This document provides a detailed nutrition plan for a squash player to meet their performance nutrition goals. It outlines the target macronutrient breakdown of 30% protein, 50% carbs, and 20% fat. It then lists each meal and snack throughout the day, specifying the servings, protein, carb, fat, and calorie content. The plan aims to fuel workouts and recovery with strategic timing of foods like fruits, vegetables, whole grains, dairy, eggs, nuts, and supplements.
The document discusses a pre-workout supplement product called H:VOL. It provides details on the product's ingredients, including 1.25g of citrulline malate, 575mg of agmatine, and extracts of cocoa, Evodia rutaecarpa, and other ingredients. It then compares H:VOL to competing pre-workout supplements iFORCE HEMAVOL, CMD NOXIVOL, and others, noting differences in ingredient amounts, types, and formulas.
The document discusses the optimal daily protein intake for bodybuilders. While many recommend 1g of protein per pound of body weight, scientific studies show 0.82g/lb is sufficient. Studies on bodybuilders training intensely found 0.75g/lb optimal. Exceeding 0.82g/lb provides no additional benefits and excess protein will be used for energy. The 1g/lb recommendation originated from copying steroid-using pros and flawed studies, not science. Less protein is needed with more training experience.
The document discusses various diets and macronutrients, analyzing the relationship between restricting calories, protein, fat, and carbohydrates, and subsequent weight loss. It presents research showing that restricting carbohydrates may correlate more strongly with weight loss than restricting other macronutrients. The long-term success of different diets is also examined, as well as the roles of hormones and energy balance in weight loss.
Sports Nutrition/Aminoacids/Weight ManagementPratheesh Jacob
Bodyfuelz Ltd is a leading sports nutrition company in India that was established in 2005. It has 150 distributors across the country and supplies products to the Indian Armed Forces and Sports Authority of India. The company's products include sports drinks, amino acids supplements, fat burners, and joint supplements. The document provides details on the composition, benefits, and directions for using these various supplements.
Raspberry ketones are compounds that some research suggests may help promote weight loss. The document discusses how raspberry ketones may increase a protein called adiponectin that regulates metabolism and fat storage. It would require eating over 50 pounds of raspberries per day to get the beneficial effects from foods, so supplements are recommended instead. The document provides tips on choosing a high-quality supplement and combining it with exercise and a healthy diet for best results.
The document discusses a pre-workout supplement product called H:VOL. It provides details on the product's ingredients, including 1.25g of citrulline malate, 575mg of agmatine, and extracts of cocoa, Evodia rutaecarpa, and other ingredients. It then compares H:VOL to competing pre-workout supplements iFORCE HEMAVOL, CMD NOXIVOL, and others, noting differences in ingredient amounts, types, and formulas.
The document discusses the optimal daily protein intake for bodybuilders. While many recommend 1g of protein per pound of body weight, scientific studies show 0.82g/lb is sufficient. Studies on bodybuilders training intensely found 0.75g/lb optimal. Exceeding 0.82g/lb provides no additional benefits and excess protein will be used for energy. The 1g/lb recommendation originated from copying steroid-using pros and flawed studies, not science. Less protein is needed with more training experience.
The document discusses various diets and macronutrients, analyzing the relationship between restricting calories, protein, fat, and carbohydrates, and subsequent weight loss. It presents research showing that restricting carbohydrates may correlate more strongly with weight loss than restricting other macronutrients. The long-term success of different diets is also examined, as well as the roles of hormones and energy balance in weight loss.
Sports Nutrition/Aminoacids/Weight ManagementPratheesh Jacob
Bodyfuelz Ltd is a leading sports nutrition company in India that was established in 2005. It has 150 distributors across the country and supplies products to the Indian Armed Forces and Sports Authority of India. The company's products include sports drinks, amino acids supplements, fat burners, and joint supplements. The document provides details on the composition, benefits, and directions for using these various supplements.
Raspberry ketones are compounds that some research suggests may help promote weight loss. The document discusses how raspberry ketones may increase a protein called adiponectin that regulates metabolism and fat storage. It would require eating over 50 pounds of raspberries per day to get the beneficial effects from foods, so supplements are recommended instead. The document provides tips on choosing a high-quality supplement and combining it with exercise and a healthy diet for best results.
This document summarizes Debbie Lloyd's doctoral dissertation on recovery schools. The dissertation examines recovery schools and area learning centers (ALCs) in Minnesota that serve students in recovery from substance use disorders. Key findings include that students in recovery schools have significantly lower rates of recent substance use and binge drinking compared to students in ALC programs and Minnesota students overall. The dissertation aims to understand how the school environment and peer influences impact substance use outcomes for students in recovery.
The document summarizes research on influences related to substance use and recovery among students. It finds that common reasons for past use among students included getting high, dealing with stress, and having important friends who used. The most influential reasons for not using included support groups, effects on family/friends, and having a higher power or sponsor. Students in recovery said schools could help by providing support from other students in recovery, drug-free activities, and being accountable if drug use is noticed.
A brochure of products that have been used in tow World Record events ( 26 hrs non-stop aerobics and 24 non-stop Barbequeing). BODYYFUELZ products are available only in India. We are looking for GLOBAL partners.
SITA's vision is for a highly connected airport experience where passengers can access information and complete tasks using their mobile devices. This includes checking in online, getting real-time flight status updates, finding the shortest security line with augmented reality, using biometrics for faster security, and boarding without queues. Airports aim to track bags and passengers end-to-end, allocate staff optimally based on real-time data, and provide personalized offers and services to improve operations and the customer experience.
The document discusses communication skills and provides an overview of key concepts including:
1) Models of communication including one-way, two-way, and transactional models.
2) The communication process and functions of communication such as informing, persuading, and expressing opinions.
3) Barriers to communication including noise, assumptions, emotions, and poor listening skills.
4) Non-verbal communication cues including visual cues like facial expressions and body language, as well as spatial cues around proximity.
WEIGHT MANAGEMENT Do it yourself Motivation and TipsRyan Fernando
A weight management presentation delivered at GOA in Jan 2013. Small tips to help you understand weight loss and what you should really be doing to start of as soon as you can!
What A women needs through stages in Life via NUTRITION?Ryan Fernando
1) Good nutrition is essential for women throughout different stages of their lifecycle from infancy to old age for optimal growth and health.
2) Key stages include infancy, adolescence, pregnancy, and lactation which require adequate energy and specific nutrient intakes.
3) Dietary guidelines vary depending on the life stage but generally include sufficient protein, vitamins, minerals, calcium, and other nutrients tailored to the needs of growth, reproduction, or aging.
The document discusses the pandas library in Python for data analysis and manipulation. It shows how to create pandas Series from lists, dictionaries, and other data structures. It demonstrates indexing, selecting, and modifying Series data. It also shows how to create DataFrames from dictionaries of Series and lists of dictionaries. Additional examples include reading CSV data into a DataFrame, descriptive statistics, filtering, and plotting histograms.
Energy expenditure & weight management aanzaldua23
The document discusses energy balance and weight management. It explains that energy balance is determined by the relationship between energy intake through food consumption and energy expenditure. Positive energy balance occurs when intake exceeds expenditure, leading to weight gain, while negative energy balance occurs when expenditure exceeds intake, resulting in weight loss. The document also outlines the major components of energy expenditure, including basal metabolic rate, physical activity calories, and the thermic effect of food, and notes the risks of being overweight or underweight.
Solar technologies- Introduction and BasicsSumiit Mathur
This is an introductory presentation used for training and building awareness towards Solar energy technologies , their uses, comparisons and day to day applications. This presentation is accompanied with a large no. of interactive video tutorials (not included here due to size constraints) to complete the understanding and to make the sessions lively. Contact me on sumitmathur80@gmail.com to know more.
The document provides steps for solving physics problems involving calculations of potential energy (GPE) and kinetic energy (KE). It gives the equations for GPE (GPE = mgh) and KE (KE = 1/2mv^2) and walks through solving several sample problems, such as calculating the GPE of an 8 kg cat 0.4 m off the ground (31.4 J). It emphasizes circling numbers, underlining the quantity to solve for, labeling variables, substituting into the equation, and including units in the final answer.
This document discusses methods for estimating total daily energy expenditure (TDEE). TDEE can be estimated by calculating basal metabolic rate (BMR) using tables or equations, adjusting for daily activity level, and adding the estimated energy cost of exercise. The document provides tables and examples to guide estimating BMR, selecting an activity level factor, and calculating weekly and daily exercise energy expenditure to determine overall TDEE. Accurately estimating TDEE and balancing energy intake can help manage body weight over the long term.
8 measurement of energy expenditure in athletesSiham Gritly
The document discusses various methods for measuring energy expenditure in athletes, including basal metabolic rate (BMR), maximal oxygen consumption (VO2 max), and respiratory quotient (RQ). It describes how BMR is the minimum energy needed at rest and accounts for 65-75% of total daily energy expenditure. VO2 max measures aerobic capacity while RQ indicates the ratio of oxygen used to carbon dioxide expelled. Total energy expenditure includes BMR, physical activity, and the thermic effect of food.
El documento expresa orgullo por Colombia, destacando sus exportaciones de café, su riqueza natural, su gastronomía, su música y artistas famosos. Resalta expresiones y palabras típicas del lenguaje colombiano, en contraste con sus equivalentes en otros países. Finalmente, anima a los receptores a sentirse orgullosos de ser colombianos y a compartir el mensaje.
Mark Kennedy's daily nutrition and exercise report from October 16-22 is summarized below:
On October 16, Mark consumed 1651 calories and burned 383 calories from a 30 minute run. His nutrition included a brownie, beef, peas, potatoes, carrots, almond milk and more.
On October 17, Mark consumed 2466 calories and burned 20 calories from a push-up workout. His meals included a banana, protein powder, yogurt and berries for breakfast, mushroom soup and beef for lunch, and asparagus, ground round and quinoa for dinner.
On October 18, Mark consumed 1967 calories with no exercise. His breakfast included bananas, raspberries and almond milk cereal.
Skipping your breakfast is stupid & consume sufficient proteins in the morning.Wouter de Heij
The addition of a protein-rich breakfast tot improve appetite control and combat obesity
Heather J. Leidy, PhD
IFT 2012
(with permission of H.J. Leidy)
Food Frequency Questionnaire-ValidationStudy-Cardiology2022.pptxKazuko Yoshizawa
A study was conducted to validate a food frequency questionnaire for a Japanese population. The study examined the validity of the intake of certain nutrients, including β-carotene, β-cryptoxanthin, folate, vitamin D, eicosatetraenoic acid, and docosahexaenoic acid, using the method of triads. The findings of this study were presented at two major conferences, ASN 2022 and Cardiology 2022. This study is important because it provides a valid and efficient tool for assessing the nutrient intake of the Japanese population by use of this questionnaire.
Trophic EP is a nutritionally balanced, hypercaloric liquid nutrition product intended for patients with high calorie and protein needs. It contains 1.5 calories per ml and is 18% protein, 52% carbohydrates, and 30% fat. The protein mix contains whey protein isolate, soy isolate protein, and calcium caseinate to aid in digestion and absorption. Trophic EP supports better nitrogen retention and controls lipids. It provides balanced vitamins, minerals, and protein to meet the nutritional needs of patients and help reduce complications and hospital stays.
Whey-based formulas are associated with improved gastric emptying times and fewer episodes of regurgitation compared to casein-predominant formulas. A study of 9 children with spastic quadriplegia found that whey formulas led to significantly less residual gastric content at 60 and 120 minutes compared to a casein formula, and also significantly fewer vomiting episodes. The type of whey formula did not significantly impact residual gastric levels.
This document summarizes Debbie Lloyd's doctoral dissertation on recovery schools. The dissertation examines recovery schools and area learning centers (ALCs) in Minnesota that serve students in recovery from substance use disorders. Key findings include that students in recovery schools have significantly lower rates of recent substance use and binge drinking compared to students in ALC programs and Minnesota students overall. The dissertation aims to understand how the school environment and peer influences impact substance use outcomes for students in recovery.
The document summarizes research on influences related to substance use and recovery among students. It finds that common reasons for past use among students included getting high, dealing with stress, and having important friends who used. The most influential reasons for not using included support groups, effects on family/friends, and having a higher power or sponsor. Students in recovery said schools could help by providing support from other students in recovery, drug-free activities, and being accountable if drug use is noticed.
A brochure of products that have been used in tow World Record events ( 26 hrs non-stop aerobics and 24 non-stop Barbequeing). BODYYFUELZ products are available only in India. We are looking for GLOBAL partners.
SITA's vision is for a highly connected airport experience where passengers can access information and complete tasks using their mobile devices. This includes checking in online, getting real-time flight status updates, finding the shortest security line with augmented reality, using biometrics for faster security, and boarding without queues. Airports aim to track bags and passengers end-to-end, allocate staff optimally based on real-time data, and provide personalized offers and services to improve operations and the customer experience.
The document discusses communication skills and provides an overview of key concepts including:
1) Models of communication including one-way, two-way, and transactional models.
2) The communication process and functions of communication such as informing, persuading, and expressing opinions.
3) Barriers to communication including noise, assumptions, emotions, and poor listening skills.
4) Non-verbal communication cues including visual cues like facial expressions and body language, as well as spatial cues around proximity.
WEIGHT MANAGEMENT Do it yourself Motivation and TipsRyan Fernando
A weight management presentation delivered at GOA in Jan 2013. Small tips to help you understand weight loss and what you should really be doing to start of as soon as you can!
What A women needs through stages in Life via NUTRITION?Ryan Fernando
1) Good nutrition is essential for women throughout different stages of their lifecycle from infancy to old age for optimal growth and health.
2) Key stages include infancy, adolescence, pregnancy, and lactation which require adequate energy and specific nutrient intakes.
3) Dietary guidelines vary depending on the life stage but generally include sufficient protein, vitamins, minerals, calcium, and other nutrients tailored to the needs of growth, reproduction, or aging.
The document discusses the pandas library in Python for data analysis and manipulation. It shows how to create pandas Series from lists, dictionaries, and other data structures. It demonstrates indexing, selecting, and modifying Series data. It also shows how to create DataFrames from dictionaries of Series and lists of dictionaries. Additional examples include reading CSV data into a DataFrame, descriptive statistics, filtering, and plotting histograms.
Energy expenditure & weight management aanzaldua23
The document discusses energy balance and weight management. It explains that energy balance is determined by the relationship between energy intake through food consumption and energy expenditure. Positive energy balance occurs when intake exceeds expenditure, leading to weight gain, while negative energy balance occurs when expenditure exceeds intake, resulting in weight loss. The document also outlines the major components of energy expenditure, including basal metabolic rate, physical activity calories, and the thermic effect of food, and notes the risks of being overweight or underweight.
Solar technologies- Introduction and BasicsSumiit Mathur
This is an introductory presentation used for training and building awareness towards Solar energy technologies , their uses, comparisons and day to day applications. This presentation is accompanied with a large no. of interactive video tutorials (not included here due to size constraints) to complete the understanding and to make the sessions lively. Contact me on sumitmathur80@gmail.com to know more.
The document provides steps for solving physics problems involving calculations of potential energy (GPE) and kinetic energy (KE). It gives the equations for GPE (GPE = mgh) and KE (KE = 1/2mv^2) and walks through solving several sample problems, such as calculating the GPE of an 8 kg cat 0.4 m off the ground (31.4 J). It emphasizes circling numbers, underlining the quantity to solve for, labeling variables, substituting into the equation, and including units in the final answer.
This document discusses methods for estimating total daily energy expenditure (TDEE). TDEE can be estimated by calculating basal metabolic rate (BMR) using tables or equations, adjusting for daily activity level, and adding the estimated energy cost of exercise. The document provides tables and examples to guide estimating BMR, selecting an activity level factor, and calculating weekly and daily exercise energy expenditure to determine overall TDEE. Accurately estimating TDEE and balancing energy intake can help manage body weight over the long term.
8 measurement of energy expenditure in athletesSiham Gritly
The document discusses various methods for measuring energy expenditure in athletes, including basal metabolic rate (BMR), maximal oxygen consumption (VO2 max), and respiratory quotient (RQ). It describes how BMR is the minimum energy needed at rest and accounts for 65-75% of total daily energy expenditure. VO2 max measures aerobic capacity while RQ indicates the ratio of oxygen used to carbon dioxide expelled. Total energy expenditure includes BMR, physical activity, and the thermic effect of food.
El documento expresa orgullo por Colombia, destacando sus exportaciones de café, su riqueza natural, su gastronomía, su música y artistas famosos. Resalta expresiones y palabras típicas del lenguaje colombiano, en contraste con sus equivalentes en otros países. Finalmente, anima a los receptores a sentirse orgullosos de ser colombianos y a compartir el mensaje.
Mark Kennedy's daily nutrition and exercise report from October 16-22 is summarized below:
On October 16, Mark consumed 1651 calories and burned 383 calories from a 30 minute run. His nutrition included a brownie, beef, peas, potatoes, carrots, almond milk and more.
On October 17, Mark consumed 2466 calories and burned 20 calories from a push-up workout. His meals included a banana, protein powder, yogurt and berries for breakfast, mushroom soup and beef for lunch, and asparagus, ground round and quinoa for dinner.
On October 18, Mark consumed 1967 calories with no exercise. His breakfast included bananas, raspberries and almond milk cereal.
Skipping your breakfast is stupid & consume sufficient proteins in the morning.Wouter de Heij
The addition of a protein-rich breakfast tot improve appetite control and combat obesity
Heather J. Leidy, PhD
IFT 2012
(with permission of H.J. Leidy)
Food Frequency Questionnaire-ValidationStudy-Cardiology2022.pptxKazuko Yoshizawa
A study was conducted to validate a food frequency questionnaire for a Japanese population. The study examined the validity of the intake of certain nutrients, including β-carotene, β-cryptoxanthin, folate, vitamin D, eicosatetraenoic acid, and docosahexaenoic acid, using the method of triads. The findings of this study were presented at two major conferences, ASN 2022 and Cardiology 2022. This study is important because it provides a valid and efficient tool for assessing the nutrient intake of the Japanese population by use of this questionnaire.
Trophic EP is a nutritionally balanced, hypercaloric liquid nutrition product intended for patients with high calorie and protein needs. It contains 1.5 calories per ml and is 18% protein, 52% carbohydrates, and 30% fat. The protein mix contains whey protein isolate, soy isolate protein, and calcium caseinate to aid in digestion and absorption. Trophic EP supports better nitrogen retention and controls lipids. It provides balanced vitamins, minerals, and protein to meet the nutritional needs of patients and help reduce complications and hospital stays.
Whey-based formulas are associated with improved gastric emptying times and fewer episodes of regurgitation compared to casein-predominant formulas. A study of 9 children with spastic quadriplegia found that whey formulas led to significantly less residual gastric content at 60 and 120 minutes compared to a casein formula, and also significantly fewer vomiting episodes. The type of whey formula did not significantly impact residual gastric levels.
Mr. S is a 59-year old man diagnosed with stage 1 COPD who has experienced weight loss from 68kg to 59kg. He was referred to a dietitian for a diet consultation to address his poor appetite and malnutrition. The dietitian assessed his nutrition status and designed a 2,200 calorie diet plan focusing on small, frequent meals high in calories, protein, and antioxidants to support his lung function and delay COPD progression.
This document provides a free printable food journal template to help users track their daily calorie, protein, carbohydrate, and fat intake. It includes tips for making food journaling easier, such as estimating portion sizes and using an online nutrition database. A sample entry is also included showing a woman's 1400 calorie daily food plan broken down by meal. The document was created by Elite Training Partners LLC to help people lose or manage their weight.
The document discusses the key nutrients needed by the human body and their functions. It explains that carbohydrates, fats, proteins, vitamins, minerals, fiber, and water are the basic components of food and are essential to sustain life and support cellular functions. The document provides recommendations for daily intake of calories, macronutrients, vitamins, and minerals to support a balanced, healthy diet. It compares "good" and "bad" sources of nutrients and emphasizes choosing whole, minimally processed foods over refined and processed options.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of food sources of carbohydrates, proteins and fats are also listed, along with guidance on using Lucozade sports nutrition products before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of food sources of carbohydrates, proteins and fats are also listed, along with guidance on using Lucozade sports nutrition products before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel for exercise and muscle growth. Examples of food sources of carbohydrates, proteins and fats are also listed, along with guidance on using Lucozade sports nutrition products before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of foods and portions are given for carbohydrates, proteins and fats. Nutritional supplementation products from Lucozade Sport are also recommended before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of food sources of carbohydrates, proteins and fats are also listed, along with guidance on using Lucozade sports nutrition products before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel for exercise and muscle growth. Examples of food sources of carbohydrates, proteins and fats are also listed, along with guidance on using Lucozade sports nutrition products before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of foods and portions are given for carbohydrates, proteins and fats. Nutritional supplementation products from Lucozade Sport are also recommended before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of food sources of carbohydrates, proteins and fats are also listed, along with guidance on using Lucozade sports nutrition products before and after exercise to aid in recovery.
The document provides nutrition guidelines and calorie intake recommendations for three individuals (Andy, Mark, Russell) on a 4-week strength training program. It details their basic stats, recommended daily calorie and macronutrient intake to provide enough fuel and protein for exercise and muscle growth. Examples of food sources of carbohydrates, proteins and fats are also listed, along with guidance on using Lucozade sports nutrition products before and after exercise to aid in recovery.
Similar to Advances in nutrition wlaking tall clinic 2012 (20)
1. Sports Nutrition Strategies
SUMMARY for
How to Eat? Coaches, Players & Physiotherapists
When To Eat?
What to Eat?
Hydration Strategies?
Supplements? BREAKTHROUGH THE BARRIERS of CURRENT PRACTICES
Competition Diets?
Training Diets? GOA 2012
2. Ryan Fernando
M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom
M.Sc. Clinical Biochemistry - Goa Medical College – India.
3. Ryan Fernando –Sports Nutritionist
Prashant
Karmarkar,
PARALYMPIAN and Dinaz Vervatwala 26
Asian Gold Hrs of Non-stop
Medallist in Aerobics
Swimming Sushil Kumar - Wrestler
Olympic Silver Medallist London 2012,
Bronze Medallist Beijing 2008.
6. FATTY AMINO
ACIDS ACIDS GLUCOSE
Cell Membrane
Inside Cell
Anaerobic Some
(without oxygen) ATP
Aerobic Lots of
(with oxygen) ATP
University of Arizona, Winning Sports Nutrition, 2004
7. Focus on Muscle Enhancements
33% 34%
TRAINING
NUTRITION
REST & RECOVERY
33%
8. Benefits of Proper Nutrition
• Decreased time of recovery
• Increased energy
• Decreased loss of muscle tissue in-season
• Increased stamina
• Decreased percent body fat
• Injury prevention
• Improved health
• IMPROVED PERFORMANCE!!
9. THERE ARE TWO TYPES OF
NUTRITION
FOR CREATING
A
SUCCESSFUL
ATHLETE
FOUNDATION PERFORMANCE
NUTRITION NUTRITION
15. Biomechanics –
What happens when you exercise?…
Digestion
Excretion
Heart rate Catabolism
Respiratory rate
Cardiac output
Blood pressure
16. Performance Nutrition
• RULE 1 : Eat five times a day
• RULE 2: 1/2/3 fat/protein/carbohydrate
• RULE 3: What am I going to be doing for the
next three hours of my life.
• RULE 4: Negative and Positive calorie periods
for Fat burning and Muscle Gain.
• RULE 5: SUPPLEMENT
17.
18. High Intensity Activity Low Intensity Activity
Glucose
Fatty Acids
Amino Acids
University of Arizona, Winning Sports Nutrition, 2004
19.
20. HOW DOES A PLAYER KNOW HOW MUCH TO CONSUME
• Height
• Weight
• Fat %
• Determine Resting Energy Expenditure
• Determine Hrs of Play
• Determine total calorie required.
• Decide on Protein, Carbohydrate and Fat %
• Decide on Meal timings
21. How much Hydration does a player
need?
Weigh a player before a
session
Weigh a player after session(
remove wet clothes)
Weight loss = Litres of water
consumed
Ex 2 kgs loss = Min 2 lits
replenished
22. Why does a player need
to Drink fluids?
For every 2% Weight loss a player
looses 15-30% performance
Sodium loss is 5 times that of
Potassium
23. Why does a player need a sports
Drink?
• For over 2hrs of play, performance drops badly
• Replenish 6-8% Glucose
• Replenish 5:1 Sodium to potassium
• Upto 2 litres of Sports Drink a day is okay.
24. COACHING NUTRITION
• TRAINING • Competition
– Insist on Hydration – Insist on supplements like
– Encourage breaks for sports drinks, dry fruits,
snacking energy bars, Whey protein
– Make sure players eat as – Ensure compliance of
soon as a session is over Drinking water
– Cold Showers help – Eat smaller meals more
stimulate appetite frequently
– Ask a Sports Nutrition – DO not eat ½ before game
Expert to guide your – Ask a Sports Nutrition
students on daily meal Expert to guide your
plans students on Competition
meal plan
25. What Areas can a Coach
Watch?
• Players Weight
• Energy levels during training and Match
• Are they Hydrating all the time
• Are they eating well
• Have they got their nutrition planned.
• Basic blood tests for Haemoglobin, Genetic
Testing, Vitamin Deficiencies, Liver and kidney
functions, Muscle breakdown.
26. Favourite foods
• PRE TRAINING
– Milk
– Dry Fruits
– Cheese
• DURING TRAINING
– COCONUT WATER
– BANANA
– NUTS
• POST TRAINING
– Milk
– Eggs
– Noodles
– Curd Rice
– Smoothies
27. Favourite Supplements
( Under Nutritional Supervision above 12yrs)
• WADA compliant ( Generic and not Brand specific)
– Sports Drinks
– Multivitamins and Minerals
• Vit C, Vit D, B-complex
• Calcium, magnesium, Zinc
– Whey Protein
• Whey Isolate post training
• Whey Hydrolyzed during the day
– Casein
• At night before sleep
– Energy Gels & Bars
– Carnitine & Green Tea
38. Injury Recovery
• Glutamine 5-20 gms with Juice twice a day.
• Vitamin C 500 mg – 2000mg
• Glucosamine 1500mg with Chondroitin
Sulphate.
• Whey Protein
• Multivitamin
39. TURN YOUR GAME on its Head through
Sports Nutrition
For a SMASHING SUCCESS contact me
RYAN
ryan@quanutrition.com or 99 00 00 9080
I can help Design a SPORTS NUTRITION PROGRAM for your genetics, age, and
intensity of training and competition.
40. Basic Thumb rules
• 30-60 gms of Carbs per Hr of exercise
• 0.1 gm Carbs per kg of bodyweight per 2 hrs.
• 1.5-2.0 gms protein per kg of bodyweight split
over 6 meals. Post game 25-30gms best.
• Amino Acids BCAA and Glutamine 10gms each
best for PRO players.
• Omega-3 2gm-5gms per day.
• Calcium and magnesium supplementation.
• Check for VIT D, Vit B12 levels