Loading presentation...

Present Remotely

Send the link below via email or IM

Copy

Present to your audience

Start remote presentation

  • Invited audience members will follow you as you navigate and present
  • People invited to a presentation do not need a Prezi account
  • This link expires 10 minutes after you close the presentation
  • A maximum of 30 users can follow your presentation
  • Learn more about this feature in our knowledge base article

Do you really want to delete this prezi?

Neither you, nor the coeditors you shared it with will be able to recover it again.

DeleteCancel

Make your likes visible on Facebook?

Connect your Facebook account to Prezi and let your likes appear on your timeline.
You can change this under Settings & Account at any time.

No, thanks

Nutrition for Performance

No description
by

Building Better Athletes

on 21 February 2016

Comments (0)

Please log in to add your comment.

Report abuse

Transcript of Nutrition for Performance

Powerful Proteins
Made Up Of Amino Acids
Promote Tissue Growth - ie MUSCLES!
Needed For Muscle Contractions
ESSENTIAL!
.75-1 Gram For Every Pound of BW

Foods High In Protein
Meats
Fish/Tuna
Eggs
Dairy - Milk, Cottage Cheese, Greek Yogurt, White Cheese
Nuts/Seeds
Whey Protein

If you weigh 100lbs = 75-100g of Protein
150lbs = 112-150g of Protein
Top Proteins
Chicken Beef
Tuna Turkey
Greek Yogurt Whey Protein
Cottage Cheese Almonds
Salmon Eggs
Fantastic Fats
Fatty Acids
Hormonal Regulation
Organ Protection/Insulation
Essential for Vitamin Absorption
Provide Energy
ESSENTIAL!
1gram of Fat = 9 Calories
Don't Be Afraid!
Types of Fat
Saturated - Animal
Unsaturated - Oils
Mono
Poly
Omega 3's
Trans Fats - Man Made
Where Fats Are Found

Meats Baked Goods
Dairy Butter
Fish Packaged Foods
Oils Nuts/Seeds
Why It's Important?

35.7% of Adults Are Obese
Obesity Had Doubled in 6-12 Y.O. and Tripled in 12-18
Consume Between 100-160lbs of Sugar/HFCS
Overweight Individuals Will Spend $1,500+ a Year More Than A Normal Weight Individual on Medical Expenses
Overweight/Obesity Increase Risk Of
Heart Disease
Diabetes
Certain Cancers

Inadequate Nutrient Intake =

Decreased Cognitive Development
Decreased Physical Development
Increased Risk of Metabolic Syndrome

Increased Athletic, Job, and School Performance
Fuels the Body - Energy, Attention, Focus, Recovery
Average - Good; Good - Great; Great - Best
When Nutrition Comes Together The Sky Is The Limit

What Is Nutrition: The Basics
Calorie - Measure of Energy
Proteins = 4 Calories/Gram
Carbohydrates = 4 Calories/Gram
Fat = 9 Calories/ Gram

Macronutrients
Proteins
Carbohydrates
Fats

Micronutrients
Vitamins
Minerals

Hydration
Fat Stop Light
Fish
Lean Meats
Grass-Fed Dairy
Coconut Oil
Olive Oil
Eggs (Yolk)
Nuts/Seeds
Avocado
Nut Butters
Hydrogenated Oils
Canola Oil
Vegetable Oil
Margarine
Most Packaged Goods
Most Baked Goods
Shortening
Crackers
Corn Oil
Butter
Dairy
Deli Meats
Courageous Carbs
Made-Up Of Glucose or Sugar
Primary Source of Energy
Help Transport Macro and Micronutrients Into Cells
Not Essential, But Important
Carb Sources

Fruits Vegetables
Rice Quinoa
Grains Pasta
Breads Dairy
Baked Goods Granola
Best Time For Carbohydrates

Before a Workout, Game, Practice
During a Workout, Game, Practice
After a Workout, Game, Practice
Carbohydrate Stop Light
Positives Negatives

Give You Immediate Energy Often Consumed in the Form of Simple Sugar
Primary Fuel For Brain Often Over Consumed
Great For Muscle Growth Can Cause Big Swings in Blood Sugar
Sweet Potatoes
Fruits
Vegetables
White Rice
Quinoa
Squash
Whole Wheat
Bread
Pasta
Cereal
Whole Grains
Brown Rice
Potatoes
White
Bread
Pasta
Cereal
Most Packaged Goods
Sugar
High Fructose Corn Syrup
Hydration
One Of The Most Important, Yet Overlooked Aspects of Performance and Health
Dehydration By Only 2-4% May Effect Performance By as Much as 20%
Adequate Hydration Is Essential For
Joint, Tissue Health
Muscle, Brain, Organ Function
Flexibility, Focus, Clarity, Digestion
Sports Drinks
32oz Bottle of Gatorade = 56g Sugar
Great For
Hot Days
Intense, Strenuous Games, Training
Tournaments
Not So Great For
Anything Outside of Activity
Regular Games, Training
Water w/ Lemon Works Just As Good
Hydration Guidelines
Shoot for Between 85 to 120 ounces
Primary Source Should Be Water
Sip Throughout The Day
Always Carry a Water Bottle With You
Have At Least 1 Glass of Water At Every Meal
Athlete's Diet
1. More Protein
3. More Water
Proteins
Lean Meats/Fish
Good Variety
Add into Meals
Quality Dairy
Cottage Cheese
Greek Yogurt
Whey Protein
Nuts/Seeds
Good Variety
Natural Nut Butters
Fruits and Veges
About 1/2 Plate Should Be Fruit/Veges
Provide TONS of Vitamins/Minerals
Supply Fiber For Health
Fill Nutritional Gaps
ENERGY!
Calorie Dense
Water
Keep Tissues Healthy
Cleanse Blood
Provides "Shipping" For Nutrients
Drink More - Enough Said
Supplements
Not Necessary
Nutrients Are Better Absorbed And Used From Whole Foods
A Full, Rich, Diverse Diet Provides Nutritional Needs
Aim Should Be To Eat Real Foods - Enjoy The Experience and Benefits
But...
Supplements
Can Help Fill Nutritional Gaps
Some People Have Deficiencies
Ease, Efficient, Busy Lifestyle
Provide Important, Specific Nutrients For Performance, Health, Balance
Are Just Isolated Nutrients Found In Food or Your Body
Whey Protein
Milk Derivative
Contain All Essential Amino Acids
Enhance Muscle Synthesis
Immune System Support
Easy and Inexpensive
100% Safe, Effective, and No Side Effects
Fish Oil
Brain and Heart Health
Cardiovascular Health and Fat-Loss
Provide Omega-3's
100% Safe, Effective, and No Side Effects
Creatine
Most Misunderstood Supplement
One Of The Most Studied Supplement
Enhance Strength, Power, Size
Great For The Brain Health
WILL NOT Cause Muscle Tears, Cramps, Kidney or Liver Damage, Or Any Other Myths
100% Safe, Effective, and No Side Effects
Thank You!
Questions or Comments?
Contact Information
buildingbetterathletes.bba@gmail.com
bbaperformance.blogspot.com
Each Product is 100% Organic
It's Products Have Highest Tested Bio-Availability
Not Processed, No Preservatives, No Additives
Supported By Professional Teams and Organizations - Most Recent Team - Super Bowl Champs Baltimore Ravens
Pre-Training Nutrition
During Training
If Training Is 60-90 min Stick To...
- Water - 6-16oz per Hour
- Piece of Fruit, Nuts/Seeds, Greek Yogurt
If Training is 90+ min, More Is Needed
- PB Sandwich
- Sports Drink Will Be Beneficial
- Piece of Fruit, Nuts/Seeds, Greek Yogurt
Post-Training Nutrition
Consume Post-Meal Within 30-90 Minutes
Replenish Protein + Carb Stores (1:3 Ratio)
20-30g of Proteins, 50-100g of Carbs
Re-Hydrate
Shoot for 12-24oz
Shake, Greek Yogurt + Fruit, PB Sandwich, Chocolate Milk, PB w/ Celery, Trail Mix
2-5 Hours After, Consume a Full Meal
Meat w/ Sweet Potatoes, Stir Fry w/ Rice, Whole Wheat Pasta w/ Meat + Sauce
2. More Fruits and Veggies
5 Easy Principles of Athletic Nutrition
1. Eat Real, Whole, Unprocessed Foods

2. Eat Protein With Every Meal

3. Eat A Veggie With Every Meal
5 Easy Principles of Athletic Nutrition
4. Don't Be Afraid of Fat

5. 90/10 Rule
2-3 Hours Before Workout
Fuel Workout
Maintain Hydration, Enhance Performance
Increase Protein Synthesis, Decrease Muscle Breakdown
1:2 - Protein:Carb Ratio
Greek Yogurt with Fruit, Eggs with Veggies, Chicken + Potatoes, Shake
1 Big Mac =
- 24oz of Chicken
- 160 Strawberries
- 6 Bananas
- 1 Quart of Greek Yogurt
- 16 Cups of Broccoli
- 7.5 Cups of Blueberries
Food Comparisons
Organic vs Regular?
Dirty
Celery
Peaches
Potatoes
Apples
Spinach/Kale
Strawberries
Clean
Onions
Avocado
Sweet Potato
Pineapple
Asparagus
Kiwi
Melons
Banana
Grapes
Athlete's Kitchen
Eggs
Cottage Cheese
Spinach/Kale
Whey Protein
Mixed Nuts/Seeds
Sweet Potato
Avocado
Chicken/Beef
Tuna
Greek Yogurt
Your Plate
Nutrition
For
Performance

Proper Nutrition =
Nutrient Deficiency
70-90% of Americans Are Deficient in 1 or More Key Nutrients
Vitamin K
Vitamin D
Calcium
Iron
Magnesium
Zinc
Essential Amino Acids

Building Better Athletes
Full transcript