3. MYTH
Protein is the body’s main
energy source during
exercise.
FACT
Protein is a building block
rather than a fuel source.
4. MYTH
Extra protein equals more
muscle mass.
FACT
Consuming extra protein
doesn’t help you build
muscle. A combination of
good nutrition and proper
workout routine likely will.
5. MYTH
Eating carbohydrates will
make me gain weight.
FACT
A carbohydrate-rich diet will
fuel the body and the brain
before, during, and after
exercise .
7. MYTH
Water is all I need to
rehydrate after exercise.
FACT
If you sweat a lot during
exercise, then you'll likely
need extra sodium along
with your fluids.
9. Teen athletes who do not sleep are at
increased risk for sports injuries
Those that slept eight hours or more
each night were 68% less likely to be
injured than those who did not.
The higher the school grade level,
the greater risk of injury. Sleep is the
greatest predictor in injury.
10. Other Risks of Good and Bad Sleep
Decrease in sleep can lead to
fatigue, and cause a decrease in
academic and athletic performance.
Sleep is the key in preventing
negative outcomes.
Athletic performance, including sprint
and reaction time, can increase with
more sleep. This can help the student
manage stress and lead to better
eating habits.
13. How to Prevent DehydrationBefore activity:
4-8 oz of water one to two hours before
activity
4-8 oz of water 10-15 minutes before
activity
During activity:
Drink 5-9 oz of water or sports drink
every 15-20 minutes
After activity:
Drink at least 24 oz of water or sports
drink every pound of weight lost
within two hours after completion of
activity.
14. What to Drink to Stay Hydrated
Water
Sports drinks- Gatorade, Powerade, All Sport.
Diluted fruit juice
AVOID carbonated drinks
16. Why eat Protein?
❖ Exercising breaks down
muscle cells
❖ Make sure to eat the right
amount of protein
➔ Protein from foods help
repair damage
➔ Too much: will be stored as
fat
➔ Too little: body will have to
supply itself
17. How much Protein?
➢ Athletes need more protein than non-athletes
○ Based on age, gender, body weight
○ Endurance vs “power” athletes
■ (1.2-1.4g/kg vs 1.4-2g/kg)
➢ Sources
Milk 1 cup 8 grams
Yogurt 1 cup 8 grams
Beans ½ cup 7-9 grams
Fish 4 ounces 29 grams
18.
19. When to Eat Protein
1. Evenly at every meal
2. Before a workout
a. Makes sure amino acids are available to muscles
3. After a workout
a. Within 2 hours
b. Rebuilds and repairs muscles
c. Only use protein supplements if not enough
21. Carbs are King
❖ Most efficient fuel for
energy production
❖ Stored inside muscles
➔ Healthy carbs: oatmeal,
legumes, vegetables
➔ Prevent early fatigue,
injury
22. How much is Enough?
➢ 50-65% daily calories from carbohydrates
➢ What about “carbo loading”?
○ Only if will be exercising or playing for 90+ minutes
Type of Training/Sport Daily Carbohydrate Needs per Pound
(per pound body weight)
Moderate duration and low intensity 2.3 to 3.2 grams per pound
Moderate- to heavy-training load and high
intensity
3 to 4.5 grams per pound
27. Fruit Facts
Consume at least 2 cups per day
Fruits are a great source of carbohydrates and fiber
Whole or cut up fruits have the most fiber, whereas fruit juices (that are not 100% fruit juice) have
little to no fiber
Quick and easy fruits to eat on the go:
Oranges
Bananas
Grapes
Apples
28. Fruits that Help with Pre or Post
Workouts
Fruits that aid in giving
energy for upcoming
practice or game:
Bananas
Apricots
Oranges
Raisins
Fruits that help with post-
recovery after a practice
or game:
Cherries
Bananas
Dried plums
Grapefruit
Berries (raspberry, blueberry,
29. Vegetables
Consume 2 ½ to 3 cups of vegetables per day
Vegetables are organized into 5 subgroups based on their nutrient content:
Dark-green vegetables
Starchy vegetables
Red and orange vegetables
Beans & peas
Other vegetables
For the best nutritional value, choose vegetables that have more potassium
30. Vegetables that Provide Health Benefits
Fiber
Collard greens
Spinach
Brussel sprouts
Cauliflower & broccoli
Vitamin A
Carrots
Tomatoes
Peppers
Vitamin C
Leafy vegetables
Green peas
Potatoes
Vitamin E
Tomatoes
Avocado
Carrots
Carbohydrates are the fuel in your gas tank. Their primary role is to break down to energy for your muscles and brain.
It is true that protein is necessary to repair muscle tissue and to build new muscle, but muscle gain is not possible without proper strength training, carbohydrate intake, and adequate calories. Carbohydrates help to spare protein stores, by insuring that the protein you eat will be reserved for building muscle tissue rather than being converted to energy. Without enough calories, some of the dietary protein will be used as an energy source.
Carbohydrates won’t make you gain weight, excess calories will.
Athletes should consume high-quality carbohydrates such as fruits, vegetables, and whole grains to ensure adequate recovery and to supply muscle with readily available energy during a workout or game.
Vitamins and minerals have zero calories and therefore do not provide any energy. Calories = Energy
A multi-vitamin mineral supplement might help the body release the energy stored in food, but it will NOT give you an energy boost.
Supplements will only help if you are deficient in a particular vitamin or mineral. Taking extra beyond your needs will NOT increase performance.
Since sweat contains water, sodium, and other electrolytes, rehydration requires more than just water alone. Especially if you are exercising for longer than an hour or in a warmer climate. Nothing will decrease your performance faster than dehydration. Even a 1-2% loss of water weight can decrease your performance by 10%.
To say: Exercising from training and playing sports results in the breakdown of muscle cells. Protein acquired from foods builds up more muscle, making them stronger.
Eat the right amount of protein: As with any macronutrient, eating more than your body requires will result in weight gain. It can also cause dehydration and a calcium deficiency. Too little and the body will have to supply itself with the protein it requires, resulting in muscle breakdown and loss.
Protein from food also supplies amino acids that the body does not create itself. These proteins are used to make red blood cells, which move oxygen to muscles, and white blood cells, which help fight infections.
For athletes such as yourself, generally 20-30% of your daily calories should come from protein. You really want to go off your individual weight rather than percentage of calories though to get the best results.
If you are an endurance athlete - long distance runner, soccer player - you need slightly less protein than power athletes -> the sprinters, weight trainers, sports where strength and bursts of speed are important.
Protein is very important to all of our bodies, but try to avoid unhealthy sources of protein such as cheeseburgers, fried chicken, and bacon. Instead, aim for lean proteins such as chicken or turkey; soy products such as tofu; fish; or beans. Even milk and yogurt are good sources of protein.
Protein is what rebuilds and repairs your muscles after a tough workout or game, but it also primes the pump to make sure the right amino acids are available to your muscles during the workout. For this reason, protein – like carbs – is needed both before and after your workout. You should spread your protein consumption evenly throughout the day as your body doesn’t store protein. Muscle protein synthesis is 25% higher when protein is evenly distributed across breakfast, lunch, and dinner compared with the typical pattern of consuming protein just at one meal... even when total protein intake is the same.
Make sure to have some sort of protein within 2 hours of a workout or game in order to maximize muscle repair and growth.
Breakfast is important to prevent muscle breakdown that can occur during sleep.
Carbs are the most important fuel for an athlete. Stores are needed before an exercise activity begins.
http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/teen-nutrition-for-fall-sports
Carbohydrates are the most important fuel for an athlete. They are utilized first during exercise. Carbs are stored as fuel inside muscles and athletes need full carbohydrate stores before an event. If you “run out” of carbohydrates the body will turn to protein and this can break down muscles. Carbs are also needed after a workout to get ready for the next day's events.
The right amount of carbohydrates prevent early fatigue in games and can also prevent injuries. Choose whole grain over white refined grains and try to accompany it with some protein like peanut butter or with fruits.
Should eat a light snack before practice. Half of a turkey sandwich, a fruit, string cheese. Also 1 to 2 cups of water.
After: refuel carb stores with sports drink/low-fat choco milk/trail mix
Good sources.
When to eat? 1-2 hours before a workout
Carbo loading? Only if you are going to be exercising for over 90 minutes and new recommendations suggest eating a little extra carbohydrates than you normally would the three days before your event.
