Markus hs athletic nutrition course

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Nutrition for Performance and Recovery Tiger Athletics Facilitator: Erin C. Markus

description

EdTech 503Athletic Nutrition CourseFall 2009

Transcript of Markus hs athletic nutrition course

Page 1: Markus hs athletic nutrition course

Nutrition for Performance and Recovery

Tiger AthleticsFacilitator: Erin C. Markus

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Course Description

Name of Class: Nutrition for Performance and Recovery Grade Level: 9-12 Student Athletes Learners: This course will be mandatory for all student-athletes prior

to their sport season.  This course must be taken before your first competition.  The course will be given prior to each sport season for all athletes. If you have taken this course during another sport season this school year, you do not need to re-take the course.

Instructional Goal:  In this course, you will learn the basics of eating healthy for optimal athletic performance.  The nutritional focus for this course will be pre-activity nutrition, nutrition during activity, and post-activity recovery nutrition.  You will also learn the signs and symptoms of dehydration and how to prevent it.

Evaluation and Assessment:     You will be given two assessments during this course.  A summative

quiz will be given at the end of the course.  You will then maintain a nutrition daily log for the first two weeks of your season, and will submit the log electronically at the end of the two weeks for full course credit.

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Course Objectives

The Athlete will: Understand the benefits of nutrition in athletics Be able to make smart menu decisions Know how to define and recognize dehydration Know how to hydrate before, during, and after

practices or games Be able to define recovery nutrition and make

wise recovery food and drink choices Be able to make smart game-day nutritional

choices Be able to keep and maintain a daily nutrition log

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What we will be discussing

Eat a healthy breakfast daily Healthy choices Proper amount to wake up metabolism

Be aware of your fluid intake needs Is it hot outside or in the gym? Is my body thoroughly hydrated?

Remember to refuel after workouts Timeliness Food/Drink choices

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Some scary numbers

According to the United Dairymen of Idaho:

- 30% of adolescent athletes skip breakfast

- 25% skip lunch- 86% eat at fast food restaurants

each week- Less than 70% of kids ages 12-19

eat breakfast

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Benefits of Nutrition

Energy for mental and physical activities

Higher nutrient intake Stay healthier Increased attentiveness Improved behavior

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Menu Decisions

Include 3 food groups from the Food Guide Pyramid

Include Carbohydrate and Protein Water, milk, or 100% juice with

every meal and water throughout the day

Small, healthy snacks throughout day

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Meal Choices

Breakfast Healthy Fiber

Cereals Fruit Juice (100% not

from concentrate) Yogurt Bagels Eggs Meats Smoothies

Lunch Peanut Butter

Sandwich Meat Sandwich Salads (watch

dressing!) Cheese Crackers (Whole

grains) Fruit Vegetables Smoothies Rice

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Hydration (Fluid Intake)

Helps with nutrient transport in body, joint movement, and digestion

Increases coordination Maintains body temperature Helps you sweat! Performance increase What is DEHYDRATION??

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How to monitor hydration: Urine color

1 - 3 = Optimally Hydrated

4 - 6 = Slightly dehydrated should

drink more 6 - 8 =

Dehydrated, must drink more

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Practice/Game Fluid Intake

Before Drink 12-20 oz. 2-3 hours before

During Drink 6-12 oz. every 15-20 minutes

After Drink 24 oz. gradually afterwards

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Recovery nutrition

Takes 24-36 hours for muscles to recover (replace muscle glycogen for energy)

Consume carbohydrates and protein snacks within 30 minutes of exercise to reload muscles within 12-16 hours

Peanut butter sandwich, chocolate milk, banana

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Chocolate Milk??

90% water Good carbohydrate for refueling Contains Calcium and Phosphorus for

bones Contains Potassium for muscle

recovery and fluid regulation B-vitamins for energy Tastes great!!

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Sample Recovery Foods

Granola or breakfast bar Cheese or String Cheese Hard Boiled Egg Bagel with Peanut Butter Chocolate Milk Crackers and Cheese Burrito Fruit Carrots, Celery Smoothies

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Game Day Nutrition

Stick with 3 meals a day with healthy snacks in between

Even for early morning games, you still need to eat something such as: Oatmeal, Granola, Yogurt, Smoothie, Cereal, Fruit

Remember recovery nutrition after or between games

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Final thoughts…

Eat Breakfast every day Start the day with the necessary needs to

keep you alert and competing strong Monitor Fluids

Maintain fluid intake all day and do not show up to play dehydrated

Recover Replace any fluid loss Bring your body back up to it’s full

potential

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Finally…

ASK YOUR COACHES ANY QUESTIONS YOU HAVE

ABOUT YOUR NUTRITION AND FITNESS!!

We are here for YOU!!

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Assessment and Nutrition Log There will be two forms of assessment for

this course.1. There will be quiz on the following slides that

you will take, covering the information you learned about today. Follow the directions on the quiz.

2. On the final slides will be given directions on how to maintain a nutritional log for two weeks to keep track of your sports nutrition before, during and after practices or games. This form will be submitted to the instructor via e-mail.

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Quiz Time!!

Click on the following slides to take the quiz for this course.

Some questions will give you two chances to find the correct answer.

Your grade will show when finished. You must pass with an 80%

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If you are properly hydrated, your urine color will be:

A) light in color

B) dark in color

C) no color

Correct - Click anywhere to continue

Incorrect - Click anywhere to continue

You answered this correctly!

Your answer:

The correct answer is:You did not answer this

question completely SubmitSubmit ClearClear

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With each meal, you should be drinking water, milk, or:

A) soda

B) tea

C) juice

D) energy drinks

Correct - Click anywhere to continue

Incorrect - Click anywhere to continue

You answered this correctly!

Your answer:

The correct answer is:You did not answer this

question completely SubmitSubmit ClearClear

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Chocolate Milk is a good recovery drink.

A) True

B) False

Correct - Click anywhere to continue

Incorrect - Click anywhere to continue

You answered this correctly!

Your answer:

The correct answer is:You did not answer this

question completely SubmitSubmit ClearClear

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Which of the following is NOT a good snack choice?

A) Granola Bar

B) Fruit

C) Potato Chips

D) Yogurt

Correct - Click anywhere to continue

Incorrect - Click anywhere to continue

You answered this correctly!

Your answer:

The correct answer is:You did not answer this

question completelyTry again SubmitSubmit ClearClear

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The two most important nutrients in your diet for exercise are:

A) Carbohydrates and Protein

B) Zinc and Potassium

C) Calories and Oxygen

D) Vitamin E, C, and D

Correct - Click anywhere to continue

Incorrect - Click anywhere to continue

You answered this correctly!

Your answer:

The correct answer is:You did not answer this

question completelyTry again SubmitSubmit ClearClear

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Quiz

Your Score {score}

Max Score {max-score}

Number of Quiz Attempts

{total-attempts}

Question Feedback/Review Information Will Appear Here

Review QuizContinue

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Sports Nutrition Log

You will receive an e-mail attachment with a nutrition log attached. If you do not have an e-mail, notify the facilitator.

Save the form to your computer and record your diet for two weeks using the form.

When finished, you will e-mail the form to the facilitator, unless other arrangements have been made. If you have any questions, please speak with the facilitator.

A preview of what the nutrition log looks like is on the next slide.

When the two weeks are up, please submit your Log to the facilitator’s e-mail address, which is listed below:

[email protected]

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Nutrition Log SampleNutrition Log for

____________ SAMPLE:

Date (Week 1) Breakfast Lunch Dinner Snacks Monday Two Eggs

Toast Orange Juice

Ham Sandwich Apple Graham Crackers Water

Baked Chicken Carrots Stuffing Milk

Granola Bar Yogurt Pretzels Orange

Tuesday

Date (Week 1) Breakfast Lunch Dinner Snacks Monday Tuesday Wednesday Thursday Friday Saturday Sunday