Allison Maurer MS, RD, CSSD, CSCSSports Dietitian

University of Tennessee

�Wake up, get dressed, go to school� Breakfast is a maybe…OR a bagel, bowl of cereal,

Poptarts or a piece of fruit

� Eat or drink nothing until lunch� Time can range from 10:30-12:30� Slice of pizza, fries…OR “I forgot my lunch money”

� Practice-from about 3-6pm

�Dinner-around 7pm� Eat whatever, whenever � Continue eating for the remainder of the night� Snacks include ice cream, cookies, chips, popcorn

� Athletes do not…� Eat breakfast� Eat frequently throughout the day� Stay hydrated� Get enough rest

� Athletes do…� Stay out late� Create large gaps between meals� Take supplements that may be questionable� Listen to what their friends tell them

� https://www.youtube.com/watch?v=tpQj53V8Sp4

� First and foremost, carbohydrates will fuel the muscles, but are also absolutely essential for fueling the brain

� Before exercise� Consume a high carbohydrate snack about 1-2 hours

before exercise� Examples include: pretzels, crackers, granola bar,

Gatorade, banana. Make sure this snack does not fill you up (about 1-2 servings) but just satisfies you

� During exercise� Consume 30-60 grams of carbohydrates per hour of

strenuous activity in the form of liquid or solid � Examples are gels, chews, Gatorade, any type of bar,

etc.

� After exercise� Consume a good carbohydrate source within 45

minutes of activity. � Carbohydrates need to be paired with protein for

adequate recovery

� Without carbohydrates before, during and after activity, athletes may experience:� Dizziness� Fatigue� Nausea� Loss of concentration� Increased risk of injury� Hit the “wall”

� Before exercise, during exercise, recovery, meal times

� Before exercise� Granola bar, slice of toast

w/jelly, 1 serving of crackers, Gatorade

�During exercise� Gatorade, power gels,

chews

� Recovery� Bagel with peanut

butter, oatmeal, cereal with milk, granola bar with string cheese, yogurt smoothie, recovery bar, recovery shake

�Meals� 1/3 of your plate-Carbs,

1/3 of your plate-veggies, 1/3 of your plate-protein

�Needed for the maintenance and repair of muscle tissue

� Athletes have higher needs for protein than their sedentary counterparts

�NOT the body’s preferred source of fuel but will be called upon in times of “starvation”

�More is not necessarily better� The body can only utilize a certain amount. Whatever is

left over will be stored as fat

� Before exercise� It is a good idea to set your body up for a

workout and consume some protein before you get started.

� More protein may be required before strength training workouts than before cardiovascular or endurance workouts.

� 5-15 grams of protein is ideal before a workout. However, this depends on the intensity and duration of the workout, and the size of the athlete.

� After Exercise� It is absolutely essential to consume protein after

a workout. Whether it is a long run, hard lift or intense practice, your body has broken down some lean mass and it needs to be replenished.

� You should aim for 10-20 grams of protein post-workout. This also depends on the intensity and duration of the workout and the size of the athlete.

� Make sure you consume carbohydrates with your protein source after exercise. One without the other is not as effective and will not help you recover completely.

� Is needed for hormone production, organ protection, cell structure and maintenance

� This is used in conjunction with carbohydrates as a fuel source but in much smaller quantities

� Fat is called upon when carbohydrate stores are depleted, but it is not ideal alone

� Saturated and unsaturated fat� McDonald’s bacon double cheese burger vs. olive oil

� Fat is used during exercise along with carbohydrates but the amount used depends on the duration and intensity of activity

� Endurance exercise� 15-20 minutes, the body will begin to use fat as a

fuel source

� High intensity exercise-sprinting, football plays, basketball fast break� Carbohydrates are the primary energy source for

working muscles

� Oxygen requirement for fat as a fuel source is very high

�Fat during exercise� Can cause major GI

upset, diarrhea and early fatigue

�Heart healthy fats are an important and essential part of every diet.

�Heart healthy fats� Peanut butter� Fish� Nuts and seeds� Olive oil� Avocado� Oil based salad

dressings

� Students who eat breakfast have higher grades, can concentrate better and perform better on tests

� Breakfast provides a higher percentage of vitamins and minerals than any other meals consumed during the day

� ~20% of total intake is consumed at breakfast

� People who eat breakfast consume less fat during the course of a day

� Breakfast can help control weight

� Females are more likely to skip breakfast than males

� Breakfast does not have to be large or extravagant

� On-the-go foods are good but watch out for nutritional value� PopTarts� Toaster Strudel� Drive thru � BUT something is better

than nothing!

� Must get a protein, carb, fat combination

� PB&J on wheat� Supplement drinks� Carnation instant

breakfast� Fruit� Yogurt smoothies� Cereal bars� Bagel with PB� Cereal with milk� Oatmeal with berries

� Benefits of snacking� Prevents overeating later in the day� Helps keep metabolism revved up� Provides continued energy for performance� Helps with weight gain (with large snacks)� Can help with weight loss (with small snacks)� Assists with recovery from physical activity� Helps with mental concentration

� A snack does not have to take much time to prepare

� https://www.youtube.com/watch?v=_9YOKPxy4Dg

� For weight gain� PB&J sandwiches� Trail mix� Grape nuts, granola cereal� Bagels with nut butter or

peanut butter� High calorie energy bars� Nuts, seeds� Chocolate/yogurt covered

raisins� Fig Newtons� Dried fruit

� For weight maintenance/loss� Granola bars� Pretzels� Fresh Fruit� Raw veggies� Baked chips� Yogurt, string cheese

� A protein/carbohydrate combination

� Must be consumed within 30-45 minutes of physical activity

� Can help reduce soreness, increase lean mass and help prevent overeating later in the day

� Protein helps rebuild muscle damage. The amino acids are quickly absorbed into the bloodstream

� Carbohydrates help replenish glycogen stores so the body is properly fueled for the next workout

� Recovery is even more important if there is less than 24-hours between workouts/practices

� Hydration is also an important part of recovery

�Gatorade shakes (make sure it is not just protein)

� Banana, apple with peanut butter

� PB&J sandwich

� Yogurt smoothie and graham crackers

�Gatorade bars, other protein bars

� Bowl of cereal with milk

� Chocolate milk

� https://www.youtube.com/watch?v=qP56D3lcKZA

� Suggest small changes

� Set realistic goals

� Keep the athlete focused on the goal

� Focus on the positive

�No question/comment is dumb

�Don’t micromanage or become the food police

�Don’t talk about one persons food mistakes in front of the entire team

� $10 billion dollar yearly industry in 2012

� In 2006, more than 30% of adolescents reported using energy drinks, an increase of more than 3 million teens in 3 years

� Categorized as nutritional supplements, not as a food

� In 2007-10,068 emergency room visits

� In 2011-20,783

�Highest risk population for adverse health effects� Children, adolescents and young adults| Cardiac conditions| ADHD| Eating disorders| Diabetes| Rx medications| Alcohol consumers

� Recently discovered health effects in otherwise healthy kids� Decreased bone mineralization due to high caffeine

content

� Average intake for an adult is between 1-3mg/kg body weight (US).

� FDA� Limit 65mg caffeine per 12 fluid ounces

� Side effects� Many people begin to experience side effects with

intakes greater than 300mg caffeine/dayÙ InsomniaÙ IrritabilityÙ HeadachesÙ DizzinessÙ NauseaÙ JitteryÙ anxiety

y Other stimulants are added to energy drinks� Kola nut, Guarana

Ù Additional source of caffeine

� Citrus aurantium, bitter orangeÙ Contain synephrine

� YohimbeÙ Interacts with anti-depressants

� Ma huangÙ Plant source for ephedra

� GeraniumÙ Source of methylhexaneamine (banned by NCAA)

� Yerba mate, zsi shi, taurine, Carnitine, ginseng

http://www.usada.org/substances

�www.sportsrd.org� Find a sports RD

�www.teamsnap.com/community/podcast� Different interviews with professionals regarding

youth sports

�www.momsteam.com� Great resource for parents and coaches in youth

sports� www.gssiweb.org

� Gatorade Sports Science Institute