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Sport Nutrition

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by

Sheldon Reasbeck

on 11 October 2016

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Transcript of Sport Nutrition

Sport Nutrition
Sport Nutrition
Calories
Macronutrients
Meal Timing
Sports Hydration
Reading the Label
Pre-Game Nutrition
Provide Energy to your body
Try to include Slow GI Carbs
Eat 2-4 Hours Before Game
Light Snack 1-2 hours Before
Focus on mostly Carbohydrates, with Protein & Healthy Fats
Post-Game Meals
To Fully Recover, Consume Carbohydrates, Protein and Fluid IMMEDIATELY After Exercise
Meal within 1.5 hours
Helps Tomorrow's Workout
Examples?
Sports Hydration
How much water does a hockey player need in a day?
When should a hockey player drink during game days/workout days?
How do we know we are dehydrated?
Macronutrients
Carbohydrates
Main Fuel Source for your body
Examples:
Grains
Legumes
Fruits & Vegetables
Milk
Yogurt
Think FUEL
Fats
Minor source of Fuel
Needed for fat-soluble vitamins (A,D,E K)
Help Mental Game
Fight Fatigue
Good vs. Bad Fats
Good vs. Bad Fats
Protein
Grow, Build & Repair Body Tissues
Examples:
Lean Meats
Fish
Poultry
Eggs
Milk Products
Legumes
Nuts & Nut Butters
Seeds
Macronutrient Test
When should we eat carbohydrates?
When should we eat protein?
When should we eat fats?
Pre-Game
Meals & Snacks
What are examples of good pre-game meals?
What are examples of good pre-game snacks?
FOOD
Carbohydrates
Fats
Protein
Sports Hydration
Average people need 8 cups of water daily (MORE if you are an athlete)
Replace water lost due to sweating
Drink before, during and after exercise to avoid dehydration
If you are already thirsty, it is a sign of minor dehydration
Pre-Workout Hydration
1-2 Cups 4 Hours before exercise
1/2 to 1 1/2 Cups if urine is still bright yellow
Water is your best choice before exercise
In-Game Hydration
Sip fluids during the workout (no chugging)
Water, BCAA or Sport Drinks
Sport Drinks are useful if exercising over 1 hour (why?)
Post-Game
Hydration
Replenish Fluids Lost
Water, Protein Shake, Chocolate Milk, Gainer, Sports Drink
Sports Hydration
AVOID!
Carbonated Drinks, Energy Drinks
Reading the Label
Low-Fat
Chocolate
Milk
Electrolytes
Vitamins: Sodium, Potassium and Calcium
Lost due to exercise, must be replaced
Sport Drinks, Fruits restore energy
Glycemix Index Chart
In-Game Nutrition
Hydration!
BCAA drink (Energy & Recovery)
Gatorade (If game lasts more than 1 hour)
Fruit
Meals
How many meals a day?
Meals
7:30 - Meal 1 (Breakfast)
10:00 - Meal 2 (Snack)
12:00 - Meal 3 (Lunch)
3:00 - Meal 4 (Snack)
6:00 - Meal 5 (Dinner)
8:30 - Meal 6 (Snack)
IMPORTANT

MyFitnessPal
Protein, Carbs & Fats in Every Meal
Try to follow percentages EVERY MEAL
Nutrient Values
Supplements

Powdered Protein
Weight Gainers
BCAAs
A calorie is a unit of energy
Calories refer to energy consumption
eating and drinking
energy usage through physical activity
What is a Calorie?
Carbohydrates - 4 calories per gram
Protein - 4 calories per gram
Fats - 9 calories per gram
Full transcript