glycemic index
biological value
acid/alkaline balance
fatty acid ratio
enzyme activity
biochemical individuality
chronotype
somatotype blood type
hydration
ethnic origin
athletic objectives
training volume, intensity & frequency
specificity of sport
body composition
current health status
injury status
lifestyle
metabolic status
medication & OTC ‘Sports Nutrition’ is an art and a science. Complex maybe? without a doubt YES! so lets look at the basics... RDA and BMR Vitamins and Minerals
Total Fat - 65 g
Saturated Fatty Acids - 20 g
Cholesterol - 300 mg
Sodium - 2400 mg
Potassium - 3500 mg
Total Carbohydrate - 300 g
Dietary Fiber - 25 g

Protein - 50 g Vitamin A Vitamin B1 (AKA Thiamin) Vitamin B2 (AKA Riboflin) Niacin Vitamin B6 Folic Acid Pantohenic Acid Vitamin C Vitamin D Vitamin E Vitamin F Supplements Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Manganese The more active you are, the greater the demand for calories. Basal metabolic rate is NOT the same as your total daily calorie requirement to maintain body weight........ unless you stay in bed all day! It is the constant working of these bodily functions which can account for up to 70% of the TOTAL calories required per day to maintain current body weight. Closely rated to resting metabolic rate (RMR) Body Shapes BMR alters for each body type Each type will have different Carbohydrate tolerances What we do know know Supplement industry is HUGE grossing industry Recreational exerciser, adult: 0.22g - 34g/kg 35-56kg

Competitive athlete, adult: 0.27 - 0.40g/kg, 40 - 61kg



Dieting athlete, reduced calories: 0.36 - 0.40g/kg, 54 - 61kg

Maximum for all healthy athletes: 2 gm/kg Supplement companies market on your ignorance and lack of basic nutrition knowledge The recommended dietary allowance of protein for teenage boys age 14 to 18 is 52 grams per day, or 0.85 grams of protein per kilogram of body weight each day, according to the Institute of Medicine. This is equivalent to about 0.39 grams of protein per pound of body weight per day. Some teenage boys may require more protein than the RDA, especially during times of intense physical activity, illness, trauma or rapid growth and should be sourced from wholefoods and NHP. eat more nuts, beans, chicken, spinach, chickpeas,
turkey,
eggs... excessive poor quality protein can and will eventually do irreparable damage to kidneys, liver and renal system Protein Shakes can be expensive and lack all the nutrition needs of growing bodies USN 100% Whey protein shake Facts:
24g for 220ml of liquid
0.8g fibre
2.8g of carbs.
136 cals. Low Fat high protein snack Cost little more than a £1 100g Heinz Baked beans
1 slice Wholewheat bread
1 dry fried egg
28g Mature cheddar Protein
4.7g
3.6g
6.3g
7.0g Calories
79
69
78
113 Manganese
Zinc
sodium
Potassuim
Magnesium
Iron,
Calcium
Pantotheic Acid
Folic Acid
Niacin Vitamin B6
Vitamin B2
Vitamin B1
Vitamin A
Vitamin E
Vitamin D
Vitamin B12 Supplements do not have any place a teenager's diet BIG MAC £1 cheese burger Chicken Nugget 15-20 stroke per min.... very slow ? ? ? ? ? ? ? Natural Health Products 8 basic Vitamins 11 basic Minerals Brain, Heart, circulating, metabolism... most automatic human bodily systems so what to do... here are some really simple rules to follow "I have a match/race tomorrow..." Answer:
Smart Nutritional loading!
Get some extra carbohydrates in for lunch and dinner. This will give your body time to convert these complex sugars and store as glycogen in the muscle and liver. They will be ready for use in 12-24hours, but make sure these carbs are good quality! Growing teenage athlete: 0.36 - 0.40g/kg, 54 - 61kg Guidelines for effective protein intake if you eat these, protein supplements are pointless... Approx £27bn in the US... the UK is following closely 21.6g 339 cals 16.8g pro + 276cals 21.6g pro + 339cals 36.2g pro + 412cals They are not a nutritional substitute for real whole
foods as they lack everything the body needs for effective function Pre - Activity 10 of 11 Minerals
7 of 8 Vitamins "I dont want to feel weak after
the match/ race... " Think of the day you are going to have and be prepared. Ensure that you have plenty of water on hand for after your activity. Dehydration can leave you feeling weak, irritable and lacking focus or concentration. Options: Don't be scared of simple and complex sugar snacks; Flapjacks are a good example for providing fast/slow release energy. Age: 27 Age: 36 protein , fruit and yogurt Health Adults! Post-Activity One Last thing.... Water, Water, Water...
If there is only one thing you take any from today...
Let it be this...
your nutrition is nothing without water!
It is the single most performance enhancing substance in the world. Vitamins and Minerals
Fibre and aids energy release Primarily complex sugars
huge amounts of energy
slow release Complete and
essential amino acids Proteins, vitamins
and minerals Sports Nutrition you're doing it wrong The fast food six pack! B A Physical Prep
Assignment 3
Tom Dickie
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