PAF 3OF/M SPORT NUTRITION FOR TRAINING & RECOVERY. Why have proper nutrition and hydration?. Proper repair of tissue Protects your immune system Helps achieve body composition goals Optimizes performance Speeds recovery time. Why have proper nutrition and hydration?.
• Increased heart rate (beats per minute)• Increased lactate acid in muscles (increased
blood acidity)• Increased body temperature• Decreased strength• Any of the following medical conditions: heat
cramping, heat exhaustion & heat stroke
- equal to 4 coffees in one period (some studies say 10)
- no long term studies to show negative effects on these
herbs and caffeine on the young body
- high in sugar
SOURCE: DEHYDRATION- A major cause of decreased performance! By Mark Kovacs, M.Ed Editor of High Performance Training
Eat foods that are high in carbohydrate, moderate in protein and low in fat.
- examples: cereal, fruit, toast
** Remember – drink fluids!
Why is carbohydrate the body’s favorite fuel source during exercise?
Because of the speed at which it can be broken down and delivered to muscle
1. How many grams of carbohydrates should you consume post-workout? (Calculate it)
2. How many grams of proteins should you consume post-workout? (Calculate it)
3. Why is it important to avoid fats post-workout?
4. What is your favourite post-workout recovery food/drink?
5. How many calories does it have? Enter food/drink name at the top of the screen. http://www.nutritiondata.com/
6. How many calories would you expect to burn during the workout?
7. How many grams of carbs does it have? http://www.nutritiondata.com/
8. How many grams of protein does it have? http://www.nutritiondata.com/
9. What is the glycemic index of the food/drink? http://www.glycemicindex.com/
Click on GI Database and try a bunch of your favourite foods – you might be surprised. Why should it be a high GI food/drink?
Gets fuel restored to muscles quicker – make you feel “energized” post-workout instead of fatigued.
Seven Golden Rules of Healthy Foods:
1. Eat a rainbow assortment of veggies and fruits with at least 1/3 uncooked.
- helps prevent many chronic diseases (heart/cancer/strokes/ etc.)
2. Avoid refined carbohydrates including: All refined sugars and white flours of any kind (bread, cereal, pasta, cakes, cookies, crackers, rice…
- all of these trigger a rapid rise in blood sugar causing the body to boost insulin secretion which can lead to obesity, poor blood sugar regulation and Type 2 Diabetes.
3. Choose organic foods they are trying to lose weight?
- less pesticides
4. Reduce meet and dairy consumption
- studies confirm the link between a high intake of meat and other animal products with a higher risk of heart disease and cancers such as colon, breast, prostate, liver and lung
5. Eat the right fats
- ELIMINATE: Fake Fats/Trans Fats and Long Chain Saturated Fats and deep fried foods
- eat more nuts and seeds, olive and canola oil along with Omega 3’s from fish, flax and walnut oils
6. Reduce sodium intake and increase potassium they are trying to lose weight?
- high sodium and low potassium intake can cause high blood pressure and increase risk of cancer
- increase potassium with a natural foods diet abundant in vegetables and some fruits (bananas)
7. Drink purified water – lots of it!
- mild dehydration impairs physiological and performance responses
1. When Buying Prepackaged foods:
- choose products with ingredients that you recognize as natural ‘real’ food substances and whose presence you expect to find in the product
2. Ask Yourself: How and where is the food grown, processed and packaged?
- What is involved in this procedure and how far has the food traveled
3. Look at Food as Energy – Health support for mind, body, heart and soul
- Does the food you consume have nutritional value?
- Will it support your health and well-being?
Now that we have finished this unit, take a minute and come up with three nutrition goals for yourself (think of the SMART principle).
Ideas: hydration, food groups, sleep, timing, food choices
State potential obstacles and how you will overcome them.
Goal: I would like to start every morning with a nutritious
Obstacle: not enough time
Solution: prepare breakfast the night