2. Name of Class: Nutrition for Performance and Recovery
Grade Level: 9-12 Student Athletes
Learners: This course will be mandatory for all student-athletes prior to
their sport season. This course must be taken before your first
competition. The course will be given prior to each sport season for all
athletes. If you have taken this course during another sport season this
school year, you do not need to re-take the course.
Instructional Goal: In this course, you will learn the basics of eating
healthy for optimal athletic performance. The nutritional focus for this
course will be pre-activity nutrition, nutrition during activity, and post-
activity recovery nutrition. You will also learn the signs and symptoms of
dehydration and how to prevent it.
Evaluation and Assessment:
You will be given two assessments during this course. A summative quiz
will be given at the end of the course. You will then maintain a nutrition
daily log for the first two weeks of your season, and will submit the log
electronically at the end of the two weeks for full course credit.
3. The Athlete will:
Understand the benefits of nutrition in athletics
Be able to make smart menu decisions
Know how to define and recognize dehydration
Know how to hydrate before, during, and after
practices or games
Be able to define recovery nutrition and make wise
recovery food and drink choices
Be able to make smart game-day nutritional choices
Be able to keep and maintain a daily nutrition log
4. Eat a healthy breakfast daily
Healthy choices
Proper amount to wake up metabolism
Be aware of your fluid intake needs
Is it hot outside or in the gym?
Is my body thoroughly hydrated?
Remember to refuel after workouts
Timeliness
Food/Drink choices
5. According to the United Dairymen of Idaho:
- 30% of adolescent athletes skip breakfast
- 25% skip lunch
- 86% eat at fast food restaurants each week
- Less than 70% of kids ages 12-19 eat
breakfast
6. Energy for mental and physical activities
Higher nutrient intake
Stay healthier
Increased attentiveness
Improved behavior
7. Include 3 food groups from the Food Guide
Pyramid
Include Carbohydrate and Protein
Water, milk, or 100% juice with every meal
and water throughout the day
Small, healthy snacks throughout day
9. Helps with nutrient transport in body, joint
movement, and digestion
Increases coordination
Maintains body temperature
Helps you sweat!
Performance increase
What is DEHYDRATION??
10. 1 - 3 = Optimally
Hydrated
4 - 6 = Slightly
dehydrated should
drink more
6 - 8 = Dehydrated,
must drink more
11. Before
Drink 12-20 oz. 2-3 hours before
During
Drink 6-12 oz. every 15-20 minutes
After
Drink 24 oz. gradually afterwards
12. Takes 24-36 hours for muscles to recover
(replace muscle glycogen for energy)
Consume carbohydrates and protein snacks
within 30 minutes of exercise to reload
muscles within 12-16 hours
Peanut butter sandwich, chocolate milk,
banana
13. 90% water
Good carbohydrate for refueling
Contains Calcium and Phosphorus for bones
Contains Potassium for muscle recovery and
fluid regulation
B-vitamins for energy
Tastes great!!
14. Granola or breakfast bar
Cheese or String Cheese
Hard Boiled Egg
Bagel with Peanut Butter
Chocolate Milk
Crackers and Cheese
Burrito
Fruit
Carrots, Celery
Smoothies
15. Stick with 3 meals a day with healthy snacks
in between
Even for early morning games, you still need
to eat something such as: Oatmeal,Granola,
Yogurt, Smoothie, Cereal, Fruit
Remember recovery nutrition after or
between games
16. Eat Breakfast every day
Start the day with the necessary needs to keep
you alert and competing strong
Monitor Fluids
Maintain fluid intake all day and do not show up to
play dehydrated
Recover
Replace any fluid loss
Bring your body back up to it’s full potential
18. There will be two forms of assessment for this
course.
1. There will be quiz on the following slides that you
will take, covering the information you learned
about today. Follow the directions on the quiz.
2. On the final slides will be given directions on how to
maintain a nutritional log for two weeks to keep
track of your sports nutrition before, during and
after practices or games. This form will be
submitted to the instructor via e-mail.
19. Click on the following slides to take the quiz
for this course.
Some questions will give you two chances to
find the correct answer.
Your grade will show when finished.
You must pass with an 80%
20. A) light in color
B) dark in color
C) no color
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completely SubmitSubmit ClearClear
21. A) soda
B) tea
C) juice
D) energy drinks
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completely SubmitSubmit ClearClear
22. A) True
B) False
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completely SubmitSubmit ClearClear
23. A) Granola Bar
B) Fruit
C) Potato Chips
D) Yogurt
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completelyTry again SubmitSubmit ClearClear
24. A) Carbohydrates and Protein
B) Zinc and Potassium
C) Calories and Oxygen
D) Vitamin E, C, and D
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completelyTry again SubmitSubmit ClearClear
25. Your Score {score}
Max Score {max-score}
Number of Quiz
Attempts
{total-attempts}
Question Feedback/Review Information WillAppear
Here
Review QuizContinue
26. You will receive an e-mail attachment with a nutrition log
attached. If you do not have an e-mail, notify the
facilitator.
Save the form to your computer and record your diet for
two weeks using the form.
When finished, you will e-mail the form to the facilitator,
unless other arrangements have been made. If you have
any questions, please speak with the facilitator.
A preview of what the nutrition log looks like is on the next
slide.
When the two weeks are up, please submit your Log to the
facilitator’s e-mail address, which is listed below:
erinmarkus@u.boisestate.edu
27. Nu tr ition Log for
____________
SAMP LE:
Date (Week 1) Breakfast Lunch Dinner Snacks
Monday Two Eggs
Toast
Orange Juice
Ham Sandwich
Apple
Graham Crackers
Water
Baked Chicken
Carrots
Stuffing
Milk
Granola Bar
Yogurt
Pretzels
Orange
Tuesday
Date (Week 1) Breakfast Lunch Dinner Snacks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday