Transcript Healthy Weight Gain or Loss - Lamar High School Girls Soccer

Weight Gain/Weight Loss
in Athletes:
The Right Way
Amy Goodson, MS, RD, CSSD, LD
Ben Hogan Sports Medicine
Sports Dietitian
Dallas Cowboys
Texas Rangers
TCU Athletics
[email protected]
817.250.7512
Outline
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Determine what is Appropriate for you
Energy Needs
Quick Review on Macronutrients
Healthy Weight Gain
Healthy Weight Loss
Stay Healthy during the Holdays
Sports Nutrition for Weight Gain &
Weight Loss
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Improves performance both in competing
and in training
Proper sports nutrition provides energy for
activity & promotes recovery after exercise
Proper nutrition promotes good recovery
Proper nutrition can help change body
composition
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Decrease body fat, increase lean mass
Lose weight/gain weight
Determining What is Appropriate
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Weight
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Not the best indicator for competitive athletes
Male: 106# for 5 feet and 6# for every inch
Female: 100# for 5 feet and 5# for every inch
Body Fat (American Council on Exercise)
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Classification
Essential Fat
Athletes
Fitness
Acceptable
Obese
Women
10-12%
14-20%
21-24%
25-31%
32% plus
Men
2-4%
6-13%
14-17%
18-25%
25% plus
Determining Energy Needs
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Resting Metabolic Rate
Determining Activity Factor
Weight Gain/Weight Loss – 1# per week
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Weight gain = +500 calories
Weight loss = - 500 calories
Factors Effecting Energy Needs & Intake
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Growth
Elevated metabolisms (for boys typically)
Extreme leanness (for boys typically)
Puberty/hormone fluctuations (both)
Under or over-reporting food intake
Schedule
Practice times
Multiple sport practices
Knowledge
Availability
Quick Review: Carbohydrates
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Purpose: Body’s “choice” for energy;
primary energy contributor during exercise
Types of carbohydrates: simple & complex
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Simple: jelly, cookies, hard candy, juice
Complex: bread, pasta, cereal, bagels
Whole grains and wheat products
Fruits
Vegetables
Dairy products
Sports drinks/gels/goos/blocks
Quick Review: Protein
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Purpose: Build/repair muscles, hair/nail
growth, boosts immunity, RBC production
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Lean meat
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Eggs and egg whites
Low-fat dairy products
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Chicken, turkey, lean ham, lean red meat, fish,
tuna, turkey bacon and turkey sausage
Take the skin off of meat
Milk, cheese, yogurt, cottage cheese
Whey protein powders and smoothies/shakes
made with it…whey protein absorbs very quickly
Nuts, seeds, peanut butter have some protein
Quick Review: Fat
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Saturated Fats: “Bad Fats”
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Fried foods, pastries/baked goods, creamy foods
Unsaturated Fats: “Good Fats”
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Peanut butter, almond butter, nuts, seeds
Olive oil and Canola Oil
Avocado
Flaxseed or flaxseed oil
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Can buy milled, as oil, or in breads and cereals
Fats in fish like salmon
Remember that you get some fat in dairy
products, meats, whole eggs, and energy
bars/shakes
Healthy Weight Gain
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Eat 6-8 meals/day
Do not skip breakfast; guys trying to gain weight
typically need 700-900 calories in the morning
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Drink 2% milk and/or juice with meals
Eat: a 30-min pre-exercise snack, every hour
during exercise, and immediately post-exercise
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Post exercise eat w/i 30 minutes and again w/i 2 hours
Eat a high-calorie meal or shake right before bed
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Can eat and go back to bed if they have to
Shake is a good choice
Make high-calorie food exchanges
Consistency!!!
High Calorie Food Exchanges
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Choose:
Instead of:
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Bagel/Thick rolls
Waffles
Granola
Peanut butter
Nuts
Trail Mix
2% milk
Sautéed vegetables
Milk/juice at meals
Sports drink at practice
Bread
Toast
Cereal
Butter or jelly
Candy
Granola bar
Skim milk
Steamed vegetables
Water
Water
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Healthy Weight Gain Foods
Weight Gain Food Ideas
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Add 2 Tbs. peanut butter, honey & brown sugar to
oatmeal
Add peanut butter & honey to waffles, pancakes, toast,
& bagels
Add low-fat granola to cereal, oatmeal, or yogurt, trail
mix
Put nuts on salad, tuna, in cereal & trail mix
High calorie trail mix = high calorie cereal, granola,
nuts, dried fruit, & M&M’s
Mix high-calorie protein powder with 2% milk
Drink Boost Plus or Ensure Plus between meals
Drink & make shakes with low-fat chocolate milk
Eat a PBJ sandwich as a “dessert” post meals
Weight Gain Food Ideas
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High calorie shakes are great for guys; get in lots
of nutrition
Common “safe” shake powders
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Muscle Milk Collegiate, Met-Rx Collegiate, EAS
Myoplex Deluxe, Massive Whey Gain, Regular whey
protein powders
Blending shakes
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Mix 2-4 scoops high calorie powder w/16-20 oz 2 %
milk
Other things to blend in
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Peanut butter, honey, chocolate syrup, ice cream, yogurt
Best time to drink shakes
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Once during daytime
Right before bed
Weight Loss/Leaning Out
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Eat small meals often…5-7 times/day
Don’t skip meals & eat smaller portions at meals
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Eat quality, healthy foods combining complex
carbohydrates, lean protein, & healthy fat at each
meal & snack and lots of water
Eat more carbohydrates in the morning, daytime,
& around exercise. Eat a smaller quantity at
dinner & late at night; use the fist rule at dinner
Watch high calorie fluids
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Fist Rule for carbs, Palm Rule for meats, and Plate Rule
Sodas, sweet tea, juice, Gatorade (only at practice)
Avoid refined carbohydrates, fried food, alcohol,
high fat foods, baked goods/pastries/doughnuts,
creamy sauces/spreads/dips
Choosing Quality Calories
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Quality
Not Quality
-Oatmeal
-Whole wheat bagel
-Whole wheat crackers
-Egg white omelet &
2 pc. WW toast
-Energy Bar & fruit
-Grilled chicken, brown
rice, green veggies
-Salad w/lean turkey,
nuts, fruit, & wheat toast
-Low fat yogurt w/fruit
-Peanut butter crackers
Pop-tarts, Corn Flakes
Croissant
Chips or fries
Egg & sausage biscuit
Candy bar & Coke
Creamy alfredo chicken
pasta & breadstick
Sweet & Sour chicken stir fry
w/fried rice
Ice cream w/topping
Cheez-its or cookies
Healthy Weight Loss
Stay Healthy During Holidays
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Don’t skip meals when you get busy with
shopping or running errands
When eating on the run:
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Order a grilled chicken sandwich, wrap or salad
& get the sauce on the side
Sub a salad, fruit cup, yogurt parfait or carton
of milk for French fries
Keep Training & Refueling
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Consuming protein post-workout keeps lean
muscle mass stores high
Athletes with more lean muscle naturally burn
more fat and calories throughout the day
Christmas Plate Example
Holiday Party Ideas
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Focus on fruit &
vegetables to bring
a healthy side to
the party
Produce is filling
and will help
balance the other
dessert treats
Produce also
contains water to
keep hydrated
Holiday Snack Ideas
Sports Nutrition Goals
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ENERGY: Eat often all day; approximately
5-7 meals/day
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RECOVERY: Just as important as training
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Fuel adequately every day; try not to skip meals
and snacks…be prepared
If recovery is not adequate, carbohydrate stores
will not be replenished & you will start with a
decreased amount of energy next time you train or
compete
HYDRATION: Drink fluids all day, not just
around exercise