Nutrition and Hydration
1. Increase protein intake
2. Increase carbohydrate intake
3. Maintain (don’t increase) body water and
electrolytes
4. Daily multivitamin
5. No nutraceuticals
Nutrition - the Big Three
Proteins:
Building blocks for muscle
Energy
Carbohydrates : Energy
Fats: Energy
Protein

Functions
• Essential building
blocks of lean
tissue

Muscle, blood cells,
hormones, bone,
enzymes, etc.
• Secondary energy
source

Made up of 20
amino acids
How Much Protein Do I Need for
Maximum Strength Increase?
0.8 gm/pound of body
wt/day
140 gms for 175 lb
student)
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
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
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)
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
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
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
Don’t be thirsty but don’t overhydrate
Keep your urine clear
Alternate water with energy/electrolyte
drink when possible
Rehydration - If you get it Wrong
Too LITTLE Water
Decreased athletic performance
Heat Stroke
Dropped from Training
Rehydration - If you get it Wrong
Too MUCH Water
Bloating
Urinary frequency
Immersion Pulmonary Edema
Convulsions and death possible
How to lose weight
► NOT
AS EASY AS
GAINING WEIGHT!
► Diet
► Exercise
 Weight training
 Cardio
► Physical
Activity
► Combined Effort (4
pronged approach)
Substances to Avoid








Anabolic steroids
Ephedrine
Ma Huang
DHEA/Androstendione
Chromium Picolinate
Creatine
Hydroxymethylbutyrate (HMB)
Alcohol
Nutraceuticals
Definition: Non - nutrient
substances alleged to have some
beneficial athletic or body-building
effect
Warning!
It’s not about making you a better
athlete.
It’s about making them money.
What does that mean about
Alcohol?



Fat + Alcohol will be
turned into Fat
Carbs and Protein
can contribute to Fat
increase…but not
directly as most
believe
When considering a
diet…need to
consider Alcohol…
Once Again: The Right Way
1. Increase protein intake
2. Increase carbohydrate intake
3. Maintain (don’t increase) body water and
electrolytes
4. Daily multivitamin
5. No nutraceuticals