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Powerful Eating + Powerful Training
= Powerful Team
Presented by:
Nick Bohanan, M.Ed, ATC, LAT, CSCS, NSCA-CPT, HSI
USBC Exercise Conditioning Specialist
Stephen Padilla, BS, SLI, SLC, USOC-DCY, USBC-OCDEC,
USBC Coaching Specialist
Powerful Eating
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Facts
• Nutrition makes good athletes great and great
athletes elite
– Youth
– High School
– Collegiate
– International
• It can help or hurt
performance
Question
• Who skipped breakfast this morning?
• People who skip breakfast are more
frequently overweight. (why)
• Eat every 2-3 hours when you’re hungry not
every 4-5.
– Speeds metabolism
– Curbs the need to over eat
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Basics
• Make nutrition a daily priority
• Maintain eating patterns throughout practices
& throughout competitions
• There’s no “miracle food” use variety to get all
necessary nutrients
Teens
• Teen athletes require
more servings and more
calories than normal
(why)
• Energy for performance
is not about DIETING
• It’s about managing
energy not your weight
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Teammates
Carbs
Fats
Vitamins
Minerals
H2O
Proteins
Good Nutrition
•Losing any
one is a
disadvantage
•We need all
of these all the
time
Timing• Have snacks available for workouts and
competition
– Pre
• Starchy carbs around “workout time”
• Alter according to activity
– Ideas: yogurt with berries, peanut butter, trail mix, milk or juice smoothie, granola bar
– During
• Fruits/ Nuts & Seeds 1-2 oz.
– Ideas: bananas, orange slices, grapes, apples, sports drinks
– Post
• Select lean meats as a protein source
• Balance the rest of the diet
• Coaches/Parents lead by example
• Drinks for optimal absorption have 40–80g
carb/L & 0.5–0.7 g sodium/L
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Healthy
• Eat whole unprocessed foods that grow from
the ground or that were ALIVE
– Require more prep, cutting/cooking etc…
– Better for naturally occurring digestive enzymes
and bacteria during digestion
– Wheat (gluten), breads & pastas are heavy to digest
• Buy, prepackage, & travel with your own foods
– In the store, stay on the outside
Benefits
• Feel better
• Regularity
• No rollercoaster hunger
• Energized
• Get more from workout
• Better recovery
• Boost immune system
• Better quality of life
• Ultimately ** better performance**
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Gotta have Fats
• Fats Functions
– Maintain cell membranes and blood vessels
– Provide energy, 10-30% of calories consumed
– Transmit nerve impulses
– Produce some necessary hormones
– Protect organs
• Healthy fats
– Avocados
– White cheeses
– Almonds
Post Exercise Nutrition
• Hydrate immediately after working out
– Liquids = easy digestion & absorption
– Water,
• Lean muscle mass is 73% H2O
• Body weight is 50-70%
• Water has ZERO calories
• Sports drinks
• Eat lean protein
– Recovers muscle glycogen stores fastest
• Protein in the body’s found in bone, muscle, blood, enzymes and other organs
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Never
• Shop while your hungry
• Eat while on the phone
• Eat while watching tv
• Eat from a bag, always from a plate
• Offer food as a reward
Glycemic Index
• Glycemic Index
– Measure of how rapidly carbohydrate is
absorbed
– Used to determine proper fuel choices for
athletes
– Glucose (sugar) has highest index of all
foods
• Low Glycemic Index foods are ideal
• Maintain a balanced blood sugar level
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Carbs and Sports Drinks
• Glycemic Index of Various Carbohydrates Glucose (Gleukos) 100
Sucrose 65
Soda 63
Orange juice 57
Honey 48
Lactose 43
Fructose 12
• Glycemic index of Various Sports DrinksGleukos 100
Gatorade 89
XLR8 68
Powerade 65
Cytomax 62
Allsport 53
Pilot Study
Changes in Blood Glucose Levels
y = -1.2x + 112
y = -4.3333x + 107.93
0
20
40
60
80
100
120
140
1 2 3 4 5
Tests
Blo
od
Glu
co
se
(m
g/D
L)
Bowling
Rest
Linear (Rest)
Linear (Bowling)
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Power Training
Concerns
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Lack of Space
Concourse Area
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Hallways
Meeting Rooms
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Exercise Balls
Workout Tools
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Training Hierarchy
Functionality
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Energy Systems
• Phosphate System
• Oxygen System
• Lactate System
Warm-Ups
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All Blacks
Bowling Specific Warm-Up
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Workouts
Circuit Workout
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Ultimate Circuit Workout
Ultimate Circuit Workout
• Push Ups
• Lunges
• Squats
• Sit Ups
• Rows
• Overhead Press
• Sprint (2 Laps)
• Backwards Run (2 Laps)
• Suicides (1 Lap)
• 2 Leg Hops (1 Lap)
• Side Shuffle (2 Laps)
• Power Skip (1 Lap)
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Interval Workout
3 Laps: Sprint; Walk
3 Laps: Power Skip; Jog
2 Laps: Walk and Water
3 Laps: Backwards Run; Walk
3 Laps: Side Shuffle; Jog
2 Laps: Walk and Water
Powerful Eating + Powerful Training
= Powerful Team
Presented by:
Nick Bohanan, M.Ed, ATC, LAT, CSCS, NSCA-CPT, HSI
USBC Exercise Conditioning Specialist
Stephen Padilla, BS, SLI, SLC, USBC-OCDEC, USOC-DCY
USBC Coaching Specialist
Questions?