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University of Minnesota Duluth Athletics

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Lindsay Yarabek

on 21 April 2015

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Transcript of University of Minnesota Duluth Athletics

University of North Dakota Athletics
Fiber
Slows digestion to keep you feeling fuller LONGER!
Keeps your digestive tract functioning properly!
Meal Timing & Snacking
Don't go more than 4 hours without a meal or snack!
Pack healthy snacks in your bag, so you are never empty handed!
Choose nutrient dense foods vs. empty calorie options!
Optimal Nutrition for Enhanced Performance
Keys to Success
Breakfast
Eating Balanced Meals
Meal Timing & Snacking
Fiber
Antioxidants
Recovery Nutrition
Hydration
Supplements
Antioxidants
Vitamins A, C, & E act as antioxidants in the body!

Antioxidants can:
Help minimize inflammation!
Promote good health by slowing the effects of aging, lowering blood pressure, & reducing risk for heart disease & cancer!
Aid in performance / workout recovery!
Recovery Nutrition
The 3 R's of Recovery Nutrition:
1. Refuel
2. Rebuild
3. Rehydrate
Hydration
Important for achieving peak performance!
Necessary for the prevention of heat illness!
Remember:
Drink every 15 minutes during exercise!
Drink 3 cups of fluid (water, Powerade, fruit juice/popsicle, etc) per pound lost during physical activity.
Drink 1/2 your body weight in ounces!!
Supplements
Always ask before beginning any supplement!

Remember:
Supplements ARE NOT regulated by the FDA!
Supplements may contain substances not allowed by the NCAA!
Salespeople (GNC, Vitamin Shoppe, etc.) are trying to sell!
NCAA does not certify any supplements!
FOOD FIRST!
Don't waste money on supplements to get the nutrients that you should be getting from food! Try eating a healthy, well-balanced diet first! If that doesn't work, seek help to get the right information before starting supplements that could be dangerous!
THE MOST IMPORTANT MEAL OF THE DAY
Breakfast
Improves concentration
Enhances focus
Jump-starts the metabolism
Helps muscles maximize strength
Boosts endurance
Supports weight control
Contributes to increased academics
Be sure to incorporate protein
Quick Breakfast Ideas Include:
Cereal + Milk
Oatmeal
Peanut Butter + Toast
Eggs
Fruit + Granola + Yogurt
Leftovers
Reference:
The Athlete's Plates are a collaboration between the
United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.
Carbohydrates
Main fuel for hi-intensity sports
Incorporate more on training days
Brown rice
100% Whole wheat pasta
100% Whole wheat / whole grain bread
b-vitamins
Quinoa
Oatmeal
Air-popped Popcorn
Wheatberry
Rye
Bulgar Wheat
Protein
Lean meats
Sirloin, Filet, or 93%/7% ground beef!
White meat, skinless poultry!
Bake, Broil, or Grill -- Don't fry!
Beans
Peanut Butter
Other Nuts & Seeds
Dairy products
Eggs (the whites contain ~5g protein each!)
Healthy Fat
Unsaturated (mono- or poly-) & Omega-3 fatty acids!








Try to avoid saturated & trans fats!
Eating Balanced Meals
2010 Dietary Guidelines for Americans (DGA)
Make 1/2 your plate fruits and vegetables
Make 1/2 your grains whole grains
Eat lean meats and limit saturated/trans fats
3 servings of low-fat dairy per day


Recently, the Sports Dietitians of the United States Olympic Committee and the Sports Nutrition Graduate Program at the University of Colorado (UCCS) used the 2010 DGA format and created the Athlete's Plate Guidelines for Easy, Moderate, & Hard Training days.
Avocado
Fish
Nuts
Seeds
Olive Oil or Canola Oil
Flaxseed
High Fiber Foods:
Fruits
Vegetables
Oats
Whole Grains
Beans
Legumes
Nuts & Seeds
Darker in Color & Harder to Chew
= more fiber!!
Dark green vegetables
Raspberries
Blueberries
Strawberries
Corn
Carrots
Apple with Skin
Any
Questions??
Early signs are:
Thirst
Flushed skin
Premature fatigue
Increased body temperature
Faster breathing and pulse rate
Increased perception of effort
Decreased exercise capacity
Later signs include:
Dizziness
Increased weakness
Labored breathing with exercise
Refuel:
Eat simple carbohydrates (fruit, bread, cereal, pretzels, etc.) within 30 minutes of exercise to replace the carbohydrates you used during activity!
Rebuild:
Eat protein within 30 minutes of exercise to promote muscle repair/ growth & maximize muscle strength!
Rehydrate:
Drink water, sports drinks, &/or flavored milk to replenish the fluids & electrolytes lost in sweat!
Vitamin A
is found in red/orange vegetables!
Vitamin C
is found in citrus fruits!
Vitamin E
is found in nuts, seeds, and oils!
Full transcript