Emily Edison, M.S. R.D. WINForum Coordinator Sports Dietitan, Momentum Nutrition & Fitness...

Emily Edison, M.S. R.D.Emily Edison, M.S. R.D.WINForum CoordinatorWINForum Coordinator

Sports Dietitan, Momentum Nutrition & FitnessSports Dietitan, Momentum Nutrition & Fitnessemily@momentum4health.comemily@momentum4health.com

Overcoming challenges of fueling the young athleteOvercoming challenges of fueling the young athlete

Eat to Impact Performance: Disordered Eating, Challenges for Performance

Websites promoting anorexia and bulimia

have multiplied 470% in the past two years.

Source: Optenet, http://www.optenet.com/en-us/new.asp?id=126. September 2008. Slide ©2008 Understanding Nutrition, PC. For more information, visit www.UnderstandingNutrition.com.

Which one of these athletes has an eating disorder?

? Any or all of them ?

– Anyone can develop an eating disorder. Males and females and all social and economic classes, faces, and intelligence levels are affected.

– Over the past decade, white, middle-to-upper class females ages 13 to 30 have been most affected.

– True eating disorders are relatively uncommon: Only 5% of adolescents with disordered eating behaviors go on to develop classic eating disorders.

– Athletes at greater risk

What Does Disordered Eating Look Like?

• Abnormal eating pattern, ranging from less extreme to extreme behaviors.

• A collection of interrelated eating habits weight management practicesattitudes about food, weight and body shapephysiological imbalances.

• Includes classic eating disordersanorexia nervosa, bulimia nervosa, and binge

eating disordereating patterns of lesser severity “disordered

eating”

What is Disordered Eating?

ED on the Continuum

Troubled relationship with food, dieting, body

image problems,

Anorexia Nervosa, Bulimia, Binge Eating

Disorder

Eat when hungry, stop when satisfied.

– Excluding whole food groups (for example, all fats or all carbohydrates)

– Eating only at particular times of the day

– Excessive food “allergies” – Eating only foods of a specific

color/texture– Not eating certain foods together

in a sitting– Not eating specific foods from the

same plate

Disordered Eating Habits

Eating Disorders: What You Should Know

ED range from mild to severe, with “severe” meeting the diagnoses of Anorexia and Bulimia.

ED are not a choice

ED are serious, complicated mental disorders

ED are difficult to overcome, EARLY detection is key

ED can have adverse health effects, with morbidity and risk of mortality increasing with severity

Female Athlete Triad, important to understand

www.femaleathletetriad.org

Energy Availability: Supply<Demand

•ACSM, 2007, replaced disordered eating with energy availability (EA)

EA = dietary energy intake minus exercise energy expenditure.

•Low energy availability (LEA) consuming insufficient calories to fuel activity and support normal growth and development.

Reasons for Low Energy Availability

1. unintentional resulting from lack of accurate information about caloric needs

2. intentional with the specific desire is to lose weight and may involve disordered eating

3. psychopathological involving an eating disorder

The Period Myth

“My coach told me I knew I was training hard enough when I stopped getting my period”

Factors contributing to menstrual disturbance in athletes

• Inadequate nutrition– Calorie supply < demand– Food intake may exceed non-athlete

friends– Low body mass index (BMI)

• Exercise intensity• High stress

Helping an athlete restore energy balance

• Teach them about the F.A.T. – Femaleathletetrad.org

• Recommend higher energy diet – increase healthy fats– Do not focus on calories

• Recommend a before bed snack• Help them with a PLAN

– Refer to ED Dietitian

Does my athlete need to change his/her weight?

Research does not support the idea that lower body weight will increase

performance

What is my “weight” made of?

• BonesBones

• BrainsBrains

• OrgansOrgans

• HairHair

• FatFat

• MuscleMuscle

• Other StuffOther Stuff

Lots to consider…

• Genetics, body weight history, bone Genetics, body weight history, bone structure, sport, position, body structure, sport, position, body composition, health, stage of growthcomposition, health, stage of growth

• Growth and development can be Growth and development can be compromisedcompromised

• Consult physician and registered Consult physician and registered dietitian to set ranges that are dietitian to set ranges that are reasonable for the athlete as an reasonable for the athlete as an individualindividual

Athletes, body weight and nutrition:

THE TRUTH

• Food is fuel, you can’t train without it• “Healthy” is a range through which

peak performance can be achieved • Obese is unhealthy, but underweight

is more problematic than overweight• Focusing on the scale is at best a

distraction and at worse a disease• “Role models” not always healthy

I AM HUNGRY!

I could use a burger

about NOW!

What’s a coach to do ?• Empower your athletes

with good information- THE TRUTH

• Develop relationships within your community

• Emphasize performance, not appearance– Watch the 3 letter words:

fit and fat

What’s a coach to do ?

• If you are concerned with an athletes eating behaviors:– Talk with them in a private setting– Allow plenty of time– Develop a plan and FOLLOW UP.

• Promote Healthy, Sports Based eating

Top 5 Tips to Promote Healthy/Sports Eating

1. Allow kids to see you eating healthy snacks

2. Have team bus stop at Fast Food not FAT food- Safeway, Subway

3. Remind kids & parents FOOD=FUEL4. When traveling & home eat meals

together5. Educate athletes on importance of

CARBS, PROTEIN and FAT

Do CARBS make us fat?

Carbohydrates are the #1 Source of Energy for

Your Muscles

Carbohydrates(Bagel, pasta, fruit, dairy)

Glucose(energy in use)

Glycogen(stored)

EVERYDAY CARBS vs OCCASIONAL CARBS

• Whole Grains• Dairy• Pasta• Rice• Potato• Corn• Fruits• Veggies

• Watch for:

THE “C” WORD– Chips– Cookies– Candy– Cakes– Crispy Stuff– Creamy Stuff– Coke

Research Carbs and Recovery

• Current research supports 3-4g carb to 1 g protein for regeneration of glycogen and muscle repair and rebuilding – Chocolate milk– Yogurt and Fruit– Shakes like: Endurox,,

Ensure, even Slim Fast

#1 RULE: “Book End” your Workouts

• Eat before and after your workouts• If possible, include carbohydrates

and some protein in snacks and meals– Yogurt and Fruit– Chocolate Milk– Boost Energy Drink– String Cheese and Crackers

Does eating more protein create bigger muscles???

=

• Protein recommendations – Strength/aerobic athletes .5-.9 g/lb bw 180lb football player: 180lb x .7g/lb = 126-

180grams

• 1c. milk on cereal = 18g• Granola Bar = 8g• Turkey Sandwich = 30g• Energy Bar=15g• 5 oz chicken breast = 34g• 1c. Mashed Potatoes = 8g• 2 cup milk = 16g = 129 grams total

NO!

Protein repairs and rebuilds muscles you break down…

“Does eating fat make me fat?”

• Provides energy (at lower intensities)• Transports fat-soluble vitamins• Helps the body make hormones• Makes you feel satisfied• Rec. 20-25% of total energy• May delay gastric emptying- important to

time fat intake outside of competition

Eating Fat

Does not make you fat

Everyday Fats vs Unhealthy Fats

Everyday Fats– Unsaturated Oils

• Canola, Olive

– From nuts and plants– Omega 3 Fats

• Fish, walnuts, flax, supplement

Unhealthy Fats– Trans- Fat

• Hydrogenated

– saturated- animal fat

When should we use sports drinks?

• For events < 1 hour, water is perfect

• Use sports drinks if >60 minutes or multiple events

• Look for:– Carb- 14g/8oz

serving– Sodium- 100mg/8oz

FOOD is FUEL

The BEST way to eat- to stay FAST and STRONG

• BreakfastBreakfast• SnackSnack• LunchLunch• SnackSnack• DinnerDinner• Snack (optional, are you hungry?)Snack (optional, are you hungry?)**Time meals and snacks no more **Time meals and snacks no more

than 3-4 hours apart**than 3-4 hours apart**

• Sports Bars that provide a little fat and protein Sports Bars that provide a little fat and protein (i.e. Luna or Clif Bar)(i.e. Luna or Clif Bar)

• Low-fat muffin and skim milkLow-fat muffin and skim milk• Microwaved egg (1.5 min) on English muffin Microwaved egg (1.5 min) on English muffin • Fruit and yogurt w whole wheat bagelFruit and yogurt w whole wheat bagel• Yogurt with granolaYogurt with granola• Toaster Waffle w peanut butter and jamToaster Waffle w peanut butter and jam• String cheese and fruitString cheese and fruit• Whole Grain Fig NewtonsCrackers w PBWhole Grain Fig NewtonsCrackers w PB• Carnation Instant BreakfastCarnation Instant Breakfast

Snack Attack

Low in fat – High in carbs

Try this!• Provide a nutritional game plan: Have a sports

dietitian talk to your team• Encourage athletes to adopt a physically active

lifestyle (even outside practice)• Focus on accepting all body shapes and sizes• Hand out appropriate materials to provide your

athletes with nutrition information. Quiz them!!

YOU are the expert of your own

body.

No one can tell you what you are supposed to eat,

supposed to weigh, supposed to look like.

About WINForum

For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org

WINForum Online

Make the Game Plan Work for You

Find it in Downloadable Materials at www.winforum.org

Where to Go for More Info

www.winforum.org

www.eatright.orgwww.choosemyplate.gov

www.bestteendiets.org

Where to go for more sports nutrition info:

• WINForum : www.winforum.org WINForum : www.winforum.org • Momentum Nutrition: Momentum Nutrition:

www.momentum4health.comwww.momentum4health.com• American Dietetics Association: American Dietetics Association:

www.eatright.org www.eatright.org • Washington Dairy Council: www.eatsmart.orgWashington Dairy Council: www.eatsmart.org• WA Dairy Products Commission: WA Dairy Products Commission:

www.havemilk.comwww.havemilk.com• Gatorade Sports Science Institute Gatorade Sports Science Institute

www.gssiweb.comwww.gssiweb.com

Emily Edison, MS, RD, ACSM-HFS

WINForum CoordinatorWINForum Coordinator

Sports Dietitian, Certified Personal TrainerSports Dietitian, Certified Personal Trainer

Momentum Nutrition and FitnessMomentum Nutrition and Fitness

www.momentum4health.comwww.momentum4health.com