why nutrition is important -...

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Prepared by TRANSITION HEALTH TM

www.transitionhealth.ca

© Transition Health All Rights Reserved

WHY NUTRITION IS IMPORTANT

  More energy & endurance   Mental alertness   Hand-eye-coordination   Recover faster   Better health   Greater enjoyment of sports

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FUELLING YOUR BODY

  Eat every 2-4 Hours   For energy   For performance

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TIMING & BALANCE

  Eat every 2-4 hours   Eat meals and snacks which have both protein and carbohydrates =

lasting energy

Carbohydrates:   whole-grain toast   low-sugar/high-fibre cereal   high fibre crackers   whole-wheat sandwich with

low-fat toppings

Protein:   peanut butter   milk   cheese   fruit & yogurt smoothie

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POWER FUEL CHOICES

  Eating should be based mainly on food groups   Vegetables and Fruits = good carbohydrates   Grains (whole-grains preferred) = good carbohydrates   Meat & Alternatives & Milk & Alternatives = good protein and

healthy fat options   Limit calories from high-fat foods, excess added sugars, alcohol etc:

  No benefit and negative to performance   No fuel for activity and compromise intake of other foods   Poor effect on body composition

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HOW CAN I PLAN MY MEALS?

VEGETABLES/FRUIT

Atleast2kinds

CARBOHYDRATES

Rice,Bread,Potato,Cornetc.

Whole‐grainpreferred

PROTEIN

Fish,Leanmeat,eggs,legumes,beansetc

The“Plate”Method

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CARBOHYDRATES

  Needed for endurance   Body breaks down protein/muscle when not enough

carbs   Good options: whole grain pasta, bread, rice, cereals,

fruits, milk, chocolate milk, yogurt, lentils, beans and dried peas

  Eat carbs before, during and after training to optimize stores

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CARB CONTENT OF COMMON FOODS

  Grain Products   Bread 1 slice = 15-20g   Cereal = ~25g/30g svg.   Pasta = 35g/cup   Rice = 45g/cup   Baked potato = 30-45g   Tortilla (lrg.) = 30g   Crackers = 15g/4 “triscuit” style

  Fruits & Others   Banana (med) = 28g   Apple (med) = 20g   Fruit salad = 20g/cup   Juice = 27g/cup   Carrots = 15g/cup   Corn = 30g/cup   Peas = 25g/cup   Milk = 12g/cup   Yogurt = 15-35g/cup

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FATS

  Concentrated energy source   Some fat is essential for our bodies   Go for quality fats:

 Plant oils  Fish  Nuts/seeds

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PROTEIN

  Helps with muscle re-build and repair   Filling   Not main fuel for exercising muscles   Extra protein does not = extra muscle   10-20g important for muscle recovery

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PROTEIN CONTENT OF COMMON FOODS

Item Serving size Protein (g) Meat – any kind Meat – lean deli (chicken, turkey, etc.) Tuna Eggs Milk, soy milk – any kind, including choc. Yogurt Cottage cheese Cheese Cream cheese, sour cream Peanut butter Nuts (varies by type) Beans (e.g. kidney, brown, black, etc.) Bagel Bread

3-4 oz/100 g 6 thin slices 1 can 1 egg 1 cup 175 g ½ cup 1 oz/30 g 2 Tbsp. 2 Tbsp. ¼ cup/4 Tbsp. ½ cup 1 1 slice

25-30 g 15 g 35 g 8 g 8 g 6 g 15 g 8 g 1 g 5 g 3-9 g 8 g 10 g 3 g

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CALORIE REQUIREMENTS

  Vary drastically from athlete to athlete   Variation is most related to:

  Gender   Body size   Sports and training   Activity of daily life

ACTIVITY LEVELS

  Sedentary: Typical daily living activities (e.g., household tasks, walking to the bus).

  Low Active: Typical daily living activities PLUS 30 - 60 minutes of daily moderate activity (ex. walking at 5-7 km/h).

  Active: Typical daily living activities PLUS At least 60 minutes of daily moderate activity.

MALES(CALORIES PER DAY)

Age Sedentary LowAcDve AcDve

2‐3 1100 1350 1500

4‐5 1250 1450 1650

6‐7 1400 1600 1800

8‐9 1500 1750 2000

10‐11 1700 2000 2300

12‐13 1900 2250 2600

14‐16 2300 2700 3100

17‐18 2450 2900 3300

FEMALES(CALORIES PER DAY)

Age Sedentary LowAcDve AcDve

2‐3 1100 1250 1400

4‐5 1200 1350 1500

6‐7 1300 1500 1700

8‐9 1400 1600 1850

10‐11 1500 1800 2050

12‐13 1700 2000 2250

14‐16 1750 2100 2350

17‐18 1750 2100 2400

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RECIPES

Chocolate Recovery Shake ½ cup skim milk powder 2 tbsp chocolate milk powder

Mix powder together, add 500mL water, shake and drink!

Makes 1 500mL serving

Cal: 278, Carb: 50g, Pro:18g Fat:0.2 g

Recovery Trail Mix 1 cup Shreddies 1.5 cup Cheerios ½ cup sunflower seeds ½ cup roasted soy beans ½ cup raisins

Mix Together.

Makes 4 one cup servings.

Cal:300 Carb:40g Pro:15g Fat:10g

Time Saving Tips

 Make snacks in larger batches

 Measure into small containers or bags

 Store in locker or gear bag

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HYDRATION 101

  Important to stay hydrated, even indoors   Most athletes need to drink a MINIMUM of 400mL each hour

  Water is sufficient for most training that is one hour or less

  Sessions that are longer MAY benefit from sports drink IF they are high intensity   Homemade ½ juice & ½ water, pinch of salt

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HYDRATION

  >2% dehydration = 10%↓ in performance   Signs: fatigue, thirst, headache, slower reactions,

impaired decision making   Before – sip 500mL 1-2 hours prior   During exercise - sip frequently

  Average loss is 400mL – 1800mL/hour   Know your sweat rate

  After – replace fluids & electrolytes

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EFFECTS OF DEHYDRATION

% Wt loss (lbs) Effects 3% 4.8-9.3 Reduced muscle endurance and 10% decrease in

performance

4% 6.4-12.4 Reduced muscle strength and fine motor skills, heat cramps

5% 8-15.5 Heat Exhaustion, Cramping, Fatigue and reduced mental capacity

6% 9.6-18.6 Physical exhaustion, heat stroke, coma

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THE PEE TEST

  Urine colour guidelines:   1-3: Well hydrated (clear, pale, lemonade

colour)   4-6: Dehydrated (dark lemonade, apple

juice colour)   7-8: Severely dehydrated (little urine, very

dark and/or cloudy) Needs medical attention!

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EATING AT RESTAURANTS

  Eating on the Road   Burgers without bacon/cheese   Grilled chicken   Baked potato   Meal-sized salads or side salads

  (vinaigrette dressing on side)   Ask for whole-wheat   Turkey, chicken, ham   Chili   Bagel with cheese/tomato or pnb   Fruit & yogurt   Grilled fish, chicken, steak

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PORTABLE ENERGY

  Portable snacks always on hand:   Bars (sport and snack)   Dried nuts or seeds & fruit   Applesauce, dried fruit bars   Sandwiches/wraps/pitas   Tuna/cracker kits   Sport drink mix   Recovery drinks

]THANK YOU

Alexis Williams, RD Transition Health www.transitionhealth.ca [email protected] 905-483-0216

Facebook: Transition Health Twitter: alexisrd

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