NUTRITION Tom Seabourne, Ph.D. Lecture.pdf · Fat burners Arginine Vitamins. Balance! Moderation....
Transcript of NUTRITION Tom Seabourne, Ph.D. Lecture.pdf · Fat burners Arginine Vitamins. Balance! Moderation....
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NUTRITION
Tom Seabourne, Ph.D.
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Is it genetics?
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When you grow fat cells
3rd trimester in the womb
1st year of life
Puberty
“Explosive overeating”
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Eating for Performance
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The four R’s
Replenish
Restore
Reduce
Rebuild
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Stabilizing blood sugar
Small meals
Frequency
Balance
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Nutrient Dense Carbohydrates
Fruits
Veggies
Whole Grains
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Calorically Dense Carbohydrates
Pasta
Breads
Boxed Cereals
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CRAVINGS
Eat now or eat later
Protein improves satiety
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Lean Proteins
Lean red meat
Chicken
Fish
Non fat dairy
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How much protein does your
student really need?
.77 gms. Per pound of body weight
You need more protein during hard training.
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Meal replacement bars and
powders
Food first
Shakes
Bars
Gu’s
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Good Fats
Omega three fats
Unsaturated
Saturated
Avoid Trans fat
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Is Fat Free A Good Thing?
What replaces the fat?
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Insulin Insensitivity, what is it?
Energy can’t get into your cells
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Insulin is not the enemy
Insulin is the key to unlock the cell to give
you energy.
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Slow release carbohydrates
Foods with fiber
Oatmeal
Some fruits
Veggies
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What you can learn from low
carbohydrate diets
There are different kinds of carbs
Nutrient dense
Calorically dense
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Why low carbohydrate diets
don’t work
Lose water
Lose muscle
Ketosis
Gluconeogenesis
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Does fat burn in a carbohydrate
flame?
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Schedule Meals In Advance
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Balance Your Meals
Protein
Carb
Essential fat
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PRE-PREPARATION
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WEIGHT TRAINING
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Steady State vs. Interval Training
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Aerobics or Weights?
Both?
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Schedule meals in advance
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Don’t Obsess
Plan on making weight weeks in advance
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Eat your Calories Throughout the
Day
Fuel your muscle, starve the fat cells.
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Progress not Perfection
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Supplementation
Creatine
Fat burners
Arginine
Vitamins
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Balance!
Moderation