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Importance of Nutrition: Food is Fuel Ashley Binns, M.S. University of Arkansas Ph.D. Student – Exercise Science MyPyramid Servings Per Food Group: Grains: 6-11 Vegetables: 3-5 Fruits: 2-3 Meat & Beans: 2-3 Milk: 2-3Oils/Fats: minimal amounts ChooseMyPlate Why is it important to have all food groups? • Grains – Energy • Protein – Strong muscles • Vegetables/Fruits – Contain vitamins & minerals – Helps keep you from getting sick • Dairy – Important for strong bones How to make healthy food choices MOST SLIGHTLY PROCESSED LEAST PROCESSED Carbohydrate: Food Choice Checklist 1st Choice • Vegetables: asparagus, avocado, kidney beans, peppers, carrots • Fruits: apple apricots, bananas, mango, peach, pear • Grains: popcorn, steel cut oats, whole wheat, brown rice, wild rice 2nd Choice • Vegetables: acorn squash, baked potato, pumpkin, spaghetti squash, baked beans • Fruits: fruit juices, dried fruits • Grains: corn tortillas, couscous, whole grain pancakes, whole grain pasta/waffles/pas ta, whole wheat crackers 3rd Choice • • • • • • • • • Potato chips Corn bread Rice cakes White bagel/bread White rice French bread Flour tortillas Cake, candy Cookies, ice cream, pie • Soda • Honey Protein: Food Choice Checklist 1st Choice • • • • • Lean beef: flank steak, sirloin, tenderloin, rump roast, ~90% lean ground beef Lean pork: pork loin, tenderloin, center loin Poultry: skinless chicken breast, turkey cutlets, ~90% lean ground Seafood: salmon, tuna, cod, trout, shrimp, catfish Dairy: skim milk, lowfat cottage cheese, low-fat plain yogurt 2nd Choice • • • • • • • • 85% lean ground beef, turkey, chicken Dark meat chicken Beef prime ribs, beef short ribs Ground lamb Pheasant with skin Roasted chicken with skin 1% or 2% milk or cottage cheese Whole egg 3rd Choice • • • • • • • • • Bacon Bologna Chicken fried steak Hot dogs Salami Summer sausage Breakfast sausage Buffalo wings Beef ribs, pork ribs, 70% lean ground pork or beef • Ice cream, whip cream, whole milk Fats: Food Choice Checklist Monounsaturated Fats • • • • • • • • • • • • • • Almonds (oil) Avocados Brazil nuts Canola oil Cashews Ground flaxseed Hazelnuts Macadamias Olive oil Peanut butter Peanut oil Pecans Pistachios Pumpkin seeds Polyunsaturated Fats • Omega-3: Alaska king crab, Atlantic herring, ground flaxseeds, pecans, pine nuts, Pollock, scallop, shrimp, whitefish, wild salmon • Omega-6: corn oil, cottonseed oil, peanut oil, safflower oil, soybean oil, sunflower seeds Saturated Fats • • • • • • • • • • • • • • Alfredo sauce Bacon, bologna, bratwurst Butter Cake Cheese sauces Chocolate Coconut oil Cookies Cream cheese Creamy sauces Fried chicken Ice cream Mayonnaise Etc. How do we put it all together? • Grains – Energy • Protein – Strong muscles • Vegetables/Fruits – Contain vitamins & minerals – Helps keep you from getting sick • Dairy – Important for strong bones • Before practice: – Carbohydrate – Protein – Some fat • During practice: – Carbohydrate – Little bit of protein • After practice: – Carbohydrate – Protein – Fat What about water? • Our bodies are made up of 80% water • Water is essential for: – – – – – Nutrient absorption Body temperature regulation Protection of vital organs Serves as a medium for biochemical reactions Maintains a high blood volume for optimal athletic performance • If fluid intake does not meet the demands of fluid losses, dehydration can occur Effects of Dehydration • Percent Body Weight Lost • 0-1% Thirst • 2% Stronger thirst, vague discomfort, loss of appetite • 3% Decreasing blood volume, impaired physical performance • 4% Increased effort for physical work, nausea • 5% Difficulty in concentrating • 6% Failure to regulate excess temperature • 7-8% Dizziness, labored breathing w/ activity, increased weakness • 9-10% Muscle spasms, delirium, and wakefulness • 11% Inability of decreased blood volume to circulate normally, failing renal function Hydration Tips • Try to develop some type of water “schedule” • Although you may not notice that you are sweating in the pool, 30 mins in humidity can lead to dehydration • Drink: – 2 cups of water 2 hours before practice – 5-10 oz. of water every 15-20 minutes during practice • 1 medium mouthful = ~ 1 oz. – 2-3 cups of fluid for every pound of body weight lost • Sports Drinks – Best used for practices lasting > 1 hr. Putting it all together… • • • • Pre-workout During workout Post-workout Hydration Food Timing • Important for adequate energy during workouts! – Aim to consume either a meal or snack every 3-4 hrs. – 2-4 hrs before practice: meal(s) – 30 mins before practice: small CHO snack • Develop food familiarity – Don’t try new foods on or close to a competition day if you are unsure of how your body will react. • Try to pre-plan your day to make sure you properly fuel your body. Pre-Workout • Immediately before a workout (30 min– 1 hr) – CHO rich snack or meal • Liquid meal replacements an option – Small amount of PRO • Will decrease postexercise muscle soreness – Low fiber & fat content • Decrease transit time • Decrease gastric upset • Pre-Workout Snack Ideas: – Piece of fruit (i.e. banana) – Cottage cheese + with crackers – Granola bar – Low-fat yogurt and banana or raisins – Graham crackers + peanut butter + low-fat chocolate milk – Cinnamon raisin mini-bagel spread with 1 Tbsp. peanut butter During Workout • Combination of CHO, PRO, & Electrolytes – Easily chewable, bite-sized foods • Ex: pieces of granola bar/sports bar, sports gels, pieces of fruit • Fluid Replacement – Water & Sports drinks • Work on Timing – Takes time to learn what works best for you – Experiment during practices that are less rigorous and not immediately before a meet • Raw nuts/seeds (ex: 15 almonds, 20 peanuts, 30 pistachios) • Lean beef jerky • Dried fruit • Peanut butter sandwich • Energy bar or granola bar (watch sugar content) • Dried apricots + ¼ c. nuts (e.g. peanuts, almonds, etc) • Apple slices + cheddar cheese • Whole wheat pita + hummus Post-Workout • Begin recovery with a snack or meal within 15-60 min • Replace muscle fuel (CHO) – Snack Ideas: • Sports drink and/or protein/sports bar • Graham crackers with peanut butter • Chocolate milk & banana • Fruit & yogurt smoothie • Replenish water and electrolyte losses • Meal Ideas: – Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla – Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice – Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk – Salmon with roasted vegetables and brown rice Hydration • Before practice: – 2 cups of water 2 hours • During practice: – 5-10 oz. of water every 15-20 minutes • 1 medium mouthful = ~ 1 oz. • After practice: – 2-3 cups of fluid for every pound of body weight lost • Sports Drinks – Best used for practices lasting > 1 hr. OR when food source not available during/following exercise Questions? Ashley Binns, M.S. University of Arkansas [email protected] (210) 216-3719 References • http://wwww.usaswimming.org • www.eatright.org (American Dietetic Association) • Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook (4th ed.). Champaign, IL: Human Kinetics. • Dunford, M.D. (Ed.). (2006). Sports Nutrition: A Practice Manual for Professionals (4th ed.). Champaign, IL: Human Kinetics. • Insel, P. (2006). Discovering Nutrition (2nd ed.). Jones and Barlett Publishers, Inc. • Litt, A. (2004). Fuel for Young Athletes. Champaign, IL: Human Kinetics. • www.scandpg.org [Sports, Cardiovascular, and Wellness Nutrition (SCAN)] • Rosenloom, C.A. (Ed.). (2006). Sports Nutrition: Client Education Handouts. American Dietetics Association.