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