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Eat To Compete:

Eat To Compete:. High Performance Nutrition for the Busy Athlete. Eat to Compete Program. Training Diet Pre and Post Competition Nutrition Supplements Fluids. Primary Factors that Affect Athletic Performance. Genetics Training Nutrition. Rewards of High- Performance Nutrition.

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Eat To Compete:

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  1. Eat To Compete: High Performance Nutrition for the Busy Athlete

  2. Eat to Compete Program • Training Diet • Pre and Post Competition Nutrition • Supplements • Fluids

  3. Primary Factors that Affect AthleticPerformance • Genetics • Training • Nutrition

  4. Rewards of High- Performance Nutrition • Train longer and harder • Delay fatigue • Help your body recover faster after working out • Perform much better overall

  5. Eat a variety of high-carbohydrate, low-fat foods

  6. Carbohydrates are the #1 Source of Energy for Your Muscles Glycogen Carbohydrates Glucose

  7. Hitting the Wall

  8. Protein: The Great Debate

  9. Protein Needs of Athletes Eat 1.5 - 2 grams of protein per kilogram of body weight.

  10. Eat To Compete Pre-Competition Nutrition

  11. Guidelines for Choosing the Best Pre-Event Meal • Provide athlete with foods he/she likes • Choose foods rich in carbohydrates, moderate in protein, and low in fat • Allow plenty of time for food to digest • 3-4 hours for a large meal • 2-3 hours for a smaller meal • 1-2 hours for a snack

  12. Timing Meals Before Events Time:8:00a.m., a road race or swim meet Meals:Night before % Eat a high carbohydrate dinner & drink extra water Morning of % Around 6:00 a.m. eat light - a 200 to 400 calorie meal (banana & yogurt or sports bar) and drink extra water * If you want a bigger meal, get up at 5:00 a.m. Tips: Eat familiar foods Trial and error Source: Nancy Clarke: “Sports Nutrition Guidebook”

  13. Timing Meals Before Events Time:10:00 a.m., a soccer game Meals:Night before % eat high carbohydrate meal & drink extra water Morning of % eat a familiar breakfast by 7:00 a.m. * Meal will prevent fatigue resulting from lowered blood sugars. Tips: If your body can’t tolerate breakfast...eat a late snack the night before Source: Nancy Clarke: “Sports Nutrition Guidebook”

  14. Time:2:00 p.m., wrestling or track Meals:Day of % Eat a big, high carbohydrate breakfast and a light lunch OR Eat a substantial brunch by 10:00 a.m. Tips - Always eat a high carbohydrate dinner with extra water Drink fluids up until noontime Source: Nancy Clarke: “Sports Nutrition Guidebook”

  15. Time:8:00 p.m., basketball or football game Meals:Day of % Eat a hefty high carbohydrate breakfast and lunch Dinner % Plan for it as tolerated or a lighter meal by 6:00 p.m. Tip: Drink extra fluids all day Source: Nancy Clarke: “Sports Nutrition Guidebook”

  16. Time:All day event like state meets/games, tournaments, etc. Meals:Days before % eat high carbohydrate meals and drink extra fluids Day of % *Eat breakfast depending on tolerance *Snack on wholesome carbohydrate foods about every 2 hours to keep blood sugars normal *Drink fluids Source: Nancy Clarke: “Sports Nutrition Guidebook”

  17. Guidelines for Choosing the Best Pre-Event Foods (cont’d.) • Liquid foods leave stomach faster than solids • Always eat familiar foods before competition • Drink plenty of fluids before competition

  18. Eat To Compete Post-Competition Nutrition

  19. Fantastic Fluids for Fantastic Performance Water is one of the most important nutrients in your sports diet.

  20. How Much is Enough? • Before exercise • Up to two hours before event, drink at least 16 oz. of fluid • 5 to 10 minutes before event, drink 4 - 8 oz. of fluid • During exercise • 8 oz. of fluid every 15 - 20 minutes • After exercise • Drink 2 cups fluid for every pound lost

  21. Choosing the Right Fluids During Exercise • Cold water • absorbs quicker • tastes better • cools down body temperature in warm weather • economical • Sports drinks, juice • provides energy • tasty

  22. SPORTS BARS - Are they for you? Convenient snack Portable Promote pre-exercise eating from it’s calories (150-300 calories/bar) Helps replete glycogen stores after exercise Most claim they are highly digestible... Trial & Error Expensive

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