Markus Nutrition Lesson
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Transcript of Markus Nutrition Lesson
Nutrition for Performance and Recovery
Tiger AthleticsInstructor: Erin C. Markus
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 their first competition. The course will be given prior to each sport season for all athletes.
Instructional Goal: In this course, student-athletes 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. Students will also learn the signs and symptoms of dehydration and how to prevent it.
Evaluation and Assessment: The students will be assessed during the presentation at two
intervals. A summative evaluation will be given at the end of the course. The student-athlete will maintain a nutrition daily log for the first two weeks of their season, and will submit the log electronically at the end of the two weeks for full course credit.
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
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
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
Benefits of Nutrition
Energy for mental and physical activities
Higher nutrient intake Stay healthier Increased attentiveness Improved behavior
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
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
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??
How to monitor hydration: Urine color
1 - 3 = Optimally Hydrated
4 - 6 = Slightly dehydrated should
drink more 6 - 8 =
Dehydrated, must drink more
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
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
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!!
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
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
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
Finally…
ASK YOUR COACHES ANY QUESTIONS YOU HAVE
ABOUT YOUR NUTRITION AND FITNESS!!
We are here for YOU!!
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.
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%
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
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
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
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
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
Quiz
Your Score {score}
Max Score {max-score}
Number of Quiz Attempts
{total-attempts}
Question Feedback/Review Information Will Appear Here
Review QuizContinue
Sports Nutrition Log
You will receive an e-mail attachment with a nutrition log attached.
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 instructor. If you have any questions, please send me a message or give me a call.
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 my e-mail address:
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