Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.
MyGamePlan for Success Performance Nutrition
Performance Nutrition <ul><li>Energy nutrients </li></ul><ul><ul><li>Carbohydrates (Carbs) </li></ul></ul><ul><ul><li>Prot...
Performance Nutrition <ul><li>Carb Intake </li></ul><ul><ul><li>Important for energy (muscle glycogen) </li></ul></ul><ul>...
Performance Nutrition <ul><li>Protein intake </li></ul><ul><ul><li>Build and repair muscle </li></ul></ul><ul><ul><li>Form...
Performance Nutrition <ul><li>Protein intake </li></ul><ul><ul><li>1- 1.5gr. Protein per Kg. body weight per day </li></ul...
Performance Nutrition <ul><li>Fat intake </li></ul><ul><ul><li>Important energy nutrient </li></ul></ul><ul><ul><li>Suppor...
Performance Nutrition <ul><li>Example </li></ul><ul><ul><li>150 lbs. player (75 Kg. BW) </li></ul></ul><ul><ul><li>Carbs: ...
Performance Nutrition <ul><li>High Glycemic Index ( Immediate after Exercise ) </li></ul><ul><ul><li>Quickly absorbed, rap...
Upcoming SlideShare
Loading in …5
×

Game Plan for Success Nutrition

1,627 views

Published on

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.

  • Be the first to comment

Game Plan for Success Nutrition

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

×