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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Sport Nutrition Sport Nutrition is part of the Sport Academy at the Sport Leadership Academy Ltd.

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Sport Nutrition • What is it to Eat Healthy? • What is Sport Nutrition? • Eating during Training and Competition • Practical Tips

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


The Balance of Good Health is based on five food groups

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Carbohydrates Grain Products: • 4-7 servings per day (1/2 cup, slice) • Main source of fuel and energy

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Vitamins and Minerals • 5-8 servings per day (1/2 cup) Antioxidants, carbohidrates, vitamins and minerals

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Protein • 1-3 servings per day (size of deck of cards, ½cup, 2 eggs, • Lean meat and alternatives • Fish and chicken • Lean beef and pork

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Coaching in Excellence—Leading for a Legacy

2 tbsp peanut butter)

Sport Nutrition Resources


Milk and Alternatives • 3-4 servings per day (1 cup) • Calcium and vitamin D

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


May require a once a day multivitamin

Youth and Sport • Build strong muscles and bones • Confidence/self esteem booster • Life long health and fitness • Personal development skills

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


What is Sport Nutrition Fuel for activity Repair and rebuild tissue following activity Optimizing athletic performance Promoting overall health and wellness

Coaching in Excellence—Leading for a Legacy

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Sport Nutrition Resources


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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


We are what we eat… We are what we eat… Carbohydrates (grains, f/v, milk): • The body’s main source of energy for all activity Protein (meats, milk): • Development, growth, and repair of muscle and tissues Fat: • Low to moderate fat choices (more room for carbohydrates and lean proteins)

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Hydration Water: • Very essential nutrient (body =60% water) • Dehydration directly effects performance • Cold and altitude increases fluid loss Strategies: • Own water bottle • Encouraging hydration • Frequent fluid breaks • Under age 10 need more reminders to drink C lic k he re to do w nlo ad a artic le o n s p o rt drinks

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Pre-Exercising Fuelling Top up energy tank before exercise 􀂄 Meal 3-4 hours prior (need time to digest), 􀂄 Have a small snack (1-2 hours before training or competition) 􀂄 High carbo foods with a small portion of lean protein 􀂄 Pasta, rice, buns, cereal (carbohydrates) 􀂄 Sliced roast beef, chicken (lean protein)

Fluids: 􀂄 2 cups, 2-4 hours prior, 􀂄 1 cup, 1 hour prior (water or juice)

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Pre-exercise Meals and Snacks • Juice and bagel with peanut butter and honey • Tomato juice and turkey sandwich with an apple • Dried fruit, muffin, and yogurt • Cereal with milk and a cut up banana • Spaghetti, marinara sauce, milk • Pretzels, chocolate milk, and a banana

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Eating before exercise or c lic k he re to do w nlo ad

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Coaching in Excellence—Leading for a Legacy

competition

Sport Nutrition Resources


Practical Ideas and Tips  eat a breakfast- your most important meal of the day  always have your water bottle handy  eat 3-4 hours before exercise  carry a snack in your bag with you- 1 hour before exercise  take small sips of water before and during exercise/game  eat something within a half an hour after exercise

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources


Sport Nutrition Sport Nutrition is part of the Sport Academy at the Sport Leadership Academy Ltd.

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Coaching in Excellence—Leading for a Legacy

Sport Nutrition Resources

Sport Nutrition  

Food for Athlete's

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