High Performance Sports Nutrition February 2006 - Presentation to Randolph-Macon Women’s College (now Randolph College)

1. PAM BOTELER
USA WOMEN’S CANOE
“NAVIGATING THE NUTRITIONAL HIGHWAY
FOR PEAK PERFORMANCE AND
SUSTAINED ENERGY”
February 1, 2006
Randolph-Macon Women’s College

2. GOALS
Provide Tools for:
 Taking charge of and managing your
own health/welfare;
 Shifting the conversation/thinking;
 Learning the basics;
 Building, driving and maintaining a
high energy engine (YOU!);
 Achieving optimal performance;
 Navigating your nutritional highway;
 Having fun.

3. Disclaimer
This presentation for educational
purposes only and based solely on
personal experience, observation and
study.
Sports nutrition is highly individualized –
even sport-specific.
In any matters related to your
health, please contact a qualified/licensed
health practitioner.

4. MY PROMISE TO YOU
“I was gratified to be able to
answer promptly, and I did.
I said I didn’t know.”
~Mark Twain

5. Energy, Performance, Health and
Well-Being
Pieces of the Puzzle
NUTRITIONAL MENTAL &
PSYCHOLOGICAL
PHYSICAL
Merit System
Principals
EMOTIONAL ENVIRONMENTAL
SPIRITUAL

6. SPORTS NUTRITION:
What’s Stress Management got to do with it?
Nutrition-related protocols should be holistic and
involve all aspects of our lives, not only the foods we consume.
PSYCHOLOGICAL
Training protocols –
Successful athletes ENVIRONMENTAL
and individuals are EMOTIONAL/SPIRITURAL
the ones who can manage
PHYSICAL
these “stressors”
NUTRITIONAL
effectively.

7. BEWARE ENERGY VAMPIRES
NUTRITIONAL (these are “car jackers” to the
bones and tissues) ENVIRONMENTAL
Lack of water, Soda, coffee, white processed Chemicals, pesticides, hormones
flours/sugars, white rice, any pasteurized , EMFs, over use of
product computers, cell
(e.g., dairy/cheeses, juices), margarine, fried phones, microwaves, pollution
foods, commercial fast food, table
salt, MSG, animal products, alcohol, products
w/ hydrogenated oils, additives, food
dyes, preservatives, processed
meats, drugs, antibiotics PSYCHOLOGICAL/EMOTIONAL/
PHYSICAL SPIRITUAL
Lack of rest/sleep Negativity (internal or external)
Over-training (usually under- Over-commitment
recovering) School
Lack of sunlight Work
Lack of fresh air Negative images
Lack of pure light/sunshine Saying Yes too often (over-commitment)
Over-use of technology Negative relationships
Over socialization (lack of personal Positive events can be stressful!
down-time)
These categories of stressors breaks down your immune system and leave you
vulnerable to ill-health (and ultimately poor performance).
STRESS MANAGEMENT. Keep cortisol in check!

8. Food's role in energy production
 Like a car, you have a “functional” level of fuel in
the body – first priority: give your body ample
supplies of adequate, usable fuel.
 GOAL:
DECREASE fuel consumption for
digestion
INCREASE fuel consumption for activity
(and brain and other critical biological
functions)

9. Conservation not Consumption
LESSON:
Focus on nutrient density, assimilation and
absorption of food rather than only calories –
i.e., net gain. By consuming more easily
assimilated foods, a large amount of energy can
be conserved and utilized for performance. In
most cases, the more nutrient-rich the food, the
less quantity needed. Raw fruits tend to have
the highest nutrient to calorie ratio!

10. WATER WATER WATER
Water for your radiator. Keeping your battery running
 Without water, life could not exist. It is the most common substance found
on Earth. Water is also the body's most vital need. Most tap water is fine to
consume as long as it is properly filtered with both carbon and particulate
filters. Spring and mineral bottled water are also good choices.
 Can general "liquids" help me meet my daily water/hydration needs?
(soda, coffee, milk do not = water) 32 glasses of water needed to
neutralize the acid effects of 1 12 oz. can of soda!!!
 The ph level of soda is approx. 2.5. Neutralizing that 1 can of soda will keep
you in the bathroom all day and all night. Not where you want to be on
game day.
 What if you don't have access to or cannot afford purified/bottled
water? Cheap tricks to help you get by (lemons – the ultimate natural
neutralizer).
 Recommended water intake for an athlete is up to your body weight in
ounces.
 Water intake – your need is reduced and/or enhanced by eating raw (water-
based) foods (fruits ideal).

11. 3 R’s
Rest, Regeneration, Rejuvenation
 The functions of every cell of the body depend upon
adequate sleep. Compromise the body's requirement
for rest or sleep, and you reduce the ability of the body
to function efficiently. The body's ability to
detoxify, repair, and run itself is diminished. Inefficiency
results in increased energy usage, leading to even
greater needs for rest and sleep.
 As sleep is lost, health withers.
 Pitfall: stimulating
foods, drinks, condiments, supplements, drugs.
 Such attempts invariably fail, because there simply is
no substitute for sleep.
 Coffee, cocoa, herbs, or any other stimulant actually
increases our need for sleep.
 The feeling of energy such products supply is simply a
demonstration of how much vital energy is being
robbed from the body in an effort to deal with and
neutralize the toxins they introduce.
 LESSON: Eat simply, of MORE
whole, fresh, ripe, raw, organic fruits and vegetables.
Get sufficient rest and sleep.
Source: www.foodnsport.com

12. Boost your energy, aid digestion, balance your pH, and clear your the
mind with these activities:
FRESH AIR
PURE WATER
SUNSHINE
RAW FOODS (fruits/veg)
PHYSICAL ACTIVITY
(deep) SLEEP
(healing hormones – 10pm-2am)
STRETCHING
MEDITATION
≥
RELAXATION
DEEP BREATHING
SITTING TALL
POSITIVE PEOPLE
POSITIVE MENTAL/SPIRITUAL
ATTITUDES
POSITIVE THOUGHTS/IMAGES
SMILES (takes less energy and fewer
muscles to smile)
HUGS
BEING IN NATURE

13. Transition to Transformation
 How you can make the transition to
athletic (and lifetime) transformation
and excellence (not perfection!)
 Making the commitment to getting
that “Learner’s” Permit and taking
the wheel as a full-scale
N.A.S.C.A.R.** Driver!
**Nutritional Adventurist whose
Sound Choices Are Right on!)
PERSONAL RESPONSIBILITY
& ACCOUNTABILITY