A Nutrition Guide for Athletes - Total Female Hockeytotalfemalehockey.com/old/GW_Nutrition_Manual.pdftheir best - and knowing what to eat (and what not to eat) is critical. Certain

Game Winning Nutrition A Nutrition Guide for Athletes

Cathy Williamson, HBA, RHN &

Rita Wyczynski, BSc., MBA, CNP

Game Winning Nutrition

© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.

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TABLE OF CONTENTS SECTION PAGE

INTRODUCTION: Food as Fuel for Optimal Performance 4 PART 1 - Six Key Pieces of the Performance Pie CHAPTER 1: Water – The Key to Performance 5 CHAPTER 2: Nutrition and Food shifting 10 CHAPTER 3: Carbohydrates - Energy for Performance 12 CHAPTER 4: Protein - Building Strength and Stamina 16 CHAPTER 5: Fats - Energy for Endurance 19 CHAPTER 6: Two Key Minerals for Young Female Athletes 22 PART 2 - What To Eat To Perform Your Best CHAPTER 7: Game Time Nutrition 25 CHAPTER 8: Smart Snacking 32 CHAPTER 9: Fast Foods - The Good, The Bad, and The Ugly! 33 CHAPTER 10: Eating Healthy at Tournaments 35 CHAPTER 11 :Questions and Answers 38 APPENDICES Appendix 1: Fibre Sources 42 Appendix 2: Protein Sources 43 Appendix 3: Calcium Sources 44 Appendix 4: Iron Sources 45 Appendix 5: Problems with Packaged Foods 46 Appendix 6 : Selected and Recommended readings 51 Photographer, Cindy Andrew



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About Cathy Williamson & Game-Winning Nutrition... Cathy Williamson is a Registered Holistic Nutritionist focusing on Sports Nutrition. She also has a Business Degree from the Ivy School of Business and has worked for 20 years in various positions in a Marketing capacity. As a graduate from the Canadian School of Natural Nutrition, she understands that the key to optimal health is through proper nutrition and an active lifestyle. Through her company “Embrace Health”, her goal is to provide clients with optimal fuelling and hydration strategies to maximize performance and ensure quick recovery. Cathy believes in the importance of not taking a ‘one size fits all’ approach with her clients, but in using practical skills of individual assessment. Ultimately, she would like to help people look, feel and live better, and to perform at their highest potential in all areas of life having a solid foundation of fitness and health. Cathy has conducted nutritional seminars to various groups and sports teams on the importance of healthy eating. She has been active at Public and Private Schools speaking to children and teens on the benefits of Nutrition as it relates to healthy living. Cathy has completed specialized courses in Fitness and Sports Nutrition. She continues to pursue further education in the sports nutrition arena by attending, seminars, and taking courses to be up-to-date in her field. Cathy is available for one on one nutritional consultation, as well as team and/or parent group nutritional seminars. Her goal is to encourage and motivate athletes to adapt proper nutrition and hydration strategies not only to benefit performance in athletics, but also as a lifelong endeavour. Cathy is a long distance runner and has completed two marathons and numerous half marathons. She is an avid hockey player and is the trainer for her daughter’s OWHA hockey team. She enjoys biking, skiing, soccer, and weight training. Between running and other sports, Cathy enjoys cooking healthy meals for her husband and three children. She applies her knowledge and experience in fitness and nutrition in her everyday life and demonstrates this with enthusiasm and passion to her clients. Cathy Williamson, HBA, RHN Co-Author, Game-Winning Nutrition [email protected]



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About Rita Wyczynski and Game Winning Nutrition… Rita has been working in the amateur sports world for over 25 years. She has a BSc. in exercise physiology, an M.B.A. in marketing and is a graduate from the School of Holistic Nutrition. She has:

worked with the Sports Canada Women’s program organized International Sporting Events been assistant-manager and fitness director of a fitness club worked as a sport consultant with the Ontario Ministry of Tourism and

Recreation, where she managed a portfolio of 10 provincial sport organizations that included hockey,

been a member of the Ontario mission staff for both Canada summer and winter Games, and

worked extensively with young female athletes (13 to 20 years of age) Currently, her company, “PowerShift Sports Inc.”, provides consulting services to teams and individual athletes regarding nutrition, exercise, mental preparation and overall healthy lifestyle and balance. With her sport clients, Rita, specifically focuses on the importance of pre-game preparation (physical and mental) and good recovery practices (hydration, nutrition, recovery foods, sleep and stretching) to ensure they meet their performance goals. She provides advice to coaches and players through personalized nutritional and activity assessments, educational seminars and ongoing mentoring/follow up. Her objectives when working with athletes are to raise their energy levels, to teach them life skills (goal setting, lifestyle choices, time management, etc.) and to cultivate recognition of the importance of life “balance” to maximize performance. Rita also works with athletes to improve their mental outlook and preparation in areas such as confidence building, focus and composure, to ensure that each athlete believes in themselves and enthusiastically embrace the commitment to “Be the Best that You can Be”. Rita Wyczynski, B.Sc., M.B.A., C.N.P. Co-author, Game-Winning Nutrition [email protected]



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INTRODUCTION: Food as Fuel for Optimal Performance Imagine how your car would run if you put diesel fuel in the tank instead of regular gas? The engine wouldn’t run well and your car’s performance would suffer as a result. Think of young athletes as high-performance automobiles and food as the fuel that drives their performance. Optimal athletic performance requires proper training, great coaching and the right equipment, but in order for athletes to perform their best day in and day out, they need the best fuel possible. An individual can be the most skilled young athlete in the world, but if they aren’t putting the right fuel into their tank, they won’t have the energy to perform their best. Proper nutrition is not only critical for performance, but also for proper growth and development. Young athletes require over 30 essential nutrients to feel and perform their best - and knowing what to eat (and what not to eat) is critical. Certain foods cause athletes to under-perform while others provide ample energy for peak performance. We have seen athletes completely run out of gas during a game after having lunch at a fast food restaurant. We have seen players feel weak, sluggish and shaky because they were dehydrated. Without proper nutrition, high-intensity athletic activity can adversely affect an athlete’s immune system which could predispose them to illness and injury. Specific vitamins and minerals are needed to help athletes to perform their best in the face of intense sport, school and social schedules. To feel and perform their best day after day, athletes must consistently consume energy-dense and nutrient-rich foods. Young athletes must eat and hydrate properly in order to perform their best. The purpose of this manual is to provide you with nutrition and hydration tools and strategies to help young athletes take their performance to the next level.

Premium performance requires premium fuel.



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CHAPTER 1: Water - The Key to Performance

Proper hydration is probably the most important nutritional strategy an athlete can use in training and competition.

Things You Need To Know about Water

· Water makes up 70 % of body weight from the neck down and 80% from the neck up

· Blood plasma is 90% water. · Muscles are 70% water. · Bones and fat are 30% and 10% water respectively. · Water cushions organs and lubricates joints. · Water helps to cool the body through perspiration. · Water helps to deliver nutrients and oxygen as well as clear waste from the body. · Water assists with digestion.

Water and Performance Maintaining proper hydration levels is essential for athletes. When athletes are adequately hydrated, their sweat rate and rate of blood flow increases, which increases their performance both mentally and physically. Sweat A properly hydrated athlete will produce sweat in order to cool the body down. If the athlete is not properly hydrated, the body temperature will increase leading to overheating. This will result in premature fatigue and loss of mental focus and could lead to serious health issues if one is severely dehydrated. Some younger athletes do not sweat as much as adults. Training them to drink is imperative to keep their core temperature in check. Some athletes are profuse sweaters and are at risk of electrolyte loss (see page 8). Blood Flow The working muscles of athletes demand more blood flow in order to work their best. This increased blood flow allows athletes to get the nutrients (glucose) and oxygen they need to their muscle cells and helps them to remove the metabolic waste (carbon dioxide and lactic acid) that is a by-product of exercise. If an athlete is not properly hydrated the blood becomes more concentrated and does not circulate fast enough through the body to deliver the critical nutrients and to remove the toxins, resulting in fatigue and decreased performance.



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The Dangers of Dehydration With any sport there is a risk of dehydration. It is not uncommon for players to lose between 1 – 5 pounds of water in sweat in a single game! An athlete can weigh themselves before a practice or game (prior to putting any equipment on) and then again after the practice or game (after equipment is removed) to monitor any weight loss which will indicate water loss. Two cups of water should be consumed for every pound of sweat lost. Signs of Dehydration Athletes can monitor their water intake by checking the colour of their urine. If it is a deep yellow, they are not hydrated enough. Urine colour should be almost clear by mid-day if they are taking in enough water. However if an athlete is taking a multi vitamin, urine WILL be bright yellow. Volume will therefore be a better indicator of hydration levels than colour (athletes should be urinating every 2 to 4 hours). Dry mouth, dry cough, headaches, inability to concentrate, fatigue and a feeling of light-headedness are signs of dehydration. In really hot weather, beware of these signs as well as muscle cramps, dizziness and others which could be the onset of various heat-related illnesses. Bottom line - Dehydration affects mental focus and energy levels - so drink up!



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TABLE 1.: The Importance of Water

WATER1

When and how much to drink

BEFORE DURING AFTER

WATER (2 cups of water

within 2 hours of a game/practice)

WATER + Sports Drink

(if activity is intense & longer than 1 hour)

WATER + Sports Drink or 100% Fruit

Juice (2 cups or more for 2 hours after

a game/practice)

10 Guidelines for Hydration

1) If an athlete is thirsty, it is already 30 minutes too late! Dehydration can decrease

performance by 15-20%. Thirst sensation kicks in after a loss of 1 to 2 liters of water. 2) Always carry water in your equipment bag and in the car. Sip throughout the day. 3) Hydration Formula for Baseline Water Requirement: • Weight (lbs) ÷ 2 = “x” • “x” ÷ 8 = # of 8 ounce glasses (or 250ml) required as baseline/day • Athletes always need to drink more than this amount - an additional liter (or more) per day

is required depending on weight, exercise intensity, sweat loss and pre-exercise hydration levels.

4) Game-Time Hydration Guidelines: • 2 hours prior to event - drink a minimum of 2 cups (500ml). Everyone is different so the

athlete will have to experiment. • Try to consume an additional cup (250ml) ½ before game time. .During activity - sip

water at every break or every 15 minutes during practice • After activity - don’t forget the 15 to 30 minute “recovery window” after exercise to re-

hydrate, refuel and replenish energy stores. This accelerates the recovery process. 5) Each 1lb (0.4kg) of weight loss following a game or practice requires 2 cups (500ml) of

fluid for adequate re-hydration. NOTE: If weight is lost after activity, water is lost - so drink up. 6) Drink beyond thirst - exercise dulls the thirst mechanism. 7) Avoid fruit “drinks”, soft drinks and caffeine - they are all dehydrating. 8) Make your own sport drink: 500ml water + 500ml juice + 1/8 tsp salt (pinch). 9) Train the body to drink by sipping water throughout the day. 10) One mouthful of water equals approx 1 ounce (30ml). Therefore, to drink 500ml, an athlete needs 16 - 20 mouthfuls of water.

1 Wyczynski, Rita, Nutrition and Performance Workshop, Toronto, 2006.



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Sports Drinks - Friend or Foe? There is a lot of controversy about the use of sports drinks, such as Gatorade, PowerAde etc.. With high-profile athletes promoting them and every rink vending machine selling them, it might seem like they are essential for athletes. Although many parents, coaches and athletes think that these drinks are required because of their “electrolyte content”, there is a time and a place for their use. What is an electrolyte? An electrolyte is defined as a substance that conducts an electric current in a solution. Electrolytes in the body serve to help contract muscles, regulate blood pressure and heart rate, conduct nerve impulses, and other metabolic processes. Sweat contains electrolytes - mainly sodium, but also potassium, calcium, and magnesium. In general, normal daily sweat losses DO NOT lead to electrolyte deficiency. The body has impressive mechanisms to rebalance minerals. Research has indicated that for the “general population” sufficient water intake and a healthy diet ensures electrolytes are replaced. To Drink or Not To Drink... It is suggested that sports drinks with electrolytes should be consumed when one has engaged in an intense activity lasting longer than 90 minutes. Therefore, for the very young athlete, sports drinks are not necessary. On the other hand a highly-competitive athlete (age 13 or higher), may benefit from these specialty drinks for “recovery purposes”. In addition these drinks may also play a factor at the older age bracket (16+), during exercise at the higher competitive level or tournament play. Research has confirmed that they help with hydration and the replenishment of glycogen stores. They are convenient to carry around and can be purchased anywhere. REMEMBER: these products should be consumed in addition to water, not in place of water! Typical Sports Drink Formulation The roles of some controversial ingredients are as follows:

Salt (sodium) is the only electrolyte that plays a major role in stimulating the desire to drink. This makes athletes want to continue to drink. By drinking more they remain hydrated and a decrease in blood volume level is prevented.

Sugar (glucose, sucrose, fructose, etc.) is typically found in a 6 to 8 % concentration and empties out of the stomach faster than water alone, hence reaching the muscles quicker for energy needs or recovery needs.



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Food coloring plays absolutely NO role in enhancing performance. It can actually be detrimental for athletes with ADD or ADHD.

Our Sports Drink Recommendations For the very young athlete: Stick with water, 100% juices and get electrolytes through food (fruit, vegetables & whole grains) For the competitive athlete (13 years of age or older): Sports drinks are only required after hard games and practices, and during tournaments. Some athletes may find it beneficial to sip on sports drinks during hard practices and games. Everyone is different, so experiment. Beware of drinking sports drinks before a practice or a game since this may cause a spike in your blood sugar and actually make an athlete “crash”. Another alternative is to make your own sports drink (see Water Chart on page 6) and eat a banana to ensure you are getting all your potassium needs. Remember, when using sports drinks, they should always be used “in addition” to water and not just as a replacement!



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CHAPTER 2: Nutrition Overview and Food Shifting When an athlete adopts an appropriate nutrition strategy, it can enhance performance and recovery. Shifting toward nutrient dense foods is the first step in the right direction. Carbohydrates, protein, fats, vitamins and minerals all work in synergy. Understanding some basic physiology fundamentals helps to understand these relationships. PHYSIOLOGY FUNDAMENTALS:

Energy is produced in the muscle with carbohydrates (glucose) being the preferred source for athletes.

Carbohydrates are stored in the muscles and liver. Muscle is made of protein and water. To produce the “quick energy bursts” that many sports require, one needs

carbohydrates, water, minerals and vitamins. Fats are essential parts of every cell membrane. Specifically, the good fats will

ensure membrane fluidity so that nutrients can flow into the cell and toxins can flow out of the cell.

ANY compromise in water, macronutrients (carbohydrates, protein, fats) or micronutrients (vitamin and minerals) WILL decrease an athlete’s potential for energy production. A great analogy found in Chris Carmichael’s book “Food for Fitness”2 compares food to vessels carrying nutrients. The “Yacht”, with all its bells and whistles (i.e. fruit, vegetables, whole grains - packed with vitamins and minerals), is sleek, powerful and fast. The “Row Boat” (i.e. refined carbohydrates such as white rice), deficient in vitamins and minerals, will still get to the destination, but at a much slower pace. Finally the “Garbage Barge” (doughnuts, fried foods, bacon, sausages, chips, etc.) will actually pollute and negatively impact performance. For some athletes, nutrient dense eating will mean major changes in the way they eat, while for others it will be “tweaking” what they are already doing. Our approach will focus on “Food Shifting”. By making small changes to an existing diet and shifting towards more nutrient dense foods, this will ensure that an athlete gives their body the nutrients it will need to take their performance to the next level. 2 Carmicheal, Chris, Food for Fitness, New York, Berkley Books, 2004, p.64.



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Food Shifting Food shifting3 involves analyzing an athlete’s current diet and replacing some of the existing foods with more nutrient dense foods. Little steps go a long way. TABLE 2: Examples of Food Shifting

SHIFT FROM TO

BENEFITS

Peanut Butter Natural Peanut Butter Product free of salt, sugar and

hydrogenated oils.

2% milk 1% milk & then skim milk Decreases intake of saturated fats.

Packaged white bread Whole grain to 100% whole wheat (try other grains, kamut, spelt, oat, etc.)

Nutrient value (vitamins and minerals) and fibre is increased with every shift

Banana every morning Choosing a variety of fruits Nutrient content of the daily diet is improved.

Fried chicken Grilled chicken Reduces the daily amount of saturated fat.

Fruit drink/cocktail/beverage

100% fruit juices Decreases the amount of sugar and food coloring consumed & increases the daily vitamin value.

Canned vegetables Frozen or fresh vegetables Decreases the amount of salt intake.

Fried white rice White basmati to wild rice Nutrient value (vitamin & minerals) increased

Honeycomb Cheerios to muesli Increases the nutrient value. To further increase nutrients, add some fresh fruit and/or seeds and nuts .

A few little steps can pay great dividends when it comes to nutrition and performance. Consult a nutritionist to identify how best to approach food shifting.

3 Rita Wyczynski, Food shifting – Pays Big Dividends, Nutrition Workshop, Toronto, 2007..



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CHAPTER 3: Carbohydrates - Energy for Performance Carbohydrates are the main energy source for athletes, but not all carbs are created equal. Things You Need To Know About Carbohydrates

All carbohydrates form glucose upon digestion. Glucose is transported by the blood stream and taken into the cells where it is

converted to glycogen (in the muscles and liver) and stored or used immediately as glucose to produce energy.

Because sports performance relies on muscular strength and power, carbohydrates should comprise 60 to 70% of an athlete’s daily calories.

Carbohydrates consist of plant foods (grains, nuts & seeds, legumes, fruit and vegetables) and dairy.

There are two forms of carbohydrates: simple (natural and refined) and complex.

TABLE 3: Differences between Natural and Refined Carbohydrates

SIMPLE CARBOHYDRATES

( are digested very quickly and provide an immediate source of energy)

Natural Carbohydrates (found in fruit and some dairy)

Refined Carbohydrates (found in most processed foods, see

Appendix 5)

Natural forms are nutrient dense containing various vitamins and minerals.

Have very little, if any, nutritional value resulting in empty calories.

Contain digestive enzymes making them easier for the body to digest.

Harder for the body to digest thus uses more digestive enzymes than necessary.

High in fibre, providing an even release of energy.Creates fluctuating blood sugar levels resulting in erratic energy levels and possible mood swings.

Preferred source of energy for athletes

Often colour and preservatives have been added. These are hard for the body to digest as there are more toxins for the liver to process and excrete.



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Complex Carbohydrates

· TABLE 4: Complex Carbohydrates, Sources and Nutritional Value

COMPLEX CARBOHYDRATES Are digested slowly over time.

Provide energy on a ‘time-released’ basis because glucose is slowly released into the blood stream.

Provide a feeling of ‘fullness’ and are known as ‘low Glycemic Index (GI)’ foods.

Complex Carbohydrate

Groups Sources Nutritional Value

Grains

Includes: Whole grains, breads, cereals, pasta, rice There are numerous, delicious whole grains to choose from: barley, bulgur, corn, millet, oats, quinoa etc.

Nutrient dense, loaded with carbohydrate, fibre and numerous vitamins and minerals. Look for the words ‘100% whole grain’ on the ingredient list of products.

Legumes

There are THREE types: •Beans – navy beans, fava beans, kidney beans, black beans etc. •Peas –split peas •Lentils – red, green and black

Packed with complex carbohydrates, excellent source or protein, vitamin, minerals (iron) and fibre.

Nuts Almonds, pecans, walnuts, cashews, peanuts, brazil nuts etc

A minor source of carbohydrates but an excellent source of protein, unsaturated fats and packed with minerals and vitamins. Raw and unsalted are best

Seeds Pumpkin seeds, sesame seeds, sunflower seeds etc.

A minor source of carbohydrate but high in B vitamins, rich in iron & zinc and unsaturated fats and a good source of fibre. Raw and unsalted are best.

Vegetables

Low glycemic vegetables (leafy greens, peppers, cauliflower, cabbage etc.) High glycemic vegetables (potatoes, squash, carrots, corn, sweet potatoes etc.)

Loaded with vitamins and minerals. Generally speaking, the deeper the colour, the higher the nutrient level.



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Fibre - The Health Benefits Most complex carbohydrates contain fibre. It is the part of plant foods that our bodies DO NOT absorb. Fibre is as important for athletes as it is for our general health. Fibrous Foods:

Are generally nutrient dense, packed with vitamins and minerals, and take longer to digest generating a feeling of fullness

Keep blood sugar levels steady

Help to pull cholesterol out of the blood stream

Add bulk to fecal matter which speeds up transit time of food through the intestines.

Are low in fat and added sugars making them low in calories.

How Much Fibre Do Athletes Need? It is recommended that athletes aged 5 to 15 consume their age + 5 grams of fibre per day. Athletes 18 years or older should consume 25 to 30 grams per day. For example: 20 grams of fibre might look like the following for one day: 1 cup whole-grain cereal 3.5 grams 1 orange 3.5 2 slices whole-grain bread 5.0 Green salad – 2 cups with chopped veggies 5.0 1 banana 3.0 Total 20.0 grams * See Appendix 1 for a list of foods and their associated fibre content.



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Carbohydrates and Performance Numerous high intensity sports require short bursts of energy lasting from 45 second up to 1.5 minutes (i.e. hockey, basketball, soccer, etc). Players use the body’s anaerobic energy system which uses glucose as its main source of fuel. Glucose is provided to the body from ingestion of carbohydrates. What types of Carbohydrates Should Athletes Eat? Optimally:

Carbohydrates should be consumed in as close to their ‘whole form’ as possible which means unrefined and unprocessed. Eating plant foods in their whole/natural state increases the nutrient content (vitamins, minerals and fibre) that the plant has to offer.

Eating a variety of coloured fruit and vegetables ensures that the athlete is

obtaining a broad source of vitamins and minerals.

ALWAYS choose whole grain products and avoid the ‘white products’ (i.e. white rice, pastas and breads). In the processing of whole grain to white/refined grain, up to 22 nutrients are reduced or removed and only a selective amount is reintroduced. Look for the words “100% Whole Grain” in the ingredient list.

Avoid refined and processed carbohydrates as they tend to create blood sugar

swings and erratic energy levels.



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CHAPTER 4: Protein - Building Strength and Stamina

Protein is essential for building, repairing, and maintaining body tissues including muscles, ligaments and tendons, as well as supporting growth and development.

Things You Need To Know About Protein

Forms the structural basis of muscle tissue. Repairs the damage done to muscles during training. Stress or strain on

muscles causes small tears. Protein in the diet will be used to repair this damage.

Forms organs, glands, bones, teeth, skin and hair.

Makes up components of our immune system, produces hormones and enzymes, and produces red blood cells to ensure that oxygen flows efficiently in the blood stream.

Should account for 15-25% of an athlete’s daily caloric intake. Sources of Protein

Proteins are made up of 22 different amino acids. There are 9 amino acids that are considered ‘essential’. This means that the

body doesn’t make them naturally so they must be consumed in the diet. There are 2 primary protein sources: all animal foods and most plant foods.

Animal Food

Animal foods are considered a complete source of protein because they include all 9 of the essential amino acids.

Common animal food sources of protein are: beef, chicken, fish, pork, eggs, and dairy.

Plant Food

Plant foods are considered an incomplete source of protein because they DO NOT contain all 9 of the essential amino acids. By consuming foods from 2 of the three different categories listed below in one day, one will likely obtain all 9 essential amino acids.

The 3 different categories of plant foods that contain a significant amount of protein:

1) Legumes: beans, peas, and lentils 2) Grains: cereals, breads, rice and pastas 3) Nuts & Seeds: nuts, seeds, and nut butters.



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What Types of Proteins Should Athletes Eat? • Athletes should eat a wide variety of plant foods. • They should choose “lean sources” of animal protein to reduce their consumption of

saturated fats. • They must ensure that plant foods from at least two of the categories mentioned are

consumed to obtain all of the essential amino acids. How Much Protein Do Young Athletes Need? Athletes up to age 18 should consume on average between 1.0 - 1.5 grams of protein per kilogram of body-weight per day.4 Example 1: If an athlete weighs 41 kilograms (90 pounds), protein consumption should range from 41 - 62 grams each day. This amount can be obtained by eating:

3 ounces of chicken 26 grams 2 cups of dairy 16 1 ounce cheese 7______ Total 49 grams OR 1 serving of nuts 7 grams 1 ear corn 3 ½ cup beans 8 1 egg 6 1 cup yogurt 13 2 ounces of beef 14 Total 50 grams

4 Dan Bernardot, Advanced Sports Nutrition, Champaign, IL, Human Kinetics. 2006, p.204.



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Example 2: For an athlete weighing 55kg (120 pounds), protein consumption should be between 55 and 80 grams. This amount can be obtained by eating: 3 ounces of chicken 26 grams 2 cups of dairy 16 1 ounce cheese 7 ½ cup chick peas 7_____ Total 56 grams OR 1 serving of nuts 7 1 cup of milk 8 1 ear corn 3 ½ cup beans 8 1 egg 6 1 cup yogurt 13 2 ounces of beef 14 ½ cup cottage cheese 16 ____ Total 75 grams

* See Appendix 2 for examples of foods and their associated protein content. NOTE: Young athletes DO NOT NEED to take protein supplements. If they are eating a balanced and varied diet, they should be getting all the nutrients they need. Nutrient dense foods are the highest quality nutrients one can obtain.



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CHAPTER 5: Fats - Energy for Endurance Eating the right fats is critical to an athlete’s health and performance Things You Need To Know About Fats • An essential part of cell membranes. • Needed for the absorption of the fat soluble vitamins A, D, E and K. • Help insulate and cushion organs, and protect nerve cells. • Boost our immune system. • Provide important anti-inflammatory properties. • Are a good source of energy • Should account 15 to 25% of an athlete’s daily calories. Fats are not created equal. It is critical to understand the difference between the good (unsaturated) and the bad (saturated) fats. TABLE 5: The Good Fats (unsaturated)

“Good Fats” (unsaturated fats that are liquid at room temperature)

FATS

FUNCTION SOURCE

Monounsaturated Help lower blood cholesterol. Olive oil, canola oil, avocados and most nuts

Polyunsaturated* (known as essential fatty acids)

a) Omega-3 Fatty Acid**

Increase circulation, reduce joint stiffness, decrease muscle inflammation, reduce skin dryness, improve immune function and increase mental focus. Increased circulation means an athlete is able to supply nutrients and oxygen to tissues more efficiently and benefit from an improved recovery time.

Cold water fish (salmon, mackerel, trout, tuna, herring and sardines). Oils made from plant sources: flax, canola, linseed and soybeans. Omega-3 enriched egg and milk products, walnuts and flax seeds.

b) Omega-6 Fatty Acid

Essential part of our cell membranes, need for normal skin growth.

Safflower, sunflower and corn oils, nuts and seeds.

* called essential because our body cannot make them. **most people consume enough Omega-6, but not enough Omega-3. NOTE: Heating omega 3 oils destroys their nutritional properties



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TABLE 6 : The Bad Fats (saturated)

“Bad Fats” -

(saturated fats are generally solid at room temperature).

FATS FUNCTION SOURCES Saturated (less then 10% of daily calories should come from this source).

Saturated fats are required for good health in moderation. They are important components in digestion and help make up the structure and rigidity of our cell walls.

Found in foods from animals, such as fatty cuts of meat, poultry with the skin, higher fat milk, cheese and yogurt. Also found in some tropical oils, including coconut and palm kernel oils

Trans Fats – The “Very” bad fats Trans fats lower good cholesterol (HDL) and raise bad cholesterol (LDL), and as a result, they are the most risky type of fat for heart disease.

Added to processed foods to increase shelf life and add flavour.

Carefully read product labels to determine if trans fats are included. Look for the words ‘hydrogenated’, ‘partially hydrogenated’ or ‘shortening’– this means the item contains trans-fats.

Manufacturers are conscious of removing trans fats from their products but many packaged, processed foods like cookies, muffins, cereals, margarine, crackers (and more) still contain them.

Fast Foods - Trans Fat Feeding Frenzy • Our suggestion is to avoid fast foods at all costs – not only do they contain trans fats,

but lots of sodium and calories too! • Refer to the web site www.cbc.ca/news/background/food/calorie-tracker.html for an

excellent breakdown of the nutritional value (or should we say lack of) for common fast foods.

NOTE: Heart disease and high blood pressure may not seem like important issues for young athletes but studies have shown that many children have high cholesterol levels due to the poor diet in today’s society.



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What Types of Fats Should Athletes Eat? • Good sources of monounsaturated and polyunsaturated fat should be

consumed daily. • Sprinkle nuts and seeds into salads, cereals and baked goods. • Use olive oil in salad dressings instead of vegetable oil • Snack on nuts and seeds in their raw form instead of chips, pretzels • Make a homemade trail mix with nuts, seeds, and dried fruit. • Introduce nutritious avocados into your child’s diet.

• Focus on Omega 3 fatty acids. Try to incorporate this important nutrient daily. • Add 1 Tbsp of flax seed oil in a smoothie or in a daily glass of orange juice • Grind flaxseeds and add them to cereal, salads, and yogurt. • Consume cold water fish (salmon, herring, mackerel, trout and tuna) a few times a

week. • Add flax seed oil along with olive oil to your homemade salad dressing.

• A small amount of saturated fat is an important component of the diet. Choose the source wisely.

• Lean sources of animal foods have a small amount of saturated fat and ensure a complete source of protein and other important nutrients as well.

• A serving of low-fat dairy provides a small amount of saturated fat as well as protein, carbohydrate and various nutrients.

• Avoid trans fats at all cost!! They provide no health benefit what-so-ever!



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CHAPTER 6: Two Key Minerals for Young Female Athletes Vitamins and Minerals A wide variety of vitamins and minerals, otherwise known as micronutrients, are as important for overall health as they are for performance. For athletes, they play a key role in energy production by acting as “spark plugs” and ensuring a strong immune system. Without them, optimal performance is NOT possible. For example, “B” vitamins are referred to as the energy vitamins because of the critical role they play in energy production. Fruit, vegetables, whole grains, nuts, seeds and legumes are the best sources for these nutrients. Again, choose a variety of fruit and vegetables and make a point of choosing produce from different colours to ensure that the broadest range of nutrients is consumed to avoid deficiencies. Two Key Minerals There are two key minerals that female athletes must pay special attention to: calcium and iron. Both are very important for growing bodies and become increasingly important with an intense athletic schedule. Calcium5 It is estimated that 25% of bone building mass is acquired during adolescence. During the teenage years, calcium is being deposited into the bones so that the skeleton will be strong later in life. Female athletes are at a greater risk of stress fractures and osteoporosis later in life because of factors such as low body fat, overtraining, amenorrhea (absence of periods), stress and eating disorders. In addition to bone building, calcium is important for blood clotting, muscle contraction, nerve transmission and the maintenance of blood pressure. If the diet is lacking in calcium, the body WILL take the calcium out of the bones. Calcium Deficiency Is the result of inadequate consumption of calcium rich foods or increased excretion

by the body.

An abundance of alcohol or coffee can increase calcium loss from the body.

Phosphorus in high amounts can cause the body to eliminate calcium – carbonated soft drinks are very high in phosphorus.

High intensity training may increase the sweat or urinary loss of calcium. 5 Cathy Williamson, “Two Key Minerals for Female Athletes”, Toronto, 2008.



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TABLE 7: Daily Calcium Recommendations

Age Group Mg/day 4 – 8 (children) 800 mg/day 9 – 18 (pre-teen/teen) 1300 mg/day 19 – 50 (adults) 1000 mg/day 51+ 1200 mg/day

Example of a days worth of calcium* for an adolescent 9 to 186: Food Quantities 1 cup milk 300 mg ¼ almonds 150 mg Orange 52 mg ½ cup yogurt 250 mg 3 oz salmon 300 mg 1 cup broccoli 180 mg 1 cup mixed green salad 100 mg (approx) Total 1332 mg * See Appendix 3 for additional calcium rich foods Iron7 Iron transports the oxygen required for energy production into the muscle cells during exercise. • Low iron stores decreases oxygen delivery to the muscles which negatively impacts

performance (fatigue and breathlessness) • Female athletes are more susceptible to this issue than males because they lose iron

monthly during menstruation. • Females 14 to 18 years of age require 15mg of iron each day; this is an increase of

nearly 100% over the iron requirements of girls ages 9 to 13. • This increment in iron consumption is essential for menstruating girls and ensures

they are not pre-disposed to iron-deficiency anemia. • Low iron stores are one of the most prevalent nutrient deficiencies observed in female

athletes.

6 Cathy Williamson, “Two Key Minerals for Female Athletes”, Toronto, 2008. 7 Ibid



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TABLE 8: Daily Iron Requirements Age Group Girls Boys

9 – 13 8 mg/day 8 mg/day

14 – 18 15 mg/day 11 mg/day

19 – 50 18 mg/day 8 mg/day

50+ 8 mg/day 8 mg/day

Example of a Day’s Worth of Iron*8:

For girls 13 and under For young women 14 to 18

¾ cup oatmeal 4.0 mg Whole wheat bagel 3.2 mg

1 slice whole wheat bread 1.0 mg 1/8 cup almonds (approx 17 almonds)

1.6 mg

½ cup raisins 1.5mg

3 oz chicken 1.8 mg 1 cup quinoa 6.3 mg

1 cup wild rice 1.0 mg ¼ cup black beans 0.9 mg

1 cup raw spinach** 0.9 mg 3 oz chicken 1.8 mg

Total 8.7mg Total 15.3 mg

*See Appendix 4 for other iron rich foods. ** 1 cup of cooked spinach would provide 2.9 mg of iron TIP: Foods high in Vitamin C help to improve iron absorption from plant sources. Include strawberries or citrus fruits, dark green leafy vegetables, tomatoes or red peppers along side your plant protein sources as a way to increase nutrition and boost your iron absorption. NOTE: Generally speaking, a diet high in calcium and iron foods will provide the body with adequate amounts of the major minerals and trace minerals at the same time.

8 Cathy Williamson, “Two Key Minerals for Female Athletes”, Toronto, 2008.



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CHAPTER 7: Game Time Nutrition Eating Guidelines for Athletes9

1) Everyone is different. Athletes will need to experiment with different combinations of foods and drinks. Test these before practices.

2) Whole grains (brown rice, whole wheat pasta, etc.), fruit and vegetables, legumes, fish, nuts and seeds ARE the athlete’s power food. An athlete should introduce these foods in their diet if they are serious about increasing performance.

3) NEVER skip breakfast. Breakfast is one of the most important meals of the day as it kick starts the metabolism and provides the much needed fuel to get the body and mind going for the day. For early games, grab some fruit to eat beforehand, and eat breakfast after.

4) Eating every three hours, meaning snacking between meals, prevents dips in blood sugar levels which can make one feel sluggish and tired and can reduce one’s ability to focus and think clearly. NEVER skip a meal.

5) Muscles rely on fuel (nutrients) stored from meals eaten earlier in the day (evening game) or the night before (morning game). DON’T wait for the game day to start “fueling”.

6) Foods eaten on the day of competition fuel mostly the brain and the nervous system and prevent low blood sugar and hunger. Never start a game hungry!

7) Time the pre-exercise meal so that most of the food is out of the stomach, broken down and absorbed out of the small intestine by the time exercise starts.

8) The closer to game time, the lighter the meal, meaning less fat and protein and a focus on carbohydrates and smaller portions.

9) Always carry water and what we call “emergency foods” (granola bars, dried fruit, fruit snacks, etc) and lots of water in your sports bag. Be sure to eat within the “recovery window” which refers to the 15 to 30 minute period right after exercise. The enzymes for glycogen replenishment are at their highest during this time. This window offers the greatest potential for accelerated recovery and provides a performance advantage especially during tournament time.

9 Rita Wyczynski, Nutrition and Performance Workshop, Toronto, 2006.



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BEFORE Games and Practices

Goal The goal for athletes in the pre-exercise period is to make sure that blood sugar

levels are maintained, hydration is optimal and the stomach is relatively empty by game time.

Ensure sufficient carbohydrate intake so that the body doesn’t turn to protein as a source of energy. Athletes need the protein in their bodies to be used for structural and functional purposes, NOT for energy use.

General Guidelines

3-4 hours before competition/practice:

Ensure the pre-game meal is consumed 3 – 4 hours prior to competition. This meal should be high in carbohydrate but moderate in protein, and low to

moderate in fat for easy digestibility. Plus of course water! · The dinner plate should consist of 1/4 protein and 3/4 carbohydrate. Note: The meal should be low in gas forming foods (i.e. beans), and spicy foods.

Athletes should choose familiar foods to avoid stomach upset. 2-3 hours before competition/practice:

A smaller sized meal is best at this point. It should consist of 85% carbohydrates and 15% protein. Consider similar meals

as noted in Table 9 with much smaller serving sizes. Plus of course water!

1-2 hours before competition/practice:

Consider a larger snack. Food has to be mainly carbohydrates with a little protein (see examples in Table

9) This is the most difficult time period to prepare for, especially during

tournaments. Be prepared and bring lots of healthy snacks to tournaments. Plus of course water!

30 minutes before competition/practice: At this point the athlete should consume food that won’t elevate blood sugar

levels and is quick to digest. Fruit is ideal - it is easy to digest and fibre ensures blood sugar levels won’t

spike. Plus of course water!



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Quick Reference Overview

TABLE 9: What to Eat and When to Eat

WHEN TO EAT & WHAT TO EAT BEFORE ACTIVITY

General Guidelines

If less than 1 hour before activity (High in Carbohydrates)

Water, fresh fruit, applesauce, 100% fruit juice, etc.

If 1 to 2 hours before activity (High in Carbohydrates &

a little pre-digested Protein)

Water, smoothie, yogurt, fruit, small sandwich (natural peanut butter & jam, humus, etc), small granola bar, fruit bar, dried fruit, etc.

If 2 to 3 hours before activity (85% (Carbohydrates &

15% Protein)

Water + smaller meal (similar to examples below but in smaller portions)

If more than 3 hours before activity (75%Carbohydrates, 25% Protein & Low Fat)

Water + larger meal (examples below) 1.Lean ground beef, whole wheat pasta, sauce & spinach salad. 2. Salmon, mixed green salad, mixed veggies and whole grain brown rice. 3.Chicken breast, edamame beans, couscous or quinoa. 4.Scrambled eggs, whole grain toast, greek salad. 5. Black beans & cheese in a whole grain tortilla with mixed vegetables.

The meal or snack close to game time should be highly digestible, HIGH in

carbohydrate, but low in fat and protein. 2-3 hours or more before an event, the plate should be ¾ carbs and vegetables

and ¼ protein. Experiment...everyone is different. It will take longer to digest a meal or snack if a player is nervous. Avoid fried foods at all cost. Never leave a gap of more than 3 to 4 hours between meals. Avoid packaged, refined and processed foods (refer to Appendix 5 ‘Problems

with Packaged Foods’).



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TABLE 10: Pre –exercise food ideas

PRE-EXERCISE FOOD IDEAS10 • Always include protein with carbohydrates unless you are very close to game time. • As you get closer to game time, choose lighter options and smaller portions.

BREAKFAST LUNCH/DINNER

Carbohydrates (represents ¾ of

the plate)

Proteins (represents ¼ of

plate)

Carbohydrates & Veggies

(represent ¾ of the plate)

Protein (represent ¼ of the

plate)

Fruit (fresh, dried, frozen), cereal (look for whole grain, millet, rice, flaxplus, Shredded Wheat, Red River, oatmeal, etc.) French toast, pancakes, waffles, toast with jam, bagels, English muffins, crumpets, low fat muffins, oatmeal, smoothies, etc.

Yogurt (low fat, plain or flavored), eggs, ham (lean), cottage cheese (low fat), peanut butter (natural), nuts/nut butter and seeds, trail mix, cheese (low fat), milk (low fat), soy milk, protein bar/powder, cream cheese, etc.

Fruit, vegetable (fresh, steamed, boiled, baked), grains (whole always better), potatoes (baked, mashed), rice (steamed), noodles (plain or tomato sauce), bread (rolls, crackers, bagels, flat breads, pita), soups (with rice or noodles, broth based), salads (bean, fresh vegetables, fruit salad), 1% cottage cheese, ask for salad dressing on the side, low fat puddings, oatmeal cookies, granola bars, plain cookies, applesauce, etc.

Lean meat, fish (salmon, tuna, mackerel, sardines), skinless poultry (broiled, roasted, baked, barbecued-size = approximately size of your palm), tofu, soy products, yogurt, cold meats (oven roasted turkey, chicken, roast beef, lean ham), cheese (low fat), legumes (chick peas/humus), nuts & seeds, sandwiches (watch the fillers, mayo, sauces)

WATER, WATER, WATER, 100% fruit juice, skim or 1% milk.

NOTE: Avoid/limit soft drinks, candies, chocolate bars, ice cream, pastries, hot dogs, sausages, bacon, double cheese pizza, doughnuts, chips, fried & fatty foods (fries, KFC, ribs, big Macs), cream sauces, croissant, store muffins. 10 Wyczynski, Rita, Nutrition and Performance Workshop, Toronto, 2006.



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DURING Games and Practices – Focus on hydration (see Table 1). AFTER Games and Practices11 (see next 2 charts for specific ideas) Goal: • Timing is everything - The body is ripe to replenish its glycogen stores and to repair

and restore muscle tissue immediately after a workout. What to Do:

Adhere to the 3 R’s: Re-hydrate, Re-fuel, and Rest Re-hydrate • Fluid replenishment is a must – but not too much all at once. • Encourage the athlete to continue to sip on water for up to 2 hours after the game with

the goal of consuming a minimum 500ml of water within that time frame. Re-fuel • After activity, an athlete’s body is at a heightened state to rebuild energy stores. • Simple sugars such as fresh fruit should be consumed immediately following a

game to balance blood sugar levels and to start replenishing glycogen stores. (see recovery window chart on page 30).

• Eating carbohydrate with protein within 2 hours after exercise results in higher glycogen store replacement.

• Protein is required for rebuilding damaged muscle tissue and aids in stimulating the immune system to keep an athlete resistant to colds and other infections.

• A ratio of 4:1 grams of carbohydrate to protein is often used for refueling in this 2 hour post game window.

Rest • Every practice and game produces wear and tear on the body. • Stretching following activity and a good night sleep are imperative for restorative

activities to take place in the body. • Human growth hormone (HGH) plays an important role in repairing and rebuilding

muscle, bone and collagen. The largest surge of this hormone starts around one hour after the onset of sleep. For performance, this means the more sleep the better!

11 Cathy Williamson, Embrace Health, 2009



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TABLE 11: Post Exercise Nutrition-Recovery

THE RECOVERY WINDOW12

The first 15 to 30 minutes following exercise*

Key: Re-hydrate, re-fuel & rest

FLUIDS

WATER

+ 1 of these

Gatorade, Powerade, 100% juices (orange juice, apple, pineapple, others)

+

FOODS (high in carbohydrates)

Include 1 or 2 of these

Bananas, oranges, grapes, watermelon, pineapple, dried fruits - raisins, figs, others,

baby carrots, fruit energy bars, sesame snaps, triscuits, low-fat cereal bars, bagel,

pretzels, etc.

+

FOODS (carbohydrates with protein)

Include 1 of these

Fruit yogurt, homemade trail mix (almonds, walnuts, sunflower seeds, raisins, etc.), 1% chocolate milk, low fat cheese strings, bagel

with almond or peanut butter, etc.

ALWAYS CARRY FOOD AND WATER IN YOUR SPORTS BAG

*The recovery window is the period during which the body is the most efficient at replenishing energy stores therefore accelerating the recovery process.




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TABLE 12: Post-exercise food ideas

POST-EXERCISE FOOD IDEAS13

(Make sure to include protein during your recovery meal.)

RECOVERY WINDOW (15 TO 30 minutes following activity)

WITHIN 2 HOURS

Carbohydrate Protein Carbohydrates & Veggies

(represent ¾ of the plate)

Protein (represent ¼ of the

plate)

Sport drink, 100% juices, fresh fruit (banana, orange, grapes, watermelon, pineapple, etc.), dried fruit, (figs, apricots, raisins), fruit energy bars (fruit to go), baby carrots, bagels (cinnamon, raisin), graham crackers, sesame snaps, pretzels, fig newtons, triscuits, applesauce, smoothies, rice cakes, pita breads, plain cookies (arrowroot, digestive, air popcorn, granola bar, etc.

Chocolate milk, smoothie with protein powder or yogurt, energy bar, mozzarella cheese strings (low fat), natural peanut or other nut butters (almond, sunflower, etc.), trail mix (no-hydrogenated), etc.

Fruit, vegetable (fresh, steamed, boiled, baked), grains (whole always better), potatoes (baked, mashed), rice (steamed), noodles (plain or tomato sauce), bread (rolls, crackers, bagels, flat breads, pita), soups (with rice or noodles, broth based), salads (bean, fresh vegetables, fruit salad), ask for salad dressing on the side, low fat puddings, oatmeal cookies, granola bars, plain cookies, applesauce, pretzels, etc

Lean meat, fish (salmon, tuna, mackerel, sardines), skinless poultry (broiled, roasted, baked, barbecued-size = approximately size of your palm), tofu, soy products, yogurt, cold meats (oven roasted turkey, chicken, roast beef, lean ham), cheese (low fat), 1% cottage cheese, legumes (chick peas/humus), nuts & seeds, sandwiches (watch the fillers, mayo, sauces)

PREDOMINANTLY WATER, 100 % JUICE, SPORTS DRINK (if required)

NOTE: Avoid/limit soft drinks, candies, chocolate bars, ice cream, pastries, hot dogs, sausages, bacon, double cheese pizza, doughnuts, chips, fried & fatty foods (fries, KFC, ribs, Big Macs), cream sauces, croissant, store muffins.




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CHAPTER 8: Smart Snacking Three Keys to Smart Snacking

1) Snacks between games and after games are critical, as they help to refuel athletes and help keep their blood sugar levels balanced.

2) Keep healthy snacks on hand at all times, pack them in the sports bag and in the car - avoid vending machines!!

3) Snacks should be low in sugar, sodium and fat. Ideally a snack will include some fibre and a little protein (if 30 minutes before game time – then just stick to fruit).

Smart Snack Ideas • Yogurt (low fat) or cheese string (mozzarella is lower fat) + fruit • Whole-wheat wrap or pita slices with any nut butter* + jam (use jams sweetened with

fruit juices such as “St.Dalfour”) • Multigrain wrap + nut butter + banana & wrap it up • Smoothie with yogurt and fruit • Chopped raw vegetables and hummus • Apple, banana or any other fruit dipped in natural peanut or almond butter* • Whole wheat or rice crackers with pumpkin seed butter • Apple sauce (no sugar added) and handful of nuts or seeds* (about 10 almonds) • Fruit salad with slivered almonds* or fruit and low fat cottage cheese • Whole-grain crackers or flatbreads and low fat cheese or goat cheese • Make your own trail mix: almonds, sunflower seeds, pumpkin seeds, dried apricots

and chocolate chips – or any combination of nuts, seeds and dried fruit*. If you are buying packaged trail mix, read the ingredients and stay away from those with hydrogenated oils.

• Healthy home-made muffins or low fat banana bread with handful of nuts • ‘Fruit To Go’ bars (i.e. Sun Rype fruit/veggie bars) • Cereal (granola type) + milk • Hard boiled eggs and toast • Granola bars (Nature Valley, Nature’s choice, etc. avoid the chewy ones they are

usually higher in fat) • Turkey sandwich (use whole grain breads) • Air-popped popcorn, fig Newton cookies, pretzels are less nutrient dense choices but

would provide carbohydrates. • Healthy Cracker Options (many are loaded with hydrogenated oils). Choose from

Stone Wheat Crackers, Ryvita, Finn crackers, Melba Toast, Triscuit (low sodium) NOTES: Be careful with nuts and seeds due to allergies. Nuts and seeds should be raw – not roasted and salted. Roasting destroys some of the beneficial nutrients.



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CHAPTER 9: “Fast Foods” – Foods that Decrease Performance The Good, The Bad, and The Ugly Fast foods are an easy quick meal solution in between games or on the road - right? Although they are convenient and inexpensive, a fast-food meal is the WORST meal to feed an athlete from a nutritional perspective. Here are the reasons why:

• Fast foods are loaded with saturated fats, trans fat, calories, cholesterol and sodium. • The average fast food sandwich contains approximately 50% of its calories from fat. • Many fast food sandwiches contain 50% or more of our daily sodium intake. • Most items have very little nutritional value and can negatively affect athletic

performance. These “quick fix” meals can cause an athlete’s energy level to drop half way through a game because the meal they just ate is too heavy on their digestive system or because the “sugar high” has worn off. (Refer to Appendix 5 ‘Problems with Packaged Foods’ for an overview of the issues associated with added ingredients to processed foods) The Best of The Worst: When on the road and fast food is the only option, here are a few tips to make better choices:

· Choose whole-grain breads, bagels, pastas etc if at all possible. In the process of making white flour from whole grain flour, up to 22 nutrients are removed and only a few are re-added.

· Avoid soda pop, milkshakes, and juice drinks – instead choose water, 100% fruit juices or milk.

· Try to avoid high fat deli meats and burgers, choose grilled chicken or lean roast beef if available.

· Choose a baked potato over French fries. · Limit or avoid condiments – don’t be afraid to special order. · With salads – ask for the dressing on the side · A sub is probably the best choice. Choose a 6 inch sub over a 12 inch sub. Be

sure to choose whole grain bread. · Ask for extra vegetables on a sub sandwich. · Smoothies such as “Booster juice” are a great choice. Stay away from the

“Funky Monkey” which is higher in fat. The Tropical, Berry, Life choice smoothies with a protein booster are great recovery foods.



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Examples of better choices at fast food restaurants: Mr. Sub or Subway: Choose whole grain bread, grilled chicken, lean roast beef or turkey, load them with veggies and choose mustard over mayo and hold the cheese. Tim Horton’s: Grilled chicken club, hold the bacon and the cheese, or a toasted multigrain bagel and hold the butter. Wendy’s: Baked potato or grilled chicken sandwich. McDonald’s: Grilled chicken caesar salad (dressing on the side) + a bun + milk or juice. Chicken McGrill without the mayo. Kentucky Fried chicken: Tender roasted chicken sandwich without the sauce. Italian: Pasta with tomato or meat sauce + salad with dressing on the side. Avoid cream based sauces such as Alfredo. Always ask for the parmesan on the side as some restaurants put on too much!!!! Mexican: Whole wheat tortillas, grilled chicken, fajitas, rice, substitute the sour cream and cheese for the salsa. Tortilla chips are fried - stay away from these. Pizza: This is a hard one. NEVER before a game! If ordering pizza after a game, make it a veggie with chicken and ask for extra sauce and half the cheese. Chinese: Ask for steamed brown rice (more nutrient dense). If this is not available ask for the steamed white rice and steamed vegetables. Or try a chicken or beef stir fry with veggies. Noodles are good, but stay away from fried or crispy noodles. If choosing a stir fry, ask that it to be prepared in less oil. The noodle soup bowl is a better choice. When eating out, be aware of:

• Extra fats (especially trans fats): Are generally unhealthy. • Greasy foods: Are hard to digest and can cause stomach upset. • Too much sugar (including soda pop): Not necessary and not healthy. • Refined foods: Try to avoid the ‘white foods’ and go for the ‘whole grain foods’ (i.e.

choose whole grain pastas, breads, rice etc as they have a much higher nutritional value).



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CHAPTER 10: Eating Healthy at Tournaments Tournaments are great for team building, but from a nutritional stand point, they are always a challenge. The objective is to be the team that recovers the quickest, because that will be the team that will have the greatest chance of making it to the finals. HYDRATION – This will be the top priority (refer to water chart page 6)! The players have to carry water in their sports bags, their cars, and sip regularly. Constantly remind them of this. WHAT TO EAT AND WHEN TO EAT – Please refer to the following 7 key pieces in the manual: 1) Eating guidelines (p. 25) 2) When to eat and what to eat before an event (p. 27) 3) Pre-exercise food ideas (p. 28) 4) Recovery window chart (p. 30) 5) Post exercise food ideas (p. 31) 6) Smart snacking (p. 32) 7) Better choices at fast food restaurants (p. 34) It is best to pack as many meals and snacks as possible to ensure the athletes have access to nutrient dense foods. A little pre-planning and a mid-sized cooler is all that is required. Breakfast

Breakfast is easy to pack. Select a healthy whole grain cereal, a carton of milk, or a breakfast pita with natural peanut butter and jam and an assortment of fruit and off you go!

Most hotels are happy to provide bowls and spoons – request them the night before.

Lunch

There are numerous ‘easy to pack’ lunches including whole grain bagels with light cream cheese or 100% natural peanut butter, whole grain crackers and cheese, sandwiches/wraps with lean meats, tuna or egg salad, yogurt..

Always include chopped veggies, dip and an assortment of fruits In between Meals and Games

See ‘Smart Snacking’ List on page 31 for some great examples of snacks to pack.

When breaks between games are 30 minutes or less, be sure to pack lots of fruit.



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Dinner

By dinner time most parents and athletes are ready to relax and eat out. It is best to do some research on restaurants in the area before arriving.

A restaurant with a buffet is a great idea. Players can eat what they like without

having to wait. If a sit down meal is the only option, avoid taking them to a typical “pub style” place, which will be mostly fried foods - go to an Italian restaurant instead.

When making a reservation, always notify the restaurant that quick service is

required. Prearrange that the table is set with water and fresh bread upon the team’s arrival. It’s all about “recovery”. Have the server take the girls meal order right away and have it sent to the kitchen directly before the traditional drink order sequence (if the water is not on the table ask the server to give you some pitchers of water and do the serving yourself). All this should take place before taking the parents order. Feeding the players IS the top priority at this point. The faster they get their food, the faster they can digest it and be ready for the next game.

Sometimes there isn’t enough time to get to a restaurant. This is when the pre-

planned “emergency food” and the food in the cooler will save the team. THE ADVANTAGE OF FRUIT Breakfast is the most challenging meal when there is a really early game. This is when the fruit, juices and granola bars that the team and players have brought along with them will pay their biggest dividends. Make sure there is a good supply for breakfast, as well as for “the recovery window” period right after the games. For team sports that have breaks during an event (e.g. a flood for hockey or half time for soccer or basketball) this is an opportunity to have cut up fruit available during this period. Choose high glycemic fruit that is high in water, such as pineapple, grapes, oranges, clementines, etc. Never force a player to eat during this time. Everyone has a different metabolism. Players need to do what feels right. However, do make sure they drink up.



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EXTRA TIPS TRAVELING ON A TEAM BUS When traveling on a team bus, make sure there are several cases of water and juices available in the front of the bus for the girls to access. There is always a player that forgets their water. In addition, have some fruit available such as bananas, oranges, clementines, apples, granola bars, etc. for snacking throughout the journey. If playing a late afternoon game, make sure that a stop on route is planned for a good lunch and a stretch. A “sub” place is probably one of the best choices. Encourage, the players and the parents to pack extra food (sandwiches, breakfast pitas, natural peanut butter, yogurts, nuts & seeds, fruit, etc.) in small cooler. There are always a few athletes that are more selective about what they eat. This way if they do not like the selected “eating” spot, then they have their own food they can eat. Arriving at the game hungry is a recipe for disaster!



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CHAPTER 11: Questions and Answers about Game-Winning Nutrition Question: What if an athlete won’t drink water? Answer: Water is definitely the best fluid for re-hydration. If an athlete protests about drinking water, offer unsweetened diluted juice. Another option is to add pieces of chopped fruit to water to make flavoured water or squeeze the juice of a lemon, orange etc. into the water. Question: Is regular fruit juice a good beverage? Answer: Many juices are high in vitamin C, and a good source of potassium and folate. However I cup of fruit juice contains 5 ½ tsp of sugar. Although this is natural sugar, a couple cups of fruit juice can lead to blood sugar fluctuations. One or two cups of juice spread throughout the day are fine. But it would be much better to eat the actual fruit to get an assortment of natural nutrients and the fibre. Beware of beverages marked fruit drink or fruit punch – these likely have added sugars. Look for juices that say ‘100% Juice’! Question: What if we need to grab a ‘quick meal on the run’ away from home? Answer: A grocery store is always a better option than a fast food restaurant. Pick up single serve yogurts, bags of chopped vegetables and dip, fruit, whole-wheat flat bread or crackers, natural peanut butter, etc. (see snack list for other ideas). Question: What if a fast food restaurant or ‘take out’ is our only option? Answer: When your only option is fast food, be sure to make wise choices. (See p. 33) Question: My young athlete doesn’t sweat very much during games or practices. What is a good hydration strategy? Answer: Even though some young players don’t sweat like adults, they have a need for hydration. Because they don’t sweat, their internal body temperatures tend to rise faster and proper hydration will help to lower their body temperature. Ensure that they drink fluids before, during and after the game so that they remain properly hydrated.



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Question: Is it okay for an athlete to have sweets? Answer: Yes, it is okay to have sweets from time to time as long as they are primarily eating healthy food. Be sure that this treat is in addition to, and not in place of a healthy meal or snack. Make sure the sweet is consumed AFTER a game or practice and not before! Question: Should I be giving my athlete a multi-vitamin? Answer: Experts tend to disagree on this question. Even though an athlete may be a picky eater, a lot of our food is “fortified”. However this can be misleading since only some of the nutrients have been re-added in the process. If an athlete is truly consuming a varied and balanced diet rich in 100% whole grains, fresh organic fruit & vegetables, beans, nuts and seeds with adequate sources of calcium and iron then a supplement may not be necessary. If not, then a good multi-vitamin and mineral is recommended. If choosing a multi vitamin and mineral supplement, a word of caution: many vitamins contain food colouring and/or aspartame so be on the look out for this. Also, watch out for “mega” doses – certain vitamins and minerals can be toxic when taken in large doses. A health food store will carry the greatest variety of better supplements. Again avoid those with unnecessary fillers, sugar and colouring and select products with greater absorbability. Don’t hesitate to ask a nutritionist for advice on this. Question: Should I be giving my athletes nutritional supplements, such as protein shakes, to improve their performance? Answer: Young athletes DO NOT NEED nutritional supplements. If they are eating a balanced and varied diet, they should be getting all the nutrients they need. Nutrients from food are the highest quality nutrients one can eat. If an athlete has a deficiency with a certain vitamin or mineral, consider that as a special case and consult with a Nutritionist or Physician for guidelines. Question: My daughter has started cutting back on her food due to body image reasons. What should I do? Answer: Emphasize the importance of health and well being. Explain that being healthy and fit is the most important thing and link it to performance. Being fit and active creates a strong and athletic look! Being an athlete and being feminine are not mutually exclusive. Be supportive and educate as much as possible. Also be a good role model by eating well and being active yourself!



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Question: Is the sugar in fruit bad for us? Answer: NO, the sugar in fruit is a natural sugar called fructose. It has not been refined or processed in the way that 'added sugars' are refined in processed foods. Many fruits contain fibre, which helps to slow the digestion and helps to prevent the sugar in fruit from causing large fluctuations in our blood sugars levels. Question: What is anemia and how do I prevent it? Answer: Anemia is caused by low iron levels in the body likely due to inadequate sources of iron in the diet. Anemia results in a feeling of fatigue, paleness, irritability and would clearly have a significant affect on athletic performance. If an athlete has these symptoms, a blood test will indicate if iron levels are low and a change in diet should diminish these symptoms. See the ‘Key Minerals’ section of this manual for more information about maintaining proper iron levels. See Appendix 4 for additional Iron Sources Question: What is osteoporosis and is it something young athlete need to worry about? Answer: Osteoporosis is a disease that builds slowly over time whereby the bones become fragile and brittle and can easily break. Risk factors include genetics, physical inactivity or inadequate intake of calcium and other nutrients (Vitamin D, Vitamin K, Magnesium, Vitamin A). Prevention is the best medicine - ensure proper calcium intake and incorporate weight bearing exercise into the daily routine. Good food sources of calcium outside of dairy products include fortified orange juice, sardines, salmon, almonds and soybeans, dark green leafy vegetables and broccoli. See Appendix 3 for additional Calcium Sources. Question: Is organic food healthier than conventional food? Answer: Organic Foods are foods that are grown without pesticides, herbicides, hormones, antibiotics, fertilizers, and ionizing radiation. Organic animal products (beef, poultry, pork, dairy) have been fed organically grown foods, have not received antibiotics or hormones, and have access to the outdoors. Foods labeled ‘Certified Organic’ have to meet these criteria. There is a lot of controversy as to whether or not organic foods are more nutritious for



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us than non-organic foods. There is more certainty however that organic food is better for the environment, prevents soil erosion and promotes bio-diversity. Eating organic ensures that we are ingesting less chemicals from pesticides and herbicides versus conventional foods. Question: What impact does caffeine have on an athlete’s health and performance? Answer: Caffeine is classified as a drug and acts to stimulate the nervous system. Whether it is in the form of coffee, Coke or Red Bull, there are numerous negative affects that it can have on the body, especially to children and teens. Headaches, upset stomach, increased heart rate are just a few. These affects often last up to 6 hours until the body has time to eliminate them. See section Appendix 5 on ‘‘Problems with Packaged Foods’ for more information on the effects of caffeine on performance. Question: There are so many products that contain aspartame nowadays. Is this a concern for an athlete? Answer: Aspartame is an artificial sweetener used in place of sugar to reduce the caloric content of foods. Unfortunately, the long term affects of aspartame (and all other artificial sweetners) on humans is unclear. There have been many causes of numerous side effects associated with the ingestion of aspartame – many of them are neurological. It is suggested that products with any artificial sweetner be avoided. See section Appendix 5 on ‘‘Problems with Packaged Foods’ for more information.



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Appendix 1: Fibre Sources (recommend amount of 20g/day)14

Source Type Amount

Legumes

Lentils / split peas (½ cup) 8 grams Black beans (½ cup) 7.5 Baked beans, vegetarian (½ cup) 6.5 Chickpeas (½ cup) 6 Kidney beans (½ cup) 5.5 Tofu, firm (½ cup) 3 Hummus (2 tbsp.) 1.5

Vegetables

Broccoli, cooked (1 cup) 5 Peas, cooked (½ cup) 4.5 Swiss chard / kale, cooked (1 cup) 4 Sweet potato, baked (1 medium) 4 Greens –beet, collard, cooked (½ cup) 4 Beans, green, cooked (1 cup) 4 Avocado (¼ medium) 3 Zucchini, cooked (1 cup) 2.5 Carrot, raw (1 medium) 2 Beets, cooked (½ cup) 2 Romaine, raw (1 cup) 1.6 Spinach, raw (1 cup) 1

Fruits

Pear (1 medium) 5 Raspberries (½ cup) 4 Apple, with skin (1 medium) 3.5 Orange (1 medium) 3.5 Banana (1 medium) 3 Strawberries / cherries (1 cup) 3 Blueberries, raw (½ cup) 1.8 Grapefruit (½ large) 1.5

Nuts & Seeds

Almonds, raw (¼ cup) 4.5 Sunflower seeds (¼ cup) 4 Flax seeds, whole (1 tbsp.) 3 Tahini – sesame seed paste (1 tbsp.) 2.5 Walnuts, raw (¼ cup) 2 Flax seeds, ground (1 tbsp.) 2

Grains

Whole oats (¾ cup) / oatmeal (¾ cup) 2 2/5 Quinoa, cooked (¾ cup) 7.5 Bulgur, cooked (¾ cup) 6 Brown/wild rice, cooked (1 cup) 3.5 Cereal, cold, wholegrain (1 cup) 3.5 Bread, whole grain (1 slice) 2.5 Bread, white (1 slice) 0.5 Rice, white / Special K (1 cup) 0.5

Other Fish, fowl, meat, dairy, eggs 0

14 Created by Susan Baker, [email protected]



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Appendix 2: Protein Sources15 Note: RDA is 0.8 grams/kg of body weight per day but athletes require between 1 to 1.5 grams/kg of body weight

Food

Amount Protein (Grams)

Animal Food

Lean Beef, sirloin 3 oz 26

Roasted chicken breast, boneless, skinless

3 oz 26

Sole 3 oz 21

Turkey 3 oz 25

Chicken 3 oz 24

Dairy Products

Cheddar Cheese 1 oz (4 dice) 8

Cottage Cheese – 2% ½ cup 16

Egg boiled 1 6

Milk – 1% 1 cup 8

Milk – skim 1 cup 8

Yogurt – low fat plain 1 cup 13

Yogurt – low fat fruit 1 cup 11

Nuts & Seeds

Peanuts – dry roasted 1 oz 7

Peanut butter 2 tbsp 8

Pumpkin seeds ½ cup 6

Sunflower seeds 2 tbsp 3

Legumes & Vegetables

Black beans ½ cup 8

Chick peas ½ cup 7

Lentils ½ cup 9

Corn 1 ear 2.6

Grains

Whole wheat bread 2 slices 5.4

White bread 2 slices 4.9

15 Cathy Williamson, Embrace Health, Toronto, 2008.



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Appendix 3: Calcium Sources16

Source Amount Dairy

Cows Milk – 2% - 1 cup 300mg

Mozzarella Cheese – 1 ounce 185mg

Yogurt – 1 cup 500mg

Cheddar Cheese – 1 ounce 204mg

Nuts & Seeds (1/4 cup portions)

Almonds 150mg

Hazelnuts 106mg

Sesame seeds 550mg

Sunflower seeds 65 mg

Walnuts 35mg

Vegetables (1/2 cup portions)

Artichoke 47 mg

Asparagus 6 spears 22mg

Avocado 1 19 mg

Beans – green 29mg

Collard greens 74mg

Mustard greens 52 mg

Parsley 39 mg

Swiss chard 51 mg

Romaine Lettuce 20mg

Fruits

Orange 52 mg

Beans & Rice (1 cup)

Chick peas 80 mg

Kidney beans 50 mg

Navy beans 128 mg

Soybeans 460 mg

Tofu 258 mg

Brown rice 23 mg

Cooked oats 40 mg

Fish

Salmon (3 oz with bones) 203 mg

16 Cathy Williamson, Embrace Health, 2008.



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Appendix 4: Iron Sources17

Animal Iron Sources

Oysters – 6 pieces 4.5 mg

Beef steak 3 oz 2.7

Beef Tenderloin 4 oz 2.0

Chicken breast 3 oz 1.8

Turkey – dark meat 3.5 oz 1.6

Halibut 3 oz 0.9

Tuna 3 oz canned 0.8

1 egg 0.6

Plant Iron Sources

Soybeans – 1 cup 8.8 mg

Molasses – 2 tbsp 7.0

Lentils – 1 cup cooked 6.6

Quinoa – 1 cup 6.3

Pumpkin seeds -1/4 cup 5.2

Kidney beans – 1 cup 5.2

Chickpeas – 1 cup 4.7

Black beans – 1 cup 3.6

Enriched bagel 3.2

Cooked spinach – 1 cup 2.9

Almonds ¼ cups 1.3

Broccoli – 1 cup 1.1

All Bran Cereal –1/3 cup 4.5

17 Cathy Williamson, Embrace Health, Toronto, 2008.



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Appendix 5: Problems with Packaged Foods18 Many refined and processed foods contain additives and preservatives to ensure shelf life longevity and to enhance taste. Many additives and preservatives that are used have not been fully tested and can be difficult for our bodies to process. The key is to educate yourself - read product labels and ingredient lists to know what you are buying and feeding your young athletes. The following charts contain ingredients that could be unsafe. Please review these charts and seriously consider them before feeding them to your athlete.

Ingredient Issues What to Do

Sugar The average person in Canada consumes 141 pounds of added sugar each year.¹ High consumption of sugar means our body works hard to digest it and struggles to keep blood sugar levels balanced. Blood sugar issues can lead to hypoglycemia and diabetes. There are numerous health issues tied to sugar consumption – diabetes, tooth decay, mood swings, weight gain, obesity etc. Sugar has no nutritional value! For the athlete, too much refined sugar can lead to fatigue as the body works hard to regulate blood sugar levels.

It has been noted that we should consume no more than 10 tsp of added sugars per day19 Read product labels: 4 grams = 1 tsp sugar. So a can of coke at 40 grams has 10 tsp of sugar! The worst culprits of added sugars are: processed and refined foods such as soda pop, cookies, candies, sports drinks, cake and frozen treats. On ingredient lists, watch for the following listing which are other forms of sugar: anything ending in ‘ose’ (fructose, dextrose, sucrose etc), syrup, honey, molasses, dextrin etc. The higher an ingredient is on the list, the more of it is in the product – if sugar is first or second on the list – think twice!!

18 This information was obtained from a website which reviews numerous food additives and their effects on our health (www.cspinet.org/reports/chemcuisine.htm). 19 Carol Crenna, Vista Magazine, issue 58, page. 7.



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Ingredient Issues What To Do

Sodium Our society consumes too much salt. It is not because we over use our salt shakers, but because it is liberally used in many processed foods. Salt is used as a preservative, to enhance taste, and to mask bitter flavours. It has been called the single most harmful substance in the food supply. The main issue is that it increases blood pressure. The worst culprits for sodium are: canned tomatoes, canned pasta sauce, soups, deli meats, fast foods, processed cheese, and many condiments. For the athlete, too much sodium can impact hydration. Young athletes tend to under hydrate and an excess of sodium in their diets can make this much worse.

Children, adolescents and adults should consume no more than 1500mg of sodium daily. Read product labels: Tips:

· Look for less than 300mg per serving.

· Don’t use the salt shaker at home – salt is an acquired taste – it takes 3 weeks to get over salt and enjoy the taste of fresh food

· Buy fresh or frozen instead of canned food.

· Avoid fast food!! For sodium content in fast foods, visit: www.cbc.ca/news/background/food/calorie-tracker.html

Sodium Nitrates

They are added to deli meats, bacon, ham, hot dogs, smoked fish and corned beef to stabilize the red colour in meat, and to prevent the growth of bacteria. Consumption of nitrates has been associated with stomach cancer.

Consume fresh meat and fish products to avoid nitrates. Look for ‘nitrate-free’ deli meats. “Lillidale” brand is available at various grocery stores.



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Artificial Colouring

·These are generally used in foods of low nutritious value (candy, soda pop, gum, gelatin desserts etc.) ·The use of colouring usually indicates that fruit or other natural ingredients have not been used! ·Artificial colouring has been known to cause hyperactivity in some sensitive children. Various health issues have been associated with different dye colours.

Avoid or reduce artificially coloured foods in your diet.



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Caffeine Caffeine is classified as a drug because it stimulates the central nervous system. It is a natural product but is also synthetically made and added to various products. Caffeine has many negative effects: • Jitteriness and nervousness • Upset stomach • Headaches • Difficulty concentrating • Difficulty sleeping • Increased heart rate • Increased dehydration as it is a diuretic The effects of caffeine can be felt for up to 6 hours, until the body has time to eliminate it. Caffeine has also been known to block the absorption of calcium which is a very important bone building nutrient for teens and adolescents!

Limit or avoid products with caffeine. Consume less than 40mg of caffeine per day. Products & Caffeine Content: • Mountain Dew (12 oz) 55 mg • Coke (12 oz) 34 mg • Diet Coke (12 oz) 45 mg • Brewed Coffee (5 oz) 115 mg • Dark chocolate (1 oz) 20 mg • Milk chocolate (1 oz) 6 mg • Chocolate milk (8 oz) 5 mg • Cold relief medication: 30 mg • Red Bull (12 oz): 114mg If an athlete has caffeine on a regular basis, it would be wise to cut back slowly as it is an addictive substance and there can be negative symptoms associated with removing from the diet.



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Artificial Sweeteners • Artificial sweeteners are used in thousands of grocery store products. • The full effects of artificial sweeteners on our health are not fully known. • These unnatural sweeteners are very difficult for the body to process.

Artificial Sweetener Explanation Possible Issue

Saccharin Brand Name: Sweet ‘N Low

300 times sweeter than sugar and is a derivative of coal tar

In large doses, it has been known to cause urinary bladder cancer in lab animals.

Sucralose Brand name: Splenda

Marketing makes one think it is made with sugar. But it isn’t which is why it has no calories. Made by linking chlorine atoms to sugar molecules. 600 times sweeter than sugar

Side effects in animals include gastro-intestinal distress, skin irritations, chest pain.

Aspartame Brand name: Equal and Nutrasweet

180 times as sweet as sugar - derived from linking 2 amino acids.

Contains methanol (wood alcohol) which breaks down into formaldehyde in our bodies. Formaldehyde is a neurotoxin which our bodies do not excrete - it accumulates! Accounts for over 75% of the adverse reactions about food additives submitted to the FDA. Many of these reactions are very serious and include: Headaches/migraines, dizziness, seizures, nausea, numbness, depression, fatigue etc.



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Appendix 6: Selected References and Recommended Reading

Websites http://www.hoinews.com/news/news_story.aspx?id=48971 http://www.shapefit.com/sports-nutrition-kids.html http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/basics/carbohydrates.htm www.kidshealth.org http://www.cspinet.org/reports/chemcuisine.htm www.dorway.com www.truthaboutsplenda.com www.aspartame.ca http://www.medicinenet.com/artificial_sweeteners www.youngwomenshealth.org Books Bernadot, Dan, Advanced Sports Nutrition, Advanced Sports Nutrition, Human Kinetics,

Champaign, IL, 2006. Carmichael, Chris, Eat Right to Train Right, The Berkeley Publishing group, New York,

2004.

Clark, Nancy, Sports Nutrition Guidebook, Human Kinetics, Champaign, IL, 2003. Grafstein, Michael, Youth Soccer Nutrition, Youth-Soccer-Fitness.com, Newmarket,

,Ontario, 2006..

Williams, Melvin, H., Nutrition for Health, Fitness and Sport, Fitness and Sport, McGraw-Hill, New York, NY, 2007.

Winterdyke, John and Jensen Karen, The Complete Athlete, Alive books, Burnaby,

Canada, 1998. Magazines Vista magazine issue 58, page 7, Carol Crenna

Documents

A Nutrition Guide for Athletes - Total Female Hockeytotalfemalehockey.com/old/GW_Nutrition_Manual.pdftheir best - and knowing what to eat (and what not to eat) is critical. Certain