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SPORTS NUTRITION

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by

Jennifer Mayr

on 1 August 2016

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Transcript of SPORTS NUTRITION

When do I need to think about hydration?
2-2.5 liters/day
before exercising
as necessary
regularly
during exercise to prevent thirst (1 cup/20 min)
after exercise
as necessary
to prevent thirst
It's Critical for Your Performance
Storing Energy for Exercise
Making the Most of Your Workout
Accept the Challenge
HYDRATION
RECOVERY EATING
FUELING UP FOR ACTIVITY
Eating for Optimal Performance and Fitness
What to Remember
THE BASICS OF SPORTS NUTRITION
Refueling Right
EATING DURING EXERCISE
Before:
Low on Fats and Protein
High on Starchy Carbs
Hydrate As Needed

During:
Hydrate As Needed
Sweet, Healthy Snacks if Necessary
Avoid Salty Foods

After:
Protein for Muscle Repair
Rehydrate As Needed
Healthy Carbs for Energy Replacement

Always:
Eat Lots of Fruits and Vegetables
Avoid Highly Processed Foods
Stay Hydrated
SPORTS NUTRITION
Why is hydration so important?

When do I need to think about hydration?

How do I hydrate for optimal performance?

Can hydrating ever hurt my performance?
50-65% water
no storage
transports nutrients, oxygen, wastes
thermoregulation
lubrication of joints
solvent and reactant
losses during exercise
losses during life


Why is hydration so important?
How do I hydrate for optimal performance?
PER 12 FL OZ
CALORIES 0 80 80 72
SODIUM (MG) 0 160 150 0
POTASSIUM (MG) 0 45 35 105
SUGARS (G) 0 21 21 19
Can hydrating ever hurt my performance?
as needed
replaces about 55% of fluids lost
overhydrating (upsets water : ion balance; no benefit to 66% or 100% replacement)
underhydrating (<55% measurably decreases performance)
hydrating + stuff
carbonation
sugar
caffeine*


PER 12 FL OZ
CALORIES 0 140 157
SUGAR (G) 0 39 39
CAFFEINE (MG) 0 34 114*
So why do they sell that stuff?
The Myth of the Perfect Meal
What you need before exercise
What to avoid before exercise
The World Health Organization recently proposed new guidelines that recommend consuming less than 5% of our total daily calories from added sugars. For an adult, 5% would be around 25 grams of sugar.
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).
Performance Enhancing Drugs Banned at Lawrenceville
*not recommended for people with heart conditions
For the body to deplete enough electrolytes so that it needs to quickly replenish, one would need to follow an
intense
workout for nearly an hour (
no breaks
).
The average workout does not require a sports drink to recover.
Yale University study of
athletes' product endorsements
published in the journal
Pediatrics
23.8% for food and beverages (2nd biggest category, after sporting goods)
79% of foods “energy-dense and nutrient-poor”
93.4% of beverages, many of which are marketed as sports drinks, have 100% of calories from added sugar

Sugars slow stomach emptying, delay intestinal fluid absorption, and contribute to side-stitch.
Big Red Recovery Smoothie at The Purple Cow
Each 20 fl. oz. serving contains approximately
495 Calories to replace energy you’ve burned
14.5 g protein for muscle repair
95 g carbohydrate to refuel after exercise
Cool down and rehydrate with real fruit (strawberries & bananas) and ice cream!

Please note: each Big Red Recovery Smoothie is made fresh to order; a quality product takes time to make. Please be considerate of the time of other customers.
When is it
necessary?
What's a good
snack?
The Myth of "The Perfect Meal"
digestive enzyme
Starch
3 HOURS BEFORE EXERCISE, LIMIT
fat-rich foods
protein-rich foods
energy NOW
energy LATER
BEFORE EXERCISE, EAT
whole grains
fruits & vegetables
lean meats in moderation
& drink water
IF NEEDED, IN ADDITION TO WATER
sugary foods
Needs:
Energy NOW
Energy LATER
Hydration
digest readily
offer energy now
provide energy for later
hydrate
contain vitamins & minerals
taste good
easy to prepare
digest readily
LOW FAT, LOW PROTEIN
offer energy now
SUGAR

provide energy for later
STARCHES
hydrate
WATER
contain vitamins & minerals
taste good
easy to prepare
The Athlete's Meal (within 3 hours of exercise)
set the “bar” high

Protein: 3-8 g

Fiber: > 3 g

Fat: mostly heart-healthy, unsaturated fats

Carbs: mostly whole grains with 10-20 g sugar
Choosing an Energy Bar
what to eat to help your body recover
when to eat it
what to avoid
What foods help your body recover from exercise?
water - rehydrates, replaces the water you lost

healthy carbohydrates - digest readily to replace the energy you've used

protein - repairs micro-tears in muscle fibers
What foods help your body recover from exercise?
water - rehydrates, replaces the water you lost

healthy carbohydrates - digest readily to replace the energy you've used

protein - repairs micro-tears in muscle fibers
What foods help your body recover from exercise?
water - rehydrates, replaces the water you lost

healthy carbohydrates - digest readily to replace the energy you've used

protein - repairs micro-tears in muscle fibers

How Protein Helps Your Muscles
What You Need to Eat After Exercising
3 : 1 or 4 : 1 ratio of carbohydrates : protein

water

within 1 hour after exercise
What You Need to Know About Excess Protein
Gout, Kidney Strain
The nitrogen in protein can put a strain on your kidneys, which causes them to release more uric acid. That uric acid can collect around the joints of the toes, leading to formation of painful uric acid crystals that cause
gout
. Too much nitrogen in your waste can strain your kidneys, leading to reduced function and even
kidney damage
.

Weight Gain
Consuming more calories (whether the calories come from protein or other sources) than your body can burn is what leads to
weight gain
.

Insufficient Fiber
Protein rich foods rarely contain fiber. Eating a lot of
protein without enough fiber can lead to
digestive
problems
like
constipation
or
diverticulitis
.


How Much Protein Do I Need Each Day?
What Foods Contain a Lot of Protein?
How Much Protein Do I Need?
95 g protein daily

Better Protein Bars Have a High Carb : Protein Ratio
Worse Bars Have a Lot of Saturated Fat and Sugar
always have plenty of water with any bar


always have plenty of water with any bar


protein and energy
kilos pounds
Misty Copeland, American Ballet Theatre Soloist, talks about nutrition as a teenage professional ballerina
“The promotion of energy-dense, nutrient-poor products by some of the world’s most physically fit and well-known athletes is an ironic combination that sends mixed messages about diet and health”
45 minutes
sodium
potassium
sodium
potassium
CARB-RICH
HEALTHY
MEAL
PROTEIN &
CARB-RICH
HEALTHY
MEAL
Jose Bautista, Toronto Blue Jays
"My muscles get sore the next day if I don't eat enough protein or drink enough water. Recovery time has a lot to do with diet."
Three-time MLB All-Star; two-time MLB Home Run Champion (2010-2011).
Al Horford, Atlanta Hawks
"I drink lots of water. Getting my rest; sleeping is very important. ... Those are things that allow me to work and prepare every day. ... It's almost like a lifestyle. You have to sacrifice, especially the way that you eat. I think that determines a lot on how you're going to perform."
Ray Rice, Baltimore Ravens, "I'm a big fan of what you put in your body is what you get out of it. ... I just kind of eat clean ... a lot of greens."
Nature Valley Larabar

Calories 170 190

Fat (g) 7 10

Unsat. fat (g) 6.5 8.5

Sugars (g) 10 18

Starches (g) 14 1

Fiber (g) 2 5

GRANOLA (WHOLE GRAIN ROLLED OATS, BROWN SUGAR, CRISP RICE [RICE FLOUR, SUGAR, SALT, MALTED BARLEY EXTRACT], WHOLE GRAIN ROLLED WHEAT, SOYBEAN OIL, WHOLE WHEAT FLOUR, SODIUM BICARBONATE, SOY LECITHIN, CARAMEL COLOR, NONFAT DRY MILK), CORN SYRUP, BROWN RICE CRISP (WHOLE GRAIN BROWN RICE, SUGAR, MALTED BARLEY FLOUR, SALT), PEANUT BUTTER SPREAD (PEANUTS, SUGAR, PALM OIL, SALT), SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, VANILLA EXTRACT), INVERT SUGAR, PEANUT FLAVORED CHIPS (SUGAR, PALM KERNEL AND PALM OIL, PARTIALLY DEFATTED PEANUT FLOUR, LACTOSE, DRY WHEY, DEXTROSE, CORN SYRUP SOLIDS, SOY LECITHIN, SALT, VANILLIN [ARTIFICIAL FLAVOR]), CORN SYRUP SOLIDS, GLYCERIN. CONTAINS 2% OR LESS OF CALCIUM CARBONATE, SORBITOL, SALT, WATER, NATURAL AND ARTIFICIAL FLAVOR, BHT (PRESERVATIVE), CITRIC ACID.
Dates, peanuts, chocolate, salt
Quaker Oats (2 bars) Larabar

Calories 200 220

Fat (g) 6 11

Unsat. fat (g) 4 7

Sugars (g) 14 19

Starches (g) 18 4

Fiber (g) 2 3

wheat gluten
cultured soy
soy beans
Weight in kilos x
0.8-1.8 gm/kg
= protein g

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, recovering from an illness, growing, or are involved in consistent and intense weight or endurance training.

150 lb (68 kg) x 1.4 = 95 g protein daily



3g
7g
6g
12g
5g
5g
6g
4g
5g
28g
7g
7g
Full transcript