Kaela Pittman

12/5/14
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UMN Football Performance Nutrition Exit Course
Target Audience:
Male
Ages 21-26
Most are Undergoing a transition from college to career
Most are used to eating to for optimal competitive performance
Most have basic nutrition knowledge to fuel an athletic lifestyle
They adhere to a strict exercise schedule (1-5 hours per day, 6 days a week)
College educated
Frequently eat meals both catered and out to eat
Caloric needs will change dramatically once competitive sports performance ceases
Wide range of socioeconomic status
Mixed desire adopt healthy lifestyle practices post collegiate athletic responsibilities
Program Goal:
To assist division one football players in their transition from a competitive athletic lifestyle to a
self-driven healthy lifestyle by providing them with the necessary nutrition related knowledge.
Teacher Background:
Teacher will need an in-depth level of understanding about nutrition in relation to performance
and knowledge regarding how to live a healthy lifestyle outside of competitive athletics. The
teacher will be more effective with adequate public speaking skills and assuming an authoritative
presence in view of the college athletes. An authoritative presence, in this situation, includes
body language and voice tone that conveys knowledge, strength and confidence. These
characteristics will greatly enhance the degree to which students (specifically graduating
football players) accept and engage in the lesson.

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Lesson Plan 1:
Total time: 20 minutes
Participant Number: 20-25 graduating football players per school year
Performance Objectives:

Graduating athletes will be able to relate the importance of nutrition to themselves, given
a specific athletic lifestyle (either competition driven or personally active)
During a team meal, athletes will be able to specify which nutrient each of the meal
components are rich in and name at least 1 relatable benefit of that nutrient.

Pre-session Prep: Set up power point in Team Meeting Room. When setting up, use the Team
Room computer to display the Lesson 1 PowerPoint with the projector on the big screen.
Materials Needed: Lesson 1 PowerPoint on USB (electronic copy only)
Needs Assessment: 10 question interviews were conducted with two 5th year senior athletes and
one graduated athlete from the University of Minnesota Gopher Football Team in order to assess
what the biggest nutritional problems are related to the transition out of competitive athletics and
to gain insight into football athletes current nutritional knowledge. The information produced by
this needs assessment was used in preparing this lesson plan to assure adequate coverage of
nutritional challenges current and former graduating football players face. In subsequent years,
this needs assessment questionnaire should be conducted with 3 new graduating seniors.
Just as the needs assessment (feedback) was used to create this lesson, subsequent lessons
are to be adjusted to match the knowledge level and perceptions of the new graduating
class.
Content and Sequence:
1. Nutrition Introduction (with PowerPoint Displayed)
a. Self-Introduction & Overview of Lesson
b. Importance of nutrition
i. Food used as fuel for the body (Relate to Coach Clines car philosophy
where all of the parts of the car are needed and need to be properly
maintained to preform optimally)
ii. Attain and maintain performance optimal body weight
iii. Improve athletic performance
iv. Nutrients needed for muscle growth/repair
v. Helps prevent injuries
c. Consequences of poor nutrition
i. Weakened immune system
ii. Suboptimal bodyweight for performance
iii. Decreased energy levels
iv. More susceptible to injury
2. Nutrient Basics

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a. Carbohydrates
i. Examples: Bread, pasta, potatoes, bagels, rice, cereal, fruit, vegetables,
Powerade, energy gels/chews, fruit snacks
ii. Why Important
1. Main energy source for activity
2. Avoid muscle fatigue
3. Brain function
4. Performance!
b. Protein
i. Examples: eggs, lean meats, skinless poultry, broiled fish, low-fat dairy
products, whey protein shakes and bars
ii. Why Important
1. Muscle growth and repair
2. Repair injuries
3. Carry other nutrients (vitamins/minerals)
4. Performance!
c. Fat
i. Examples
1. Healthy: olive oil, avocado, hummus, nuts, flax and chia seeds
2. Unhealthy Fats: fried foods, cookies, red meats, grease
ii. Why Important
1. Energy reserve
2. Provides body structure
3. Joint maintenance
4. Performance!
d. Micronutrients (Vitamins & Minerals)
i. Examples: Fruit and Vegetables
ii. Importance
1. Increase immune function
2. Maintain fluid and electrolyte balance
3. Contain Antioxidants
a. Decrease muscle inflammation
b. Increase recovery time
4. (Iron) Increase oxygen availability in blood to create more energy
5. (Calcium) Strengthen bones and important for muscle contraction
6. (Vitamin D) Promote bone strength & prevent joint inflammation
7. Performance!
3. Review
a. Include Evaluation Questions

Kaela Pittman
12/5/14
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b. Discussion with students on how they think they can implement todays
lesson (use motivational interviewing techniques)
Evaluation: 3 open ended questions will be asked at the end of the lesson to review main points
of what the lesson covered. Then the lesson will be open to questions from athletes.

Why is nutrition important?

What nutrient is the main energy source used by your body?
Give an example of a vitamin/nutrient and how it helps your body.

Kaela Pittman
12/5/14
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Lesson Plan 2:
Total time: 20 minutes
Participant Number: 20-25 graduating football players per school year
Performance Objectives:

Given a Calorie Calculating worksheet, graduating athletes will be able to compute their
own caloric need for life during and after competitive athletics.
During a team meal, athletes will be able to select meal components using healthy portion
sizes.

Pre-session Prep: Set up power point in Team Meeting Room. When setting up, use the Team
Room computer to display the Lesson 2 PowerPoint with the projector on the big screen.
Materials Needed: Lesson 2 PowerPoint on USB (electronic copy only), 30 copies of the
Calorie Calculation Worksheet, 30 copies of the Serving-Size Comparison Chart.
Needs Assessment: 10 question interviews were conducted with two 5th year senior athletes and
one graduated athlete from the University of Minnesota Gopher Football Team in order to assess
what the biggest nutritional problems are related to the transition out of competitive athletics and
to gain insight into football athletes current nutritional knowledge. The information produced by
this needs assessment was used in preparing this lesson plan to assure adequate coverage of
nutritional challenges current and former graduating football players face. In subsequent years,
this needs assessment questionnaire should be conducted with 3 new graduating seniors.
Just as the needs assessment (feedback) was used to create this lesson, subsequent lessons
are to be adjusted to match the knowledge level and perceptions of the new graduating
class.
Content & Sequence:
1. Review of Nutrition Introduction (Lesson 1)
2. Calculating Calorie Needs
a. Define calories
b. Explain why calories are necessary
c. Factors that affect calorie need (age, height, weight, gender and activity level)
i. Age
ii. Weight
iii. Gender
iv. Activity Factor
d. Decrease in calorie need after competitive athletics
i. Change in Activity Factor
ii. Change in Nutritional Goals
e. Calorie Calculation Worksheet
i. Hand out worksheet and direct students to use their own estimated
measurements to calculate their calorie need based on the formula.

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ii. Answer questions and assist when needed
3. Healthy Portion Sizes
a. Used to overeating during competitive athletics
b. Define portion size vs. serving size
c. Expand on hand cues for portion sizes
i. Hand out Serving-Size Comparison Chart
ii. Talk about appropriate serving sizes for major food groups
d. Half Plate Rule
i. Plan how you eat is how much space each food group takes up on your
plate
ii. Half of your plate fruits and vegetables
iii. One quarter of plate should be grains
iv. Only one quarter of plate should be from the meat and beans group
4. Review
a. Include Evaluation Questions
b. Discussion with students on how they think they can implement todays
lesson (use motivational interviewing techniques)
Evaluation: 3 open ended questions will be asked at the end of the lesson to review main points
of what the lesson covered. Then the lesson will be open to questions from athletes.

What is calorie need dependent on?

What, regarding nutrition, changes after competitive athletics?
What tool will you use to assess healthy portion sizes?

Kaela Pittman
12/5/14
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References:
Young LR, Nestle M. J Am Diet Assoc. 2003;103(2):231-4
Francis B. Interview. Performance Nutrition. University of Minnesota Gopher Football. October
14, 2014. Minneapolis, MN.
Earthman C. Lecture. Needs Assessment II: Anthropometrics. University of Minnesota Food
Science & Nutrition Department. September 18, 2014. St. Paul, MN.
Smolin LA, Grosvenor, MB. Nutritoin: Science and Applications. Davers, MA: Wiley; 2013.
Pgs. 111-151, 157-196, 215-247, 253-297, 525-564.
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