Nutrition and Hydration

1
Nutrition and Hydration

• 1. Increase protein intake
• 2. Increase carbohydrate intake
• 3. Maintain (dont increase) body water and
  electrolytes
• 4. Daily multivitamin
• 5. No nutraceuticals

2
Nutrition - the Big Three

• Proteins
• Building blocks for muscle
• Energy
• Carbohydrates Energy
• Fats Energy

3
Protein

• Functions
• Essential building blocks of lean tissue
• Muscle, blood cells, hormones, bone, enzymes,
  etc.
• Secondary energy source
• Made up of 20 amino acids

4
How Much Protein Do I Need for Maximum Strength
Increase?

• 0.8 gm/pound of body wt/day
• 140 gms for 175 lb student)

5
Where Do I get 140 grams of Protein From?

• Tuna - approx 8 gms/oz
• Chicken - approx 8 gms/oz
• Protein bars - approx 30 gms
• Protein shakes - approx 16 gms

6
Carbohydrates

• Complex Carbs
• Examples
• Whole grains, fruits, vegetables, brown rice, etc
  
• Longer to break down than simple carbs
• Result in lower insulin response than simple
  carbs
• Fiber
• Insoluble does not dissolve in water
• Soluble dissolves in water

7
Fat

• 20-25 of total diet, not more than 30
• Most concentrated form of energy
• Types of fat
• Unsaturated
• Mono
• Poly
• Saturated (limit intakes)
• Trans (limit intakes)

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USDA Recommendations

• Grains
• 6oz. everyday
• Vegetables
• 2.5 cups everyday
• Fruits
• 2 cups everyday
• Milk
• 3 cups everyday
• Meats Beans
• 5.5 oz. everyday

• Fats
• Limit intake
• Mostly from fish, nuts, vegetable oils
• Limit butter, margarine, shortening, and lard
• Sugar and Salt
• Limit intakes

9
Hydration - the Basics

• You lose about 2-3 liters of water a day in urine
  and breathing
• You lose about 500cc of water an hour when in the
  water

• You lose about a liter an hour sweating during
  strenuous athletic events in warm weather

10
Rehydration - How to Do It Right

• Baseline of 3 liters a day
• An extra liter of water for every two hours in
  the water
• An extra liter of water for every hour of PT/Runs
• Dont be thirsty but dont overhydrate
• Keep your urine clear
• Alternate water with energy/electrolyte drink
  when possible

11
Rehydration - If you get it Wrong

• Too LITTLE Water
• Decreased athletic performance
• Heat Stroke
• Dropped from Training

12
Rehydration - If you get it Wrong

• Too MUCH Water
• Bloating
• Urinary frequency
• Immersion Pulmonary Edema
• Convulsions and death possible

13
How to lose weight

• NOT AS EASY AS GAINING WEIGHT!
• Diet
• Exercise
• Weight training
• Cardio
• Physical Activity
• Combined Effort (4 pronged approach)

14
Substances to Avoid

• Anabolic steroids
• Ephedrine
• Ma Huang
• DHEA/Androstendione
• Chromium Picolinate
• Creatine
• Hydroxymethylbutyrate (HMB)
• Alcohol

15
Nutraceuticals

• Definition Non - nutrient substances alleged to
  have some beneficial athletic or body-building
  effect
• Warning!
• Its not about making you a better athlete.
• Its about making them money.

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What does that mean about Alcohol?

• Fat Alcohol will be turned into Fat
• Carbs and Protein can contribute to Fat
  increasebut not directly as most believe
• When considering a dietneed to consider Alcohol

17
Once Again The Right Way

• 1. Increase protein intake
• 2. Increase carbohydrate intake
• 3. Maintain (dont increase) body water and
  electrolytes
• 4. Daily multivitamin
• 5. No nutraceuticals