GHS Strength and Conditioning

1. GHS Strength and Conditioning Nutrition Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work. Vince Lombardi GHS Strength and Conditioning

2. Nutrition“Basic Nutrition Overview” • All aspects of sports conditioning are important for maximum physical development. Nutrition is • one component that is often overlooked. The following section will include information on how to • improve daily dietary habits and increase knowledge on nutritional information. • Nutritional Needs of an Athlete • Athletes require: • -Increased Protein Intake • -Increased Carbohydrate Intake • -Increased Fluid Intake • -Increased Vitamin and Mineral Intake • Benefits for Proper Nutrition • -Recovery time is decreased • -Increased in energy • -Maintenance of muscle mass during in-season phase • -Increase in Stamina • -Increase in Lean Body Mass • -Improvement in Performance • Six Key Nutrients • Carbohydrates • Primary energy sources • Two types- Simple & Complex • Proteins • Muscle maintenance • Growth and repair • Fats • Secondary energy source • Protection of internal organs • Minerals • Aid body in digestion, metabolism, and absorption of nutrients • Abundant in fruits and vegetables • Vitamins • Help form structures and regulate body processes • Abundant minerals include: iron, zinc, sodium, potassium, and calcium • Water • Increased consumption for athletes due higher levels of activity GHS Strength and Conditioning

3. Nutrition“Carbohydrates” • Carbohydrates • Approximately 55-60% of daily caloric intake should consist of carbohydrates • Primary source of glucose in the muscle and liver • Glucose is the main fuel used by the brain and central nervous system • Body stores glucose as glycogen • Glycogen mainly stored in liver and muscles • Types of Carbohydrates: • Simple Sugars • TYPES: Glucose, fructose, sucrose, lactose, maltose, maltodextrins, corn syrup, and high fructose corn syrup. • Absorbed quickly • Causes spikes in blood sugar • Leads to increase in appetite • Prevents metabolism of fatty acids • Suppresses release of Growth Hormone • Examples: • Table sugar, milk sugar, sodas, honey, etc. • Complex Carbohydrates • Types: Starches and dietary fiber • Absorbed slowly • Slow and steady digestion and release • Prolongs supply of carbohydrates • Spares and replenishes liver and muscle glycogen • Controls appetite • Examples: • Raw Fibrous- Carrots, green beans, tomatoes • Starches- Pastas, potatoes, rice, beans • Grains- Breads, oats, cereals • Carbohydrate Requirements • Athlete typically needs to consume 6-11 grams of carbohydrates per kilogram(kg) of lean body mass. • For Example: 250 lb. athlete with 20% Body Fat • 250 lb. x .20 = 50 lb. 250 lb. – 50 lb. = 200 lb. • 200 lb. ÷ 2.2046 = 90.72 kg. (conversion from lbs. to kg.) • 90.75 kg. x 6 = 545 grams of carbohydrates • 90.75 kg .x 11 = 998 grams of carbohydrates GHS Strength and Conditioning

4. Nutrition“Proteins” • Proteins • Building blocks for muscle development • Essential for muscle maintenance, growth, and recovery • Muscles breakdown and micro-tears are created due to stress of training • Made up of amino acids • Two types of amino acids • Essential- body does not produce, must obtain from food • Non-essential- body can produce • Sources of quality protein: • Lean ground beef, turkey, chicken • Legumes: beans and peas • Skinless, grilled/baked/roasted chicken or turkey breast • Seafood (steamed/broiled/baked/grilled) • Low-fat cottage cheese • Skim milk • Cheese (2% or skim) • White tuna in water • Nuts or seeds • Egg whites or egg beaters • Low-fat yogurt • Turkey bacon or sausage • Protein – Energy and Digestion • Ignore trends modeled in bodybuilding- MORE IS NOT BETTER • Only 20-30 grams of protein can be digested every 3-4 hours (except after a workout) • Excess protein is counter-productive, because it can be broken down into glucose and • fatty acids • Avoid eating high protein meals 2-3 hours prior to exercise and competition • Protein Requirements • Athletes typically need to consume 1.5 – 2.2 grams of protein/kg of lean body mass • For Example: 250 lb. athlete with 20% Body Fat • 250 lb. x .20 = 50 lb. 250 lb. – 50 lb. = 200 lb. • 200 lb. ÷ 2.2046 = 90.72 kg. (conversion from lbs. to kg.) • 90.75 kg. x 1.5 = 137 grams of protein • 90.75 kg .x 2.2 = 200 grams of protein GHS Strength and Conditioning

5. Nutrition“Dietary Fats” • Dietary Fats • Required for growth, recovery, and overall health • Should compose of no more than 25-30% of daily caloric intake • Primary source of energy during low-level intensity/longer duration aerobic activities • Running • Swimming • Necessary for the regulation of certain body processes • Minimize intake of saturated fatty acids and cholesterol • Considered to be “bad” but some fats are important to overall diet • Along with providing energy to the body, fat helps protect organs, keep bodies warm, carry and store fat soluble vitamins and serve as building blocks for the formation of hormones. • Two Types Dietary Fats • Saturated fats- • Solid at room temperature • Found in meats and other animal by products • Inhibit the body’s ability to rid of bad cholesterol (LDL), which leads to clogged arteries and other health risks • Should be limited to less than 10% of daily caloric intake • Ways to lower saturated fat include: lower fat dairy products, cut out or use low-fat butter product, & trim meats of extra fat • Unsaturated fats- • Liquid at room temperature • Include vegetable oils, salad dressings, smart balance butter substitute • Fats in nuts GHS Strength and Conditioning

6. Nutrition“Fluid Intake” • Fluid Intake • One of the most common mistakes athletes make is going into practice, and • training sessions when they are dehydrated. Dehydration decreases blood • volume, increases body temperature, and leads to impaired performance. • Performance starts to decline when as little as 1 to 2 percent of the body’s • water is lost. When fluid losses are extreme, heat exhaustion, heat stroke, • and even death can result. Unfortunately, by the time you feel thirsty, you may • already be low on fluids. Dark colored urine may also indicate dehydration. • Do not wait until you feel thirsty before increasing your fluids. Voluntary • replacement of fluids is not adequate and only replaces about one-half of • what is lost in sweat. (Spano, Monkhouse, Lewis, and Massoni, 2000) • Guidelines for Fluid Intake • Drink 2 cups of fluid 2 hours before practice or competition • Drink 1 ½ cups of fluid 15 minutes prior to event • Drink cool fluids (45-50 degrees) • Drink often during training and competition (every 15-20 minutes) • Drink sports drinks to replenish fluid losses • Avoid beverages with caffeine because they promote dehydration • Mimic game like consumption during training sessions • *Carry water bottle with you during the day to regulate intake; learn to drink water throughout the day GHS Strength and Conditioning