Transcript Slide 1

Power Up By
Eating Smart
Sports Nutrition for Teen Athletes
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Power Up By Eating Smart
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Fuel for Sports Performance
Nutrients for Good Health
= FOOD
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Whatever activity you are involved in:
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Cross Country
Track and Field
Swimming and Diving
Cycling
Skiing
Tennis
Golf
Wrestling
Gymnastics
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Football
Basketball
Soccer
Volleyball
Softball
Hockey
Baseball
Cheerleading
Poms
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Food = FUEL
Fuel = Performance
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Sports and Nutrition
 Nutrition is just as important to sports
performance as conditioning and training
 Eating a balanced diet
with a variety of
healthy foods is key
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2005 Dietary Guidelines for Americans
serve as a guide for eating healthy
 Use guidelines to plan
daily meals
 Eat a variety of foods
from each of the
food groups
 Choose nutrient dense foods
to stay healthy
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2005 Dietary Guidelines for Americans
5 food groups: elements of a healthy diet
 Grains
 Dairy
 Meat
 Fruits
 Vegetables
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Grains
Excellent source of carbohydrate,
vitamins, minerals and fiber
The carbohydrate fuels muscles and
protects against fatigue
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Grains
6 ounces
every day
Half of all
grains
should be
whole grains
1 ounce =
1 slice
whole wheat bread
1 cup
whole grain cereal
1/2 cup
cooked rice, cereal or pasta
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Vegetables
Excellent source of vitamins,
minerals and fiber
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Vegetables
2 1/2 cups
every day
Choose dark
green and
brightly
colored
Eat more dry
beans and
peas
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1 cup =
1 cup
raw or cooked vegetables
1 cup
vegetable juice
2 cups
raw leafy greens
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Fruits
Rich in vitamins, fiber and carbohydrate
Carbohydrate found in fruit aids in
recovery after exercise
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Fruits
2 cups
every day
Eat a variety
of fruit –
fresh, frozen,
canned or
dried
Limit servings
of juice
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1 cup =
1 cup
fruit
1/2 cup
dried fruit
1 cup
100% fruit juice
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Milk, Cheese and Yogurt
Good source of protein
Excellent source of calcium
Good source of carbohydrate
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Milk, Cheese and Yogurt
4 cups
every day
Choose
low fat or
fat-free milk,
yogurt
and cheese
1 cup =
1 cup milk
1 cup yogurt
1 ½ ounces
natural cheese
or 2 ounces
processed cheese
(same size as 4 dice)
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Milk, Cheese and Yogurt
Lactose intolerance doesn't mean avoid dairy
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D=
Drink lactose-free milk
A=
Aged cheeses are naturally low in lactose
I =
Introduce milk and other dairy foods into
your diet slowly. Start with small portions
with meals or snacks
R=
Remember LACTAID supplement can help
Y=
Yogurt contains friendly bacteria that help
digest lactose
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Milk, Cheese and Yogurt
Choose milk for the best
balance of calcium,
protein, carbohydrate
and other essential
nutrients
Calcium-fortified foods
and beverages including
soy beverages or orange
juice may provide
calcium, but not the other
nutrients found in milk
and milk products
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Meat and Beans
Protein to repair muscles
Helps with muscle development
Good source of iron to prevent anemia
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Meat and Beans
5 1/2 ounces
every day
Low fat or lean
meat, poultry
or fish
One 3 ounce
serving of meat,
fish or poultry
is about the size
of a deck of cards
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1 ounce =
1/4 cup
dry cooked beans
1 ounce
meat, poultry or fish
1 tablespoon
peanut butter
1/2 ounce
nuts or seeds
1 egg
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Sports and Nutrition
 Choosing the right
food FUEL is key
 Use the Dietary
Guidelines to plan
meals
 Focus on the type
and quantity of foods
from each food group
for peak performance
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Sports and Nutrition
Key nutrients for athletes
 Carbohydrate
 Protein
 Water
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Carbohydrate
 Critical fuel source for exercising muscles
 More exercise requires more
carbohydrate
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Carbohydrate
 It is important to eat
carbohydrate in foods
to maintain
glycogen stores
 Carbohydrate is stored
in the liver and
in muscle as glycogen
 When glycogen stores
are low, the body
becomes tired
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Carbohydrate
 Milk and yogurt
 Whole grain breads, bagels, rolls
 Whole grain cereal,
granola
 Crackers, tortillas
 Potatoes, pasta,
rice
 Fruits
 Vegetables
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Protein
 Essential for growth,
repair and maintenance
of body tissue and
muscles
 Provides some energy
 Important for refueling
after practices and
events
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Protein
 Milk, cheese, yogurt
 Meat, fish, chicken
 Eggs, beans, peanut butter
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A word about fat
 Don't totally eliminate
from diet
 Important to every
cell in the body
 Provides fuel for
working muscles
 Powers endurance
activities
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Fluids
 75% of muscle is water
 Dehydration will impair
performance
 Drink before, during and
after practice and events
 Avoid soft drinks and
stimulant drinks
 Best sources are water,
milk, 100% fruit juice and
sports drinks
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Water
 Regulates body temperature
during activity
 Helps convert food into energy
 Lubricates joints
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Water Basics
 Water is the key nutrient
for athletes
 Active teens and adults
need 9-15 cups of fluid
daily
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Water Basics
 Athletes should drink as
much water as possible
 Drink fluids throughout the
day
 Milk, 100% fruit juice and
watery foods all contribute
to fluid balance
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Milk
 Nutrient dense beverage that is 90% water
 Perfect fluid to hydrate during the day
 Contains 9 essential nutrients
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Calcium in Milk
 Needed to keep bones strong and healthy
 Necessary to help build strong bones in teens
 Teenagers need 4 servings from the milk
group daily (milk, cheese, yogurt)
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How much fluid do you need when
practicing and competing?
 16 oz. 2-3 hours before
 8 oz. 15 minutes before
 8 oz. every 15-20 minutes
during
 3 cups for each pound lost
for 24-48 hours after
competition
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FOOD =
ENERGY =
POWER =
PERFORMANCE!
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Eating for Competition
Three important time periods to consider
with every practice or competition
 Before
 During
 After
(recovery)
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Eating for Competition
 Use dietary guidelines
as a guide to eat well
 Start every day with
breakfast
 Eat the right foods as
part of training
 The school cafeteria
offers healthy choices
 Choose healthy
options from school
vending machines
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Eating for Competition
 Choose carbohydrate first
 Carry healthy snacks and beverages to
refuel during the day
 Eat a high carbohydrate breakfast
 Eat a high carbohydrate meal 3-4 hours
before competition
 Choose a small meal or snack close to
event time
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Pre-Competition Meal (3-4 hours before)
 Focus on carbohydrate and fluid
 Rule of thumb: fill 2/3 of plate with high
carbohydrate foods and the rest with lean
protein
1/3 of Plate =
Lean Protein
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2/3 of Plate =
High Carbohydrate
Foods
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Menu Ideas for Breakfast
Try to serve 3-5 food groups
Can you think of
some healthy
breakfast ideas?
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Menu Ideas for Lunch
Choose foods that are low in fat and high in
carbohydrate and fluids
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Snacks
Choose a small meal or snack about
2-3 hours before competition
Can you think of
some healthy
snack ideas?
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Refueling during competition or game break
 Focus on carbohydrate
 Try to eat or drink every 30 minutes
 Fresh fruits
 Breads, cereals
 Energy bars
 Drink 8 ounces of water every
15-20 minutes
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Post Competition Meals
 During exercise muscles use carbohydrate
as their primary energy source
 Fluids lost by sweating need to be replaced
 Eat within 30 minutes after competition or
practice and again 2 hours later
 Choose high carbohydrate foods and fluids
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Post Competition/Practice (within 30 minutes) choose:
 Graham crackers, yogurt and fruit juices
 Yogurt and fruit
 Whole-wheat bagel with peanut butter and
milk
 Fresh fruit, string cheese and water
 Yogurt with granola
 Cereal bar and milk
 CHOCOLATE MILK –
the "new" sports drink!
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Chocolate Milk
The "New" Sports Drink!
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Chocolate Milk –
 Protein- for building and
maintaining muscle mass
 Calcium – for strong bones
 Fluids – helps with rehydration; milk is
90% water
 Carbohydrate – for energy
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Chocolate Milk –
 Chocolate milk also has an optimal ratio
of carbohydrate to protein to
help muscles refuel
 3:1 is the ideal carbohydrate to protein ratio
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Lowfat
Chocolate Milk
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Chocolate Milk –The "New" Sports Drink!
 Effective recovery aid for
exhausted muscles after intense
workouts
 Athletes were able to workout
longer during a second round of
exercise
 Effective alternative to
commercial sports drinks
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 Chocolate milk contains
nine essential nutrients important
for an athlete's health
 No other sports drink contains the
nutrient package found in
chocolate milk
REFUEL with CHOCOLATE MILK!
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Post-Competition/Practice Meals –
(2 hours after your event)
Do you have some
meal ideas?
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Tips for Road Travel
 Focus on good sources
of carbohydrate and
fluid
 Carry healthy snacks
and beverages
 Keep foods cold with
ice packs, coolers or
insulated bags
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Food Ideas for the Road
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Tips for Tournaments
 Remember to continually build and
maintain energy (glycogen) stores.
 Plan ahead and bring high carbohydrate
foods and fluids.
 Choose carefully at concession stands
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Track Your Daily Diet
 Write down what you eat for three days
 See where you can make adjustments
 Always think about what you are eating
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Power Up By
Eating Smart
Eating well is as important as
training and conditioning for
success in your sport.
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