marauder football sports nutrition. your performance is directly related to the quality of nutrients...

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NutritionNutrition

Your performance is directly related to the quality of nutrients

you use to fuel your body!

Goal: Nutrition for Peak Performance

Purpose of our Food• Reduce injury rates.• Improve recovery time

(injury or workout).• Increase energy &

sustained performance.• Enhance focus & mental

clarity.• Extend athletic careers.• WIN

Food MattersThe food you eat

determines the energy you have. The energy you have determines the intensity of your game. The intensity of your game is your performance. Food is your fuel.

Sports Nutrition

Is not just about calories in and calories out. The quality of your calories & the quality of your nutrients is key to your success on and off the field.

Example

150 Calories of one food is not the same as 150 calories of another food. Your choices are critical in how you fuel your body!

150 Calories!!!

FatsPreferred energy source

for your body & your brain.

Find quality saturated fat sources.

Avoid trans-fats, autolyzed or hydrolyzed fats.

ProteinsBuilds and repairs your

body.

Find healthy, non-toxic sources.

Find grass-fed beef, free range chickens.

Avoid pork & shellfish.

Source is critical!

CarbohydratesAre immediate energy

foods.

Body stores as glycogen in the muscles to provide short bursts.

Must find long lasting sources.

Not sugar

Watch glycemic index

Glycemic IndexLo glycemic- eat all you want, when you

want. These are high fiber veggies. Mom was right, eat your vegetables.

Moderate glycemic- eat for recovery, especially before or after endurance workouts. Never right before bed.

Hi glycemic- You do not need these. They are full of sugar, toxins, & inflamatories.

Lose 10 lbs Fast

1. Eliminate grains

2. Eliminate fruits (except berries)

Coconut Oil• Consider coconut Oil!

– Great source of saturated fats– Med. Chain fatty acids used immediately for

energy.– Anti-inflammatory– Increases cell membrane function– A preferred fuel for your heart– Enables proper liver detoxification– A perfect energy source of peak performance.

Coconut Water• May be the best liquid for athletes!

– Perfect energy source for peak performance.– A great saturated fat.– Medium chained fatty acid, used for immediate

energy– Anti-inflammatory– Increases cell membrane function– Preferred fuel of your heart– Enables proper liver detoxification– Isotonic, resembles human plasma– Replaces electrolytes, contains 5 essential– 15 times more potassium than sports drinks– Alkaline, great state for the body to be in.

Top Ten Superfoods

1. Coconut

2. Olive Oil

3. Avocados

4. Greens

5. Grass-fed beef

6. Wild caught fish

7. Broccoli

8. Nuts

9. Berries

10.Free range eggs

Foods to Avoid• Processed Carbs & Sugars, anti-nutrients, lose

minerals, & enzymes in processing & lowers pH (acidic).

• Foods with sugar substitutes (aspartame & splenda)

• Foods with or cooked with trans-fats.

• All highly processed foods, including commercial energy bars.

• Any food that has a warning label on it!

• Even most sports drinks have toxins!

Whey Protein

• Nature’s richest source of bioactive protein.

• Must avoid whey that has or has been hydrolyzed as high heat denatures protein, usually from commercial dairy cows (loaded with additives, preservatives, growth hormone, & antibiotics.

Most dense nutrients

• Are in green

veggies, not grains

or fruits!

• 1 bowl of spinach

is equal to 14

bowls of oatmeal!!

Hydration

• Necessary & critical

to your success.

• You are 70% water, a

2% drop will lead to

mental fog and loss of

focus!