How a “Warrior Athlete” should fuel themselves

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Transcript How a “Warrior Athlete” should fuel themselves

How a “Warrior Athlete” should
fuel themselves
MIDN Seth Lindstrom
Food = Fuel
• 1 pound of fat = 3500 calories
• Drinking one Gatorade per day = 73000
calories, or 20.8 lbs per year! (but you still
need your electrolytes)
• Everyone’s fuel tank is different.
• How big is yours?
• MyFitnessPal
• Free App on
• Make sure to set
lifestyle as sedentary
• Don’t end up like this
Where to get those calories
• Carbohydrates are the vital fuel for the body.
• Fats are used as energy storage.
• Proteins are used to repair and synthesize
body tissues, excess protein converts to fat.
• Fluids (and electrolytes) are critical to the
transfer of electrical signals throughout the
body… performance drops after just 2% fluid
Simple carbs are basic sugars, ie. Honey
Complex carbs are chained sugars, ie. Beans
Should be 40-65% daily intake
5-10g a day per kg weight
One gram of CHO=4 calories
Limit carbs to good carbs, unless preworkout
Ignore the rumors, carbs are good for you and
very important
Types of Fat
Saturated fat(whole milk)
Polyunsaturated fat (fish)
Monounsaturated fat (olive oil)
Trans fat (cookies  )
• Fat is used to insulate the body, transport
nutrients, protect organs.
• Too much fat intake can lead to heart disease
• Daily fat intake should not exceed 35%, keeping
most from poly’s and mono’s
• On gram of fat= 9 cal (double a CHO)
• 15-30% RDA
• Omegas
• Cholesterol
• Made of amino acids, 11 are made in body, 9 are
• Used to build muscles, form hair, nails, skin,
repair energy, transport fats
• Protein needs can vary depending on activity (1020%)
• One gram of protein = 4 cal
• Sports active – 2g/kg
• Needs CHO to process, otherwise>>fat
Beverages- fist (8oz)
Soup/salad- Baseball (cup)
Beans, fruit salad- tennis ball (1/2 cup)
Meat- check book (3 oz)
Peanut butter, mayonnaise- ping pong (1 TBL)
• At 6% water loss, your dead. Watch for dry
mouth, headache, cramping, SHAKES, CHILLS,
• Darker the urine, the more dehydrated you
• If possible, hydrate with
aqueous electrolyte
• If your thirsty,
your dehydrated
Nutrients (Vitamins, Minerals)
Production of Energy
Formation of Red Blood Cells
Maximize Immune Function
Maintenance of Healthy Muscles and Joints
Provision of Oxygen to Exercising Muscle
Recovery from Exercise
Nutrient Density
• Hard to do on college diet
• Common Sources?
• Shakes, confusion, heart arrhythmia
Nutrient timing
• The timing of “when” nutrients are consumed
may be as important as “what” nutrients are
• “critical time” =30 minutes after exercise.
• The harder you train the more you need
• Lacking nutrition can hinder growths from
The military “–ine” diet
• Navy SEAL Mike Fullerton “We all wake up at
0-dark thirty, grab a big gulp of java (caffeine),
dip a pinch of Skoal (nicotine) and grab a few
honey buns from the “gee-dunk” (vending
• Too much fast food, “filling the void with
caffiene and simple sugars”, consuming the
majority of calories at end of day
What I do
Eat colorful
Shop the outside of Publix
Eat whole foods
Vary my diet
Limit junk foods
• Next PPT is about forms of exercise and
training techniques
• Helpful links
• us navy seal nutrition guide