Eat To Compete:
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Eat To Compete: Eat To Compete: High Performance Nutrition for the Busy Athlete
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Eat To Compete:. High Performance Nutrition for the Busy Athlete. Eat to Compete Program. Training Diet Pre and Post Competition Nutrition Supplements Fluids. Primary Factors that Affect Athletic Performance. Genetics Training Nutrition. Rewards of High- Performance Nutrition. - PowerPoint PPT Presentation
Transcript of Eat To Compete:
Eat To Eat To Compete:Compete:
High Performance Nutrition for the Busy
Athlete
Training Diet Pre and Post Competition
Nutrition Supplements Fluids
Eat to Compete Eat to Compete ProgramProgram
Primary Factors Primary Factors that Affect Athleticthat Affect Athletic
PerformancePerformance Genetics Training Nutrition
Rewards of High- Rewards of High- Performance Performance
NutritionNutrition Train longer and harder Delay fatigue Help your body recover faster
after working out Perform much better overall
Eat a variety of Eat a variety of high-carbohydrate, high-carbohydrate,
low-fat foodslow-fat foodsCarbohydrate
55 - 70%
Fat<30%
Protein12 - 15%
Carbohydrates are Carbohydrates are the #1 Source of the #1 Source of Energy for Your Energy for Your
MusclesMusclesCarbohydrate
s
Glucose
Glycogen
Hitting the WallHitting the Wall
Protein: The Protein: The Great DebateGreat Debate
Protein Needs of Protein Needs of AthletesAthletes
Eat 1.5 - 2 grams of protein per kilogram of
body weight.
Eat To CompeteEat To Compete
Pre-Competition Nutrition
Guidelines for Guidelines for Choosing the Choosing the Best Pre-Event Best Pre-Event MealMeal Provide athlete with foods he/she likes
Choose foods rich in carbohydrates, moderate in protein, and low in fat
Allow plenty of time for food to digest 3-4 hours for a large meal 2-3 hours for a smaller meal 1-2 hours for a snack
Timing Meals Timing Meals Before EventsBefore Events
Time: 8:00a.m., a road race or swim meetMeals: Night before Eat a high
carbohydrate dinner & drink extra waterMorning of Around 6:00 a.m. eat light - a
200 to 400 calorie meal (banana & yogurt or sports bar) and drink extra water
* If you want a bigger meal, get up at 5:00 a.m.
Source: Nancy Clarke: “Sports Nutrition Guidebook”Tips: Eat familiar foodsTrial and error
Timing Meals Timing Meals Before EventsBefore Events
Time: 10:00 a.m., a soccer gameMeals: Night before eat high carbohydrate
meal & drink extra waterMorning of eat a familiar breakfast by 7:00
a.m.* Meal will prevent fatigue resulting from
lowered blood sugars.Tips: If your body can’t tolerate breakfast...eat a late snack the night before
Source: Nancy Clarke: “Sports Nutrition Guidebook”
Time: 2:00 p.m., wrestling or trackMeals: Day of Eat a big, high
carbohydrate breakfast and a light lunchOR
Eat a substantial brunch by 10:00 a.m.
Tips - Always eat a high carbohydrate dinner with extra waterDrink fluids up until noontime
Source: Nancy Clarke: “Sports Nutrition Guidebook”
Time: 8:00 p.m., basketball or football gameMeals: Day of Eat a hefty high carbohydrate breakfast and lunch
Dinner Plan for it as tolerated or a lighter meal
by 6:00 p.m.
Source: Nancy Clarke: “Sports Nutrition Guidebook”
Tip: Drink extra fluids all day
Time: All day event like state meets/games, tournaments, etc.
Meals: Days before eat high carbohydrate meals and drink extra fluids
Day of *Eat breakfast depending on tolerance
*Snack on wholesome carbohydrate foods about every 2 hours to keep blood sugars
normal*Drink fluids
Source: Nancy Clarke: “Sports Nutrition Guidebook”
Guidelines for Guidelines for Choosing the Best Choosing the Best
Pre-Event FoodsPre-Event Foods (cont’d.)(cont’d.) Liquid foods leave stomach faster
than solids Always eat familiar foods before
competition Drink plenty of fluids before
competition
Eat To CompeteEat To Compete
Post-Competition Nutrition
Fantastic Fluids for Fantastic Fluids for Fantastic Fantastic
PerformancePerformanceWater is one of the
most important nutrients in your
sports diet.
How Much is How Much is Enough?Enough?
Before exercise Up to two hours before event, drink at
least 16 oz. of fluid 5 to 10 minutes before event, drink 4 - 8 oz.
of fluid During exercise
8 oz. of fluid every 15 - 20 minutes After exercise
Drink 2 cups fluid for every pound lost
Choosing the Choosing the Right Fluids Right Fluids
During ExerciseDuring Exercise Cold water
absorbs quicker tastes better cools down body temperature in warm
weather economical
Sports drinks, juice provides energy tasty
SPORTS BARS - Are SPORTS BARS - Are they for you?they for you?
Convenient snack Portable Promote pre-exercise eating from it’s calories
(150-300 calories/bar) Helps replete glycogen stores after exercise Most claim they are highly digestible... Trial &
Error Expensive
