Eat to Win Sleep to Win - Amazon S3 · Sleep to Win: 8+ hours •Turn off screens! No screens for...

LYNN GETTLEMAN CHEHAB, MDPediatrician

ETHS Health Center

KELLY DIAZ, RD, LDN, CC, SNSAssistant Director of Nutrition Services

Eat to WinSleep to Win

• Located in H101

• Home of the sports medicine and concussion clinics

• Sports physicals, vaccines, sick care

• Nutrition/wellness/mindfulness counseling

• Free Acupuncture (yes really!)

• Parents fill out registration form

A Plug for ETHS Health Center

Hydrate

Better Hydration Leads to Better Performance

• Optimize Performance

• 2% loss of BW can impair performance

• Dehydration Prevention

• Heat Illness

• Heat Stroke

• Heat Cramping

• Most High School football players arrive at

practices already dehydrated

Rules of Hydration: Drink Water

> 32 oz. in the

3 hours before

> 16 oz. in the

the hour before

Aim for 10-12 oz.

every break

32 oz. and enough

to replace fluid weight

loss during exercise

PRE-HYDRATEDURING

PRACTICE/GAMERE-HYDRATE

Rules of Hydration: Drink Water

PRE-HYDRATE> 32 oz. in the 3 hours before

> 16 oz. in the the hour before

DURING PRACTICE/GAMEAim for 10-12 oz. every break

RE-HYDRATE32 oz. and enough

to replace fluid weight

loss during exercise

10-12ounces32+

ounces32

ounces

SIGNS OF DEHYDRATION

• Thirsty

• Flushing

• Early Fatigue

• Elevated body temperature

• Rapid breathing and pulse

• Exercise seems harder to do

• Dizziness, Light headed

• Muscle cramping

• Failure to urinate every 3 hours

Are you drinking enough? Let your pee help you see!

Peninsula Community Health

• Sports drinks are the exception rather than rule

• For hard workouts over 90 minutes

• For workouts when you are unable to drink at least 20 ounces of water during the 3 hrs before the workout

• For workouts in extreme heat

• During tournaments or if unable to eat within an hour after exercise

Hydration: Sports Drink or Not?

Most of the time, water is just fine

Bananas vs.

Sports Drinks?

April 4, 2018

Eat to Win

Eat to Win

1 Eat 3 WINNING meals a day

plus…PREFUEL and REFUEL snacks

2Eat at least 1 fruit/vegetable +

protein with every meal

3Stay away from

processed/fast food

4 Hydrate

5Sports drinks are the

exception not the rule

6Stay away from

sugary drinks

Prefuel The Winning Plate

Katie Knappenberger MS, RD, CSSD, ATC |. Director of Performance Nutrition

Northwestern Athletics

Examples

• Pasta with chicken and salad

• Burritos with lots of veggies and meat

• Meat and veggie sandwich on whole grain bread

• Thin pizza with a salad or 1 cup veggies

Examples

• Egg/toast/banana

• Oatmeal/fruit/nuts

• Avocado toast

• Whole grain waffle + fruit & nuts

• Plain yogurt with fruit & granola

In the Cafeterias:

NORTH CAFETERIA & MAIN LOBBY WINDOW

Fruit & Vegetables● Whole Fruit at the register● Assorted Fruit Bar● Daily Whole Fruit & Yogurt Smoothie

Best Choices:● Oatmeal with Dried Fruit● Chicken Sausage, Egg & Cheese

Sandwich● Protein Bar: 1 protein + 1 grain

○ Example: 2 Hard Boiled Eggs + Granola Bar

● Breakfast Tacos + Salsa Cup

In the Cafeterias:

Fruit & Vegetables● Whole Fruit at the register● Assorted Fruit & Vegetable Bar● Hot Vegetable - steam tables

Best Choices:● Deli Sandwiches (turkey)● Boxed Salads ● Grab ‘n Go bags

○ Hummus, Pretzels, String Cheese

● Hot Chicken Sandwiches● Chicken Pesto Pasta● Asian Chicken or Beef with Veggies &

Quinoa Brown Rice● Fajita Veggie Burrito Bowls● Cajun Beef Burger● Jerk Chicken with Brown Rice & Black

Beans

Prefuel

• Bananas

• Peaches

• Clementines

• Apples

• Apple squeeze packets

• Canned fruit/light syrup

• Carrots

• Pretzels

• Nutrigrain bars

• Granola bars

1 hour before practice/game

In the Cafeterias:

WEST CAFETERIA & EXIT 2

Fruit & Vegetables● Whole Fruit at the register● Raisins & Dried Mixed Fruit● Good Bean

Best Choices:● Deli Sandwiches● Boxed Salads● Grab ‘n Go bags

○ Hummus, Pretzels, String Cheese

● Hot Chicken Sandwiches

Pre-Fuel/Post Puel Vending coming soon!

Coaches, Parents...It’s FREE FOR EVERY STUDENT

Refuel within 30 minutes after activity

• Hydrate

• Trail mix (nuts, raisins, granola)

• Kind bars

• Nuts & fruit

• Cheese sticks

• Yogurt

• Peanut butter & banana sandwich

• Tart cherry juice

• Big Sur/ Phyter Bars

Refuel Remember your Winning Plate!

Katie Knappenberger MS, RD, CSSD, ATC |. Director of Performance Nutrition

Northwestern Athletics

Tournaments / Meets

Between games/race/sets Lunch break

• Sports drink after 90 minutes

• Bananas/ Banana chips

• Raisins

• Apple squeeze

• Pretzels

• Granola bars

• Orange slices

• Pick sandwiches over fast food!

• Avoid cheesey/heavy/greasy

• Grain/protein/produce

• Avoid soda/caffeinated drinks /juice/slushy/sweetened teas

Sleep to Win

Sleep is your secret weapon

Good Sleep Leads to:

• Better grades

• Better mood

• Better memory

• Better immunity

• Better reaction time

• Better sports performance

Tom Brady of the

New England Patriots

BEDTIME 8:30PM

How Science Helps the Warriors Sleep Their Way to Success

With more sleep, Iguodala’s

three-point-shot percentage

doubled.

His points-per-minute spiked

29 percent.

His turnover and foul rates fell

37 and 45 percent,

respectively. 2015 Finals MVP.

Wired Magazine, June 8, 2018

Sleep to Win: 8+ hours

• Turn off screens! No screens for at least an hour

before bedtime (no phone, TV, computer, video

games, etc.).

• Buy an alarm clock. Studies show you sleep

better if your phone is in another room.

• Set a sleep schedule.

• Make your room a cool, dark cave.

• Avoid caffeinated food and drinks.

• Plan for early/late practices and games

IT TAKES 3 DAYS TO MAKE UP

FOR LOST SLEEP!!!

What Does Not Win

• Anabolic Steroids?

• Growth Hormone?

• Androstendione?

• Ephedrine?

• Jacked 3D?

• NO Xplode?

• Creatine?

• C4?

• Pre-Game Energy Drink?

SUPPLEMENTS

Recreational Drugs

1. Illegal

2. 72 hour setback

3. Poisons to your athletic system

4. Leads to choices that can get you kicked off team

Blame it on the Al-Al-Al-Alcohol

1. Hurts recovery

2. Decreases reaction time for 20 hours

3. Players who drink are 2x more likely to get injured

4. Makes you more likely to get sick

5. Alcoholic hangover reduces athletic performance

6. Bad Choices lead to Bad Choices

Juul: aerosolised nicotine

• Absolutely disruptive to sleep

• Bad for your heart, kidney, lungs

• Bad for your immune system

• Could increase your risk for cancer (a pack in every pod!!!)

Hydrate…Eat Well…Sleep

Thank you