Nutrition 2024

Nutrition - SAHA 2024

Calories In and Calories Out for the Elite Athlete

​Overview

Basic nutrition fundamentals of:

• Hydration

• Proteins

• Carbohydrates

• Fats

• Vitamins and Minerals

Multiple Choice

As athletes, how much water should we aim to consume everyday?

• 1 - 2 Litres

• 2 - 3 Litres

• 3 - 4 Litres

• 4 - 5 liters

Multiple Choice

As a hockey athlete how much protein (in grams) should you eat for every pound

you weigh to ensure optimal protein intake?

• 0.5 - 0.7 grams

• 0.8 - 1.0 grams

• 1.1 - 1.3 grams

• 1.4 grams <

• Digest our food better

• Helps aid in muscle recovery

• Maintain a healthy immune system

​Protein helps us:

• Strength and endurance during performance

• Optimal brain function during physical activity

Hydration helps us maintain:

Hydration and Proteins

Multiple Choice

As a hockey athlete how much carbohydrates (in grams) should you eat for every pound you weigh?

• 2 - 3 grams

• 4 - 5 grams

• 6 - 7 grams

• 7 grams <

Carbohyrdrates

​Quality carbs help us:

• Keep our thyroid functioning well

• Regulate our mood and emotions

• Sleep better

• Help provide us energy

Multiple Choice

As a hockey athlete how much healthy fats (in grams) should you eat for every pound you weigh?

• 0.3 grams

• 0.4 grams

• 0.5 grams

• 0.6 grams

​Healthy Fats help:

• Burn body fat and build muscle

• Your cells work properly

• Build a strong immune system

• Absorb important nutrients like vitamins A, D, E and K

Multiple Select

What vitamins or minerals are most athletes deficient in?

• Vitamin D & Zinc

• Vitamin C & Vitamin A

• Vitamin K & Potassium

• Calcium & Magnesium

Vitamins, Minerals, & Phytonutrients

Without enough of these micronutrients:

• You’ll get sick more often

• Your brain function and coordination will decrease

• Your muscle (and heart) contractions will be less powerful

• Your endurance will suffer

• Often times you will suffer muscle cramps

• Increase your risk of heart disease, cancer, diabetes, and more

How Much to Cosume?

Instead of counting every single calorie, this is an effective way to measure how much we need.
We will calculate our caloric intake numbers from each category next week based on our weight.

Hand Portions for Consuming Calories