your fitness. connected....proper/better nutrition can maximize potential performance: finish the...

Your Fitness. Connected.

PERFORM BETTER

PERFORMANCE

NUTRITION Proper Nutrition Makes A Good Athlete Great

And A Great Athlete Better

…………………………………………………….....................

PERFORMANCE NUTRITION

• Nutrition is 100% Is Responsible for Energy Potential & Exercise-Induced Results

• Only bad things happen if you don’t eat - and nothing special happens if you eat poorly

THE FOUNDATION

……………………………………………………..................... TODAY’S OBJECTIVE

Demonstrate how you to use nutrition as a specific strategy of the training routine to:

Maximize energy levels

Increase training intensity

Enhance recovery

Decrease risk injuries

Support immune function

Improve results (performance, muscle gain, body fat, body weight)


Proper/better nutrition can maximize potential development:

Height, muscularity, Ideal playing weight & body composition

Speed & vertical jump

Energy levels & endurance

Focus, concentration & confidence

Steady flow of the right stuff guarantees maximum development.


……………………………………………………..................... PROPER/BETTER NUTRITION CAN MAXIMIZE POTENTIAL PERFORMANCE:

Finish the “4th quarter” or “last round” as strong/stronger than 1st • Keep going while opponents fade

Fully recover so every practice/game is better • Build & repair muscle faster, reduce injury, strengthen immune system

You Will Become What You Eat – Or What You Don’t Eat


……………………………………………………..................... THE BASIC RULES OF PERFORMANCE NUTRITION

#1 RULE – Eat the Right Amount

• Too much energy is stored, too little takes away, not enough prevents growth

• Total calories are specific to YOU

#2 RULE – Eat the Proper Foods & Ratio of Foods

• The makeup of calories influences performance, energy levels and recovery

#3 RULE – Meal Timing to Load Energy Systems, Hydrate, Recover & Build

• Take advantage of how food influences reactions in the body

#4 RULE – Supplement Properly

• Deliver what traditional food can’t to grow stronger, healthier, play better & longer & maintain ideal weight


Integrate to be your best

…………………………………………………….....................

• Total calories are determined by: body statistics, personal activity, the body composition goal and timeframe, which is often dictated by the demands of the sport or desired appearance. While the ratio of the macronutrients within those calories can be manipulated to improve performance. • One single fact determines the rate of weight/fat lost: the average daily calorie deficit, which is the difference between how much energy is expended and the amount supplied (and you can’t spot reduce). When weight/fat loss is necessary, the athlete should proceed at a pace that does not compromise performance gains. Same is true for weight gain.


Weight Control For Performance

RULE 1: EAT THE RIGHT AMOUNT

…………………………………………………….....................

• Protein 20-35% • Tissue repair & building • Generally 1gm/LB of body weight

• Carbohydrate (CHO) 50-70% • Fills the primary energy system that needs constant refueling for maximum performance • Generally a 2:1 CHO:P ratio unless prolonged caloric restriction • The greater the endurance need, the higher the CHO requirement

• Fats: 15-30% • Generally the remaining calories after CHO & protein needs are met


RULE 2: EAT THE PROPER FOODS & RATIOS

…………………………………………………….....................


Better Carb Meal Choices

• Whole grains (except pre-game meal – use refined grains)

─ Pastas

─ Cereals

─ Breads

─ Rice

• Potatoes

─ Any kind (avoid French Fries, especially before activity)

• Fruits & veggies

─ Any kind (minimize pre-game)

Not-So-Great Carb Meal Choices

• French Fries

• Fruit juices

• Caloric sodas of any kind

• Candies including chocolate

• Donuts

• Chips

• Anything fried

RULE 2: EAT THE PROPER FOODS & RATIO

…………………………………………………….....................


Better Protein Meal Choices

• Lean meats

– Chicken

– Turkey

– Beef (fillets, flank, ground, round, etc.)

– Most any Fish

• Shakes/bars when necessary

– Convenient fill-in for meal missing protein

• Soy products

• Eggs

• Beans, lentils, nuts, whole grains

- Not pre-game/train meal

Not-So-Great Protein Meal Choices*

• Fatty meats

– Bacon

– Untrimmed steaks

– Most fast food burgers

• Fried meats

– Chicken including tenders, etc.

– Fish and chips

• Average hot-dog

*Never within one hour of event

RULE 2: EAT THE PROPER FOODS & RATIO

……………………………………………………..................... RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD


Pre-Training Eating

Major meal - 2-3 hours before

• High carb (50-65%), moderate protein, low fat

o Ex: Turkey sub, chicken & rice, spaghetti, cereal & fruit/juice

Snack – 10-40min before

• Carb & protein in liquid form for rapid digestion & absorption to top

off fuel tank & decrease exercise induced damage

Goal: stomach “empty”, energy systems full, BS stable, hydrate



150-350 calories* depending on body size, sport & last meal 1/4 of body weight in grams of carbohydrate

10-25 grams of protein

Ex: Take ½ before & ½ after

*MAY USE FEWER CHO/CALS DURING PROLONGED CALORIC RESTRICTION ON TRAINING DAYS (I.E. DURING NECESSARY WEIGHT /BF REDUCTION)

IDEAL PRE/POST FOR MOST ATHLETES*

…………………………………………………….....................


During Exercise

Unless activity is greater than 60 minutes, eating is not necessary

• Goal to spare muscle glycogen to prolong activity

Various options for endurance activities and multiple game days, depending on venue:

• Sports Drinks <8% carbs

• Gels, bars, etc.

• Bananas

• Avoid juice (fructose) and soda

• Limit to ~30-60 grams per hour (some can absorb 78g/hour)

o Experimenting during training is necessary

RULE 3: MEAL TIMING TO LOAD ENERGY SYSTEMS, HYDRATE, RECOVER & BUILD

…………………………………………………….....................


Post-training Eating

Immediately after activity use same “Pre” formula

• Goal – replenish glycogen, supply building blocks for recovery and growth

o “Rebuilding” window open up to 60 minutes after exercise

o Muscles highly sensitive to nutrient uptake

o Research shows liquid formulas with carbs and protein enhance glycogen resynthesis, decreases muscle breakdown while increasing synthesis and helps immune functions

1-2 hours after consume regular meal


…………………………………………………….....................


Early morning training

• Eat a large pre-training type meal the night before

• Consume only the pre-workout snack before

Tournament play (multiple games)

• <1.5Hr break: bars and hydration/electrolyte recovery drink

• 1.5-2.5Hr: small pre-training-type meal

• >2.5Hr: normal pre-training meal



Fluid Recommendations • 16 ounces 2 hours before activity

• 8-16 oz more on hot OR humid days

• 4-8 oz every 20 min • Drink 20 oz for every pound lost

Special Considerations for Youth • Tolerate heat less efficiently • Thirst mechanisms are underdeveloped • Youth generally do not consume enough fluid before and

during training


…………………………………………………….....................

Maximize training outcomes for experienced athletes & exercisers while maintaining ideal body weight.

RULE 4: SUPPLEMENT PROPERLY


…………………………………………………….....................


Goal: • Improve training-induced performance/size results while

maintaining ideal playing weight and avoid plateaus when compared to a non-supplemented state

Objectives: • Speed recovery from intense or prolonged training bouts

• Minimize protein breakdown while maximizing synthesis in order to produce continuing muscle/performance gains

• Supply known energy compounds/substrates to improve the training/event session without little to no calories

• Reduce/prevent injury & strengthen immune system


……………………………………………………..................... RULE 4: SUPPLEMENT PROPERLY

RESULTS


Specific supplement programs based on individuals can contribute*:

Bigger: Increase results by at least 10-20%

Faster/higher: Should allow you to beat all your personal records

Ex: combine training: .1-.2 better 40; 2-2.5in vertical

Stronger: Increase strength results 10-30%

Last longer: decrease time to exhaustion 10-15%

Significantly decrease fatigue perception

Extended competitive/playing lifespan including reduced injury

*All increases are when compared to not using supplements and all else equal

…………………………………………………….....................

MINIMUM SUPPLEMENTS This non-contact injury was 100% related

to under-nutrition - lack of bone mass from not enough calcium, vitamin D and other related micronutrients

1. Multi with Vitamin D 2. Calcium only as needed

• 1000-1300mgs/d



……………………………………………………..................... • Multivitamin & Mineral with Vitamin D

• 600-1200IUs of Vit D

• Pre/Post CHO & Protein Supp for recovery and/or weight gain As Needed Calcium Do the best you can to get 1000-1500mgs from the diet. Using shakes as directed (1 serving with milk ~400mgs) and recommended diet should achieve the goal. If you fall short supplement as needed Marine Omega-3s Take 1 daily if not consuming 2-4 svgs/wk of fatty fish (~360EPA/240DHA–3:2 ratio) * What about Creatine? 16* or older, parent decision after digesting the facts http://www.dotfit.com/sites/63/templates/categories/images/1292/Creatine_Supplementation_and_Youth.pdf

*NIH: puberty generally happens for girls between ages 10-14yrs and 12-16 for boys

Supplement Properly: Youth & Competitive High School Athletes


http://www.dotfit.com/sites/63/templates/categories/images/1292/Creatine_Supplementation_and_Youth.pdf

http://www.dotfit.com/sites/63/templates/categories/images/1292/Creatine_Supplementation_and_Youth.pdf

……………………………………………………..................... Word Document I

Adult Mid-Ultra Endurance or Continuous Play Athletes Not Necessarily Seeking Weight Gain

Including but not limited to: • Soccer, tennis, basketball, ultra endurance and specific longer track & field activities, etc. • All general recovery and performance enhancement goals without concomitant weight gain

Word Document II Adult Size, Power and Strength Athletes

Including but not limited to: • Football, weight lifters, specific track & field activities, sprint & jumping sports, etc. • General muscle, weight and performance gain goals for most any non-endurance athlete



Sample Timed Athletic Performance Menu

……………………………………………………..................... MAKING ADJUSTMENTS FOR WEIGHT GAIN

If weight gain* doesn’t occur every 2 weeks:

• Increase calories 100-250 per day

• Consume equal amounts of carbs and protein, moderate fat

• Use pre/post formulas to take advantage of metabolic window

• Supplement properly

*Males 1/2lb of LBM/wk; Females 1/4lb


…………………………………………………….....................

Calories • Slightly below current daily burn (~250-500)

Macronutrients • 40-65%* carbs, 15-35% protein, 20-30% fat

• Protein requirements

o Up to 1gm/LB or more depending on diet severity

Resistance training at least 2x/week

*Unless prolonged caloric restriction


MAINTAINING MUSCLE DURING WEIGHT LOSS

…………………………………………………….....................

Measurable progress should occur regularly

• Weight, inches, body fat

Adjustments if progress slows

• Increase daily activities/steps

• Increase workout time or intensity

• Decrease calories by 200-300 o Repeat after 2 weeks if no change

• Supplement properly to feed muscle while starving fat


MAINTAINING MUSCLE DURING WEIGHT LOSS

……………………………………………………..................... THE BASIC RULES OF PERFORMANCE NUTRITION

#1 RULE – Eat the Right Amount

• Too much energy is stored, too little takes away, not enough prevents growth

• Total calories are specific to YOU

#2 RULE – Eat the Proper Foods & Ratio of Foods

• The makeup of calories influences performance, energy levels and recovery

#3 RULE – Meal Timing to Load Energy Systems, Hydrate, Recover & Build

• Take advantage of how food influences reactions in the body

#4 RULE – Supplement Properly

• Deliver what traditional food can’t to grow stronger, healthier, play better & longer & maintain ideal weight


Integrate to be your best

…………………………………………………….....................

• By “topping off” the energy systems, one maximizes power/strength & endurance (time to exhaustion) and maintains thinking power, offering the potential to then maximize skills and experience throughout the playing period

• Personalized diet & supplement programs play a significant role in progressive development

• The degree to which athletes improve their nutritional practices will relate to the strength with which you incorporate nutritional education into the home and/or program*

– Remember that “bad foods” will replace the right foods

– If it’s not there, you won’t eat it

BOTTOM LINE FOR COACHES, PARENTS & ATHLETES:

PAYING ATTENTION TO DETAILS WINS*!


1. The right product – the “big idea” Sell what’s unique/special about the idea

2. Passion for the product Breeds hard work, leading by example & an infectious positive attitude

3. Commitment to deliver & finish – don’t give up

4. Patience – never go from A to C without going to B

5. Integrity – truth over popularity

Realize there are no boundaries except ones you set

Challenge yourself to make a difference not just a living – because that’s how you find financial and spiritual success

MY 5 RULES FOR LONG-TERM

BUSINESS SUCCESS

Today’s Presentation &

Done-for-You Meal Plans

2250 - 5000 Calories All Levels: • Youth • Adult • Professional

1. Performance Nutrition Trainer Tool Kit

www.dotfit.com/PerformanceToolKit

FOUR RESOURCES TO REMEMBER

http://www.dotfit.com/PerformanceToolKit

2. 100+ Performance FAQs in Fitness Vault • www.dotfit.com/PerformanceFAQs

3. Fit Pro Answers • www.dotfit.com/FitProAnswers

• Most commonly-asked client questions on your mobile device

4. Expert Support Email us: [email protected]

• Generally same day answer

Call toll free 877-436-8348 (877-4-dotfit)

FOUR RESOURCES TO REMEMBER

http://www.dotfit.com/PerformanceFAQs

http://www.dotfit.com/FitProAnswers

mailto:[email protected]

APPENDIX

…………………………………………………….....................

ALLIANCE OF PRESTIGE & CREDIBILITY

THE BASICS

Energy Systems of the Human Body Phosphocreatine (ATP-PC) System

Muscles store small amounts

Supply energy for first 10-15 seconds of high intensity contractions

Sports with short bursts of activity

Goals:

─ Maintain optimal stores pre-activity ─ Maximize re-synthesis during activity

• Impracticality of using food has led to widespread supplementation

• Most widely researched supplement


…………………………………………………….....................


THE BASICS

Energy Systems of the Human Body

Glycogen (Carbohydrate) System

Liver and muscle store carbs in limited amounts

Liver – 75-100g; Muscle 375 g

Primary “fuel tank” for most high intensity athletes (basketball, football, hockey, soccer, middle distances, etc.)

Boosts endurance performance

Goals:

─ Fill storage tank to maximum capacity ─ Replenish within window of nutrient opportunity to

maximize storage, building and recovery


…………………………………………………….....................


THE BASICS

Energy Systems of the Human Body


During high-intensity activity beyond ~15 seconds, carbs are converted to energy and lactic acid

During low to moderate activity, carbs are converted to energy, H20 and CO2 & fat is oxidized to produce energy

Fats burn in the flame of carbohydrates

KEY POINT – protein is NEVER the primary fuel source during exercise


…………………………………………………….....................


LOADING YOUR ENERGY SYSTEMS


Daily Requirements: 2.5- 4.5 g/lb of body weight depending on sport/event

50-65% of total calorie intake (2-3x >than protein)

Pre-training eating goals

Energy systems full

Stomach empty

Blood sugar stable

Adequately hydrated


…………………………………………………….....................


PROTEIN

Supplies the structural components (amino acids) of muscle

Goals: Deliver on time, adequate amounts to

maximize growth and recovery of affected tissues

Support immune system and other structures

Daily recommendation for growing or active non-calorie restricted athlete (simplified formula) ~1gm per lb of body weight per day At least ¾ of your body weight (in grams)


…………………………………………………….....................


PROTEIN

Factors Determining Recommendation

Weight

Age & experience

Type and goal of activity

Total energy intake

Severe/prolonged dieting increases the need

Type of protein

Preference


…………………………………………………….....................


PROTEIN

• In general, most people get enough ─ Consume at every meal and don’t miss meals

─ Milk is generally the best “default food” for young athletes

• Effective delivery system: pre/post shakes, bars, etc. ─ Immediate pre & post ingestion delivers:

• Rapid amino acid uptake (building materials)

• Enhanced rebuilding environment (“green house”)

• Contained in same pre/post formula to achieve the necessary timing & nutrient composition


44

5.5

3.08

6.16

3.3

-0.44

0.22

-1

0

1

2

3

4

5

6

7

Body Mass Lean Mass Fat Mass

PRE/POST

MOR/EVE

46

35.8

26.8

19.8

39.6

33

0

5

10

15

20

25

30

35

40

45

50

1 RM Squat 1 RM Bench Press 1 RM Deadlift

1153

764

1140

775

0

200

400

600

800

1000

1200

Type IIa Type IIx

Changes in CSA (micrometers2)

from beginning to end

Changes in lbs from beginning to end

Changes in lbs from beginning to end

23 experienced recreational bodybuilders resistance

training for 10 weeks – all things equal except timing:

Greater gains in all areas (fiber size, LBM, body mass,

strength, reduction in fat mass) Cribb et al Nov 2006

Pre/Post & Mor/Eve meals contained ~5.5gms creatine

Importance of Pre/Post Meal Timing

your fitness. connected....proper/better nutrition can maximize potential performance: finish the...

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