EdTech 521 Nutrition Lesson Fall 2009

1. Tiger Athletics
Instructor: Erin C. Markus

2.  Name of Class: Nutrition for Performance and Recovery
 Grade Level: 9-12 Student Athletes
 Learners: This course will be mandatory for all student-athletes prior to
their sport season. This course must be taken before their first
competition. The course will be given prior to each sport season for all
athletes.
 Instructional Goal: In this course, student-athletes will learn the basics
of eating healthy for optimal athletic performance. The nutritional focus
for this course will be pre-activity nutrition, nutrition during activity, and
post-activity recovery nutrition. Students will also learn the signs and
symptoms of dehydration and how to prevent it.
 Evaluation and Assessment:
The students will be assessed during the presentation at two intervals. A
summative evaluation will be given at the end of the course. The
student-athlete will maintain a nutrition daily log for the first two weeks
of their season, and will submit the log electronically at the end of the
two weeks for full course credit.

3.  The Athlete will:
 Understand the benefits of nutrition in athletics
 Be able to make smart menu decisions
 Know how to define and recognize dehydration
 Know how to hydrate before, during, and after
practices or games
 Be able to define recovery nutrition and make wise
recovery food and drink choices
 Be able to make smart game-day nutritional choices
 Be able to keep and maintain a daily nutrition log

4.  Eat a healthy breakfast daily
 Healthy choices
 Proper amount to wake up metabolism
 Be aware of your fluid intake needs
 Is it hot outside or in the gym?
 Is my body thoroughly hydrated?
 Remember to refuel after workouts
 Timeliness
 Food/Drink choices

5. According to the United Dairymen of Idaho:
- 30% of adolescent athletes skip breakfast
- 25% skip lunch
- 86% eat at fast food restaurants each week
- Less than 70% of kids ages 12-19 eat
breakfast

6.  Energy for mental and physical activities
 Higher nutrient intake
 Stay healthier
 Increased attentiveness
 Improved behavior

7.  Include 3 food groups from the Food Guide
Pyramid
 Include Carbohydrate and Protein
 Water, milk, or 100% juice with every meal
and water throughout the day
 Small, healthy snacks throughout day

8.  Breakfast
 Healthy Fiber Cereals
 Fruit
 Juice (100% not from
concentrate)
 Yogurt
 Bagels
 Eggs
 Meats
 Smoothies
 Lunch
 Peanut Butter Sandwich
 Meat Sandwich
 Salads (watch dressing!)
 Cheese
 Crackers (Whole grains)
 Fruit
 Vegetables
 Smoothies
 Rice

9.  Helps with nutrient transport in body, joint
movement, and digestion
 Increases coordination
 Maintains body temperature
 Helps you sweat!
 Performance increase
 What is DEHYDRATION??

10.  1 - 3 = Optimally
Hydrated
 4 - 6 = Slightly
dehydrated should
drink more
 6 - 8 = Dehydrated,
must drink more

11.  Before
 Drink 12-20 oz. 2-3 hours before
 During
 Drink 6-12 oz. every 15-20 minutes
 After
 Drink 24 oz. gradually afterwards

12.  Takes 24-36 hours for muscles to recover
(replace muscle glycogen for energy)
 Consume carbohydrates and protein snacks
within 30 minutes of exercise to reload
muscles within 12-16 hours
 Peanut butter sandwich, chocolate milk,
banana

13.  90% water
 Good carbohydrate for refueling
 Contains Calcium and Phosphorus for bones
 Contains Potassium for muscle recovery and
fluid regulation
 B-vitamins for energy
 Tastes great!!

14.  Granola or breakfast bar
 Cheese or String Cheese
 Hard Boiled Egg
 Bagel with Peanut Butter
 Chocolate Milk
 Crackers and Cheese
 Burrito
 Fruit
 Carrots, Celery
 Smoothies

15.  Stick with 3 meals a day with healthy snacks
in between
 Even for early morning games, you still need
to eat something such as: Oatmeal,Granola,
Yogurt, Smoothie, Cereal, Fruit
 Remember recovery nutrition after or
between games

16.  Eat Breakfast every day
 Start the day with the necessary needs to keep
you alert and competing strong
 Monitor Fluids
 Maintain fluid intake all day and do not show up to
play dehydrated
 Recover
 Replace any fluid loss
 Bring your body back up to it’s full potential

17. ASKYOUR COACHES ANY
QUESTIONSYOU HAVE ABOUT
YOUR NUTRITIONAND
FITNESS!!
We are here for YOU!!

18.  There will be two forms of assessment for this
course.
1. There will be quiz on the following slides that you
will take, covering the information you learned
about today. Follow the directions on the quiz.
2. On the final slides will be given directions on how to
maintain a nutritional log for two weeks to keep
track of your sports nutrition before, during and
after practices or games. This form will be
submitted to the instructor via e-mail.

19.  Click on the following slides to take the quiz
for this course.
 Some questions will give you two chances to
find the correct answer.
 Your grade will show when finished.
 You must pass with an 80%

20. A) light in color
B) dark in color
C) no color
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completely SubmitSubmit ClearClear

21. A) soda
B) tea
C) juice
D) energy drinks
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completely SubmitSubmit ClearClear

22. A) True
B) False
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completely SubmitSubmit ClearClear

23. A) Granola Bar
B) Fruit
C) Potato Chips
D) Yogurt
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completelyTry again SubmitSubmit ClearClear

24. A) Carbohydrates and Protein
B) Zinc and Potassium
C) Calories and Oxygen
D) Vitamin E, C, and D
Correct - Click anywhere to
continue
Incorrect - Click anywhere to
continue
You answered this correctly!
Your answer:
The correct answer is:
You did not answer this question
completelyTry again SubmitSubmit ClearClear

25. Your Score {score}
Max Score {max-score}
Number of Quiz
Attempts
{total-attempts}
Question Feedback/Review Information WillAppear
Here
Review QuizContinue

26.  You will receive an e-mail attachment with a nutrition
log attached.
 Save the form to your computer and record your diet
for two weeks using the form.
 When finished, you will e-mail the form to the
instructor. If you have any questions, please send me a
message or give me a call.
 A preview of what the nutrition log looks like is on the
next slide.
 When the two weeks are up, please submit your Log
to my e-mail address:
erinmarkus@u.boisestate.edu

27. Nu tr ition Log for
____________
SAMP LE:
Date (Week 1) Breakfast Lunch Dinner Snacks
Monday Two Eggs
Toast
Orange Juice
Ham Sandwich
Apple
Graham Crackers
Water
Baked Chicken
Carrots
Stuffing
Milk
Granola Bar
Yogurt
Pretzels
Orange
Tuesday
Date (Week 1) Breakfast Lunch Dinner Snacks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday