Upload
gavin-gray
View
215
Download
1
Tags:
Embed Size (px)
Citation preview
Nutrition and HydrationNutrition and Hydration
1. Increase protein intake2. Increase carbohydrate intake 3. Maintain (don’t increase) body
water and electrolytes
4. Daily4. Daily multivitamin 5. No nutraceuticals
Nutrition - the Big ThreeNutrition - the Big Three
Proteins: Building blocks for
muscle
EnergyCarbohydrates : EnergyFats: Energy
ProteinProtein
FunctionsFunctions• Essential building Essential building
blocks of lean tissueblocks of lean tissue Muscle, blood cells, Muscle, blood cells,
hormones, bone, hormones, bone, enzymes, etc.enzymes, etc.
• Secondary energy Secondary energy sourcesource
Made up of 20 Made up of 20 amino acidsamino acids
How Much Protein Do I Need for How Much Protein Do I Need for Maximum Strength Increase?Maximum Strength Increase?
0.8 gm/pound of body wt/day
140 gms for 175 lb student)
Where Do I get 140 grams of Where Do I get 140 grams of Protein From?Protein From?
Tuna - approx 8 gms/oz Chicken - approx 8 gms/oz Protein bars - approx 30 gms Protein shakes - approx 16 gms
CarbohydratesCarbohydrates
Complex CarbsComplex Carbs ExamplesExamples
Whole grains, fruits, Whole grains, fruits, vegetables, brown rice, etc vegetables, brown rice, etc
Longer to break down than Longer to break down than simple carbssimple carbs
Result in lower insulin Result in lower insulin response than simple carbsresponse than simple carbs
FiberFiber Insoluble – does not Insoluble – does not
dissolve in waterdissolve in water Soluble – dissolves in waterSoluble – dissolves in water
FatFat
20-25% of total diet, 20-25% of total diet, not more than 30%not more than 30%
Most concentrated Most concentrated form of energyform of energy
Types of fatTypes of fat Unsaturated Unsaturated
MonoMono PolyPoly
Saturated (limit Saturated (limit intakes)intakes)
Trans (limit intakes)Trans (limit intakes)
USDA Recommendations Grains
6oz. everyday Vegetables
2.5 cups everyday Fruits
2 cups everyday Milk
3 cups everyday Meats & Beans
5.5 oz. everyday Fats
Limit intake Mostly from fish, nuts,
vegetable oils Limit butter, margarine,
shortening, and lard Sugar and Salt
Limit intakes
Hydration - the Basics
You lose about 2-3 liters of water a day in urine and breathing
You lose about 500cc of water an hour when in the water
You lose about a liter an hour sweating during strenuous athletic events in warm weather
Rehydration - How to Do It Right
Baseline of 3 liters a day An extra liter of water for every two hours in the
water An extra liter of water for every hour of PT/Runs Don’t be thirsty but don’t overhydrate Keep your urine clear Alternate water with energy/electrolyte drink
when possible
Rehydration - If you get it Wrong
Too LITTLE Water
Decreased athletic performance
Heat Stroke
Dropped from Training
Rehydration - If you get it Wrong
Too MUCH Water
Bloating
Urinary frequency
Immersion Pulmonary Edema
Convulsions and death possible
How to lose weightHow to lose weight
► NOT AS EASY AS NOT AS EASY AS GAINING WEIGHT!GAINING WEIGHT!
► DietDiet► ExerciseExercise
Weight trainingWeight training CardioCardio
► Physical ActivityPhysical Activity► Combined Effort (4 Combined Effort (4
pronged approach)pronged approach)
Substances to Avoid Anabolic steroids Ephedrine Ma Huang DHEA/Androstendione Chromium Picolinate Creatine Hydroxymethylbutyrate (HMB) Alcohol
Nutraceuticals
Definition: Non - nutrient substances alleged to have some beneficial athletic or body-building effect
Warning!It’s not about making you a better athlete.It’s about making them money.
What does that mean about Alcohol? Fat + Alcohol will
be turned into Fat Carbs and Protein
can contribute to Fat increase…but not directly as most believe
When considering a diet…need to consider Alcohol…