Verradovolleyballclub: Nutrition

VVC - Dr. Nemechek Presentation
Thursday, December 6
Nutrition Advice by Dr. Pat Nemechek

Nutritional Guidelines for your Health and Athletic Performance


Dr. Pat Nemechek

The Basics: Protein - Fats - Carbohydrates - Vitamin/Minerals - Water
Protein - Important for metabolism and muscle mass. 
-        Essential Nutrient - Required for a healty, functioning body. 
-        Include with each meal, 15-20 grams
-        Meats, cheese, eggs, dairy, beans
Fats - Important for nervous system, cell membranes and used as fuel by the body. 
-        Essential Nutrient - Required for a healthy functioning body. 
-        Your brain - 2% of body weight but contains 25% of body's cholesterol. 
-        Do not be afraid of fats. They are important for your body. 
-        Butter, olive oil, coconut oil, animal fats, dairy (milk, cheese, yoghurt), fish oil. 
Carbohydrates (sugar and starch) - Used as fuel for body. 
-        "Non-essential Nutrient" - Carbs are not required for health and survival.
-        Unprocessed carbs are preferred over processed carbs. Vegetables, fruit, whole grain breads, brown rice, beans. 
-        Avoid artificial sweetners. Use real sugar if you need something sweet.
-        No benefit except in very unusual medical conditions. 
-        Antioxidants (Vitamine C, Vitamine E, etc.) limit strength and cardiovascular benefits of exercise. 
-        Minerals in sports drinks are only necessary under more extreme conditions - long tournament, long exposure in hot environment, endurance sports. 
-        Obtain your nutrients by eating a variety of natural foods. 
-        Meat is the most vitamine dense food.
- Important for good health. 
-Most of the water (molecules) we ingest is within the solid foods we eat. 
-Should we need to "remember to drink" except during rigorous physical activity where water loss (via sweating) is anticipated. 
-Brain regulates our body's need for water by making us thirsty. 

Performance Issues Associated with Food
*Eat more protein and fats, eat less sugar and starches ("Carbs"). 
-        When you eat less than 50-75 grams of carbohydrates per day your body can burn fat faster and longer, compared to when you eat sugar and carbs. 
-        Protein is required to restore muscle loss and damage after exercising, 
-        Carbohydrate restriction enhances burning of body fat making you leaner, faster and quicker. 
*"Carb Loading" before or during activities is a mistake, it leads to: 
-         more water retention and bloating
-        increased hunger
-        drops your blood pressure making you feel weak, sleepy, tired, lightheaded about an hour later. What happens during a tournament or a match?
*Increased Body Heat and Environmental Temperatures (at the gym). 
-        Stresses body's ability to regulate blood and oxygen flow to the brain.
-        Leads to fatigue, poor concentration. 
-        Need to maintain brain oxygen levels to maintain competitive advantage. Adequately hydrate with water during match. Salty snacks – improves blood pressure, fights fatigue. Avoid sugary snacks (sports drinks, soda, fruit juice, fruit) as they tend to drop blood pressure.
Ask yourself: do you have:
- Headaches in class?
-Difficulty concentrating in class or while reading, studying?
-A little lightheaded/woozy getting out of bed or up from a chair?
-Feel tired or really hungry without good reason
-Throw up a little in your mouth after meals?
I help kids every day who feel those things.
*Treat underlying problems associated with blood pressure regulation.
-Chronic high levels of dietary carbohydrates (sugar and starches)
-Small Intestinal Bacterial Overgrowth. May also have headaches, heartburn, eczema, constipation, abdominal pain, food intolerance, frequent urination, or excessive hunger. 

Making good nutritional choices in what you eat and drink will help you be powerful athletes during your games and will help you think clearly in school.
Have a great season, 
Dr. Patrick M. Nemechek, D.O

Handout: Zone Meal Plans

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