high school and college students’ guide to ryan mcculley presents
TRANSCRIPT
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NUTRITION AND SUPPLEMENTATION
FOR SPORT PERFORMANCE
High School and College Students’ guide to
Ryan McCulley presents...
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Basic Elements of Nutrition Macronutrients
Nutrients that provide calories or energyNeeded for growth, metabolism, and other
body functionsNeeded in large amounts
There are three macronutrients:CarbohydratesProteinFat
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Basic Elements of Nutrition Cont. Micronutrients
All vitamins and mineralsRequired in smaller amountsEnsures normal metabolism, growth and
physical well-being
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Macronutrients
CarbohydratesThe main energy source of the body
○ Mainly for the brain, heart and central nervous system
Should be consumed through foods such as fruits, vegetables, beans and nuts, as well as whole grains
Diet should consist of 45-65% carbohydrates
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Macronutrients Cont.
ProteinMain role in the body is for building,
maintaining and repairing body tissueUsed to aid in immune processShould be consumed through foods such as
meat, fish, nuts, eggs and other dairy products
Diet should consist of 10-35% protein
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Macronutrients Cont.
FatMain function is protection
○ Insulation to keep body temperature○ Cushioning to protect vital organs
Essential to maintain a healthy bodyShould be consumed through foods such as
fish, nuts, avocados and olive oilDiet should consist of 20% fat
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What should I eat before competing? High carbohydrate containing meals Includes:
Bread productsRicePastaSome fruits and vegetables
Avoid foods higher in protein and fat prior to competition
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What should I eat before competing? Cont. Timing of meals
Four hours before event○ Eat 4 carbohydrates per kilogram of bodyweight
One hour before event○ Eat 1 carbohydrate per kilogram of bodyweight
Make sure to get enough water pre competition16 ounces 1 hour prior to event16 ounces 30 minutes prior to event8 ounces right before you start event
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What should I eat during competition? Stay hydrated
Drink at least 20-48 ounces of water every hour of competition
High glycemic foods/drinksThese are fast acting carbohydrates
that will restore glycogen levels quickly○ Gatorade/Sports drink○ Energy Bar○ Swedish fish, gummy bears, licorice
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What should I eat after competition?
Immediately after competition is over, your meal should contain:Fast acting carbohydrates
○ To restore depleted fuel storesProtein
○ To repair damaged muscle tissue and to build new muscle tissue
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Post Workout Fuel
Type of Exercise Carbohydrate Needs
Example of the Daily Carbohydrate
Requirement for a 150-lb (68-kg) Athlete
Low intensity2.3–3.2 grams per lb(5–7 grams per kg)
345–480 grams
Moderate to high intensity3.2–5.5 grams per lb(7–12 grams per kg)
480–825 grams
Extremely high intensity4.5–5.5 grams per lb(10–12 grams per kg)
675–825 grams
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A supplement is something added to the diet, typically to make up for a nutritional deficiency.Any substance intended to provide nutrients; most commonly
protein, minerals, vitamins, fiber, amino acids and fatty acids.
What is a Supplement?
All of your supplement needs can be purchased at bodybuilding.com
Time to recover!
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Required to meet FDA regulations Required to meet the same safety requirements as
over-the-counter or prescription drugs or food ingredients
Required to prove the effectiveness of any health claim they make
What Supplements are NOT...
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Protein Powders
Creatine
Caffeine
Amino Acids
Top Supplements used by Athletes
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Protein powders vary because of their different purposes and when they should actually be taken. The two most common proteins are:
Whey Protein Fast absorbing protein. Should be taken immediately upon waking and post workout.
Casein Protein Slow adsorbing protein. Used for longer durations without food, such as right before
bed.
Protein Powders
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Creatine supplementation improves repeated bouts of high-intensity exercise, such as sprinting, weight lifting or power sports.
Can be taken before, during, and after each workout.Individuals should consume plenty of water
while supplementing with creatine.
Creatine
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Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance.
Should be consumed before about 15-30 minutes before a workout.Ex. Pre-Workout formulas, fat burners,
caffeine pills
Caffeine
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Amino acids play central roles both as building blocks of proteins and as intermediates in metabolism. The human can produce 10 of the 20
amino acids. The other ten essential amino acids have to either be consumed through food or supplementation.
Amino Acids
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Using more than the recommended serving size of a supplement, or “overdosing”, can lead to liver problems.
Ingesting too much of certain vitamins can be very toxic to the body and could cause an individual to become very ill.
Side Effects of Supplementation
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Top Supplement Companies
Optimum Nutrition
BSN
Gaspari Nutrition
MHP
MuscleTech