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How a “Warrior Athlete” should fuel themselves

How a “Warrior Athlete” should fuel themselves. MIDN Seth Lindstrom. Food = Fuel. 1 pound of fat = 3500 calories Drinking one Gatorade per day = 73000 calories, or 20.8 lbs per year ! (but you still need your electrolytes) Everyone’s fuel tank is different. How big is yours? MyFitnessPal.

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How a “Warrior Athlete” should fuel themselves

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  1. How a “Warrior Athlete” should fuel themselves MIDN Seth Lindstrom

  2. Food = Fuel • 1 pound of fat= 3500 calories • Drinking one Gatorade per day = 73000 calories, or 20.8 lbs per year! (but you still need your electrolytes) • Everyone’s fuel tank is different. • How big is yours? • MyFitnessPal

  3. MyFitnessPal

  4. MyFitnessPal • Free App on smartphones • Make sure to set lifestyle as sedentary • Don’t end up like this guy>>>>>>>>

  5. Where to get those calories • Carbohydrates are the vital fuel for the body. • Fats are used as energy storage. • Proteins are used to repair and synthesize body tissues, excess protein converts to fat. • Fluids (and electrolytes) are critical to the transfer of electrical signals throughout the body… performance drops after just 2% fluid loss.

  6. Carbs • Simple carbs are basic sugars, ie. Honey • Complex carbs are chained sugars, ie. Beans • Should be 40-65% daily intake • 5-10g a day per kg weight • One gram of CHO=4 calories • Limit carbs to good carbs, unless preworkout • Ignore the rumors, carbs are good for you and very important

  7. Types of Fat • Saturated fat(whole milk) • Polyunsaturated fat (fish) • Monounsaturated fat (olive oil) • Trans fat (cookies  )

  8. Fat • Fat is used to insulate the body, transport nutrients, protect organs. • Too much fat intake can lead to heart disease • Daily fat intake should not exceed 35%, keeping most from poly’s and mono’s • On gram of fat= 9 cal (double a CHO) • 15-30% RDA • Omegas • Cholesterol

  9. Protein • Made of amino acids, 11 are made in body, 9 are not. • Used to buildmuscles, form hair, nails, skin, repair energy, transport fats • Protein needs can vary depending on activity (10-20%) • One gram of protein = 4 cal • Sports active – 2g/kg • Needs CHO to process, otherwise>>fat

  10. Servings • Beverages- fist (8oz) • Soup/salad- Baseball (cup) • Beans, fruit salad- tennis ball (1/2 cup) • Meat- check book (3 oz) • Peanut butter, mayonnaise- ping pong (1 TBL)

  11. Hydration • At 6% water loss, your dead. Watch for dry mouth, headache, cramping, SHAKES, CHILLS, MIGRAINE • Darker the urine, the more dehydrated you are. • If possible, hydrate with an aqueous electrolyte • If your thirsty, your dehydrated

  12. Nutrients (Vitamins, Minerals) • Production of Energy • Formation of Red Blood Cells • Maximize Immune Function • Maintenance of Healthy Muscles and Joints • Provision of Oxygen to Exercising Muscle • Recovery from Exercise

  13. Nutrient Density • Hard to do on college diet • Common Sources? • Shakes, confusion, heart arrhythmia

  14. Nutrient timing • The timing of “when” nutrients are consumed may be as important as “what” nutrients are consumed. • “critical time” =30minutes after exercise. • The harder you train the more you need • Lacking nutrition can hinder growths from training!

  15. The military “–ine” diet • Navy SEAL Mike Fullerton “We all wake up at 0-dark thirty, grab a big gulp of java (caffeine), dip a pinch of Skoal (nicotine) and grab a few honey buns from the “gee-dunk” (vending machine).” • Too much fast food, “filling the void with caffiene and simple sugars”, consuming the majority of calories at end of day

  16. What I do • Eat colorful • Shop the outside of Publix • Eat whole foods • Vary my diet • Limit junk foods

  17. Questions? • Next PPT is about forms of exercise and training techniques • Helpful links- http://www.usuhs.mil/mem/wng/WNGChapter1.pdf • http://www.myfitnesspal.com/mobile • us navy seal nutrition guide

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