01

WINTER
DERBY
NUTRITION
Template
01

WINTER

What does an athlete eat?

Template
01

WINTER

What does an athlete eat?

Template
01

WINTER

What does an athlete eat?

Template
Rules of thumb
●

Avoid sugar

●

Get fruit & veggies

●

Get protein

●

Plan ahead

●

●

Eat when you're
hungry, & eat ...
02

Nutrients

Protein
02

Nutrients

●

Fat

●

"Good" fats in olive oil,
avocados, nuts, fish.
Avoid trans fat / "partially
hydrogenated"
02

Nutrients

Carbs

Fiber = good (in whole grains & veggies)
Sugar = avoid
Starch = ok
Nutrients

Variety of foods (esp. fruits & veggies)
= variety of vitamins/minerals

02
By the numbers

03

Calories = how much food is in your food
●

●

Not enough: low energy, soreness, poor performance & sl...
By the numbers
Want to know what you're eating?
●
●
●

caloriecount.about.com [shown below]
nutritiondata.self.com
choosem...
Supplements & tools
Sports drinks (like Gatorade)
●

Sugar & electrolytes

●

Only for exercise over 1-2 hours

●

Not use...
Supplements & tools

04

Energy drinks
●

The "energy" comes from caffeine

●

Miscellaneous ingredients (taurine, etc)

●...
Supplements & tools
Caffeine
●

Small performance boost

●

But you get used to it

●

Bad idea to get too much

04
Supplements & tools

04

Protein powder
●

Provides protein

●

No particular advantage over "real food"

●

Not harmful
Supplements & tools
Vitamins
●

Not necessary if you eat a good diet

●

Use as insurance?

●

Won't "give you energy"

04
05

Final thoughts
Rules of thumb (again)
●

Avoid sugar

●

Get fruit & veggies

●

Get protein

●

Plan ahead

●

●

●

...
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Derby nutrition

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Presentation to the Pittsburgh Derby Brats on the basics of nutrition for sports

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Derby nutrition

  1. 1. 01 WINTER DERBY NUTRITION Template
  2. 2. 01 WINTER What does an athlete eat? Template
  3. 3. 01 WINTER What does an athlete eat? Template
  4. 4. 01 WINTER What does an athlete eat? Template
  5. 5. Rules of thumb ● Avoid sugar ● Get fruit & veggies ● Get protein ● Plan ahead ● ● Eat when you're hungry, & eat enough Water is the best drink ● Treats are OK ● Try new things 01 WINTER What does an athlete eat? Template
  6. 6. 02 Nutrients Protein
  7. 7. 02 Nutrients ● Fat ● "Good" fats in olive oil, avocados, nuts, fish. Avoid trans fat / "partially hydrogenated"
  8. 8. 02 Nutrients Carbs Fiber = good (in whole grains & veggies) Sugar = avoid Starch = ok
  9. 9. Nutrients Variety of foods (esp. fruits & veggies) = variety of vitamins/minerals 02
  10. 10. By the numbers 03 Calories = how much food is in your food ● ● Not enough: low energy, soreness, poor performance & slow muscle growth/recovery 2000 cals/day = how many per meal?
  11. 11. By the numbers Want to know what you're eating? ● ● ● caloriecount.about.com [shown below] nutritiondata.self.com choosemyplate.gov -> Super Tracker 03
  12. 12. Supplements & tools Sports drinks (like Gatorade) ● Sugar & electrolytes ● Only for exercise over 1-2 hours ● Not useful as an everyday drink 04
  13. 13. Supplements & tools 04 Energy drinks ● The "energy" comes from caffeine ● Miscellaneous ingredients (taurine, etc) ● Expensive, over-caffeinated pop ● Not useful
  14. 14. Supplements & tools Caffeine ● Small performance boost ● But you get used to it ● Bad idea to get too much 04
  15. 15. Supplements & tools 04 Protein powder ● Provides protein ● No particular advantage over "real food" ● Not harmful
  16. 16. Supplements & tools Vitamins ● Not necessary if you eat a good diet ● Use as insurance? ● Won't "give you energy" 04
  17. 17. 05 Final thoughts Rules of thumb (again) ● Avoid sugar ● Get fruit & veggies ● Get protein ● Plan ahead ● ● ● ● ● ● ● Eat when you're hungry, & eat enough hungry, & eat enough Water is the best drink drink are OK Treats Treats are OK Try new things Try new things ● Listen to your body. That's more important than numbers. Am I hungry? What am I hungry for? Am I full? Snack ideas: Apples, bananas, peanut butter, nuts, dried fruit, yogurt (don't go overboard with sugar), carrots, celery, hummus, cheese, eggs...

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