Nutrition and HydrationNutrition and Hydration

1. Increase protein intake2. Increase carbohydrate intake 3. Maintain (don’t increase) body

water and electrolytes

4. Daily4. Daily multivitamin 5. No nutraceuticals

Nutrition - the Big ThreeNutrition - the Big Three

Proteins: Building blocks for

muscle

EnergyCarbohydrates : EnergyFats: Energy

ProteinProtein

FunctionsFunctions• Essential building Essential building

blocks of lean tissueblocks of lean tissue Muscle, blood cells, Muscle, blood cells,

hormones, bone, hormones, bone, enzymes, etc.enzymes, etc.

• Secondary energy Secondary energy sourcesource

Made up of 20 Made up of 20 amino acidsamino acids

How Much Protein Do I Need for How Much Protein Do I Need for Maximum Strength Increase?Maximum Strength Increase?

0.8 gm/pound of body wt/day

140 gms for 175 lb student)

Where Do I get 140 grams of Where Do I get 140 grams of Protein From?Protein From?

Tuna - approx 8 gms/oz Chicken - approx 8 gms/oz Protein bars - approx 30 gms Protein shakes - approx 16 gms

CarbohydratesCarbohydrates

Complex CarbsComplex Carbs ExamplesExamples

Whole grains, fruits, Whole grains, fruits, vegetables, brown rice, etc vegetables, brown rice, etc

Longer to break down than Longer to break down than simple carbssimple carbs

Result in lower insulin Result in lower insulin response than simple carbsresponse than simple carbs

FiberFiber Insoluble – does not Insoluble – does not

dissolve in waterdissolve in water Soluble – dissolves in waterSoluble – dissolves in water

FatFat

20-25% of total diet, 20-25% of total diet, not more than 30%not more than 30%

Most concentrated Most concentrated form of energyform of energy

Types of fatTypes of fat Unsaturated Unsaturated

MonoMono PolyPoly

Saturated (limit Saturated (limit intakes)intakes)

Trans (limit intakes)Trans (limit intakes)

USDA Recommendations Grains

6oz. everyday Vegetables

2.5 cups everyday Fruits

2 cups everyday Milk

3 cups everyday Meats & Beans

5.5 oz. everyday Fats

Limit intake Mostly from fish, nuts,

vegetable oils Limit butter, margarine,

shortening, and lard Sugar and Salt

Limit intakes

Hydration - the Basics

You lose about 2-3 liters of water a day in urine and breathing

You lose about 500cc of water an hour when in the water

You lose about a liter an hour sweating during strenuous athletic events in warm weather

Rehydration - How to Do It Right

Baseline of 3 liters a day An extra liter of water for every two hours in the

water An extra liter of water for every hour of PT/Runs Don’t be thirsty but don’t overhydrate Keep your urine clear Alternate water with energy/electrolyte drink

when possible

Rehydration - If you get it Wrong

Too LITTLE Water

Decreased athletic performance

Heat Stroke

Dropped from Training

Rehydration - If you get it Wrong

Too MUCH Water

Bloating

Urinary frequency

Immersion Pulmonary Edema

Convulsions and death possible

How to lose weightHow to lose weight

► NOT AS EASY AS NOT AS EASY AS GAINING WEIGHT!GAINING WEIGHT!

► DietDiet► ExerciseExercise

Weight trainingWeight training CardioCardio

► Physical ActivityPhysical Activity► Combined Effort (4 Combined Effort (4

pronged approach)pronged approach)

Substances to Avoid Anabolic steroids Ephedrine Ma Huang DHEA/Androstendione Chromium Picolinate Creatine Hydroxymethylbutyrate (HMB) Alcohol

Nutraceuticals

Definition: Non - nutrient substances alleged to have some beneficial athletic or body-building effect

Warning!It’s not about making you a better athlete.It’s about making them money.

What does that mean about Alcohol? Fat + Alcohol will

be turned into Fat Carbs and Protein

can contribute to Fat increase…but not directly as most believe

When considering a diet…need to consider Alcohol…

Once Again: The Right Way

1. Increase protein intake

2. Increase carbohydrate intake

3. Maintain (don’t increase) body water and electrolytes

4. Daily multivitamin

5. No nutraceuticals