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Performance Nutrition

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Patrick Bendzick

on 23 October 2015

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Transcript of Performance Nutrition

Performance Nutrition
The science of fueling your body for optimal performance!

What is Performance Nutrition?
Science of "fueling" your body for optimal performance, recovery, and health.

Develop sound nutritional habits for top athletic performance now, and a lifetime of good health for the future.

If you are living on fast food and vending snacks, you will not reach your potential.
Every Athlete Trains
Train smarter to become a Champion
Why Bother?
Competitive edge over opponents

Outlast the competition physically and mentally

Career longevity

You must pay attention to the details in order to have a long and successful career!
Vicious Cycle
Below is the "vicious cycle" that occurs, especially in season, when athletes do not make wise nutritional and lifestyle choices.
Objectives
1. Proper hydration
2. Timing
3. Proper "fueling"
4. Faster, more efficient recovery
5. Increased lean body mass = increased strength and power
6. Increased endurance
7. Minimize lost time due to illness and injury

1. Not enough fluids and poor lifestyle choices

2. Dehydration and lack of sleep/rest

3. Fatigue, loss of appetite and decreased performance

4. Too few calories taken in and poor workouts/practices

5. Loss of lean muscle

6. Decreased energy levels

7. Inability to deal with stress

8. Storage of fat and loss of additional lean muscle

9. Poor performance, sickness and injury
Hydration
As little as a 2% decrease in overall hydration will lead to decreases in performance.

Muscle is mostly water and cannot function properly without it!

Sweating causes decreases in fluid as well as electrolytes (the most important of which is sodium).
Hydration Plan
1. Drink water throughout the day. Grab a bottle of water in the morning and refill as needed.

2. Consume 2 cups of fluid 2 hours before activity.

3. One cup of fluids every 15-20 minutes during competition.

4. Know how much fluid you lose during exercise. Log your weight before and after to calculate.

5. For every 1 lb lost, drink 2 cups of fluid.
What Should I Drink?
Water, low fat milk, 100% juice, sports drinks

Water vs. Sports drinks

Water is fine in most cases, but sports drinks can be helpful for glycogen replenishment post-training and post-competition.
Nutrient Timing
Timing is everything!

Front loading (eating throughout the day)
- Wrap calories around activity
- Eat frequently
- Bring a post workout snack

Back loading (eating one, large meal post exercise) can compromise performance and likely increases body fat.
Carbohydrates
Carbohydrates should be viewed as fuel

Don't confuse your needs with your parents or friends. A low carbohydrate diet is not for you!

Without adequate carbohydrate intake, protein is burned as fuel.
Carbohydrate Sources
Easily Digested carbohydrates:
Sugars, refined grains, 100% juice, sports drinks.
Choose easily digested carbohydrates immediately before or after activity. This is also a good option for extended bouts of exercise and endurance events.

Longer lasting carbohydrates:
Whole grains, low-fat dairy, whole fruit, vegetables.
Choose longer lasting carbohydrates during meals and throughout the day

Recovery
Intense exercise decreases fuel stores (glycogen) and is associated with muscle breakdown.

Optimal recovery starts 15-30 minutes after activity. During this time, the body is "primed" to absorb carbohydrates and protein.

The recovery process extends 24 hours after activity!
What do I drink for recovery?
Post activity recovery snacks should have a 4-1 ratio of carbohydrates to protein.

Optimally they are liquid, and contain an easily digested source of carbohydrates and protein.

Examples:
-Fruit smoothie (frozen berries, low fat frozen yogurt, skim milk)
-Protein shakes
-Chocolate milk
Recovery - 24 hour process
Recovery is much more than a post training snack!
24 hour window
-Breakfast
-Pre-training snack
-Post-training snack
-Before bed snack
All of these snacks/meals are important to refuel, increase and maintain lean body mass.
Lean Body Mass = Muscle
Protein is important for muscle growth, repair and maintenance.

Athletes need more protein than the average person. You need approximately 1g of protein for every pound of body weight.

Therefore, each meal or snack should contain a quality protein source.
Quality Protein Sources
Chose grilled over fried foods and white meat over dark meat.
Endurance
The more fuel you have in your tank, the longer you can perform at your best.

This means quality carbohydrates (whole grains, beans, whole fruits, vegetables) throughout the day and simple carbohydrates (juices, sports drinks) before and after workouts and competitions.

Every practice, game and conditioning session depletes your fuel tank (glycogen). Do you refuel your tank properly?
Are you tired during the day?
Usually the result of Insufficient fuel in the tank
Low starting levels (not enough carbs)
+
Frequent depletion (practice, games, etc.)
+
Inadequate repletion (poor eating habits)

= Fatigue and Poor Performance!
Minimize Illness and Injury
Habitual intense exercise is stressful on your body

Combined with the outside pressures of classes and relationships, illness or injury can result.

Combat this with:
-Quality fats
-"Power Foods"
-Multi-vitamin
-Plenty of sleep and rest
Quality Fats
Help improve immune function

Heart healthy

Olive, canola, and vegetable oils

Fish, nuts, seeds and avocados

Be conscious of portion sizes
- 1 Tbs. of oil
- Handful of nuts/seeds
- Cell phone size piece of fish
"Nutrient-Packed Foods"
Berries - Top your cereal with some blueberries
Sweet potatoes - Substitute sweet potato fries for regular ones
Beans - Fill your burrito with black beans
Apples - Slice the apple and top it with peanut butter
Red Grapes - Pack a bag of grapes for a snack
Spinach - Substitute spinach for lettuce in you salad
Broccoli - Have the beef and broccoli at your favorite restaurant
The examples below are foods packed with nutrients that will assist in keeping you on the playing field and out of the training room.
Off Season Goals
TO MAINTAIN BODY COMPOSITION / WEIGHT - Eat only to the point where you are no longer hungry (you are satisfied not full).

TO GAIN WEIGHT - Increase your daily caloric intake and eat past being satisfied, but not to the point where you are "stuffed". It's much better to spread the additional food over smaller meals.

TO LOSE EXCESS BODY FAT - Do it right! Chose lower fat foods, cut back excess carbohydrates along with cutting out high GI and high fat foods.
How the Body is Affected by Lifestyle Choices During the Season Mid-Week
Typical Physiological Training Adaptations
Body Composition
Typical Physiological Training Adaptations
Strength and Power
Typical Physiological Training Adaptations
Performance Indicators
How do I get started?
The information in this presentation is a general guideline and any successful plan is customized to meet the needs of a specific athlete. Lifestyle, food preferences and sport are all variables that need to be considered.

The Strength and Conditioning staff is always available to help create a specific plan. In addition to answering any of your questions, they can also provide a variety of tools to make the process easy and enjoyable.
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