Game Plan for Success Nutrition
 

Game Plan for Success Nutrition

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A Successful Athlete will have a Game Plan. A Vital Component to High Level Performance is Nutrition. Performance Nutrition Provides Energy for Training, Recovery and Maintains Mental Function, all ...

A Successful Athlete will have a Game Plan. A Vital Component to High Level Performance is Nutrition. Performance Nutrition Provides Energy for Training, Recovery and Maintains Mental Function, all Vital to Success on the Competitive Field.

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    Game Plan for Success Nutrition Game Plan for Success Nutrition Presentation Transcript

    • MyGamePlan for Success Performance Nutrition
    • Performance Nutrition
      • Energy nutrients
        • Carbohydrates (Carbs)
        • Protein
        • Fat
      • Energy Value for Nutrients
      • Glycemic Index
        • Low
        • High
    • Performance Nutrition
      • Carb Intake
        • Important for energy (muscle glycogen)
        • Primary fuel for exercise
        • 7gr. of Carbs per Kg. body weight
        • 4 calories per gram (energy value)
    • Performance Nutrition
      • Protein intake
        • Build and repair muscle
        • Form enzymes and hormones
        • Maintain fluid, electrolyte and acid-base balance
        • Support the immune system
    • Performance Nutrition
      • Protein intake
        • 1- 1.5gr. Protein per Kg. body weight per day
        • 4 calories per gram of protein (energy value)
      • Excess intake
        • >2.5 gr. Per Kg. body weight per day
        • Increased dehydration
        • Low carb intake
        • Excess caloric intake
        • Increased urinary excretion of Calcium
    • Performance Nutrition
      • Fat intake
        • Important energy nutrient
        • Support internal organs and nerve function
        • 1 gr. of fat per Kg. body weight
        • 9 calories per gram of fat (energy value)
      • Heart Healthy Sources
        • Omega-3 > omega-6 fatty acids
        • Omega-3: salmon, tuna, canola and soybean oil
        • Omega-6: mayo, margarine
        • Avoid saturated fats, trans fats and processed food
    • Performance Nutrition
      • Example
        • 150 lbs. player (75 Kg. BW)
        • Carbs: 75kg. X 7g./kg= 525g. Carbs
          • 525g. X 4 cals/g.= 2100 cals
        • Protein: 75kg. X 1.5g./kg= 112.5g Protein
          • 112.5g. X 4cals/g. = 450cals
        • Fat: 75kg. X 1g/kg. = 75g Fat
          • 75g. X 9cals/g = 675 cals
        • Total calories = 3225 calories
          • Carbs = 65% Protein = 14% Fat = 21%
        • The exact amounts may vary based on gender, sport and training level. The quality of the energy nutrient must be given consideration over the quantity.
    • Performance Nutrition
      • High Glycemic Index ( Immediate after Exercise )
        • Quickly absorbed, rapid rise in blood sugar and insulin.
        • Examples: White bread, White rice, Rice Krispies, instant potatoes, glucose
      • Low Glycemic Index ( Best Choice )
        • Absorbed slowly, slow rise in blood sugar and insulin.
        • Examples: Milk, Yogurt, Beans, Whole grain bread,
        • whole oats, High fiber fruit