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2013 sports nutrition
Transcript of 2013 sports nutrition
170 lb. 5'10"
if this is greater, you lose weight
if this is greater, you gain weight
14-year old female
100 lb. 5'
Varsity or JV
18-year old male
200 lb. 6'
Varsity or JV
16-year old female
130 lb. 5'5"
The use of such performance enhancing drugs as creatine, steroids, androstenedione, and others carries significant risk, and is prohibited by the School. The long-term effects of some of these compounds has not been studied, and the use of others has been shown to carry a risk of long-term health risks including cardiac and hormonal problems. Similarly, herbal supplements are not regulated by the Food and Drug Administration and often contain substances, which can cause serious side effects. For these reasons, the use of such substances will be cause for parental notification and possible disciplinary action (excerpt from The Handbook).
8 fl.oz. each 10-20 minutes
more when working harder
or in hotter conditions
water rehydrates well;
sports drinks add sugar for
lean beef patty is about 1/4 protein
82 g patty (1 serving cooked) has 21 g protein
1/2 cup uncooked tofu (126 g) has 20 g protein
1 hardboiled egg has 6 g protein
1 cup skim milk has 8 g protein
What to eat BEFORE exercising
What to eat DURING exercise
What to eat AFTER exercise
avoid protein and fat
starchy carbs for energy
sweet carbs, but not junk
8 fl. oz. water for each 10-20
minutes of exercise
repair muscles with protein
saturated and trans fats
(that's about 234 g of water)
540 Calories in a Big Mac
140 Calories in a can of Coke
Protein (muscle repair)
Carbohydrates (replace energy)
Hydration (put it back, keep things running)
female hammer thrower
female artistic gymnast
male figure skater
female 100m sprinter
Jordan earned an estimated $80 million last year from corporate partners Nike, Gatorade, Hanes, Upper Deck, 2K Sports, Presbyterian Healthcare and Five Star Fragrances. (Forbes 2/14/13)
Olympic athletes' daily
diet photos by Sarah Parker
& Michael Bodiam
83 Calories in a cup of skim milk
The Big Picture
fruit, diluted fruit juice