markus hs athletic nutrition course
DESCRIPTION
EdTech 503Athletic Nutrition CourseFall 2009TRANSCRIPT
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Nutrition for Performance and Recovery
Tiger AthleticsFacilitator: Erin C. Markus
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Course Description
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.
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Course Objectives
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
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What we will be discussing
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
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Some scary numbers
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
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Benefits of Nutrition
Energy for mental and physical activities
Higher nutrient intake Stay healthier Increased attentiveness Improved behavior
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Menu Decisions
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
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Meal Choices
Breakfast Healthy Fiber
Cereals Fruit Juice (100% not
from concentrate) Yogurt Bagels Eggs Meats Smoothies
Lunch Peanut Butter
Sandwich Meat Sandwich Salads (watch
dressing!) Cheese Crackers (Whole
grains) Fruit Vegetables Smoothies Rice
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Hydration (Fluid Intake)
Helps with nutrient transport in body, joint movement, and digestion
Increases coordination Maintains body temperature Helps you sweat! Performance increase What is DEHYDRATION??
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How to monitor hydration: Urine color
1 - 3 = Optimally Hydrated
4 - 6 = Slightly dehydrated should
drink more 6 - 8 =
Dehydrated, must drink more
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Practice/Game Fluid Intake
Before Drink 12-20 oz. 2-3 hours before
During Drink 6-12 oz. every 15-20 minutes
After Drink 24 oz. gradually afterwards
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Recovery nutrition
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
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Chocolate Milk??
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!!
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Sample Recovery Foods
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
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Game Day Nutrition
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
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Final thoughts…
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
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Finally…
ASK YOUR COACHES ANY QUESTIONS YOU HAVE
ABOUT YOUR NUTRITION AND FITNESS!!
We are here for YOU!!
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Assessment and Nutrition Log 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.
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Quiz Time!!
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%
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If you are properly hydrated, your urine color will be:
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
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With each meal, you should be drinking water, milk, or:
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
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Chocolate Milk is a good recovery drink.
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
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Which of the following is NOT a good snack choice?
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
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The two most important nutrients in your diet for exercise are:
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
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Quiz
Your Score {score}
Max Score {max-score}
Number of Quiz Attempts
{total-attempts}
Question Feedback/Review Information Will Appear Here
Review QuizContinue
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Sports Nutrition Log
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:
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Nutrition Log SampleNutrition Log for
____________ SAMPLE:
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