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Powerful Eating + Powerful Training

= Powerful Team

Presented by:

Nick Bohanan, M.Ed, ATC, LAT, CSCS, NSCA-CPT, HSI

USBC Exercise Conditioning Specialist

Stephen Padilla, BS, SLI, SLC, USOC-DCY, USBC-OCDEC,

USBC Coaching Specialist

Powerful Eating

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Facts

• Nutrition makes good athletes great and great

athletes elite

– Youth

– High School

– Collegiate

– International

• It can help or hurt

performance

Question

• Who skipped breakfast this morning?

• People who skip breakfast are more

frequently overweight. (why)

• Eat every 2-3 hours when you’re hungry not

every 4-5.

– Speeds metabolism

– Curbs the need to over eat

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Basics

• Make nutrition a daily priority

• Maintain eating patterns throughout practices

& throughout competitions

• There’s no “miracle food” use variety to get all

necessary nutrients

Teens

• Teen athletes require

more servings and more

calories than normal

(why)

• Energy for performance

is not about DIETING

• It’s about managing

energy not your weight

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Teammates

Carbs

Fats

Vitamins

Minerals

H2O

Proteins

Good Nutrition

•Losing any

one is a

disadvantage

•We need all

of these all the

time

Timing• Have snacks available for workouts and

competition

– Pre

• Starchy carbs around “workout time”

• Alter according to activity

– Ideas: yogurt with berries, peanut butter, trail mix, milk or juice smoothie, granola bar

– During

• Fruits/ Nuts & Seeds 1-2 oz.

– Ideas: bananas, orange slices, grapes, apples, sports drinks

– Post

• Select lean meats as a protein source

• Balance the rest of the diet

• Coaches/Parents lead by example

• Drinks for optimal absorption have 40–80g

carb/L & 0.5–0.7 g sodium/L

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Healthy

• Eat whole unprocessed foods that grow from

the ground or that were ALIVE

– Require more prep, cutting/cooking etc…

– Better for naturally occurring digestive enzymes

and bacteria during digestion

– Wheat (gluten), breads & pastas are heavy to digest

• Buy, prepackage, & travel with your own foods

– In the store, stay on the outside

Benefits

• Feel better

• Regularity

• No rollercoaster hunger

• Energized

• Get more from workout

• Better recovery

• Boost immune system

• Better quality of life

• Ultimately ** better performance**

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Gotta have Fats

• Fats Functions

– Maintain cell membranes and blood vessels

– Provide energy, 10-30% of calories consumed

– Transmit nerve impulses

– Produce some necessary hormones

– Protect organs

• Healthy fats

– Avocados

– White cheeses

– Almonds

Post Exercise Nutrition

• Hydrate immediately after working out

– Liquids = easy digestion & absorption

– Water,

• Lean muscle mass is 73% H2O

• Body weight is 50-70%

• Water has ZERO calories

• Sports drinks

• Eat lean protein

– Recovers muscle glycogen stores fastest

• Protein in the body’s found in bone, muscle, blood, enzymes and other organs

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Never

• Shop while your hungry

• Eat while on the phone

• Eat while watching tv

• Eat from a bag, always from a plate

• Offer food as a reward

Glycemic Index

• Glycemic Index

– Measure of how rapidly carbohydrate is

absorbed

– Used to determine proper fuel choices for

athletes

– Glucose (sugar) has highest index of all

foods

• Low Glycemic Index foods are ideal

• Maintain a balanced blood sugar level

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Carbs and Sports Drinks

• Glycemic Index of Various Carbohydrates Glucose (Gleukos) 100

Sucrose 65

Soda 63

Orange juice 57

Honey 48

Lactose 43

Fructose 12

• Glycemic index of Various Sports DrinksGleukos 100

Gatorade 89

XLR8 68

Powerade 65

Cytomax 62

Allsport 53

Pilot Study

Changes in Blood Glucose Levels

y = -1.2x + 112

y = -4.3333x + 107.93

0

20

40

60

80

100

120

140

1 2 3 4 5

Tests

Blo

od

Glu

co

se

(m

g/D

L)

Bowling

Rest

Linear (Rest)

Linear (Bowling)

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Power Training

Concerns

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Lack of Space

Concourse Area

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Hallways

Meeting Rooms

12

Exercise Balls

Workout Tools

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Training Hierarchy

Functionality

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Energy Systems

• Phosphate System

• Oxygen System

• Lactate System

Warm-Ups

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All Blacks

Bowling Specific Warm-Up

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Workouts

Circuit Workout

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Ultimate Circuit Workout

Ultimate Circuit Workout

• Push Ups

• Lunges

• Squats

• Sit Ups

• Rows

• Overhead Press

• Sprint (2 Laps)

• Backwards Run (2 Laps)

• Suicides (1 Lap)

• 2 Leg Hops (1 Lap)

• Side Shuffle (2 Laps)

• Power Skip (1 Lap)

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Interval Workout

3 Laps: Sprint; Walk

3 Laps: Power Skip; Jog

2 Laps: Walk and Water

3 Laps: Backwards Run; Walk

3 Laps: Side Shuffle; Jog

2 Laps: Walk and Water

Powerful Eating + Powerful Training

= Powerful Team

Presented by:

Nick Bohanan, M.Ed, ATC, LAT, CSCS, NSCA-CPT, HSI

USBC Exercise Conditioning Specialist

Stephen Padilla, BS, SLI, SLC, USBC-OCDEC, USOC-DCY

USBC Coaching Specialist

Questions?