Tiger NutritionTiger Nutrition

Justin LandersJustin Landers

Spring 2007Spring 2007

Today’s Topics:Today’s Topics:

Top 4 Nutrition Mistakes for AthletesTop 4 Nutrition Mistakes for Athletes Why theses mistakes prevent you from Why theses mistakes prevent you from

becoming the athlete you want to bebecoming the athlete you want to be Putting the right Nutrition into action!Putting the right Nutrition into action!

Top 4 Nutrition Mistakes:Top 4 Nutrition Mistakes:

Not drinking enough fluidsNot drinking enough fluids

Not eating at regular intervalsNot eating at regular intervals

Eating too much protein and not enough Eating too much protein and not enough carbohydratecarbohydrate

Using dietary supplements improperlyUsing dietary supplements improperly

Nutrition Mistake #1Nutrition Mistake #1

Not drinking enough Fluids Not drinking enough Fluids

(or drinking too much of the (or drinking too much of the

wrong fluids)wrong fluids)

What are the “Right” Fluids?What are the “Right” Fluids?

WaterWater Sports DrinksSports Drinks 100% Fruit Juice100% Fruit Juice Low fat MilkLow fat Milk

What are the “Wrong” Fluids?What are the “Wrong” Fluids? Caffeinated beverages (soda, coffee)Caffeinated beverages (soda, coffee)

Sweetened beveragesSweetened beverages-fruit punch-fruit punch -fruit flavored soda -fruit flavored soda -Sunny Delight-Sunny Delight -Capri Sun-Capri Sun

-Kool-Aid -Kool-Aid -Lemonade-Lemonade -any juice drink with <100% fruit juice-any juice drink with <100% fruit juice

-Look for these clues on the label:-Look for these clues on the label: “ “beverage”, “punch”, “cocktail”, “drink”beverage”, “punch”, “cocktail”, “drink”

Alcoholic beveragesAlcoholic beverages

Why are they “wrong”?Why are they “wrong”?

Have no nutritional valueHave no nutritional value Caffeine and alcohol cause dehydration Caffeine and alcohol cause dehydration

and exercise crampsand exercise cramps Sweetened drinks have (sugars) or Sweetened drinks have (sugars) or

“empty calories” and don’t re-hydrate well“empty calories” and don’t re-hydrate well Drinking too much of the “wrong” fluids Drinking too much of the “wrong” fluids

means you aren’t getting enough of the means you aren’t getting enough of the “right” ones“right” ones

Fluids…How often?Fluids…How often?

As much as possibleAs much as possible Adequate hydration crucial in summertimeAdequate hydration crucial in summertime Fluids are especially important within 1 – 2 Fluids are especially important within 1 – 2

hours before and after exercisehours before and after exercise Recommend milk and juice with meals; Recommend milk and juice with meals;

water and sport drinks all daywater and sport drinks all day

Nutrition Mistake #2:Nutrition Mistake #2:

Not eating at regular intervalsNot eating at regular intervals

Why eat often?Why eat often?

Food gives you energyFood gives you energy Body thrives on a steady supply of energyBody thrives on a steady supply of energy Food Keeps metabolism going strongFood Keeps metabolism going strong Food is needed to replace losses after Food is needed to replace losses after

exerciseexercise Food prevents body from breaking down Food prevents body from breaking down

muscle for energymuscle for energy

How often?How often? Within 1 hour of wakingWithin 1 hour of waking Every 3-4 hoursEvery 3-4 hours

ExampleExample 6:30 Toast and Milk6:30 Toast and Milk 10 am10 am Peanut butter and Jelly sandwich Peanut butter and Jelly sandwich 12:30 12:30 Single Tray Lunch Single Tray Lunch 3pm3pm Gold fish and a calorie shake Gold fish and a calorie shake 7pm7pm Dinner Dinner 9:309:30 Late snack or calorie shake Late snack or calorie shake

Never skip mealsNever skip meals Before workoutsBefore workouts After workoutsAfter workouts

Why eat Why eat after workoutsafter workouts??

Best muscle glycogen replacement when Best muscle glycogen replacement when adequate carbs are eaten within 30 adequate carbs are eaten within 30 minutes minutes afterafter a workout, and then again a workout, and then again within 2 hourswithin 2 hours

Must be high in carbsMust be high in carbs Must be low in protein and fatMust be low in protein and fat

(because they slow digestion and block (because they slow digestion and block the ‘glycogen gates’)the ‘glycogen gates’)

Tigers Nutrition Day Tigers Nutrition Day Breakfast – toast, glass of milk, piece of Breakfast – toast, glass of milk, piece of

fruitfruit Snack between 3 and 4 period – cereal Snack between 3 and 4 period – cereal

bar, half a sandwich, gram crackers, bar, half a sandwich, gram crackers, goldfishgoldfish

Lunch Lunch Snack after school - cereal bar, half a Snack after school - cereal bar, half a

sandwich, gram crackers, goldfishsandwich, gram crackers, goldfish Dinner Dinner

Carbohydrate ExamplesCarbohydrate Examples

32 oz. Gatorade = 56 g carbs32 oz. Gatorade = 56 g carbs

4 graham cracker sheets = 46 g carbs4 graham cracker sheets = 46 g carbs

1 Nutri-Grain Cereal Bar = 27 g carbs1 Nutri-Grain Cereal Bar = 27 g carbs

How much Protein ???How much Protein ???

grams of protein should be less than ¼ the grams of protein should be less than ¼ the grams of carbohydrategrams of carbohydrate

More protein will block the ‘glycogen More protein will block the ‘glycogen gates’gates’

Example for 175# athlete:Example for 175# athlete:

If post-workout snack has 102 g carbsIf post-workout snack has 102 g carbs 102 divided by 4 = 25102 divided by 4 = 25 Should not have more than 25 g proteinShould not have more than 25 g protein Remember: carbs are more important than Remember: carbs are more important than

protein protein immediately after workouts!immediately after workouts!

Next, follow with a high Next, follow with a high carb, low protein, low fat carb, low protein, low fat

meal within 2 hoursmeal within 2 hours

Nutrition Mistake #3:Nutrition Mistake #3:

Eating too much Protein and not Eating too much Protein and not enough Carbohydrateenough Carbohydrate

Problems with High Protein DietsProblems with High Protein Diets

Protein is not a good energy sourceProtein is not a good energy source Physical and mental fatiguePhysical and mental fatigue Decreased strengthDecreased strength Decreased enduranceDecreased endurance Increased risk of injuryIncreased risk of injury Decreased muscle glycogen storesDecreased muscle glycogen stores Can result in muscle lossCan result in muscle loss DehydrationDehydration

The body can only use a set The body can only use a set amount of protein each dayamount of protein each day

What happens to the extra protein?What happens to the extra protein? Small amount may be used as energySmall amount may be used as energy Rest stored as fatRest stored as fat

Benefits of High Carb DietsBenefits of High Carb Diets

Carbs are the BEST energy sourceCarbs are the BEST energy source Preserves lean body mass (prevents body Preserves lean body mass (prevents body

from breaking down muscle)from breaking down muscle) Increased strengthIncreased strength Increased enduranceIncreased endurance Increased muscle glycogen storesIncreased muscle glycogen stores Increased physical and mental stateIncreased physical and mental state More energyMore energy

What Should I eat?What Should I eat?

High Quality Proteins:High Quality Proteins: Lean meatsLean meats PoultryPoultry FishFish EggsEggs Low fat milk, yogurt, cheeseLow fat milk, yogurt, cheese NutsNuts BeansBeans

A Variety of CarbohydratesA Variety of Carbohydrates

Bread, bagels, muffins, crackersBread, bagels, muffins, crackers Cereal and oatmealCereal and oatmeal RiceRice PastaPasta PotatoesPotatoes VegetablesVegetables Fruits and Fruit juiceFruits and Fruit juice Sports drinksSports drinks

The “Athlete’s Plate”The “Athlete’s Plate”

2/3 of plate: Carbs2/3 of plate: Carbs

(rice, pasta, bread, veggies, etc.)(rice, pasta, bread, veggies, etc.) 1/3 of plate: Protein1/3 of plate: Protein

(meat, poultry, fish, beans, etc.)(meat, poultry, fish, beans, etc.)

Nutrition Mistake #4:Nutrition Mistake #4:

Using Dietary Supplements ImprprerlyUsing Dietary Supplements Imprprerly

The Only Safe way is to The Only Safe way is to Do Not Do Not use Dietary use Dietary Supplements.Supplements.

The UIL is now putting out guidelines for the The UIL is now putting out guidelines for the exact ingredients they are testing for.exact ingredients they are testing for.

Energy Drinks can even get you in trouble.Energy Drinks can even get you in trouble.

Pitfalls of SupplementsPitfalls of Supplements

Not regulated, potentially dangerousNot regulated, potentially dangerous Very expensiveVery expensive Usually taste badUsually taste bad No PROVEN benefits over real foods No PROVEN benefits over real foods

(despite what the ad says)!!!(despite what the ad says)!!! ““Nutrition” stores, fitness magazines, and Nutrition” stores, fitness magazines, and

web sites don’t want to improve your web sites don’t want to improve your health, they want your money!!!health, they want your money!!!

Proteins and amino acids from foods and Proteins and amino acids from foods and supplements act the same way in the supplements act the same way in the body. One is not better than the other.body. One is not better than the other.

You can easily get more than enough You can easily get more than enough protein from diet alone.protein from diet alone.

UIL Banned SubstancesUIL Banned Substances

Banned Anabolic Banned Anabolic AgentsAgents

androstenediolandrostenediol methyltestosteronemethyltestosterone androstenedioneandrostenedione nandrolonenandrolone boldenoneboldenone norandrostenediolnorandrostenediol clostebolclostebol norandrostenedionenorandrostenedione dehydrochlormethyltestosteronedehydrochlormethyltestosterone norethandrolonenorethandrolone dehydroepiandrosterone (DHEA)dehydroepiandrosterone (DHEA) oxandroloneoxandrolone

dihydrotestosterone (DHT)dihydrotestosterone (DHT) oxymesteroneoxymesterone dromostanolonedromostanolone oxymetholoneoxymetholone epitrenboloneepitrenbolone stanozololstanozolol fluoxymesteronefluoxymesterone testosterone*testosterone* gestrinonegestrinone tetrahydrogestrinone (THG)tetrahydrogestrinone (THG) mesterolonemesterolone trenbolonetrenbolone methandienonemethandienone

Can achieve goals with Real FoodsCan achieve goals with Real Foods

Add 500 calories per day to gain Add 500 calories per day to gain weight/build muscle massweight/build muscle mass

Add extra snacks and healthy homemade Add extra snacks and healthy homemade shakes shakes

Refuel glycogen when the “gates” are Refuel glycogen when the “gates” are openopen

Put as much effort into nutrition as you do Put as much effort into nutrition as you do in your workoutsin your workouts

Nutrition Game PlanNutrition Game Plan

Drink enough of the “right” fluidsDrink enough of the “right” fluids Eat at least 5 times a dayEat at least 5 times a day Eat more carbs than proteinEat more carbs than protein Use supplements properlyUse supplements properly

Put effort into nutrition!Put effort into nutrition!

To be the best, you have to do your bestTo be the best, you have to do your best