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Vicksburg Strength & Conditioning Nutrition Guide "Eating for Success" 2 Table

Vicksburg Strength & Conditioning Nutrition Guide "Eating for Success" 2 Table of Contents 1) 6 Nutrients for Health …………………………….......…..…….. pg. 7 2) 4 Keys to Healthful Eating ……………………………...…….. pg. 14 3) Feeding vs. Fueling …………………………………..………….. pg. 22 4) Hydration ………………………………………….…..……....…… pg. 24 5) Weight Maintenance ………………………….…..…………… pg. 27 6) Good Nutrition Game Plan …………………….………….… pg. 41 7) Breakfast – Breaking Your Fast ………………….………… pg. 60 8) Dealing with Fast Food …………………………..…….…….. pg. 63 9) Smart Snacking …………………………………..……………… pg. 68 10) Nutrient Timing ………………………………..…………….… pg. 72 11) Supplements ……………………………………………….……. pg. 77 3 Overall Goal: ·To improve performance and health through sound sports nutrition. ·Eating the right foods and fluids in the right amounts at the right time to achieve optimal performance and health. Sports Nutrition 4 Nutrition Benefits: ·Body Composition ·Stimulate training benefits ·Reduce fatigue and improve recovery time ·Reduce frequency of illness ·Reduce risk of fractures ·Optimize performance ·Overall health (short & long-term) 5 "It doesn't matter what kind of engine you have, if you don't put the right kind of fuel in it, it won't run as well as it should." 6 1) Increased Energy: More calories. 2) Increased Iron: More iron is necessary as blood volume, oxygen needs and muscle mass increase. 3) Increased Calcium: For bone turnover and growth. 4) Healthy Habits 5) Proper Recovery: To build AND rebuild. Nutrition Needs for Young Athletes 7 Food is more than bulk that stops your hunger; it is FUEL composed of important nutrients essential for maintaining optimal health and top performance. There are six types of nutrients: CARBOHYDRATES A source fuel for your muscles and brain. Carbohydrates are the primary energy source when you're exercising hard. You should get 60% of your daily calories from starches and sugars found in carbohydrate-rich foods such as fruits, vegetables, breads, and grains. The Six Nutrients for Health 8 FATS A source of stored energy that we burn primarily during low-level activity, but is also used to replenish muscle energy stores after hard exercise. Fats help provide protection for cells and tissues as well. You should limit your daily fat intake to about 20-25% of your daily total calories. 9 PROTEIN Essential for building and repairing muscles, red blood cells, and other tissues, and for synthesizing hormones. Protein is digested into amino acids, which are rebuilt into the protein in muscle and other tissues. Protein is a source of calories and can be used for energy if enough carbohydrates are not available during a strict diet or exhausting exercise. About 15% of your total daily calories should come from protein- rich foods such as fish, chicken, and dried beans. 10 VITAMINS Metabolic catalysts (think "Spark Plugs") that regulate the chemical reactions within the body. They include vitamins A,B complex, C, D, E, and K. Most vitamins are chemical substances that the body does not manufacture, so you must obtain them through the food you eat and drink. Vitamins are not a source of energy. 11 MINERALS Elements obtained from foods that combine in many ways to form structures of the body (for example, iron in red blood cells that transport oxygen). Besides iron, other important minerals are calcium, magnesium, phosphorus, sodium, potassium, and zinc. Minerals are not a source of energy. 12 WATER An essential substance that makes up about 50-55% of your body weight. Water stabilizes body temperature, carries nutrients to cells and waste away from them, regulates electrolyes, and is needed for healthy cell function. Water is not a source of energy. 13 Summary - The Six Nutrients for Health Nutrient Primary Purpose Carbohydrate Energy Fat Energy, Recovery, and Protection Protein Muscle Building Vitamins & Minerals Metabolic Efficiency Water Healthy Cell Functioning 14 When choosing your meals and snacks, base your nutrition game plan on these four important keys to healthful eating: 1) VARIETY Key Points ·As variety decreases, the chance for missing nutrients increases dramatically. Four Keys to Healthful Eating 15 ·Variety reduces boredom and helps assure all vitamins, minerals, and nutrient groups are represented. There is no one magic food. Each food offers special nutrients. For example, oranges provide Vitamin C and carbohydrates, but not iron or protein. Beef offers iron and protein, but not Vitamin C or carbohydrates. You'll thrive best by eating a variety of foods. 16 2) BALANCE Even soda pop and chips - in moderation - can fit into a well-balanced diet. Simply balance out sugars and fats with nutrient-wise choices at your next meal. For example, compensate for a greasy sausage and biscuit breakfast by selecting a low-fat turkey sub sandwich for lunch. Although no one food is a junk food, too many nutrient-poor selections can add up to a junk-food diet. 17 3) WHOLESOMENESS Key Points ·The less processed the food item, the higher the nutritional value. ·In many cases - fresh, whole foods are less expensive. Choose natural or lightly processed foods as often as possible. For instance, whole wheat rather white bread, apples rather than apple juice, and baked potatoes rather potato chips. Natural foods generally have more nutritional value and few questionable additives. 18 4) TIMING Key Points ·Helps to maintain muscle tissue. ·Promotes body fat reduction. ·Reduces sluggishness and the onset of fatigue. ·Can maximize glycogen reloading of muscles for next day's workout. 19 Eat at least three times per day plus one or two snacks. It is important to keep food intake at a constant level throughout the day. Skipping meals will not replace all the energy stores in the muscle. At the same time, there may be less muscle growth. Secondly, an evenly distributed caloric intake throughout the day keeps the body's ability to burn calories elevated (metabolic rate). Skipping meals to lose weight is counterproductive and will not allow for progress in your training program. 20 Many times the lack of progress during training can be related to poor nutritional lifestyle and NOT your training program. 21 Summary - Four Keys to Healthful Eating Variety Less variety increases your chance for missing key nutrients. Balance A balanced diet is accomplished through nutrient-wise decisions. Wholesomeness Less processed foods have a higher nutritional value. Timing Eating at regular intervals helps to maintain muscle tissue, promote body fat reduction, and improve overall energy levels. 22 Calories (energy) IN vs. Calories (energy) OUT **NOT ALL CALORIES ARE CREATED EQUAL** 20 oz. Coke 5½ Cups Cut Strawberries Calories - 240 Calories - 240 Carbohydrates - 65 g Carbohydrates - 59 g Sugar - 65 g Sugar - 37 g Protein - 0 g Protein - 5 g Fiber - 0g Fiber - 15 g Vitamin C - 0% Vitamin C - 745 % Calcium - 0% Calcium - 10% Iron - 0% Iron - 15% Feeding vs. Fueling 23 The Results of... Thoughtless FEEDING Thoughtful FUELING More inflammation Balance Slow Recovery Efficiency Inefficiency Anti-Inflammatory Muscle Breakdown Bone Health Fat Storage Sustaining Energy Low Energy Quick Recovery Compromised Bone Strength Teen Growth Lean Growth 24 Water makes up about 60% of a person's total body weight and is the nutrient most important to the body's functioning. Water is the main component of blood plasma. Without water, oxygen, glucose, fatty acids and amino acids can't be transported to your active muscles and waste products can't be eliminated from the body. Water loss is accelerated during exercise, and as little as a 2% reduction can have a devastating impact on performance - causing declines in muscular strength, declines in endurance, and increased fatigue. Hydration 25 Hydration is a 24/7 job. Make sure that you are properly hydrated before conditioning workouts and practices. To ensure proper hydration, drink even more than what you think your thirst indicates during heavy activity. If you're thirsty, you're already dehydrated. You know you are hydrated if your urine is clear or light in color and you are going to the bathroom every 2 to 4 hours. 26 HYDRATION GUIDELINES Monitor your body weight closely. Always measure your body weight pre- and post-workout. Your MAX weight loss during activity should not exceed 3% of your body weight. Hydration Timeline 1) 2-3 hours before activity: Consume 20 oz. of fluids. 2) 30 minutes before activity: Consume 8 oz. of fluids. 3) During Activity: 4-8 oz. every 15 minutes of activity. 4) Post Workout: Consume 16-24 oz. for every pound of body weight lost. 27 How to calculate calories needed for weight maintenance: Athletes require 18-20 calories per pound of body weight - for example; 185 lbs. x 20 calories = 3700 calories How to calculate % of total daily calories: Carbohydrates = 4 calories per gram Protein = 4 calories per gram Fat = 9 calories per gram Weight Maintenance 28 Example of a 3700 calorie per day diet: 60% of total daily calories should be from carbohydrates. 3700 calories X 60% = 2,220 calories from carbohydrates 2,220 calories from carbs ÷ 4 grams = 555 grams of carbohydrates. 15% of total daily calories should be from protein. 3700 calories X 15% = 555 calories from protein 555 calories from protein uploads/Sante/ nutrition-guide 1 .pdf