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 Vital to Success on the Competitive Field.

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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>

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