Perfect Sports Nutrition Lesson Plans, High School Photos - B. A small snack approximately an hour earlier than the occasion c. A snack inside half-hour of completing the occasion i. Ready too lengthy to consume will sluggish healing ii. Consuming some thing with desirable carbs and protein inside 30 minutes of an occasion or energetic exercise can decorate glycogen replenishing and muscle restore. D. A meal within 2 hours of completing 16. Slide 16: what to pick out: food a. Pasta with a salad and a pitcher of milk b. Grilled bird with rice and broccoli 17. Slide 17: what to pick: snacks a. Granola or breakfast bars b. Bagel with peanut butter c. Cheese and crackers d. Sparkling fruit like apples, oranges, or bananas e. Carrots or celery f. Raisins, nuts, or path blend g. Low-fat yogurt i. Talk why each of those snacks are precise alternatives 18. Slide 18: when you have to pick speedy food for a fast bite at the manner to a game… a. Pick out low fat foods excessive in carbohydrates 19. Slide 19: consuming breakfast (handout breakfast publication or mini-poster if wished) a. Breakfast is still the most essential meal of the day b. Choose carbohydrates, protein, and wholesome fats c. Cereal with banana d. Oatmeal e. Toast with peanut butter f. English muffin with egg and cheese g. A high electricity breakfast = a high power day! 20. Slide 20: vitamins and minerals a. Vitamins and minerals do not provide strength however are essential in a number of capabilities and top performance b. Sodium and potassium: essential for body fluid stability c. Antioxidants: 07b031025f5f96dfa8443f843db463b6, can assist prevent muscle discomfort d. Calcium: sturdy bones! E. Iron, zinc, b12: muscle characteristic and healing 21. Slide 21: hydration a. The pleasant manner to live hydrated is to drink before, throughout and after workout b. Drink whether or not you're thirsty or now not i. Give an explanation for which you lose fluids thru respiratory and perspiration so you lose even extra when you are active ii. Your body can get dehydrated and overheat, so be particularly cautious in heat climate 22. Slide 22: how much and when?. B. There are three nutrients that deliver us energy; carbohydrates, protein, and fat c. Three nutrients that do not supply us energy are vitamins, minerals, and water. Those are nonetheless very critical for peak overall performance and all have their own jobs inside the body 9. Slide 9: power for the athlete a. The maximum essential source of strength for the athlete is carbohydrates. I. Carbohydrates are essential for muscular energy and mind feature. B. Carbohydrates can be stored in our muscles as glycogen and used for quick energy. That is the power that we use for performing in athletic activities. C. After exercise, we need to replace the used glycogen. 10. Slide 10: carbohydrates a. Devour a food plan rich in carbohydrates i. About 60 of an athlete’s eating regimen need to be within the shape of carbohydrate. B. Evaluate quantity of carbohydrate table eleven. Slide eleven: carbohydrate resources a. Meals excessive in carbohydrate include whole grains, end result and veggies, dairy and beans i. Emphasize the significance of choosing whole grains ii. Speak that beans are excessive in carbohydrates and an critical a part of a healthy weight-reduction plan but possibly now not the fine pre exercise desire because of fiber content material iii. Evaluate carbohydrate content of food desk 12. Slide 12: protein a. Protein is needed for muscle growth and restore of the body. B. Athletes normally get enough protein from a blended weight-reduction plan. C. Protein from food is higher in your frame than protein supplements. The protein in meals is balanced with other nutrients which the supplements don’t generally have. D. More protein within the body may be saved as fats. E. An athlete’s eating regimen must be approximately 10 – 20 protein. Thirteen. Slide 13: protein assets a. Assessment sources of protein 14. Slide 14: consume to compete a. It takes meals 1-4 hours to leave the belly i. High carbohydrate ingredients go away the quickest and give your body brief power ii. Meals high in fats live for your stomach longer and can make you feel torpid iii. Speak lethargy and feelings of playing a sport on a complete belly b. Speak nutritious, high-carbohydrate selections for pre-opposition meals. I. Yogurt, peanut butter and a banana, path blend, etc. 15. Slide 15: whilst to devour a. Devour a meal 3-4 hours prior to event.