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Eat 2 Win with Cutting Edge Nutrition Science
Emily Edison, M.S., R.D.Western Washington WINForum Coordinator
Sports Dietitian, Momentum Nutrition & Fitness
About WINForum
For more information visit www.winforum.org or e-mail questions/ comments to [email protected]
WINForum Online
Make the Game Plan Work For You
Find it in Downloadable Materials at www.winforum.org
This is Not Rocket Science
Poor nutrition = Poor performance
Winning Nutrition = Winning Performance
Put me in coach…
One of the athlete’s #1 sources of nutrition-related info is their coach
Carbs are Good? Or Bad?
Carbohydrates are the #1 Source of Carbohydrates are the #1 Source of Energy for Your MusclesEnergy for Your Muscles
CarbohydratesCarbohydrates(bagel, pasta, fruit, dairy)(bagel, pasta, fruit, dairy)
Glucose(energy in
use)
Glycogen(stored in muscle
and liver)
Carbohydrate Recommendations
Diet should be high in carbohydrate (CHO)– 60% of total caloric intake– 6-7 g CHO/kg BW
Eat carbs at each eating interval Most carbs should be complex or
high quality
Good Carbs vs. Occasional Carbs
Whole GrainsWhole Grains DairyDairy PastaPasta RiceRice PotatoPotato CornCorn FruitsFruits VeggiesVeggies
Watch for: THE “C” WORDWatch for: THE “C” WORD– ChipsChips– CookiesCookies– CandyCandy– CakesCakes– Crispy StuffCrispy Stuff– Creamy StuffCreamy Stuff– CokeCoke
Does Eating More Protein = Bigger Muscles?
?
Rebuild and repair tissues broken down during exercise Protein recommendations
– Strength/aerobic athletes .6-.9 g/lb bw – 15 – 18% of total energy
EX: 140lb swimmer: 160lb x .6g/lb = 96 grams
1c. milk on cereal = 18g1c. milk on cereal = 18g Granola Bar = 8gGranola Bar = 8g Turkey Sandwich = 30gTurkey Sandwich = 30g Energy Bar=15gEnergy Bar=15g 5 oz chicken breast = 34g5 oz chicken breast = 34g 1c. Mashed Potatoes = 8g1c. Mashed Potatoes = 8g 2 cup milk = 16g2 cup milk = 16g = 129 grams total= 129 grams total
No! More Protein ≠ Bigger Muscles
Do athletes need protein supplements?
Vegetarian Athletes Athletes with limited
caloric intake Athletes who train
multiple times daily
Does eating fat make us fat?
V
Eating Fat Does NOT Make You Fat
Provides energy (at lower intensities) Transports fat-soluble vitamins Helps the body make hormones Makes you feel satisfied May delay gastric emptying- important
to time fat intake outside of competition
25% of total energy
Good Fat vs. Not as good Fat
Good FatsGood Fats– UnsaturatedUnsaturated
Canola, OliveCanola, Olive
– Comes from nuts and Comes from nuts and plantsplants
– Omega 3 Fats Omega 3 Fats Fish, walnuts, flax, Fish, walnuts, flax,
supplementsupplement
Not as good FatsNot as good Fats– HydrogenatedHydrogenated– TransTrans– Saturated- animal Saturated- animal
fatfat
Energy Filled Eating Plan
Breakfast Snack Lunch Snack Dinner Snack (if hungry)
Breakfast Really is For Champions
People who skip breakfast (and other People who skip breakfast (and other meals) tend to have a slower metabolismmeals) tend to have a slower metabolism
Maintains energy, builds a baseMaintains energy, builds a base Eat at least 10 grams of healthy fat with Eat at least 10 grams of healthy fat with
breakfastbreakfast Quick ideas:Quick ideas:
– Whole grain bagel w/cream cheese and Whole grain bagel w/cream cheese and fruitfruit
– Granola and nuts cereal w/non-fat milk Granola and nuts cereal w/non-fat milk and fruitand fruit
– Toaster waffles with peanut butter, non-fat Toaster waffles with peanut butter, non-fat milk and fruitmilk and fruit
Lunch and Dinner
Focus on carbs Lean proteins Healthy fats Meal Ideas
– Think color– Seek easy recipes online– Make meals and freeze
Spaghetti, 1-3 cupsMarinara & meat sauce, 1cupParmesan cheese, 2 T.Breadsticks, 1-2Green Salad w/VinaigretteLow-fat milk, 1 cup
Chicken Breast, 4 ozWheat Roll, 1-2Baked Potato, 1 medCottage Cheese ½ cupBroccoli, 1 c.Low-fat milk, 1 cup
Grain Veggie Protein Fat Hydrate
Rice Pasta Potato Cous Cous Gnocchi Bread
Frozen or Fresh okAdd to soups and sauces
Fish Chicken Pork Beef Beans Eggs
Oils Avocado Nuts Olives DressingCheese
Milk Water Soup Juicy Fruits Diluted Juice
What Their Day MIGHT Look Like
Breakfast:too lazy to get up
Midmorning Snack: forgot it…
Lunch:2 pieces pepperoni pizzaGatorade
Post Workout snack:Chips from friend
Dinner:Spaghetti with tomato sauceGarlic Bread
After Dinner Snack:Handful DoritosIce Cream Sandwich4 Cookies 2 pieces leftover pepperoni pizza
Winning Sport Nutrition Day
Breakfast:1 cups cooked oatmeal 1 cup 1% milk1/4 cup raisins
Midmorning Snack: Cheese stick1 large piece of fruit
Lunch:Turkey Sandwich1 banana1 chewy granola bar
Post Workout snack:1 Energy Bar
Dinner:5 oz grilled salmon1.5 cup pasta2 cup salad w lt dressing1 cup 1% milk
After Dinner Snack:Yogurt w ¼ c Granola
Am I Eating the Right Foods?
Use this checklist:– 3-5 Fruits (tennis ball)– 3-5 Veggies (1/2 cup)– 3-4 Dairy (1 cup or 1.5 oz)– 3-4 Meat Protein Servings (3-
4 oz)– 8-14 Grain Servings (1 slice,
½ cup)– A couple extras (cookie,
salad dressing)
Eating for Performance: Pre-Game
Why is it important?– Prevent low blood sugar
(fatigue & dizziness)– Fuel your body– Satisfy the mind– To settle the stomach by
absorbing gastric juices– Top off glycogen stores– Help subside hunger
Pre-Game Recommendations
Eat familiar foods Experiment before practice
NOT games– Nervous or queasy stomach?
Try liquid meals Eat well the day before
Limit high fat foods Allow time for digestion
– 2-3 hours for meal Hydrate!!
Game On! Nutrition During Exercise
Replace fluid losses Use online sweat calculator
Drink fluids Maintain blood glucose
– 30-60 g CHO/hour = 16 oz+ sports drink/hr
Eat snacks
REMEMBER 3 R’s: Replace (carbs) Re-hydrate, and Recover Eat/drink carbohydrate and protein IMMEDIATELY following
practice
(within 30 minutes) Then eat a meal (within 1-2 hour)
– High carb, low fat, moderate protein– Include plenty of water
REST
Post Exercise Replenishment
Post Practice Recovery Ideas
Bowl of cereal, milk, banana Turkey sandwich, 8 oz sports drink 1 c of beans and rice Peanut butter and jelly sandwich 2 Tbsp Peanut butter & banana, 8 oz. sports drink 6 oz yogurt, 1 apple, granola bar 1 whole wheat bagel, 2 Tbsp peanut butter 8 oz smoothie Low-fat chocolate milk is a great recovery beverage!
DON’T FORGET ABOUT POST GAMES
Why Chocolate Milk?
Readily available Relatively inexpensive Similar kcal content as
carbohydrate replacement beverages
CHO: PRO ratio Provides fluids, sodium High in calcium
Hydration is KEY!
Cool fluids before, during and after activityBefore:
– 20 oz fluid: 2-3h prior to event – 8 oz during active warm up– 1 oz = 1 swallow/gulp
During (Drink on a schedule):– Individual plan is IDEAL!– ~8 oz every 15 minutes (NATA)
After: Weigh before and after exercise :
– Drink 16-24 fl oz of fluid for every pound lost
Choosing Fluids
Flavor & temperature important Plain water may not be enough
– Electrolytes and blood sugar need replacing Sports drinks encourage drinking
– Clear water bottles encouraged Avoid high sugar drinks – absorbed more
slowly, increase stomach cramps and nausea– 6-8% CHO solution
Undiluted fruit juices - too much carbohydrate causing GI discomfort
What About Energy Drinks?
Fueled by caffeine Not well labeled (5-500 mg caffeine) Do not know how other “energy” ingredients
react with caffeine No regulation Citicoline, tyrosine, phenylalanine, taurine,
malic acid, glucuronolactone and caffeine Effect on liver and other organs? Provide a higher concentration of
carbohydrates Higher likelihood of crash and burn effect
Break the “Losing Cycle”
Feel Frustrated with lack
of “results”
Weight Loss
Slow & gradual Off season Aim for a healthy weight
range Do NOT make any
recommendations for weight to entire team
Healthy Weight (Muscle) Gain
Add 300-500 calories per day Eat frequently- have a planInclude pre- and post exercise
snacks with proteinGo back for seconds
Are Supplements Needed?
May need a Multi-Vitamin Omega 3 Supplement (Fish Oil) is
beneficial for heart health and recovery Vitamin D and iron as needed by blood
test Calcium as needed BE AWARE: Certain supplements can
cause dehydration Sports supplements are not regulated
by the FDA and should be avoided
**BEFORE taking ANY supplement, check restrictions **BEFORE taking ANY supplement, check restrictions for ALL ingredients and check with a professional for ALL ingredients and check with a professional
(doctor/dietitian) to see if it is safe for YOU(doctor/dietitian) to see if it is safe for YOU
?
Cheat Sheet: Top 5 Tips for Athletes
Eat 3 meals and 2-3 snacks every day Eat 3 foods at meals
– Need to combine carbohydrate, protein, and fat
Combine at least 2 macronutrients at snacks Eat breakfast every day
– Make sure it is enough
Eat every 3-4 hours
For More Information Visit These Sites
WINForum : www.winforum.orgMomentum Nutrition & Fitness:
www.momentum4health.com Academy of Nutrition & Dietetics:
www.eatright.orgMyPlate: www.choosemyplate.govPowerBar: www.powerbar.com
Go Help Your Athletes Eat to WIN!