Tiger Athletics
Instructor: Erin C. Markus
 Name of Class: Nutrition for Performance and Recovery
 Grade Level: 9-12 Student Athletes
 Learners: This course will ...
 The Athlete will:
 Understand the benefits of nutrition in athletics
 Be able to make smart menu decisions
 Know how ...
 Eat a healthy breakfast daily
 Healthy choices
 Proper amount to wake up metabolism
 Be aware of your fluid intake ne...
According to the United Dairymen of Idaho:
- 30% of adolescent athletes skip breakfast
- 25% skip lunch
- 86% eat at fast ...
 Energy for mental and physical activities
 Higher nutrient intake
 Stay healthier
 Increased attentiveness
 Improved...
 Include 3 food groups from the Food Guide
Pyramid
 Include Carbohydrate and Protein
 Water, milk, or 100% juice with e...
 Breakfast
 Healthy Fiber Cereals
 Fruit
 Juice (100% not from
concentrate)
 Yogurt
 Bagels
 Eggs
 Meats
 Smoothi...
 Helps with nutrient transport in body, joint
movement, and digestion
 Increases coordination
 Maintains body temperatu...
 1 - 3 = Optimally
Hydrated
 4 - 6 = Slightly
dehydrated should
drink more
 6 - 8 = Dehydrated,
must drink more
 Before
 Drink 12-20 oz. 2-3 hours before
 During
 Drink 6-12 oz. every 15-20 minutes
 After
 Drink 24 oz. gradually...
 Takes 24-36 hours for muscles to recover
(replace muscle glycogen for energy)
 Consume carbohydrates and protein snacks...
 90% water
 Good carbohydrate for refueling
 Contains Calcium and Phosphorus for bones
 Contains Potassium for muscle ...
 Granola or breakfast bar
 Cheese or String Cheese
 Hard Boiled Egg
 Bagel with Peanut Butter
 Chocolate Milk
 Crack...
 Stick with 3 meals a day with healthy snacks
in between
 Even for early morning games, you still need
to eat something ...
 Eat Breakfast every day
 Start the day with the necessary needs to keep
you alert and competing strong
 Monitor Fluids...
ASKYOUR COACHES ANY
QUESTIONSYOU HAVE ABOUT
YOUR NUTRITIONAND
FITNESS!!
We are here for YOU!!
 There will be two forms of assessment for this
course.
1. There will be quiz on the following slides that you
will take,...
 Click on the following slides to take the quiz
for this course.
 Some questions will give you two chances to
find the c...
A) light in color
B) dark in color
C) no color
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue...
A) soda
B) tea
C) juice
D) energy drinks
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You a...
A) True
B) False
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
...
A) Granola Bar
B) Fruit
C) Potato Chips
D) Yogurt
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
conti...
A) Carbohydrates and Protein
B) Zinc and Potassium
C) Calories and Oxygen
D) Vitamin E, C, and D
Correct - Click anywhere ...
Your Score {score}
Max Score {max-score}
Number of Quiz
Attempts
{total-attempts}
Question Feedback/Review Information Wil...
 You will receive an e-mail attachment with a nutrition
log attached.
 Save the form to your computer and record your di...
Nu tr ition Log for
____________
SAMP LE:
Date (Week 1) Breakfast Lunch Dinner Snacks
Monday Two Eggs
Toast
Orange Juice
H...
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Markus Nutrition Lesson

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EdTech 521
Nutrition Lesson
Fall 2009

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Markus Nutrition Lesson

  1. 1. Tiger Athletics Instructor: Erin C. Markus
  2. 2.  Name of Class: Nutrition for Performance and Recovery  Grade Level: 9-12 Student Athletes  Learners: This course will be mandatory for all student-athletes prior to their sport season. This course must be taken before their first competition. The course will be given prior to each sport season for all athletes.  Instructional Goal: In this course, student-athletes will learn the basics of eating healthy for optimal athletic performance. The nutritional focus for this course will be pre-activity nutrition, nutrition during activity, and post-activity recovery nutrition. Students will also learn the signs and symptoms of dehydration and how to prevent it.  Evaluation and Assessment: The students will be assessed during the presentation at two intervals. A summative evaluation will be given at the end of the course. The student-athlete will maintain a nutrition daily log for the first two weeks of their season, and will submit the log electronically at the end of the two weeks for full course credit.
  3. 3.  The Athlete will:  Understand the benefits of nutrition in athletics  Be able to make smart menu decisions  Know how to define and recognize dehydration  Know how to hydrate before, during, and after practices or games  Be able to define recovery nutrition and make wise recovery food and drink choices  Be able to make smart game-day nutritional choices  Be able to keep and maintain a daily nutrition log
  4. 4.  Eat a healthy breakfast daily  Healthy choices  Proper amount to wake up metabolism  Be aware of your fluid intake needs  Is it hot outside or in the gym?  Is my body thoroughly hydrated?  Remember to refuel after workouts  Timeliness  Food/Drink choices
  5. 5. According to the United Dairymen of Idaho: - 30% of adolescent athletes skip breakfast - 25% skip lunch - 86% eat at fast food restaurants each week - Less than 70% of kids ages 12-19 eat breakfast
  6. 6.  Energy for mental and physical activities  Higher nutrient intake  Stay healthier  Increased attentiveness  Improved behavior
  7. 7.  Include 3 food groups from the Food Guide Pyramid  Include Carbohydrate and Protein  Water, milk, or 100% juice with every meal and water throughout the day  Small, healthy snacks throughout day
  8. 8.  Breakfast  Healthy Fiber Cereals  Fruit  Juice (100% not from concentrate)  Yogurt  Bagels  Eggs  Meats  Smoothies  Lunch  Peanut Butter Sandwich  Meat Sandwich  Salads (watch dressing!)  Cheese  Crackers (Whole grains)  Fruit  Vegetables  Smoothies  Rice
  9. 9.  Helps with nutrient transport in body, joint movement, and digestion  Increases coordination  Maintains body temperature  Helps you sweat!  Performance increase  What is DEHYDRATION??
  10. 10.  1 - 3 = Optimally Hydrated  4 - 6 = Slightly dehydrated should drink more  6 - 8 = Dehydrated, must drink more
  11. 11.  Before  Drink 12-20 oz. 2-3 hours before  During  Drink 6-12 oz. every 15-20 minutes  After  Drink 24 oz. gradually afterwards
  12. 12.  Takes 24-36 hours for muscles to recover (replace muscle glycogen for energy)  Consume carbohydrates and protein snacks within 30 minutes of exercise to reload muscles within 12-16 hours  Peanut butter sandwich, chocolate milk, banana
  13. 13.  90% water  Good carbohydrate for refueling  Contains Calcium and Phosphorus for bones  Contains Potassium for muscle recovery and fluid regulation  B-vitamins for energy  Tastes great!!
  14. 14.  Granola or breakfast bar  Cheese or String Cheese  Hard Boiled Egg  Bagel with Peanut Butter  Chocolate Milk  Crackers and Cheese  Burrito  Fruit  Carrots, Celery  Smoothies
  15. 15.  Stick with 3 meals a day with healthy snacks in between  Even for early morning games, you still need to eat something such as: Oatmeal,Granola, Yogurt, Smoothie, Cereal, Fruit  Remember recovery nutrition after or between games
  16. 16.  Eat Breakfast every day  Start the day with the necessary needs to keep you alert and competing strong  Monitor Fluids  Maintain fluid intake all day and do not show up to play dehydrated  Recover  Replace any fluid loss  Bring your body back up to it’s full potential
  17. 17. ASKYOUR COACHES ANY QUESTIONSYOU HAVE ABOUT YOUR NUTRITIONAND FITNESS!! We are here for YOU!!
  18. 18.  There will be two forms of assessment for this course. 1. There will be quiz on the following slides that you will take, covering the information you learned about today. Follow the directions on the quiz. 2. On the final slides will be given directions on how to maintain a nutritional log for two weeks to keep track of your sports nutrition before, during and after practices or games. This form will be submitted to the instructor via e-mail.
  19. 19.  Click on the following slides to take the quiz for this course.  Some questions will give you two chances to find the correct answer.  Your grade will show when finished.  You must pass with an 80%
  20. 20. A) light in color B) dark in color C) no color Correct - Click anywhere to continue Incorrect - Click anywhere to continue You answered this correctly! Your answer: The correct answer is: You did not answer this question completely SubmitSubmit ClearClear
  21. 21. A) soda B) tea C) juice D) energy drinks Correct - Click anywhere to continue Incorrect - Click anywhere to continue You answered this correctly! Your answer: The correct answer is: You did not answer this question completely SubmitSubmit ClearClear
  22. 22. A) True B) False Correct - Click anywhere to continue Incorrect - Click anywhere to continue You answered this correctly! Your answer: The correct answer is: You did not answer this question completely SubmitSubmit ClearClear
  23. 23. A) Granola Bar B) Fruit C) Potato Chips D) Yogurt Correct - Click anywhere to continue Incorrect - Click anywhere to continue You answered this correctly! Your answer: The correct answer is: You did not answer this question completelyTry again SubmitSubmit ClearClear
  24. 24. A) Carbohydrates and Protein B) Zinc and Potassium C) Calories and Oxygen D) Vitamin E, C, and D Correct - Click anywhere to continue Incorrect - Click anywhere to continue You answered this correctly! Your answer: The correct answer is: You did not answer this question completelyTry again SubmitSubmit ClearClear
  25. 25. Your Score {score} Max Score {max-score} Number of Quiz Attempts {total-attempts} Question Feedback/Review Information WillAppear Here Review QuizContinue
  26. 26.  You will receive an e-mail attachment with a nutrition log attached.  Save the form to your computer and record your diet for two weeks using the form.  When finished, you will e-mail the form to the instructor. If you have any questions, please send me a message or give me a call.  A preview of what the nutrition log looks like is on the next slide.  When the two weeks are up, please submit your Log to my e-mail address: erinmarkus@u.boisestate.edu
  27. 27. Nu tr ition Log for ____________ SAMP LE: Date (Week 1) Breakfast Lunch Dinner Snacks Monday Two Eggs Toast Orange Juice Ham Sandwich Apple Graham Crackers Water Baked Chicken Carrots Stuffing Milk Granola Bar Yogurt Pretzels Orange Tuesday Date (Week 1) Breakfast Lunch Dinner Snacks Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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