Bigger, Faster, Stronger: The Nutritional Side
-
Upload
carter-carpenter -
Category
Documents
-
view
50 -
download
9
description
Transcript of Bigger, Faster, Stronger: The Nutritional Side
CMU Sports Nutrition ProgramAdam Lucassian, CMU Sports Nutrition Student ([email protected])Dr. Hildebrandt, RD, Professor of Nutrition, CMU ([email protected])
Bigger, Faster,
Stronger: The Nutritional
Side
Who Am I? Adam Lucassian
Grew up in Washington, MI Near Detroit
Attend Central Michigan University Athletic Training Student
Experience CMU Gymnastics Team CMU Softball Team CMU Cross Country/Track
& Field Team Emergency Room Physical Therapy Clinic
Played hockey 10+ Years National Champion
Photo with CMU Gymnast, Dre when I worked with CMU
Gymnastics Team
What Are We Going to Talk About?
A common goal among athletes is to get bigger, stronger, and faster. But it is not all about lifting weights and exercising
Nutrition plays a major role in the growth of muscles What needs to be consumed?
Carbohydrates Protein** Supplements**
When should you eat/drink for maximum efficiency? Before After
Carbohydrates What are Carbs?
Main source of energy for your body
Sources Best Sources
Pasta Bread
Whole Wheat Cereal Sport Drinks
Gatorade
Other Sources Vegetables Fruits
Why Do You Need Carbs? Before Exercise
Your body needs to store the energy found in carbohydrates to let you perform at your maximal level
During Exercise During long periods of exercise (such as in a game), you need to
replenish the energy stores Allows you to play all 3 periods
Gatorade Gu
After Exercise After exercise, the body needs to repair muscles and other
tissues as well store more energy By consuming carbohydrates after, the body has a source to
replenish its stores of energy If you do not consume the carbohydrates, the body breaks down
muscle and you the time put in the weight room and skating on the ice becomes less beneficial
Protein What is Protein?
Building block for your muscles
Sources Best Choices
Animal Meat
Chicken Tuna
Eggs Dairy
Soy Products Other Choices
Protein Bars
Why Do You Need Protein? After Exercise
Allows the body to maximize the effects of exercise/strength training Helps with the goal of being bigger,
stronger, faster So when you go into the corner to get the
puck, you come out with it and the opponent on the ground Allows the body to repair the muscles with protein
while using the carbohydrates for energy
What to have? Gatorade Recovery Formula WHEY PROTEIN
Whey Protein Why Take It?
Whey protein has been shown to help improve muscle strength
Timing? In the locker room
immediately following exercise Has both carbs
for energy and protein for muscle
Bringing It All Together Getting bigger, stronger, faster
More than just weights Nutrition is very important
Carbs Before Activity
Allow you to perform at your maximum energy levels and skate up and down the ice leaving your opponent in your dust Drink Gatorade Prime before leaving the locker room
After Activity Allow you to get ready for the next game, after all the
Stanley Cup is not won by one game Consume the Gatorade Revive or GNC Pro
Hyperbolic Formula, while you locker room talk
Bringing It All Together Getting bigger, stronger, faster
More than just weights Nutrition is very important
Protein After Activity
Beverage Sources after activity Easy to store in your locker Makes sure you get out what you put in on the ice
Bringing It All Together Getting bigger, stronger, faster
More than just weights Nutrition is very important
Whey Protein Has been shown to help increase strength
Just one more edge you have on the rest of the league and show them what happens when they role into Hockey Town
By a jug of powder and a blender bottle to keep in your locker Following exercise mix 4 scoops with milk (if possible)
or water
Looking at the Handout Easy ways to help your performance in
the locker room Before
Gatorade Prime During
Gatorade Refuel Other Choices
Gu Glucose Tablets
After Whey Protein Drink (Better Choice) Gatorade Revive
Looking at the Handout The best part about all of these options?
All very easy to store in your locker Warning
Just like the last point says, you will need more than these drinks to perform at your maximum level Eat a proper carbohydrate meal before
getting to the rink Makes sure your focused and alert so you don’t
take a puck to the face
With These Tips, You’re On Your Way to Becoming Bigger, Faster, Stronger
QUESTIONS?