Illinois Wesleyan University. •How YOU can use nutrition to improve your performance. • Presented by the IWU Athletic Training Staff. Treat your body like a Porsche. Maintain A Full Tank ▫Consume Adequate Calories • Provide Quality Fuel ▫Aim For Balance • Fuel and Refuel
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•How YOU can use nutrition
to improve your performance.
•Presented by the IWU Athletic Training Staff
▫Consume Adequate Calories
▫Aim For Balance
▫What To Eat and When
▫Hydrate to keep your body cool
▫Keep a Log of Nutrition and Training
You wouldn’t drive this on they highway without any fuel, would you?
▫Carbohydrates = 4 calories/gram
▫Protein = 4 calories/gram
▫Fat = 9 calories/gram
The cell’s preferred source of energy
•Fuel for workouts and recovery after workouts
•Examples of high carbohydrate foods:
▫Whole grain breads
Some vegetables (corn, carrots, peas)
Yep, that’s Five Brothers Quattro Sauce on there!
Mom’s choose JIF!
▫ Nuts, olive oil, canola oil, peanut butter
▫ Low-fat cheese, low-fat yogurt
▫ Lean meats
▫ Fast food, some restaurant food
▫ Fried food
▫ Condiments and topping high in fat
Not this kind of nut..
Consume food from different food groups to meet your energy and nutrient needs
Dairy (aim for low-fat)
▫ Carbohydrate and protein, fat amount varies
▫ Calcium, Vitamin D
Meat/Beans (think lean)
▫ Primarily protein, some fat and carbohydrate (varies)
▫ Iron, Zinc
small fruit & yogurt parfait =
160 calories, 2g fat,
vitamin A &C, and calcium
3 oreo cookies =
160 calories, 8g fat,
1 can (12 oz) of soda =
5 x’s per day!!!!!
Remember food is fuel, enjoy your food and know your body needs it