Illinois Wesleyan Illinois Wesleyan UniversityUniversity

••How How YOUYOU can use can use nutrition nutrition

to improve your to improve your performance.performance.•Presented by the IWU Athletic Training Staff

Treat your body like a Treat your body like a PorschePorsche

Maintain A Full Tank▫Consume Adequate Calories

•Provide Quality Fuel▫Aim For Balance

•Fuel and Refuel▫What To Eat and When

•Don’t Overheat▫Hydrate to keep your body cool

•Track Your Gas Mileage▫Keep a Log of Nutrition and Training

You wouldn’t drive this on they highway without any fuel, would you?

Food = Calories = Energy

Major Nutrients Found in Foods Provide Calories

▫Carbohydrates = 4 calories/gram

▫Protein = 4 calories/gram

▫Fat = 9 calories/gram

Each nutrient is digested differently and used at different rates, therefore ALL are important

Carbohydrates

The cell’s preferred source of energy

•Fuel for workouts and recovery after workouts

•Examples of high carbohydrate foods:▫Whole grain breads▫Potatoes▫Pasta ▫Brown rice▫Fruits▫Cereal▫BeansSome vegetables (corn, carrots, peas)

Yep, that’s Five Brothers Quattro Sauce on there!

ProteinProtein

•Necessary for muscle growth and repair

•Examples of foods high in protein: Eggs Meat Cheese Milk (dairy products) Yogurt Nuts Beans Peanut butter Meat alternatives (soy products) Mom’s choose JIF!

FatFat

Helps meet energy needs and good fats protect the heart

Good foods with fat: ▫ Nuts, olive oil, canola oil, peanut butter▫ Low-fat cheese, low-fat yogurt ▫ Lean meats

Limit ▫ Fast food, some restaurant food

▫ Fried food ▫ Condiments and topping high in fat

Not this kind of nut..

This kind!

Grains (especially whole grains) Primarily carbohydrate, some

protein and fat B-Vitamins, antioxidants, iron

Fruits (look for color) Primarily carbohydrate Antioxidants

Vegetables (look for color) Primarily carbohydrate, some protein Antioxidants

Get A Good Get A Good BalanceBalanceConsume food from different food groups to

meet your energy and nutrient needs

Dairy (aim for low-fat) ▫ Carbohydrate and protein, fat

amount varies ▫ Calcium, Vitamin D

Meat/Beans (think lean) ▫ Primarily protein, some fat

and carbohydrate (varies) ▫ Iron, Zinc

Avoid Empty CaloriesAvoid Empty Calories

Avoid foods that are high in calories and low in other nutrients

small fruit & yogurt parfait =

160 calories, 2g fat,

33 carbohydrates,

4g protein,

vitamin A &C, and calcium

3 oreo cookies =160 calories, 8g fat,

22 carbohydrate,

2g protein

Another ExampleAnother Example

1 1 can (12 oz) of soda = 150 calories, 0 fat, 40g carbohydrate, 0 protein

12 oz. 100% orange juice=

•10 calories 0g fat

•38g carbohydrates 2g protein,

•potassium, calcium,

•vitamin C, & A, folate

Timing Is ImportantTiming Is Important

Eat frequently to maintain a full tank 4-8 times per day Constant fuel, every 2-4 hours Eat Breakfast DAILY 3-4 meals/day with snacks Special focus on fueling and refueling for

activity

A Sample ScheduleA Sample Schedule

Sample Schedule: Breakfast (6-9 am) Snack (9-11pm) Lunch (11-1pm) Snack (2-4pm) Dinner (6-8pm) Snack, if needed (8-10pm)

Breakfast (6-9am)

Most important meal of the day Sample meal:

Whole wheat bagel 2 scrambled eggs 1 piece of fruit Milk

Lunch (11-1pm)

Sample meal: Deli sandwich Whole wheat bread, meat, cheese, veggies,

oil dressing 1 small bag of pretzels or baked chips 1 piece of fruit Milk/chocolate milk

Dinner (6-8pm)

Sample meal: Meat (chicken, fish, beef, turkey, ect.) Starchy vegetable (corn, potato, beans) Vegetable (cooked or fresh) Milk Whole grain (dinner roll, bread)

Snacks (between meals)

Sample snacks: Peanut butter and jelly sandwich Fruits and vegetables Crackers and cheese Trail mix (nuts and dried fruit) Bagel Whole wheat cereal with skim milk Granola bars Chocolate milk

Planning for Practice

•Never start a workout with an empty tank Just like you car

Remember, you should be eating every 3-4 hrs. Pre-workout meal

2-4 hrs ahead of time High carbohydrate, moderate protein, low, fat

Pre-workout snack Within 1-2 hrs Mainly carbohydrate, some protein and fat

Determine what you can tolerate Fruit and yogurt, granola bar, PB&J, Gatorade

Post Workout Needs

Remember the three “R”s Rehydrate

Need at least 20 oz of fluid (2-3 cups per pound lost)

Replenish Carbohydrate needed to fill glycogen stores

Recover Carbohydrate and protein needed for muscle repair

and growth Take Advantage of the 30 minute window

Ideal Recovery Foods & Snacks

Chocolate milk Yogurt and fruit Trail mix (nuts, seeds, dried fruit, cereal,

etc) String cheese and wheat crackers Sports bar/shake Peanut butter and jelly sandwich Cereal with skim milk

Hydrate to Keep the Body Fresh

Drink before, during, and after exercise 2 hours before competition

2 cups 15-30 minutes before competition

1 cup During exercise, every 10-20 minutes

½ -1 cup or as needed After exercise

2 cups for every pound lost

Achieve Top Performance with Consistent Nutrition

Nutrition fuels training training fuels performance

Avoid supplements and quick fixes They can be dangerous Too Good to Be True Food is the best supplement

A Few Things To Remember

Eat 5 times per day (3 meals, 2 snacks) Eat a variety of foods from all food

groups (go for premium gas) Drink water and other hydrating

beverages all day long

Remember food is fuel, enjoy your food and know your body needs it

5 x’s per day!!!!!

Just Ask…Just Ask…

Please ask if you have questionsPlease ask if you have questions Nutritionist on campusNutritionist on campus

Any Questions?