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Doan college football Doan college football Presentation Transcript

  • SPORTS NUTRITION FOR THE GAME OF FOOTBALL
  • Nutrition
    • Why Nutrition
      • Provides the Fuel for Performance
        • Practice
        • Competition
      • Maximize Training Effect
        • Strength, Power, Endurance
        • LBM
      • Improved Mental Focus
        • Practice/Competition
      • - Prevent Injury
        • Correlation between %BF and risk of injury
        • Alter Physiological Response to Exercise
  • Doane Tigers Team Goals
    • Good Hydrators
    • Consistent Eaters
    • Pre / Re-Fuelers
    • Eat a Balanced and Varied Diet
    • Meet your energy Needs and BC/Body Weight Goals
  • Good Hydrators
    • Hydration impacts physical and mental performance
      • Physical Performance
        • 1-2% Drops in body water can equate to 5-15% losses in performance
      • Cognitive Performance
    • Planning around activity
      • Pre: 20oz.
      • During: 4-8oz./ 15 minutes of activity
      • Post: 20 oz. / lb. lost during activity – 125-150% of Fluid Loss
      • Drink ½ your body weight in ounces daily
    DATE REPORT SAT. JULY 26 - AM SAT. JULY 26 - PM NAME WEIGHT PRE POST PRE POST Abraham, J. 257 261 258 261 256 Adams, B. N/A 185 187 184 185 Anderson, J. 281 288 281 283 INJ.
  • Fluid & Electrolyte Needs
    • RESEARCH
    • Stofan, 2005: Fluid and electrolyte losses during two-a-days. HC vs NC.
      • Avg. sweat loss C-4.0L vs. NC-3.5L,
      • Avg Na loss C-5.1g vs. NC-2.2
    • Godek, 2005: Comparison of fluid losses in football players / X-Country
      • FB avg fluid loss 4.83L/practice vs. 1.56L/run
      • FB afternoon practice avg. 4.76L/practice vs. 1.97L
    • Sodium is lost in much greater amounts than potassium. GSSI athletes lose 15x more sodium than potassium
    • ELECTROLYTE LOSSES
    • Highly Variable
    • Identify Salty Sweaters / Cramping Prone
      • History of muscle cramps
      • Visible sodium losses
      • Sweat stings eyes
      • Body Composition and LBM
    • Start with modest electrolyte supplementation
      • 1-2g of additional sodium
    • FACTORS AFFECTING MUSCLE CRAMPS
    • Fluid & Electrolyte Balance
    • Lack of Energy/Calorie intake
    • Conditioning
    • Hyper CNS (Nerves)
  • Consistent Eaters
    • 3 Meals/Day, 2-3 snacks
    • 5-6 Smaller meals throughout the day
    • More Stable Energy Levels
      • More stable blood glucose levels
      • Improved insulin resistance
      • Improved Mental Focus
    • Better Food Choices
    • Muscle recovery and repair
      • Improved Nitrogen Balance
      • Improved Body Composition
      • Indirectly raises metabolic rate
    • Iwao et al., 1996
      • Boxers
      • 2 meal/day group vs. 6 meal/day
      • Caloric Restriction
    • Results
      • No differences in amount of weight lost
      • 2M group lost significantly more LBM
      • Decreased 3-methylhistidine/creatinine
  • TRAINING TABLE Balanced and Varied Diet
    • STEP 1: Fruits and Vegetables
    • Vitamins & Mineral Rich
      • Co-Enzymes
      • Antioxidants
      • Electolytes
    • STEP 2: Carbohydrates
    • Fuel for Hi-Intensity Exercise
    • B-Vitamins
    • STEP 3: Lean Proteins
    • Amino Acids
    • Vitamins and Minerals
      • Zinc, Magnesium, Iron
  • TRAINING TABLE Balanced and Varied Diet
  • TRAINING TABLE Balanced and Varied Diet
    • STEP 1: Fruits and Vegetables
    • Vitamins & Mineral Rich
      • Co-Enzymes
      • Antioxidants
      • Electolytes
    • STEP 2: Carbohydrates
    • Fuel for Hi-Intensity Exercise
    • B-Vitamins
    • STEP 3: Lean Proteins
    • Amino Acids
    • Vitamins and Minerals
      • Zinc, Magnesium, Iron
  • Individualized meal planning
    • Meet Energy Needs
    • Pre/Re-Fuel
    • Balanced & Varied Diet
    • Good Hydration
    • Eat Consistently
  • TRAINING TABLE Balanced and Varied Diet
    • STEP 1: Fruits and Vegetables
    • Vitamins & Mineral Rich
      • Co-Enzymes
      • Antioxidants
      • Electolytes
    • STEP 2: Carbohydrates
    • Fuel for Hi-Intensity Exercise
    • B-Vitamins
    • STEP 3: Lean Proteins
    • Amino Acids
    • Vitamins and Minerals
      • Zinc, Magnesium, Iron
  • PRE-FUELING
    • Pre-Exercise CHO Feeding
      • Wright et al. (1991) - 70% VO2 Max to Exhaustion - Work Output 19-46% higher
      • Nuefer et al (1987) - 22% improvement in cycling power
      • Coyle et al. (1986) - Subjects worked 1hr longer, 33% improvement in time to fatigue
    The amount of CHO intake recommended before exercise is varies depending on a number of different factors.
    • Spare Muscle Glycogen
    • Suppresses Cortisol
    • Lessens Immune Suppression
    • Enhances Performance
  • Pre Workout Fueling 1-2 Hours before
    • Protein
      • 5-15g based on tolerability
    • Carbohydrate
      • 20-60g
    • Fluids
    • Electrolytes
    • Limit Immune Suppression/ Cortisol Release
    • Improved Protein Balance
      • Prevent injury
    • Prevent Glycogen Depletion
      • Practice at higher intensity
      • Improve Mental Focus
  • PRE WORKOUT FUELING
  • POST WORKOUT FUELING
    • Protein
      • 15-20g of Protein
      • Complete Proteins
      • Chocolate Milk, Milk, Gatorade Shakes, GatorWhey, etc.
    • Carbohydrate
      • Delayed feeding can reduce glycogen restoration by 47%
      • Dependent on training intensity and duration
      • 1-1.2g/kg of BW
      • High Glycemic Carbohydrates
      • Maximize Muscle Glycogen Stores
      • 4:1, 3:1, or 2:1 ratio of Carbohydrate:Protein
    • Fluids & Electrolytes
    Timeline: Within 45 minutes after training!
    • GOALS
    • Maximize muscle recovery or protein synthesis
    • Maximize restoration of glycogen stores (carbohydrate stores)
    • Restore immune suppression
    • Increased Insulin
      • Increases Protein Synthesis
      • Glycogen Storage
      • Glucose Transport
    • Increased enzyme activity
      • Glycogen Synthase
      • GLUT-4 Activity
      • Increased Insulin Sensitivity
      • Permeability of Muscle Cell Membrane
  • SAMPLE IDEAS 700-800 CALORIES
  • SAMPLE IDEAS: 500 CALORIES
  • POST WORKOUT FUELING
  • Energy Needs
    • Athletes must meet their caloric needs. Nothing will impact performance greater than an athlete who UNDER OR OVER eats.
    • Calorie Needs are highly individualized based mostly on
      • Resting metabolic rate (RMR)
      • Calories expended via physical activity
  • Energy Needs
  • Energy Needs
  • Energy Needs
    • Energy In Must be < Energy Out
      • Suggested Deficient 500-1000kcal/day
      • Deficit combination of  Food intake &  Activity
      •  Activity - Sports Specific
      • Resistance Training to prevent loss in LBM
    • Limit Hi-Fat Foods, Adequate CHO,  PRO
      • 300-350g Minimum CHO intake suggested for athletes
      • 2.0g/kg of BW suggested PRO intake
    • Maintain Balanced Diet-Eat Nutrient Dense Foods
      • Multiple Meals/ Snacks
      • Fruits & Vegetables
      • Hi-Fiber, Nutrient Dense
    • Slow and Steady Wt. Loss
      • .5-1lb. Loss per week
      • Prevents losses in LBM
    • Calories In must be > Calories Out
      • Majority of Kcals in the form of PRO and CHO
      • Utilize Healthy Fats
        • Poly and Monounsaturated Fats
        • Nuts, Seeds, Peanut Butter, Olive Oil,
    • 500-1000kcal
      • In some extreme cases greater excess kcals are required
    • Suggested rate of Wt. Gain .5-1lb./week
      • Limited ability to synthesize new proteins
      • Slower Wt. Gain limits gains in excess body fat
    • Includes Nutrient/Energy Dense Foods
    • Multiple Feedings - 5-7 throughout the day
    Achieving weight gain and weight loss
  • Body Composition Testing Body Composition Standards by Position OL: <20% DL: <18% DE: <15% TE: <15% LB: <12% QB/FB: <12% DB: <10% WR : <10% RB: <10% First Name Last Name Position Body Weight (lbs) % Body Fat Fat Mass (lbs) Lean Body Mass (lbs) Change in FM Change LBM       DB-CB BodPod SkinFold         12/14/2009 Pierre Allen Sr. DL-DE 254.2 15.3 38.9 215.3 -9.3 2.8 7/28/2009 Pierre Allen Sr. DL-DE 260.7 18.5 48.2 212.5 3.2 -4.5 5/3/2009 Pierre Allen Sr. DL-DE 262.0 17.2 45.1 216.9   3/5/2009 Pierre Allen Sr. DL-DE 263.2 56.1 207.0   12/3/2008 Pierre Allen Sr. DL-DE 264.0 57.0 207.0   7/23/2008 Pierre Allen Sr. DL-DE 259.7 56.5 203.2   3/5/2008 Pierre Allen Sr. DL-DE 262.6 59.0 203.5   12/5/2007 Pierre Allen Sr. DL-DE 257.6   56.3 201.2     12/14/2009 Prince Amukamara DB-CB 198.7 7.1 14.1 184.6 -0.6 -2.3 7/28/2009 Prince Amukamara DB-CB 201.6 7.3 14.7 186.9 1.0 4.6 5/3/2009 Prince Amukamara DB-CB 196.0 7.0 13.7 182.3   3/5/2009 Prince Amukamara DB-CB 199.1 11.9 187.2   12/2/2008 Prince Amukamara DB-CB 193.2 13.3 180.0   7/23/2008 Prince Amukamara DB-CB 192.4 12.9 179.5   2/20/2008 Prince Amukamara DB-CB 196.6 15.3 181.2   12/5/2007 Prince Amukamara DB-CB 190.4   13.8 176.6     12/14/2009 Kenny Anderson DL-DE 247.0 15.2 37.5 209.5 -7.6 -0.4 7/28/2009 Kenny Anderson DL-DE 255.0 17.7 45.1 209.9 9.9 2.1 5/3/2009 Kenny Anderson DL-DE 243.0 14.5 35.2 207.8   3/24/2009 Kenny Anderson DL-DE 238.7 34.2 204.5   12/1/2008 Kenny Anderson DL-DE 234.4   32.9 201.5    
  • SPORTS SUPPLEMENTS
    • Supplement Regulation
    • Loosely regulated by the FDA (Food & Drug Administration)
    • No guarantee that products are pure…
    • Companies can make claims without any scientific proof
    • Purity
    • Athletes have tested positive for substances not listed on the nutrition facts panel of dietary supplements
    • Testing has shown products to contain minimal amounts of active ingredients
    • Products have been found to contain substances not listed on the ingredients panet
    • Food First
      • Energy Needs
      • Protein Needs
      • Nutrient Timing
      • Vitamin & Mineral Needs
      • Hydration
  • SPORTS SUPPLEMENTS
    • Companies with 3 rd Party Testing
    • Advocare
    • 8-Ball Nutrition / FSI Nutrition
    • USANA
    • Pure Sport
    • EAS
    • Cytosport
    • 3 rd Party Testing
      • NSF
      • Informed Choice
  • SPORTS SUPPLEMENTS
    • Strong Supporting Research
    • Creatine
      • Monohydrate
      • Citrate
      • Kre-alkalyn
    • Beta-Alanine
    • Caffeine
    • Fish Oils*
    • Whey Protein/Weight Gainers
    • Some Supporting Research
    • BCAA
    • Arginine
    • Multi-vitamin*
    • Antioxidants*
    • Weak Supporting Research
    • Glutamine
    • CLA
    • Carnitine
  • Alcohol
    • Known as a priority fuel
      • Toxic to cells
      • Suppresses fat oxidation as well as CHO and PRO
      • Diverts fat to storage by providing the alternative energy source for the body
      • Metabolized quickly, as a DRUG
    • Impact on Performance
      • More than 1 drink per day can negatively affect reaction time, coordination, and energy metabolism.
      • Current research indicates that the impact of even moderate alcohol use on athletic performance is much more significant than was originally thought.
      • Just 2-3 drinks will impact your bodies even after the blood alcohol concentration has returned to zero.
  • Alcohol
      • PERFORMANCE EFFECTS
      • Decreased motor coordination (18 hours)
      • Depleted aerobic capacity and negative impact on endurance (48 hours)
      • Impaired reaction time, proprioception/balance, hand-eye, fine, & gross motor coordination (48 hours)
      • Decrease in strength (48-72 hours)
      • Increased fatigue - getting tired during workouts/practice more quickly
      • Difficulty in regulation of body temperature, resulting in an increased risk of heat illness (36 hours)
      • Dehydration
    •  
      • METABOLIC EFFECTS
      • Impairs glycogen restoration
      • Increases storage of fat and body composition
      • Impairs protein synthesis & muscle recovery
      • Suppresses the immune System
    •