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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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illinois wesleyan university

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
Treat your body like a Porsche
  • Maintain A Full Tank

▫Consume Adequate Calories

  • •Provide Quality Fuel

▫Aim For Balance

  • •Fuel and Refuel

▫What To Eat and When

  • •Don’t Overheat

▫Hydrate to keep your body cool

  • •Track Your Gas Mileage

▫Keep a Log of Nutrition and Training

You wouldn’t drive this on they highway without any fuel, would you?

food calories energy
Food = Calories = Energy
  • Major Nutrients Found in Foods Provide Calories

▫Carbohydrates = 4 calories/gram

▫Protein = 4 calories/gram

▫Fat = 9 calories/gram

  • Each nutrient is digested differently and used at different rates, therefore ALL are important
carbohydrates
Carbohydrates

The cell’s preferred source of energy

•Fuel for workouts and recovery after workouts

•Examples of high carbohydrate foods:

▫Whole grain breads

▫Potatoes

▫Pasta

▫Brown rice

▫Fruits

▫Cereal

▫Beans

Some vegetables (corn, carrots, peas)

Yep, that’s Five Brothers Quattro Sauce on there!

protein
Protein
  • •Necessary for muscle growth and repair
  • •Examples of foods high in protein:
    • Eggs
    • Meat
    • Cheese
    • Milk (dairy products)
    • Yogurt
    • Nuts
    • Beans
    • Peanut butter
    • Meat alternatives (soy products)

Mom’s choose JIF!

slide6
Fat
  • Helps meet energy needs and good fats protect the heart
  • Good foods with fat:

▫ Nuts, olive oil, canola oil, peanut butter

▫ Low-fat cheese, low-fat yogurt

▫ Lean meats

  • Limit

▫ Fast food, some restaurant food

▫ Fried food

▫ Condiments and topping high in fat

Not this kind of nut..

This kind!

get a good balance
Get A Good Balance

Consume food from different food groups to meet your energy and nutrient needs

  • Grains (especially whole grains)
    • Primarily carbohydrate, some protein and fat
    • B-Vitamins, antioxidants, iron
  • Fruits (look for color)
    • Primarily carbohydrate
    • Antioxidants
  • Vegetables (look for color)
    • Primarily carbohydrate, some protein
    • Antioxidants

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

avoid empty calories
Avoid Empty Calories
  • Avoid foods that are high in calories and low in other nutrients

small fruit & yogurt parfait =

160 calories, 2g fat,

33 carbohydrates,

4g protein,

vitamin A &C, and calcium

3 oreo cookies =

160 calories, 8g fat,

22 carbohydrate,

2g protein

another example
Another Example
  • 12 oz. 100% orange juice=
  • 10 calories 0g fat
  • 38g carbohydrates 2g protein,
  • potassium, calcium,
  • vitamin C, & A, folate

1 can (12 oz) of soda =

  • 150 calories,
  • 0 fat,
  • 40g carbohydrate,
  • 0 protein
timing is important
Timing Is Important
  • Eat frequently to maintain a full tank
  • 4-8 times per day
  • Constant fuel, every 2-4 hours
  • Eat Breakfast DAILY
  • 3-4 meals/day with snacks
  • Special focus on fueling and refueling for activity
a sample schedule
A Sample Schedule
  • Sample Schedule:
    • Breakfast (6-9 am)
    • Snack (9-11pm)
    • Lunch (11-1pm)
    • Snack (2-4pm)
    • Dinner (6-8pm)
    • Snack, if needed (8-10pm)
breakfast 6 9am
Breakfast (6-9am)
  • Most important meal of the day
  • Sample meal:
    • Whole wheat bagel
    • 2 scrambled eggs
    • 1 piece of fruit
    • Milk
lunch 11 1pm
Lunch (11-1pm)
  • Sample meal:
    • Deli sandwich
    • Whole wheat bread, meat, cheese, veggies, oil dressing
    • 1 small bag of pretzels or baked chips
    • 1 piece of fruit
    • Milk/chocolate milk
dinner 6 8pm
Dinner (6-8pm)
  • Sample meal:
    • Meat (chicken, fish, beef, turkey, ect.)
    • Starchy vegetable (corn, potato, beans)
    • Vegetable (cooked or fresh)
    • Milk
    • Whole grain (dinner roll, bread)
snacks between meals
Snacks (between meals)
  • Sample snacks:
    • Peanut butter and jelly sandwich
    • Fruits and vegetables
    • Crackers and cheese
    • Trail mix (nuts and dried fruit)
    • Bagel
    • Whole wheat cereal with skim milk
    • Granola bars
    • Chocolate milk
planning for practice
Planning for Practice
  • •Never start a workout with an empty tank
    • Just like you car
  • Remember, you should be eating every 3-4 hrs.
  • Pre-workout meal
    • 2-4 hrs ahead of time
    • High carbohydrate, moderate protein, low, fat
  • Pre-workout snack
    • Within 1-2 hrs
    • Mainly carbohydrate, some protein and fat
      • Determine what you can tolerate
      • Fruit and yogurt, granola bar, PB&J, Gatorade
post workout needs
Post Workout Needs
  • Remember the three “R”s
  • Rehydrate
    • Need at least 20 oz of fluid
    • (2-3 cups per pound lost)
  • Replenish
    • Carbohydrate needed to fill glycogen stores
  • Recover
    • Carbohydrate and protein needed for muscle repair and growth
  • Take Advantage of the 30 minute window
ideal recovery foods snacks
Ideal Recovery Foods & Snacks
  • Chocolate milk
  • Yogurt and fruit
  • Trail mix (nuts, seeds, dried fruit, cereal, etc)
  • String cheese and wheat crackers
  • Sports bar/shake
  • Peanut butter and jelly sandwich
  • Cereal with skim milk
hydrate to keep the body fresh
Hydrate to Keep the Body Fresh
  • Drink before, during, and after exercise
    • 2 hours before competition
      • 2 cups
    • 15-30 minutes before competition
      • 1 cup
    • During exercise, every 10-20 minutes
      • ½ -1 cup or as needed
    • After exercise
      • 2 cups for every pound lost
achieve top performance with consistent nutrition
Achieve Top Performance with Consistent Nutrition
  • Nutrition fuels training training fuels performance
  • Avoid supplements and quick fixes
    • They can be dangerous
    • Too Good to Be True
    • Food is the best supplement
a few things to remember
A Few Things To Remember
  • Eat 5 times per day (3 meals, 2 snacks)
  • Eat a variety of foods from all food groups (go for premium gas)
  • Drink water and other hydrating beverages all day long

5 x’s per day!!!!!

Remember food is fuel, enjoy your food and know your body needs it

just ask
Just Ask…
  • Please ask if you have questions
  • Nutritionist on campus

Any Questions?

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