- Slides: 18
Nutrition: The Only to Build the Perfect Athlete! Chris Lemoine, ATC, LAT Athletic Trainer Martin High School
The Essential Components of your Diet • The Power Plate • How & When to Refuel? – Weight Gain – Weight Loss – The Pre-Game & Post-Game Grub! – Hydration • Discipline… – You are an Athlete!!! – 7 Days a Week! Remember: “What you Put in…Determines Performance Output!”
The Power Plate It is all about composition. • Organize your plate of food into thirds --------- • 1/3 Protein & Fats • 1/3 Carbohydrates • 1/3 Veggies / Fruits • • What does each component do for me? • Protein • By taking this alone, DOES NOT MAKE YOU BIG! • After a hard work out, micro tears may develop in muscle. *** Protein fixes this problem by: • Repairing, Rebuilding, & Maintaining Muscular & other tissues. • Carbohydrates • Your Engine Fuel! Gives you energy to be able to function and pump the IRON! • Reserves stored as glycogen in liver and muscles (90%) • Most efficient source of energy • BUT, can still be used up • Once depleted, body slows down • To recover, must REFUEL to keep glycogen stores intact • Therefore, must eat ALL t/o the day for the body to function effectively & efficiently all day long. • Unlocks and energizes cell so protein can enter & allow nutrients in. Therefore, YOU NEED BOTH CARBS & PROTEIN! • Veggies/Fruits/Fiber • Includes necessary vitamins, minerals, antioxidants, & fiber. • Functions to boost immune system (free from illness, disease) • • • Complex carbs (Best Carbs) provides natural ENERGY! Low-fat & cholesterol free…unlike that Big Mac or Fried Chicken, & French Fry Meal Fiber assists in disease prevention but allows you to keep you weight under control. • Keeps the body flushed & fit! Instructions: Organize each meal like this in order to ensure that you are consuming all of the components that make up the power plate. By doing this you are preparing your body for the intense training that it will soon endure. Protein Only Carbs & Protein
Coach Lemoine’s Quick Tips To Remember Before Beginning • Food is a part of your equipment EVERY…SINGLE…DAY!!! (You don’t forget your workout pants & shirts to workout…DO YOU? ) • With that said, NEVER SKIP A MEAL …especially Breakfast! • Read the Food Label if Applicable • More calories = Increase Weight • Less calories = Decrease Weight • Fat = limit saturated fat (i. e. fried foods). • • • Need more poly- or monounsaturated fats Cholesterol = see picture Sodium = see picture Carbs = as long as total carb is high & sugars are low as in pic = GOOD! • • Avg = As much as possible (for Wt. Gainers) Avg = Cut ¼ from norm (for Wt. Losers) As soon as you prepare the body, you will use it up. Reserves are KEY!!! Protein = you need. 54 g of protein for every pound you weigh. • Avg = 70 -80 g/day. (Formula: your weight x. 54 = protein / day) • Fiber – assists in feeling full & expanding stomach (filling foods). Also, builds immune system.
HOW & WHEN to Fuel the Body for Weight Gain • Eat 6 -8 meals per day, • 4 -5 big Meals • 2 -4 Snacks • GOAL: Eat a lot & until you are full! • Again, NEVER SKIP A BIG MEAL! • • • This is an example of time & frequency of refueling All substitutions are given in packet. You are allowed one FREE item / day • That means, any sweet no bigger than 1 -2 cups of that item. • If you missed your Freebie, you cannot use it later. • Also, only 2 fast food Freebies TOTAL per week Monday -> Friday Work day – refuel b/f, during (hydrate mostly), after all workouts Saturday & Sunday Recovery Day ***WATER Recovery Day IS A MUST. Drink 1 cup every meal. Stop at fountain b/t every class to drink water*** Recovery Day 1. Breakfast: 6: 30 – 7: 00 AM Drink: Orange Juice & Water Meall: 3 Boiled Eggs, 1 Cup of Cereal (Bran, Wheaties, Cheerios-limit sugar), 1 Bagel w/ cream cheese or other spread, 1 -2 Fruits • • 2. Pre-workout snack: 10: 52 - 11: 05 am (Do not Overfill Stomach) Drink: Sports Drink or Water Snack: Sports Bar, 1 cup of low-fat yogurt, 1 Fruit • • • 3. Post-Workout / Lunch: 12: 23 – 1: 08 pm Drink: Water or Sports Drink, & Sports Shake Meal: 2 Sandwiches or 1 12” sub / hoagie w/ 4 -5 slices of meat (grilled chicken, roast beef, turkey, or ham), assorted veggies, palm-size amount of condiments----Sides: 1 -2 fruits, baked chips, FREEBIE (any snack you want) if used here. 4. Pre-workout snack: 2: 45 – 2: 55 pm (Do not Overfill Stomach) Snack: Sports Bar, Water, ½ cup trail mix, 2 pieces of beef jerky • • 5. Post-workout snack: 4: 00 pm Snack: Water, ½ cup Peanuts, 6 crackers, 1 fruit, Smoothie or Sports Drink, ½ cup of Raw Veggies (sliced carrots, cucumbers, celery) 6. Dinner: 6 – 8 pm Drink: Lemonade or Juice (light sugar) & Water Meal: Pasta, potatoes, or rice w/ lean beef or chicken----Sides: 1 veggie, 1 -2 bread rolls-------Dessert: 2 cups low-fat yogurt, 1 fruit, • • • 7. Before Bed Snack: 9 – 10 pm Drink: 1 ½ cups of Chocolate Milk Snack: PB&J, Raisins, Graham Crackers • As listed, this is 7 meals mapped out. Substitute as needed w/ foods on next page. If going to add 8 pre-workout snack. th meal, best to add b/t breakfast & You must eat ALL of this listed at every Meal or SUBSTITUTE! EAT 8 meals/day if possible This will allow for you to stock up fuel for the week. This is your hibernation time No Excuses! Weekend should be similar to time frame given Mon thru Fri Except allow time to sleep & rest more. Fast food is okay but it must not be eaten more than 2 times in a whole week (1 MAX during the week) (1 MAX over weekend) The Fried & Fast Food will make you feel lousy. Not natural foods Listen…Fuel…Recover!
KEY TIPS TO GAIN MUSCULAR WEIGHT • • MUST TAKE IN MORE THAN YOU BURN OFF To Gain, you need at least 4, 000 – 5, 500 calories/day • With that said…Just 3 Meals Won’t Cut It! • You need 6 -8 meals • Do NOT SKIP MEALS. Always eat something before you drink Eat until you are full. • Take your time while eating. Don’t Rush. You’ll Eat More. • If you do not finish, save it and eat it later. • Try to eat ¼ more than usual • Must eat everything on Power Plate Hydrate! Early & Often • No Carbonated Drinks (i. e. Coke, Dr. Pepper); Sub Water, Sports Drinks Pre-workout snack should be eaten at least 30 min after workout Post-wkout snack should be eaten immediately after workout Eat a high-calorie snack/meal b/f bed (after 9 -10). This is for STORAGE/GAINS • • • See Meal Substitutions Page for Variations If you do not eat (and eat as guided), then you WILL NOT gain! The scale DOES NOT lie! So just stick to the plan, Man!
HOW & WHEN to Fuel the Body for Appropriate Muscle Gain / Weight Loss • Eat 5 -7 meals per day, • 3 big Meals ONLY • 2 -4 Small Snacks • GOAL: Do Not Eat until full! Satisfied ONLY • Again, NEVER SKIP A MEAL! • • • This is an example of time & frequency of refueling All substitutions are listed in packet. You are allowed one FREE item / day • That means, any sweet no bigger than 1 -2 cups of that item. • If you missed your Freebie, you cannot use it later. • Also, only 2 fast food Freebies TOTAL per week & 1 snack Freebie Monday -> Friday Work day – refuel b/f, during (hydrate mostly), after all workouts Saturday & Sunday Recovery Day ***WATER IS A MUST. Drink 1 cup every meal. Stop at fountain b/t every class to Recovery Day drink water*** Recovery Day 1. Breakfast: 6: 30 – 7: 00 AM Drink: Orange Juice & Water Meall: 1 Boilded Egg, 1 Bowl of Oatmeal, 1 -2 Fruits • • 2. Pre-workout snack: 10: 52 - 11: 05 am (Do not Overfill Stomach) Drink: Sports Drink or Water Snack: Sports Bar, 1 -2 Fruits • • • 3. Post-Workout / Lunch: 12: 23 – 1: 08 pm Drink: Water or Sports Drink Meal: 1 Sandwich or 1 6” sub / hoagie w/ 3 -4 slices of meat (grilled chicken, roast beef, turkey, or ham), assorted veggies, quarter-size amount of condiments----Sides: baked chips, FREEBIE (SNACK ONLY - any snack you want) if used here. 4. Pre-workout snack: 2: 45 – 2: 55 pm (Do not Overfill Stomach) Snack: Water, 2 cups trail mix, 2 pieces of beef jerky • 5. Post-workout snack: 4: 00 pm Snack: Water, ½ cup Peanuts, 1 fruit, 1 Smoothie or Sports Drink, ½ cup Raw Veggies (sliced carrots, cucumbers, celery) 6. Dinner: 6 – 8 pm Drink: Lemonade or Juice (light sugar) & Water Meal: 2 skinless (baked) turkey breasts------Sides: 2 cups mashed potatoes, 1 veggie, 1 cup black-eyed peas-------Dessert: 2 cups lowfat yogurt 7. Before Bed Snack: 8 – 9 pm Drink: 1 Cup of Chocolate Milk or Sports Shake Snack: PB&J, Raisins As listed, this is 7 meals mapped out. Substitute as needed w/ foods on next page. If going to add 8 pre-workout snack. • • • th meal, best to add b/t breakfast & You must eat ALL of this listed at every Meal or SUBSTITUTE! EAT at least 5 meals/ day This will allow for you to stock up fuel for the week. This is your hibernation time. No Excuses! Weekend time plan should be similar to time frame given on Mon thru Fri. Except allow time to sleep & rest more. Fast food is okay but it must not be eaten more than 2 times in a whole week (1 MAX during the week) (1 MAX over weekend) The Fried & Fast Food will make you feel lousy. They are NOT natural foods Listen…Fuel…Recover!
Keys to Lose Weight without Compromising Muscle • • • MUST BURN OFF MORE THAN YOU TAKE IN GOAL: To lose 1 -2 lbs / week (Healthy) Subtract 500 -1000 calories of you diet / day Do NOT SKIP MEALS! Fist Rule: • • • Cut off ¼ of your normal Big Meal Plate Make fist, take portion of your meal (same size as your fist), and cut THAT out. • Applies to Mostly Carb & Protein portions of power plate! Not fruits or veggies. Max input of calories/day = 3, 500/day • Therefore, no more than 3 big Meals/day: (Breakfast, Lunch, & Dinner) • Add in 2 -3 small snacks (1 big snack or 2 -3 very small snacks per sitting) • Do not eat until you are FULL. Instead, eat foods that are more filling. The FILL FACTOR • Eat Lean Meats Only: For instance, Homemade Hamburgers over Fast Food Burgers • Eat more Fruits & Veggies (less calories) • Do Not Eat Fast! Take your time. Chew slow. Small bites. • Do NOT compromise hydration. Water weight loss is not acceptable weight loss. • If you are a heavy sweater, you will drop in weight. Most wt loss is water loss. • No Carbonated Drinks (i. e. Coke, Dr. Pepper); Sub Water, Sports Drinks • Restrict Carbohydrates (excess carbs turn to fat if not burned off) • Therefore, eating a big plate of pasta or rice b/f bed will hurt you. • With that said…Do NOT eat past 9: 30 every single night. NO EXCUSES. • REMEMBER: The scales NEVER lie! • JUST STICK TO THE PLAN, MAN!
Meal Substitutions • • • The following substitutions can be made: Breakfast: • DRINKS: Water, OJ, Milk, Chocolate Milk, Juice, Lemonade, Water, Sports Drink (Gatorade or Powerade), Sports Shake or Smoothie (Recovery Drink) • Meals: Eggs, Turkey Bacon, (French Toast, Waffle/Pancakes-limit syrup, jelly, butter), Cereal (limit sugars), Oatmeal, Grits, Fruit, Muffin, Granola Bar, Biscuits, Bagels, Ham, Sausage (lean), yogurt. Combining is Okay. Lunch or Dinner: • DRINKS: Water, Milk, Sports Drink (Gatorade or Powerade) • Meals: - Carbs: Pasta (spaghetti, alfredo, etc. ), baked or sweet potato (1 tablespoon each of toppings), Rice w/ ½ cup gravy, 6 inches to 1 foot long of sub or hoagie as sandwich, tortillas, pita bread, supreme pizza (veggies, meat (limit pepperoni), limit cheese) - Protein: Meats ---Sirloin, Round, Roast, Flank (not ribeye) steak, lean ground beef (in taco or hamburger), beef brisket, grilled chicken (no skin), pork/lamb chops, turkey (breast is best), roast beef, etc. Seafood--tuna, salmon, fish & shrimp (grilled), oysters, trout, etc. Beans/Peas—lima, kidney, pinto, navy, soy, black, garbanzo (chickpeas), tofu, black beans, pork n’ beans, black-eyed peas, green peas. - High-fiber foods (Fill Factor Foods) - whole grain pasta, whole grain breads, fruits , oatmeal, salmon, air-popped popcorn, baked potato, sweet potato and black beans. REMEMBER: Baked, broiled, or grilled ONLY…Not Fried can be used as a FREEBIE. Sides: • Veggies: – Salads (1 cup dressing MAX), Green beans, corn, cucumbers, carrots, squash, cabbage, asparagus, broccoli, celery, onions, green peppers, spinach, turnips, yams, radish, okra, mushrooms, lettuce, cauliflower, beets, artichoke, etc. • Fruits: – Apples, oranges, bananas, cocunut, blue/blk berries, strawberries, grapes, kiwi, lemons, limes, watermelons, peaches, pears, plums, cherries, papaya, grapefruits, pineapples, etc. Snacks: • Water, Sports Drink, Recovery shakes or smoothies, Sports bar, granola bar, peanuts, dry cereal, raisins, trail mix, beef jerky, fruit (fresh or dried)veggies, PB&J, peanut butter (limit b/f wkout b/c of fat), rice cake, muffin, low-fat yogurt, noodles, oatmeal, bread (pita or wheat preferred), tortilla wrap (w/ a meat & veggie), pretzels, crackers, cheese or cottage cheese (limited to not feel bloated), bread sticks, baked chips, mild-buttered popcorn, graham crackers. The FILL FACTOR - Low-Calorie, Filling Snacks (for Weight Losers, mostly): • Whole-grain pita and hummus; celery stuffed with peanut butter; Raisins; Trails Mix; Whole-grain toasted oat cereal, Nuts, String cheese, whole-grain crackers, yogurt with fresh fruit (i. e. yogurt parfait at Mc. Donald’s), Hard-boiled egg
Pre-Game & Post-Game Grub • Goals: – To Provide Energy – To Acquire Lean Body Mass with food choices – To make healthy choices & prevent injuries • Athlete Flaws with Goals: – Not enough energy – Misconceptions about nutrition on performance – Misusing supplements Energy equals better performance output =
Nutrient Needs • Carbs – Energy, glycogen stores – Grains, Fruits/veg, dairy, legumes, sports drinks • Fats – Energy reserves, protection – Veg oils, avocado, PB, nuts, fish, eggs, dairy • Protein – muscle building, repair, hormones, immunity, inj prevention – Lean meats, poultry, fish, eggs, soy, nuts
Pre-Game/Wkout Fueling • Goal: Fuel for Activity – Tolerance – Timing of digestion • 4 Hours before = Carbs-----Protein-----Fat – AM = oatmeal, fruit, toast, – PM = salmon, pasta, salad • 2 -3 Hours before = carbs, protein, lower on fats – AM = yogurt, granola, fruit, protein bar – PM = turkey sandwich, baked chips, sports drink • 1 Hour before = Easily digestible Carbs, light protein – Bagel, fruit, crackers, pretzels, slim jim, PB&J, sports drink
Post-Game/Wkout Fueling • Goal: Replace energy stores, tissue repair, replace fluid & electrolytes – Snack/meal w/I 1 hr (30 min better). – Muscle cells more sensit. to protein – 4: 1 (carbs: protein) – No need for mega doses of protein (20 g max)
Hydration & Rehydration • There are many different forms of fluid consumption. Follow this Fluid Consumption Guideline RELIGIOUSLY: ALL DAY-------MOST OF DAY---------PART OF DAY-1/2 meals at most------Rarely-----------NEVER ---Water----------Sports Drinks------------------Juice-------------Lemonade----Tea----Caffeine & Alcohol • PROPER Hydration is the vital feature of life that attributes to athletic performance Why Hydrate & Rehydrate? • WATER – Your body comprises about 70% water & assists in many important bodily functions such as: • • • In saliva (spit) and stomach secretions - it helps to digest food In blood - it helps transport nutrients and oxygen to all the cells of the body; Also assists in temperature regulation In body fluids - it helps lubricate joints and cushions organs and tissues · In urinary & bowel systems - it carries waste products out of the body In sweat - it removes body heat generated during exercise Sports Drinks (Gatorade, Powerade, Vitamin Water, etc. ) – Contains electrolytes, which many important bodily functions such as: • • Assisting in normal cellular function, Allowing the muscle to fire properly – • • Most important ones to look out for when choosing a Sports Drink are: » Sodium - necessary for normal muscle firing » Potassium - keeps the balance of sodium; muscle firing » Calcium – controls blood flow. Takes from bones. Muscle contraction » Magnesium - when calcium leaves, relaxation of muscles occurs • Controlling & maintaining water in/out of cell Dilution (watering it down) is important (just enough to keep flavor). This increases hydration levels. Juice, (Apple Juice, OJ, Fruit Punch, etc. ), Lemonade, Cool-Aid, etc. – – GOOD FACTORS: **Most Juices contain essential vitamins & minerals , as well as antioxidants that are needed for a nutritious, balanced diet. BAD FACTORS: **Are high in sugar-contents, which will ultimately put strain on your gastric system (stomach) during high, intense workouts. **Also, it reduces the rate of water absorption; therefore, leaving you in a more dehydrated state.
Hydration & Rehydration • I HATE water! What about Tea, Coffee, Carbonated Drinks, Energy Drinks? Those taste good! – They may taste good; however they are classified as DIURETICS. • This means that they cause your kidneys to pull more water out of your bloodstream even as the digestive system is pulling water into your body, which ultimately increases the level of water excretion. With that said, likelihood of dehydration increases -- electrolyte imbalance-- muslce fatigue, cramping, strains • *** In a nutshell, you cannot retain any water that you drink because it is forced out of you body after drinking these beverages. – Carbonated & Caffeinated Drinks (Coke, Sprite, Monster, Red Bull, Coffee (caffeine only), Nos, Energy Shots (5 -hr Energy, etc. ) • • Contain no nutritional value The acid used to create the artificial flavoring damage teeth, weaken bones, stress stomach (cramping) High sugar content leads to dehydration Quick energy boost that eventually leads to fatigue. *** In a nutshell, the quick energy boost is not worth it. You daily food & water / electrolyte intake is the key to optimal athletic performance. REMEMBER: Your body is SMART! Whatever it does NOT need, it flushes it out. • Alcohol (Beer, Hard Liquor, etc. ) – Also a diuretic (depletes fluid) & a depressant (lowers overall bodily functioning) • In excessive drinking, as your body tries to recover from a drunk state, you put extreme stress on the following: – – – Musculoskeletal Unit – same as above. Dehydration increases electrolyte imbalance muslce fatigue, cramping, strains Brain dysfunction/Impairment - cases of severe dehydration along w/ increased bodily temperature can lead to death. Testosterone reduction - the body gets so caught up trying to restore its normal state that lean mass, aggression, & recovery are lowered. Performance – focus, concentration, speed & reaction time are distressed. Also , nausea, vomiting, & drowsiness can occur. Weight Gain – since alcohol has 7 cal /gram, it is stored like fat, meaning more work to burn it off. This is BAD WEIGHT! Hypoglycemia – lower blood sugars (low to no energy output) due to acidic factors that effect inner gastric lining. » Less energy makes you more tired, groggy, sleepy, weak You can look & feel like this! OR… You can be a lit-up BOMB… READY TO EXPLODE!!! Take Your Pick!
SO…What do I need to Drink? • The Best Way to Stay Hydrated & to Properly Rehydrate is to consume… – – • 1. WATER – – • Best both during & after intense, physical activity Increases palatability (taste & flavor) Most contain sodium & potassium (look for other beverages that contain magnesium and calcium if possible) For Calcium, sub 3. MILK To Guarantee Positive Hydration / Rehydration: – – – • Must consume all throughout the day & is typically FREE to drink However, does not increase palatability due to lack of taste & does not have electrolytes Therefore, you must turn to Sports Drinks 2. Sports Drinks – – – • Both WATER & Sports Drinks (Gatorade, Powerade, Vitamin Water, or any other electrolyte-carrying beverage. Some Juice & Definitely MILK --- Both in late evenings or early mornings ONLY (at least a few hours b/f training). Both fluid and electrolyte replacement = Consume BOTH water and sports drinks 17 – 20 oz 2 – 3 hrs. b/f competition / workout 7 – 10 oz 10 – 20 min b/f actual competition / workout Take breaks at 10 – 20 min intervals THEN…Undergo post-exercise hydration (REHYDRATION) GOAL: To Replace Sweat Loss!!! – – – All athletes are different Sweat losses differ HOWEVER, must do so gradually • • • This means rehydrating all t/o the day, not right before or during intense wkout or training. But mostly, immediately following workouts & the night before physical conditioning The body can only replace 35 -45% of electrolytes at a time If electrolytes all at once, joints will swell & dehydration occurs If consuming large amounts of water all at once, gastric swelling, cramping, & vomiting can occur.
Sports Nutrition Goals • Energy – Eat often and all day. • Weight Gain – 6 -8 meals/day. • 4 -5 big meals & 2 -4 snacks • Weight Loss – 5 -7 meals/day. • 3 big meals ONLY & 2 -4 small snacks • Recovery – Eating helps you recover. • Remember, nutrition & hydration is a part of your equipment. Do Not Forget IT! Hydration – Drink ALL day. • Water & Sports Drinks • Milk & Juice in Early Morning OR Late Night REMEMBER: “What you Put in…Determines performance output!” “Now and then we had a hope that if we lived and were good, God would permit us to be PIRATES!!!”
SOURCES • Goodson, Amy. BHSTI, TCU, & Texas Rangers Sports Dietician. (2010). Fueling the Athlete. Powerpoint Presentation. • Bonci, Leslie. (2009) Pittsburgh Steelers Sports Dietician. Nutrition Plan for Football. http: //summer. stack. com/The. Issue/Article/Default. Summer/Football/09/6307/Nutrition_Plan_for_Football_. aspx. • Sellman, Doug. (2005) Hunterdon High School Strength & Conditioning Coach. Nutrition Guide for Football. http: //central. hcrhs. k 12. nj. us/strength/stories/story. Reader$40. • Helmenstine, Anne M. (2006). “Effectiveness of Sports Drinks, ” • Palati, Collen. (2005). “Hydration & Athletic Performance, ” http: //www. completetrackandfield. com/performance-hydration. html. • Sports Coach. (2006). “Sports Drinks, ” http: //www. brianmac. co. uk/drinks. htm. • Stuart, G. R. , Hopkins, W. G. , Cook, Christian, & Simeon P. Cairns. (2005). Medicine & Science in Sports & Exercise. “Multiple Effects of Caffeine on Simulated High-Intensity Team-Sport Performance, ” Vol. 37. No. 11. • “Understanding the Importance of Hydration, ” (2005) www. extremenutrition. co. uk/. . . /understanding-importance-hydration. php. • White, Dana Angelo. Dana White Nutrition, Inc. Eat it Up: 3 Things All Sports Medicine Professionals Should Know About Nutrition. http: //chemistry. about. com/cs/foodchemistry/a/aa 070803 a. htm. Passion ∙ Commitment ∙ Loyalty ∙ Dedication