• Nutrition- Eat Like A Pro, Fuel Like A Champion

Nutrition bridges the gap between energy and performance.  It is vital to fuel your brain which is the motor which drives every function in your body.

Sports Nutrition Principles

• Calories=Fuel
• Carbohydrates= fuel for the brain and muscles
  • complex carbs are best ie: whole grains
  • defficiency creates fatigue
  • should have 3g of fiber per serving
  • veggies- 2.5 cups per day eat a variety of color

• Protein= repair and recover
  • If you do not get enough your body will break down
  • athletes have higher requirements
  • .6-.9g per pound of body weight
    • 120lb athlete needs 72-108g protein per day
  • should come from a variety of foods
  • lean sources chicken fish, yogurt
  • should have protein with every meal

• Fats=calorie dense fuel source
  • omega 3 are best
  • saturated/trans fats are bad fats
  • fat free diets are very bad for you
  • fat stores vitamins ADEK
  • essential nutrient
  •  olive oil, nuts

•  Hydration
  • should have a hydration schedule
  • should be done throughout the day not just during activity
  • by the time you are thirsty your already dehydrating
  • watch urine color-dark straw color is sign of dehydration
  • ideal solution is water or 6-8% carbohydrate solution containing vital elctrolyte replacement (Gatorade)
  • should not drink Gatorade unless you are active
  • stay away from sugary and soft drinks
  • energy drinks are not a good source of energy and are dangerous for children to comsume

• Nutrient Timing- What and When
  • Pre competition varies do not experiment on game day
  • should have good meal 3-4 hours prior to game high in complex carbs
  • small snack within 1 hour of game sports drink energy bar
  • stabilizes blood sugar

• Recovery

  • within 15-30 miutes post comp
  • 3-4g carb/1g protein is ideal ratio
  • low fat chocolate milk has been shown to be one of the best recovery drinks out there.  Can use other flavors.
  • Wheaties was compared to sports drink for recovery and was much better
  • Meal should be high in good qulaity carbs and protein very important