Breakfast & Hydration

Why Is Breakfast Important?

• Decreases muscle/protein breakdown for energy throughout the day – Spares protein stores – Spares your MUSCLE

• Decreases/Eliminates irritability & fatigue

• Breakfast improves mental alertness & physical performance

TakeAways

• Having a Plan Helps– Make a plan for the week– Make a plan for groceries the week before so your

parents can go shopping• Helps with your budget

– Have items on hand that you know are healthy and easy to grab

– Prepare food ahead of time so it is easy to grab the next morning

TakeAways

• Breakfast vs No Breakfast – How do you feel when you don’t eat?– How do you feel when you eat?• “I felt more awake on the days I ate breakfast than on

the days I decided to sleep in and skip breakfast” • “I felt alive” • “I didn’t have to sleep through some of my classes”• “I didn’t feel sick in the mornings anymore”

• You will get used to the feeling of being full

Athletes Trying to Gain Weight

• Need to have a big breakfast• Small Bowl of Cereal won’t do the trick• Has to be something you are dedicated to• Lean Proteins – Greek Yogurt, Egg Whites, Lean

Meats such as chicken, fish, turkey sausage/bacon, tofu

• High Quality Carbs – Fruits/Veggies, Hashbrowns, Healthy Granolas/Cereals, Oatmeal/Barley

Pro-Athletes Breakfasts

• Michael Phelps - Three fried egg sandwiches with cheese, lettuce, tomato, fried onions and mayonnaise, plus an omelet, grits, French toast and pancakes.

• Venus Williams – Omelet, whole-wheat toast and freshly squeeze OJ

• Tiger Woods – Egg-white omelet with vegetables• Derek Jeter – Egg-white omelet with ham & cheese or

a veggie version with brocolli or red/green peppers

Pro-Athletes Breakfasts

• Mia Hamm - Breakfast burrito (egg whites, tomato, spinach and a whole-wheat tortilla) or Whole-grain bread with a nice egg, avocado & tomato

• Maria Sharapova – Egg white omelet, some oatmeal and berries, and maybe a smoothie or something

Things to Think About

• Your Goals• Need Carbs and Proteins at this meal– Fruits/Veggies (carbs) help with ligament health

and easy to add to this meal– Proteins – Try to make them as lean as possible

• Final Questions/Comments about Breakfast• Work-outs on your own – Be Smart

Hydration

• QUIZ……………

Hydration

• Definition – To supply water to a person in order to restore or maintain fluid balance (rehydration)

• Dehydration – An abnormal loss of water from the body, especially from illness or physical exertion

Effects of Dehydration

• Lack of concentration• Impaired Neuromuscular Coordination• Slower thinking• Slower muscular response• Decrease in strength• Reduction in endurance

Effects of Hydration• Healthier Skin• Healthier Teeth & Bones• Healthier Joints• Healthier Digestive System• Reduces Fatigue• Helps with Muscular Coordination• Helps with Weight Loss• Helps Build Muscle• Increases Muscle Tone• Clearer Thinking/Decision Making

Hydration Recommendations

• Take in ½ Your Body Weight in Ounces of Water Daily– All other beverages are in addition to this

• To help keep yourself hydrated, you need electrolytes (Sodium, Potassium, Calcium)– HINTS

• Salt your food the day before and day of a competition• Potassium – Banana’s are a good sourse• Calcium – Milk, Cheese, Yogurt• Gatorade is a good source for all of these

Weight/Ounces Chart• 80 LBS = 40 OZ WATER• 90 LBS = 45 OZ WATER• 100 LBS = 50 OZ WATER• 110 LBS = 55 OZ WATER• 120 LBS = 60 OZ WATER• 130 LBS = 65 OZ WATER• 140 LBS = 70 OZ WATER• 150 LBS = 75 OZ WATER• 160 LBS = 80 OZ WATER• 170 LBS = 85 OZ WATER• 180 LBS = 90 OZ WATER• 190 LBS = 95 OZ WATER• 200 LBS = 100 OZ WATER• 210 LBS = 105 OZ WATER• 220 LBS = 110 OZ WATER• 230 LBS = 115 OZ WATER• 240 LBS = 120 OZ WATER• 250 LBS = 125 OZ WATER

Hydration

• Quiz…..• Questions

Weight Room Incentive Ideas

• Power Levels• Idea is to have something that is attainable

but challenging for many athletes

Drive for 25

• Goal is to get 25 boys and 25 girls that can….• Boys – Squat: 325lbs, Bench Press: 225lbs,

Hang Clean: 225lbs• Girls – Squat: 155lbs, Bench Press: 95lbs, Hang

Clean: 115lbs

Strength QuestBoys

Expected• Bench Press Body Weight• 8-10 Pull-ups• Squat Body Weight• Deadlift 150% of Body

Weight• Farmers Walk – Total

Body Weight (1/2 ea. Hand)

• Turkish Get-up

Game Changer• Bench Press Body Weight

for 15 reps• 15 Pull-ups• Squat Body Weight for 15

reps• Deadlift Double Your Body

Weight• Farmers Walk Body Weight

in each hand• Turkish Get-up

Strength QuestGirls

Expected• Bench Press Body

Weight• 3 Pull-ups• 135lb Squat 5 times• Deadlift 275 lbs• Farmers Walk – 85 lbs

each hand• Turkish Get-up

And Tomorrow……

We Wear Flannel