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2013 sports nutrition

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by

Jennifer Mayr

on 22 July 2014

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Transcript of 2013 sports nutrition

16-year old male
170 lb. 5'10"
House
Nutrition for
Optimal
Performance
food
fats
proteins
carbohydrates
slow to
digest
full of
energy
transfats
are evil
absolutely
necessary
not
your
first
source
of
energy
slow to
digest
essential
to build
and run
body
easily
digested
repair
muscle
tissue
after
exercise
too much
can lead
to health
problems
big
carbs
are
starchy
small carbs
are sweet
also
totally
necessary
release
energy
to use
now
release
energy
to use
later
Calories!
Calories Burned
Calories Consumed
if this is greater, you lose weight
if this is greater, you gain weight
14-year old female
100 lb. 5'
Varsity or JV
2240 Cal/day
18-year old male
200 lb. 6'
Varsity or JV
3629 Cal/day
16-year old female
130 lb. 5'5"
House
2236 Cal/day
2953 Cal/day
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).
hyd
ra
tion
8 fl.oz. each 10-20 minutes
of exercise
more when working harder
or in hotter conditions
water rehydrates well;
sports drinks add sugar for
immediate energy
116 g
78 g
81 g
104 g
supplements?
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
hydrate normally
avoid caffeine
sweet carbs, but not junk
8 fl. oz. water for each 10-20
minutes of exercise

repair muscles with protein
vegetables
low-fat dairy
lean protein
whole grains

fried
foods
saturated and trans fats
(that's about 234 g of water)
540 Calories in a Big Mac
140 Calories in a can of Coke
Recovery
Foods
Need:

Protein (muscle repair)
Carbohydrates (replace energy)
Hydration (put it back, keep things running)

female hammer thrower
female artistic gymnast
male figure skater
2012 Olympic
Athletes' Daily
Diets
male triathelete
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
Plan Ahead!
The Big Picture
fruit, diluted fruit juice
Full transcript