Nutrition for Maximal Performance, Male Athletes

Nutrition for Maximal Performance, Male Athletes


♪ [Opening Music] ♪ ♪ ♪>>Richard Lewis: I work
at the University of Georgia and I taught the athletes
everyday about different issues related to
performance and nutrition. I can tell you one thing,
that your mental preparation, your physical training, and your
coaching probably make up about 75% of your performers. I’d say the other
25% is what you eat, your nutrition. That is what makes your body
peak to its peak ability in terms of performance. And if you don’t thinks so,
think about some of the foods that you eat that may upset your
stomach or if you don’t eat in the morning you get kind of
agitated because you are a little hungry it effects
your behavior, your personality it definitely
affects your body and how you perform. So just remember
that if you want to go. In basketball/ In
men’s basketball, you play UNC this year? Ok. I know that/ I have seen
some of your schedules. Who’s that? Clemson. You got Clemson. Clemson
typically has a good basketball team. University of Georgia,
I know that. I think that you guys have
played George once in the last couple of years I think, but. Anyway, I know that you
got a good basketball team. Come on in guys
there’s 5 seats here. There is one here. They always say don’t
show up late or for a meeting or you will get the assignment. [laughs] The only point
I am making to you is, take advantage of every edge you
can get on the competition and that means you diet,
and your nutrition. If you do that then you’re going
to maximize what you can do. Now I got all these things
up here I could talk about, I may not talk about them all. What do you interested
hearing about? What are the things that you
don’t know that you’d like to learn more about?>>[audience member
asks a question]>>Lewis: What sport are you?>>[audience member]: Basketball>>Lewis: Basketball alright.
Anybody else?>>[audience member]:
Weight management.>>Lewis: Weight
management. Alright. From a standpoint from just
attaining an optimal weight. The weight that you want. What else?>>[audience member]:
Gaining weight.>>Lewis: Gaining weight. We can talk about that too. Anything else?>>[audience member adds
something]>>Lewis: Ok. How many of
you use supplements? What do you use?>>[audience member answers
question]>>Lewis: Just a one a day
supplement type thing? I think, I can’t remember, but
it was a couple of years ago in the NCAA, eliminated funds
coming into universities to support supplementation so that
everybody can be more on an equal playing field and I know
that a lot of programs were providing Keratin for weight
training during the offseason and so fourth. We will talk about that. Anything else? How many of you drink
plain water to hydrate ? Ok. And how many of you think that sports drinks are better than plain water? How many of you think that
sports drinks are better? Alright. They are better. And we are going to
talk about that. There’s old UGAH. We had
him on a diet. [laughs] but you guys are
bulldogs too, so we have a little
something in common. But we do this- we have a sports
nutrition group that works in our lab that sees athletes.
We do body composition. We do nutrition counciling. We meet with teams. We talk with the
basketball team, football team, about
weight gain, everything you can think of. Everything that you
are mentioning here. So if you have a question. You know, please ask. These are the types of
athletes we work with. All kinds of sports. I think one of them that you
guys don’t have here, is swimming and diving,
and gymnastics. But baseball, basketball,
you don’t have football. What’s that?>>[audience member]:
We got a track team.>>Lewis: The track
team should be on there because that’s the
most important. I like to run so I am a
believer in track and field. But these are some
of the questions that athletes have asked. You know, what do I eat
before an event? And some people/ How
many of you have tried that Atkins diet
to lose weight? Don’t do it if you have. It doesn’t work and it’s
not healthy for athletes. Especially for athletes, because
you guys need carbohydrate. So anyway, we’re going to talk
about some of these issues here. The key thing that I want
you to get out of this, at least initially, is how
important carbohydrate is in your diet. You’ve got to have it. What it is, it’s like putting
gas into the car. And if you don’t put
it in the car dies. And that really is the
same analogy. Carbohydrate gives you energy
to do those short bursts if you’re a triple jumper, or if you are a high jumper or
if you’re playing in a zone all of a sudden that movement to
go up to the basket to get that rebound, to box out that guy
to get the rebound, that brief intense jump is an
example of something that is short and intense and
requires carbohydrates. Carbohydrate in your
quads in your calfs. That’s where the energy is
coming from to make that jump to get up on that board. Longer duration, moderately
intense activities, I think to that as something
like cross country running. But, I also think
of it like this. Baseball. Think about baseball. How long can a
Baseball game last? 3 hours? More sometimes? I mean look at the World Series. What was that one game? Oh my goodness, that
lasted forever. So, and that is a period of time
where you are not even eating. You are going all that time and
you’re out there in the field occasionally doing these
short bursts of activities, running the first base. But also doing this long
duration kind of going through the motions, maybe making
a couple of plays, but you’re doing it over
a long period of time. Same with Tennis. So you need that
carbohydrate for that too. So, that’s where a
fatigue runs in. If you fatigue early in
competition in training in practice there is a good chance
that your diet doesn’t have enough carbohydrates in it,
that you are not eating right. You can prevent that fatigue. Of course if you work hard
enough eventually you will get tired and regardless of what you
eat but most of the time if you guys will focus on these
carbohydrate foods then you can refill your muscle energy
stores a lot better. Somebody tell me what you had
for breakfast this morning. Give me an example. What did you have for breakfast?>>[audience member]:
Bowl of cereal and bacon.>>Lewis: Bowl of
cereal and bacon. Alright. What kind of cereal?>>[audience member]: Let’s
see. Bran cereal with raisins.>>Lewis: Alright. Bran
cereal with some raisins. And what kind of milk
did you have on that?>>[audience member]: skim.>>Lewis: Skim
milk? That’s good. Did you put any fruit on it?>>[audience member]:
Na just the raisins.>>Lewis: Alright. See what I’d do is I’d put a
little fruit on that thing just to add a little bit more
carbohydrates, get a little more fruit and vegetables in your
diet, which is important. Or you can have a cup
of juice, you know, orange juice with that, or
something like that. But the bagels. Did you put anything
on the bagels?>>[Audience member]:
Just some butter.>>Lewis: Butter.>>[Audience member]:
And some brown sugar.>>Lewis: Ok. Now, you know what I would have
done instead of the butter and the brown sugar. Although I might say- one
thing I will never ever tell an athlete, is don’t
eat a certain food. There should be no food that
you shouldn’t be able to eat. You know. You just don’t want to
eat it all at the same time. That’s all. What I would say is get a little
bit more protein in that meal, maybe a little peanut butter or some melted cheese
on that bagel. That would be a better
combination than the butter, because its going to be about
the same amount of calories but you’re going to be getting
protein and calcium from the cheese or protein from
the peanut butter. So that would be a better
combination for that breakfast. But that’s good, that’s
definitely a high carbohydrate breakfast
and that’s what we’re talking
about right here. Vegetables- remember this,
there is a campaign in this country to get people to
eat more fruit or vegetables. 5 a day, is what you need. 5 fruits and vegetables a day and most people don’t get it. So just remember this, when
you go- I went through the lines today- Anybody eat
the greens that they had? They looked like turnip greens. Those are great for you. Those are great for you. Eat those greens. They had some mixed
vegetables and tofu. A lot of people say “Uh tofu.”
You can’t even taste tofu. If you ate it, you wouldn’t
even know that you ate it. You can’t even taste it,
but it’s good protein. It’s a vegetable source
for protein, from soy. But anyway, these are
the types of things, that you want to focus on, but
you don’t want to get all those sugar cereals
and then drink a little milk and a glass of lemonade
and walk out of the dining hall. That’s horrible. You got to get fiber in
there, so you want to get a banana in there, you want
to get some bran cereals, like you were eating. Make
it a little bit better meal. Get a little bit of protein,
maybe half a bagel with cheese or an egg on it. And that would be a
good combination. The other thing is,
the energy gel, sports bars and sports drinks all provide a source of
carbohydrates. How many of you, eat the
energy gels, the goo’s? Anybody? I don’t know. I tell you a lot of long
distance runners use them, but overall I think a lot of
people- it may be too concentrated energy source and kind of upsets the
stomach or whatever. Sports bars- how many of
you eat sports bars? Do you use them like as a snack
or do you use them for meals? How do you guys eat them?>>[audience member]: Snack.>>Lewis: Snack. Yeah, you don’t want to use it
as a replacement for a meal. You know if you’re on the run. My son is a freshman at Georgia
and I was telling the group earlier, and he’ll sleep
until the last second and then he’s gone
and goes to class. And so instead of a sports bar
what he does is keep bagels, peanut butter, cheese, and
yogurt and things like that. Something he can grab
quick and go to class. So he doesn’t miss breakfast,
because breakfast is the most important meal of the
entire day for athletes, non-athletes, for everybody. Period. Don’t miss breakfast. Make sure you get something. With sport drinks, and I will
talk to you about these in just a minute,
there’s no question these are advantageous
to the athlete. For basketball, for
baseball, for soccer, for whatever sports that
you’re going to be doing, running, track and field. Now, let’s talk a little bit
about this pre-event eating and address the question
about the pregame, pre-event meal. Before you exercise you need
to get your muscle stores of carbohydrate maxed out. So, you’ve got to have
something before you- you want good carbohydrates
before exercise then during exercise- I’m
trying to remember Georgia was playing baseball last year
and they made it fairly- I’m trying to think, they did
make it to Nebraska if I’m not mistaken. Or no
they didn’t they were one game shy of going. But my point is
they were playing several games back to back and
by the time they got to- in the regionals with
Texas, they were tired. You know. But that’s where this-
during exercise you got to be eating little bits
of food I would have bananas I would have crackers
I’d had Gatorade, I’d have all that available
in the dugout so that you can have little bits
of this every so often. Every 15 -20 minutes to keep
your energy levels up. Even if you’re not
playing that much. Because you’re probably still
going to be hungry because you’re not eating. You’re going for a period of
time without even eating a meal. And then after exercises,
absolutely critical, and I’ll give you an example
of this in just a second. So pregame meal. Alright, give
me an example, basketball. What do you have for pregame?>>[audience]: Kind of, Pasta
with some meat sauce. Potatoes, bread, chicken, bacon.>>Lewis: Sounds great.
Sounds really like a perfect combination
for a pregame meal. And does that work for you guys?>>[audience member]: Some
guys did not like is as much because we eat
it really early.>>[audience member]:
yeah like 4 hours.>>[audience member]: I guess…
[indistinct]>>Lewis: You know what? I
remember talking about that, today at lunch. We were
talking about some of the athletes still being hungry by
the time they start playing. You don’t want to be hungry
when you start playing. You want to be satisfied. That’s what I put
right up there. Satisfy your hunger
and avoid any kind of gastro intestional
problems. So if your body- if you get
nervous but you can still tolerate food and
you’re still hungry you probably ought
to eat something. Even if it’s a- I think the
coach was saying somebody was eating
raisins or something. A handful of raisins
or something. And that was good. Whoever did that, that
was a good thing to do. I would say stuff like a
banana, something that’s bland, something- you know,
you don’t want to eat a slice of pizza or
something. It is going to upset your stomach. So you
want to eat something bland. You may be able to even
tolerate a bowl of cereal. You know, something like that
just to stave off the hunger and keep your
energy levels up. You don’t want to
go into exercise, into a game, where
you’re feeling like, man I’m starving, I’m hungry. If you’re feeling that way
then your blood sugar levels are probably a little bit lower
than they need to be. You need to have
them elevated up. So, what you need to do is come
up with a list of food if you’re one of those people
that gets hungry. My recommendation would be
to keep the pregame meal at that time point so
the other athletes that don’t get hungry before the game have enough time to digest that
food and then for those that do get hungry and still
can eat something, you know- it doesn’t
have to taste good. You can take a slice of a piece
of French bread with no butter, nothing on it and just eat it. And it will serve its purpose. It ‘ll give you
carbohydrate energy, and won’t upset your stomach
and it will take care of your hunger. Don’t worry about taste. Another thing is you’ve
got to be hydrated. Again, I’m going to get
to that in a minute. I don’t want to talk about it every time I get to
these different slides. Now, how much do you eat? You got to figure
that out yourself. Typically it is going to be
about 1000 calories for a male athlete. 3-4 hours like we’re saying. I used to- when I used to run, I
couldn’t run unless I’d eaten 4 hours before.
Now I can eat, well I ran today around UNC
Asheville having eaten at 2:30, I ran 2 hours later. I didn’t feel that good either. My point is you never know what
your body can tolerate, so you need to kind of become
familiar with how you eat, and how you practice. Simple sugars, you don’t want
to get into candies and syrups and things like that. So if you’re eating pancakes,
go easy on the syrups, and on the jellies and all the
sweet things like that. What that does- if you ever wake
up in the morning sometime and have a something sweet
like a doughnut, or 2 doughnuts and a Coke or a
cup of coffee or something. Then about an hour later you feel like you’ve
hit rock bottom. Your blood sugar level goes
real high when you eat that, and then it drops even
harder about an hour later. So try to avoid doing that. Protein. Chicken, fish,
meats, cheeses, peanuts. All those are good
sources of protein. Protein is very important
for all athletes, but one of the things
about protein is, a lot of male
athletes think, “Boy I’m going to
get more protein in my diet to build
more muscle.” Well most of you probably don’t
do enough weight training to where your protein requirement
would be even higher, based on the amount of weight
training that you’re doing. And I will show you something
in just a minute, but the other thing about
protein is if you eat too much protein in your pregame
meal then your body is going to need more water. Because protein requires water
to digest and if you eat a lot of protein like if you ate 3 big
chicken breasts and a big glass of milk and just a lot
of high protein food, then your body is going
to need more water. You’re going to need
to drink more water. So especially in hot weather or
if you are playing in a gym where it is hot, try to go easy
on the protein, go more on the pasta and the carbohydrate food. But still you want some
protein in that meal but just not an
excessive amount. Now, cross country, track and
field you may have a meet that will go several hours and you may compete early in a
heat you may go later. One rule of thumb is that, over
time if you are going to be competing for several hours
like in baseball game, tennis match, potentially
a basketball game. 4 to 6 oz of carbohydrate fluid
every 15-20 minutes that will keep your blood sugar levels up. And that will help
provide energy, it will provide fluid for
you that you’ll need. That is really what
you want to do. And the reason why is because
your muscle levels of glucose, of carbohydrate, start to
give out and your blood level is where you get your
energy to keep going. But if your blood level drops
because you’re not eating or drinking during the competition
then you’re going to get tired or fatigue early. And the research has shown that
if you do this every 4-6 oz – every 15-20 minutes you will
keep the blood sugar levels up and it delays fatigue. That’s an important point. Now after, the perfect example I
like for this- the different conference tournaments
that you get in to. Basketball, baseball, whatever. You potentially could be
playing on a Thursday, a Friday, a Saturday, and
a Sunday, potentially. That’s 4 games in row. Now in basketball for example. How many games a
week do you play? 2? Max? Sometimes 1. But usually 2. Maybe 3 sometimes. But when you got a tournament
you go back to back. What happens is, your
muscles are starting to get low on the fuel. And you’ve only got a
certain amount of time to fill it back up. You got 20 hours. It takes 20 hours
to fill it back up. And if you don’t start eating
right when you walk off the court, in a basketball game
or a baseball game. You have to eat,
right afterwards. That’s when your body is going to make the most
energy in the muscle. It ‘s going to make it much more
rapid right after you get through than waiting 2 hours. So, if you wait 2 hours, then
you’re loosing the opportunity to replenish your muscle energy
stores and that can be crucial for that next day. So that definitely can affect
your performance. No question. I remember, I was trying
to get a hold of, I guess it was the time coach
Herrik was coaching basketball at Georgia and they got into a
tournament and they were keeping going and the players they
didn’t have 10 great players. They only have 5 good players
and they were playing them a lot and those guys were
getting tired. So I got a hold of the trainer,
we talked to them about trying to maximize their
carbohydrate intake so they wouldn’t fatigue out
that 3rd or 4th game. I’m going to skip through this. This is the shut-in
run that happened here this weekend
in Asheville area. Just to show you that everybody
goes to their own drummer. Here is a menu of
different things. This is at mile 15, this
is what you could get at the shut in run. You can get nuts, you can get banana,
m&m’s, chocolate. The point is they’re trying
to get energy in these long distance runners. You get
to mile 15 going up to Mount Pisgah, you’re dead dog tired. I mean- what they’re trying to
do is to keep your energy levels going up the whole way. If you wait till the end
it’s going to be too late. Another thing you
see is Rolaids. What are the Rolaids there for?>>[audience member]: cramps.>>Lewis: Cramps and what we’re
learning about cramps is that a little bit of extra sodium or
salt in those people that sweat a lot is going to
help you probably. I sweat a lot and I cramp a lot. What I do is I take about a
third to half of a teaspoon of salt and put it into gallon
of Gatorade mix it up and that helps me. Because I loose so much
sodium and fluid in sweat and it helps prevent
those cramps. Now, when you get
through competing- Who is a baseball player? Anybody? What do you
guys do after the game? You just go on home
and do your thing or do you have a team meal?>>[audience member]: I guess
we are left to ourselves. Get something to eat, let
the important group go.>>Lewis: Alright. So it can
be several hours afterward. Well, I am telling you, if I
were a baseball player after maybe going 3
hours of not eating and knowing that you may
have a game the next day and you played a lot
and you’re tired. I would have something right
there ready to go whether it is liquid if its Gatorade or
Powerade or something or a banana or bagel. Something. I’d have
something to eat on until you got to your
meal. We recommend that they keep coolers
around so that they can have that type of thing.
Yoghurt, something like that. You know. That they can eat on and keep their energy levels up. So, really- so far what I ‘ve
been telling you is not only is carbohydrates important but I’ve
been telling you it’s not only what you’re eating, it’s
how you’ re eating and planning your eating. That’s the key for this. And there’s an example. If you had a sandwich, turkey
sandwich on whole wheat afterwards and some applesauce
or an apple or whatever. That’d be perfect.
For right afterwards. Remember, your muscles are going
to make more energy stored energy right after
you get through than if you wait 2 hours. So if you fend for yourself. Go back to your apartment,
the next thing you know, your game is over at,
let’s say 6:30 or 7, you get home and you get
distracted and it is 9, 9:30 and you got a game the
next day you’ve already put yourself at a disadvantage
going into the next day. So you got to keep that edge. The other thing is if
you’re not eating enough carbohydrate
you’ll get fatigued and what happens when you
get tired and fatigued? Injury. And I am telling you,
I’ve seen it. Again, my experience is with
running so when you see runners that get tired fatigued,
their energy levels are low they’re not paying attention
to what they’re doing. They hit a branch or
something on a trail, sprain an ankle, do something. Because they’re not focused. Protein. Some athletes
need more protein. Strength training athletes,
athletes that do a considerable amount of strength training. How many of you are on weights? All year round? Ok. Now, you may need a
little bit more protein. You may need a little bit more. The recommended amount – how
much do you weigh for example?>>[Audience Member]: 175 pounds.>>Lewis: Alright, so you’re
about 70 something kilograms. If we convert it to kilograms. That’s what that “kg” is,
is kilograms. So, if the regular requirement
for you is .8 grams for kilograms and we say
it’s 70, 70 times 8, it’s about 56
grams of protein. So about 60 grams of protein is
your requirement per day about. That’s what the food nutrition
board, the National academy of Sciences would say that your
protein requirement is. Let’s say because of your
weight training it’s going to be a little bit higher. It may
be up around 1.4. Alright so let’s say 1.41 and a
half times your bodyweight in kilograms so if you
weight about 75 kilos, 1 times that is 75 and
then half of that- So that’ll be about 100
grams of protein per day is what you would need. But let me tell you something. I guarantee you that if I did a
diet record of your days intake. Most Americans get over
a 100 grams of protein in their daily diet. So my point is, you don’t
need to go and take a protein supplement, or shake or
something like that, to try to help build more
muscle if you want to- only if you’re on an intense
weight training program do you really even need
more protein anyway. So the protein that you do take-
if you do take- How many of you take a
protein supplement? Alright. What happens with that
supplement as if- if you’re getting enough food in your
diet than that protein is going to cause
you to gain weight. Because you’re taking in more
calories than you need. The second thing is what I said
earlier is that if you take in so much protein than you
are going to need- your fluid requirements are going
to be a lot higher. So, it’s really not necessary,
it’s not going to benefit you in terms of muscle gain. Only if you’re doing enough high
intensity strength training would your protein
requirement be higher. The supplements are not needed. And I think I am going to- I’ll
tell you what I’m going to do is I’m going to go to here and
talk about supplements. Well, let me go back
here to other nutrients. While you guys think that
calcium is for females- women that they need it for their
bones and men don’t need it. You know what? That’s a myth. I have had several men. I’ve
had several men, big, strong muscular men get on our
instrument that we have in our lab to measure their bone
density and find out that they got low bone density,
low bone mass. Low amount of calcium or
minerals in their bones and that they’re at
risk for fractures. Now, all- the point I’m
making is that you got to get calcium in your diet. Calcium you mainly get
from dairy products. You need about 4 servings
a day of dairy foods, cheese, milk, yogurt, whatever. To get that 1300 milligrams. You need to get it right now. Because by the time you’re 30
you won’t be building anymore bone, you’ll be loosing bone. You’ve only got another
10 year window left, to make a little bit more bone
and that’s only in your spine that’s not your hip.
In your hip, you already got as much
as you’re going to get. So you’ve got about another 10
years left to make more bone in your spine and then that
opportunity is gone forever. And the way to do that is
with good calcium diet. If you don’t like calcium
from diary products. You can get it in fruit juice,
they got calcium fortified juice and you can get it in green
leafy vegetable but really it is best from the dairy products
and from your juices. And if you don’t get it that
way, take a supplement. Vitamin D is really
not a problem. Iron is not really a problem
for you guys unless you are vegetarian and you don’t
eat any meat at all because meats are your
best source of iron. Antioxidant nutrients. What I’m talking about is
fruit and vegetables. See that shirt color, red? There’s one that’s
orange over there. You need to be eating lots of
red, orange and green fresh vegetables and fruits
for your health. We’re finding out so much about
these fruits and vegetables that are beneficial to health. Not only that, they
got carbohydrate and they’re going to
provide energy for you. And they got fiber,
keep you regular. So there are a lot of benefits
to fruit and vegetables. You need to plan- 5 a day. Tomorrow count how many fruit
and vegetables you can get, and see if you can get 5 a day! Total of fruit and vegetables. Now we talked about supplements. Most of you don’t
need a supplement. My son, a freshmen
in collage, he takes a one a day multiple vitamin
mineral supplement. He ‘s been talking it
his whole life. He doesn’t really have to have
it because he eats fairly well. But you know, if he wants to
take it and feels comfortable taking it there’s no problem. There’s not going to be any
excess that he is going to get or deficiency that he
is going to get. So that is fine. The other thing is- Again I mentioned the
total vegetarian issue. For women athletes, that really
some athletes where they just don’t eat enough, they
may have some problems. But with you guys probably you’re not going to need
to worry about it. What about Creatine? How many of you use Creatine? Ok. Now, there was a review
that was just written and basically it can
improve performance in high brief and high
intense activity lasting less than 30 seconds. So if you’re talking
about a repetition you’re doing some
weight training. What it maybe able to do is
give you another rep. That’s what- see Creatin is
stored in the muscle, it’s a source of energy but you
only have enough to store for just seconds of activity. A good friend of mine, up at the
University of Massachusetts, and another guy,
Priscilla Clarkson, and my friend Rawson wrote this
review and basically said that not every athlete benefits from
it, some do, some don’t. There was huge
concern about adverse side effects
like cramping. There was a guy, his
name was Ed Istone, and he was a 10 kilometer
road race runner. He was in the Olympic
trials back in, I guess it was Atlanta in 96,
and that was when the big Creatin craze was going on I mean everybody
was taking Creatin. When he started talking Creatin
he got into the Olympic trials 10 kilometer road race and
cramped up and couldn’t finish. So a lot of people
thought, well maybe it was the Creatin
that caused that. We’re not sure. In her review she says, it
probably doesn’t have that many
adverse side effects. But the thing is, it’s only for that brief high
intensity activity. Basically we’re talking
about strength training. It’s not going to help
you in a long jump, it’s not going to help you
hitting the baseball, it’s not going to help you
going up to the backboards to get a rebound, a run to
the fits to catch a ball. It ‘s not going to help you,
it’s not going to do it. Plus there may be undesirable
side effects in terms of- Well, some people
say weight gain and other issues like
that but again overall, the overall review of the
site says for a specific high intensity weight
training activity only does it benefit.
And even then there’s a lot of variability from
individual to individual. So some may see it,
some may not. Now, at Georgia we got a
problem with dehydration. It’s the fans that
we worry about. I’m making a joke about it. But you get out
into the hot sun, and throw a little-
too much alcohol and you can get a heavy
dehydration situation. So- Let me tell you one rule of
thumb, that everybody has got to follow, and that’s to
know and this sounds crazy, but know your urine color. Know- If you get a urine color that’s
the color of a dark iced tea color, that’s too concentrated. What you want is it to look
like, really like water. You want it to be clear. If it’s clear than you
are hydrated. If it’s that darker color, then
you are dehydrated and you need to drink. That should be your signal. You should drink until
your urine is clear. So, that ‘s the big issue. And I tell you what, it really
is important probably when I talk about nutrition
affecting performance, this may be one of the biggest
factors that can effect whatever you do in terms of
your competition. Drink on a schedule. How many of you carry
water bottles to class? All of you should
have water bottles. Everyone of you should be
carrying a water bottles with you, in your backpack and
drinking on a regular basis. I asked you the question before. Are sports drinks better
than plain water? Absolutely. And I
will tell you why. Number one: They taste better,
so you’ll drink more and if you drink more than you get
more fluid in your body. You’re rehydrating better. Provides a little bit of sodium,
and it provides energy to resynthesize, to refuel you
muscle energy levels. Plus a lot of athletes can’t
tolerate solid foods during practice or during competition,
so that this provides the advantage of giving them
energy but in a liquid state. So they can tolerate. And, you may not be able to
tolerate full strength PowerAde, Gatorade, you can delude it. Delude it in half with water and try that if for some
reason it doesn’t work. Here are tips. I got tons of
handouts for you guys on this stuff, so I want to give
it to you, but I want to make a special comment about
the caffeine, alcohol. Caffeine, tea, coffee, sodas,
make you go to the bathroom. They increase your
urine production and you loose body water. So if you’re an athlete and
you’re drinking tea and coffee and sodas on a regular basis
then you’re counter productive to good performance. You would be a lot better off
just drinking plain water or a Gatorade or
something like that. And I’m not telling you not
to drink tea or coffee, but if you drink a fair
amount of it, limit that. Limit that. The other
thing is alcohol. We had a- shoot it was
10 years ago I guess. In football, it was a Wednesday
night and all the football players, went out,
and they partied. They partied hard, and they
had a game on Saturday. They didn’t do so good. And they thought by going out on
Wednesday and doing their party and getting it out of the way
they would still have Thursday and Friday and they
would do fine. They were dehydrated
Thursday and Friday they weren’t paying attention
to the urine color and being hydrated carrying
a bottle around. And that night of partying
affected their bodies in terms of their dehydration
and hydration status, to where they performed not up
to their potential on Saturday. Plus it’s not legal for anybody
under 21 but I’m telling you if you want to gain an edge
on your competition, make sure that you’re putting
good nutrition in your body and you’re staying hydrated. That’s really- and get the
edge on the other teams. The other thing is, let’s say
you don’t have PowerAde or Gatorade around, but you want
something that has some energy so you think, well I’m going
to drink some orange juice. That’s got energy in
it just like Gatorade. But Orange juice is
really concentrated. It’s almost double
what Gatorade is. So you know, don’t even pay
attention to this slide, the point is if it’s too
concentrated a beverage the 6% one is equivalent
to what Gatorade is. And all that’s saying is that
the Gatorade is going down into your stomach just
like water does. But these others, the 9%
is like the orange juice, it’s got to much sugar in it, so
you don’t absorb it that good. So if you did have orange
juice, just put 2-3 to 1 water, you know maybe 2 cups, 3 cups of
water to one cup of orange juice and delude it out and
that way it’ll be fine. Now, weight. I think what
we’ll do is we’re going to end up talking about this
weight and the dining. How many of you eat off campus? Ok. Do you go out to
eat or do you prepare? How many of you prepare
food at home? That’s good. That’s darn good. So you go grocery shopping. You buy your own food, you know. Has anybody heard of Mike Bobo? Quarterback at Georgia. Anyway, he played
several years ago, played on some good teams. I took him, and I want
to say Edwards, running back Robert Edwards, and
took some of these guys and we went to Kroger and we took-
I gave them a tour of the grocery store. I showed them what
they needed to buy and what they didn’t need to buy. And they wanted it. They didn’t know. They wanted
to find out what to eat. And you know what we did? Then in the backroom
what we did is Kroger put up a display of the
foods I told them to buy, they had them sample ready
cooked and ready to go, and had samples for
them and so fourth. But all I’m telling you is that,
spend some time in the grocery store looking at labels. Don’t just run in
there and run out. Look through some things because
it’s really important to make good selections in the context,
not only of overall nutrition but weight too. I can tell- not a lot of you
guys have weight issues or- you may have had weight
issues coming in August or something like that. The key thing is that you want
to plan long enough ahead of time, if you’re going to
try to loose weight. I will never forget, Mohammed
Ali had a fight, and I want to say, I think it
was the Ken Norton fight, and he had gotten a little fat
and sassy and he wasn’t paying attention to what he should
have been doing in training, he was doing to much television
and all this and talking and so he was out of shape. So, then he went on a quick
weight loss program, training program to get ready
and he didn’t have the legs. He got beat. He
lost too quickly and didn’t have the energy
and the stamina, he lost too much muscle and his
energy levels were just too low from the restriction, the
dieting that he was doing. So you don’t want to do that. You want to allow enough time.
You got to plan your food intake and there is a simple way to
look and make sure that you’re getting what you need to
eat and it sounds dumb but that food guide pyramid- How many of you have
seen that before? I tell you, it works. Just take your own diet and
compare it to the pyramid and see where you’re doing good. Fruit and vegetables,
carbohydrates, it’s an easy way to
check your diet to see if you’re doing what
you need to be doing. If you try to lose weight too
quickly you loose muscle. Your metabolic rate goes down. If you’ve ever tried to lose
weight and you quit eating to lose weight and then you lose
weight and then all of a sudden you still, you’re not eating
hardly anything and your weights
not going down. Your body is shutting off. It’s protecting itself. See, you can’t lose
weight that way, you got to do it with a little
bit of- more activity and cutting back a little bit
on your food intake. Let me say one thing here. Let me go to here and then
I’m going to come back. How many of you eat one
meal in the dining hall? Not many of you, a few of you. If you eat in the
dining halls, look and see what’s
available that day. Don’t just all of a sudden grab
a tray and a plate and start putting on food here and there. Walk around and see
what’s available. If you’re concerned
about your weight and how much you’re getting. If they serve you, tell them
to reduce the serving size, but typically the fried
foods, the sweet teas, the cakes, the cookies
those are the things that should come later. All the good nutritious food
should come first and then if you want to have something
like that you can have it. But we’ve got tips for you on
eating in the dining halls and selecting out better foods. Now with gaining weight. One of the secrets to gaining
weight is to identify the periods of time where
you’re not eating. There was an athlete a
female athlete in here, a little bit to go. And she said that she practices
early in the morning, so she can’t eat that much. She eats like a little power bar
or something like that and then she doesn’t eat
until sometimes 10:30 and then usually it’s
lunchtime, 12:30. So she’s got a gap from
almost 6:30 till 12:30 where she’s not eating. She wants to gain weight. What would be the obvious thing? Is to get some food during
that period of time, so to plan the food intake throw something in
the backpack. Do what you can to carry a
bagel and peanut butter. Have food already prepared
in the refrigerator at home. One of the things that you
guys are fortunate is that you athletes during a time when
there’s a lot of convenience stuff, take advantage of
it in the grocery store. For example salad, you know the
lettuce stuff already washed and ready to go, you
can make salads. You got fresh fruit
and vegetables already cut up and washed. Just get- buy bags. It’s a little bit more
expensive, but it is good and it’s ready to go. But for gaining weight, what you
got to do is you got to identify those gaps that you have where
you’re not eating and you got to fill them. So that means
going to the grocery store, having food in your dorm or
your apartment ready to go. So before you go
to bed at night, that food that you’re
going to take with you needs to be ready to go
right in your backpack and you’re gone. And you may say, “Well I want
to take a turkey sandwich to eat as a snack midmorning, and I don’t have any
kind of refrigeration. I tell you what, I shouldn’t
say this but usually it’s going to be pretty safe. I mean you can always get one of
those icepacks or something and put it in a little container
right next to it. Or you may have a cup of
yoghurt that’s cold and you put it in a brown bag
with the sandwich or whatever. It’s going to keep
it cool enough. Take advantage of those
gaps of time to eat. The other thing is,
add peanut butter, glasses of milk, milkshakes, things like that especially
in the evening. And I think I’m going to- there
are some resources- you can get so much off the web
it’s unbelievable. But the ADA, the American
College Sports Medicine, the Gatorade Sports
Science Institute, you ought to look at that one. They’ve got some information
that’s incredible in terms of overall nutrition. Now, I’ve got some
great handouts for you that we’re going to give
you on carbohydrates, on supplements, fluids,
and everything. But I always liked this picture
right here at the end. That little kitty, she’s got a
lot of confidence going across all those German Shepard’s. And she’s just as confident as
she can be and you got to have that same confidence,
when you are going up against a Clemson
in Basketball. And the way to have that
confidence is by knowing that you’ve done everything you
can from the training standpoint, the coaches
hopefully have done their job preparing you but you’re taking
care of business at home by good nutrition and fluids and food,
to give you that edge, which you can have if you
take advantage of it. Does anybody have any
questions at all? We’re going to wind it up here
but I’ll be more than happy to answer questions if you
have one afterwards, or if you want to
ask one right now in front of the
group or whatever. Thanks a lot. [applause] ♪ [Closing music] ♪ ♪ ♪

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