Download - Game Plan for Success Nutrition
![Page 2: Game Plan for Success Nutrition](https://reader036.vdocument.in/reader036/viewer/2022082808/5552f7d3b4c90584028b4f52/html5/thumbnails/2.jpg)
MyGame Plan for Success [email protected]
Performance Nutrition
• Energy nutrients Carbohydrates (Carbs) Protein Fat
• Energy Value for Nutrients• Glycemic Index
Low High
![Page 3: Game Plan for Success Nutrition](https://reader036.vdocument.in/reader036/viewer/2022082808/5552f7d3b4c90584028b4f52/html5/thumbnails/3.jpg)
MyGame Plan for Success [email protected]
Performance Nutrition
• Carb Intake Important for energy (muscle glycogen) Primary fuel for exercise 7gr. of Carbs per Kg. body weight 4 calories per gram (energy value)
![Page 4: Game Plan for Success Nutrition](https://reader036.vdocument.in/reader036/viewer/2022082808/5552f7d3b4c90584028b4f52/html5/thumbnails/4.jpg)
MyGame Plan for Success [email protected]
Performance Nutrition
• Protein intake Build and repair muscle Form enzymes and hormones Maintain fluid, electrolyte and acid-base
balance Support the immune system
![Page 5: Game Plan for Success Nutrition](https://reader036.vdocument.in/reader036/viewer/2022082808/5552f7d3b4c90584028b4f52/html5/thumbnails/5.jpg)
MyGame Plan for Success [email protected]
Performance Nutrition
• Protein intake 1- 1.5gr. Protein per Kg. body weight per day 4 calories per gram of protein (energy value)
• Excess intake >2.5 gr. Per Kg. body weight per day Increased dehydration Low carb intake Excess caloric intake Increased urinary excretion of Calcium
![Page 6: Game Plan for Success Nutrition](https://reader036.vdocument.in/reader036/viewer/2022082808/5552f7d3b4c90584028b4f52/html5/thumbnails/6.jpg)
MyGame Plan for Success [email protected]
Performance Nutrition
• Fat intake Important energy nutrient Support internal organs and nerve function 1 gr. of fat per Kg. body weight 9 calories per gram of fat (energy value)
• Heart Healthy Sources Omega-3 > omega-6 fatty acids Omega-3: salmon, tuna, canola and soybean oil Omega-6: mayo, margarine Avoid saturated fats, trans fats and processed food
![Page 7: Game Plan for Success Nutrition](https://reader036.vdocument.in/reader036/viewer/2022082808/5552f7d3b4c90584028b4f52/html5/thumbnails/7.jpg)
MyGame Plan for Success [email protected]
Performance Nutrition
• Example 150 lbs. player (75 Kg. BW) Carbs: 75kg. X 7g./kg= 525g. Carbs
• 525g. X 4 cals/g.= 2100 cals Protein: 75kg. X 1.5g./kg= 112.5g Protein
• 112.5g. X 4cals/g. = 450cals Fat: 75kg. X 1g/kg. = 75g Fat
• 75g. X 9cals/g = 675 cals Total calories = 3225 calories
• Carbs = 65% Protein = 14% Fat = 21% The exact amounts may vary based on gender, sport and training level. The
quality of the energy nutrient must be given consideration over the quantity.
![Page 8: Game Plan for Success Nutrition](https://reader036.vdocument.in/reader036/viewer/2022082808/5552f7d3b4c90584028b4f52/html5/thumbnails/8.jpg)
MyGame Plan for Success [email protected]
Performance Nutrition
• High Glycemic Index (Immediate after Exercise) Quickly absorbed, rapid rise in blood sugar and
insulin. Examples: White bread, White rice, Rice Krispies,
instant potatoes, glucose
• Low Glycemic Index (Best Choice) Absorbed slowly, slow rise in blood sugar and insulin. Examples: Milk, Yogurt, Beans, Whole grain bread, whole oats, High fiber fruit