Transcript CPHS_football nutrition

Amy Culp, RD, CSSD, LD
Sports Nutritionist
[email protected]
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Be a better athlete.
Change body composition.
Last longer during practice
and games.
Recover faster.
Decrease soreness and illness.
Less downtime due to injury.
Think more clearly,
be in a better mood,
and sleep better.
Outwork the competition!
Daily Fueling
2. Pre-Workout Fueling
3. Recovery Fueling
4. Hydration Plan
5. Game Day Fueling
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Food is Fuel (20-25 calories per pound):
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Carbohydrates
 Fuel for working muscle
 Fuel for the brain
Fat
 Absorption of
vitamins
 Fuel source
 Protects organs
Protein
 Aids in building and maintaining muscle
 Used for energy when carb intake is
inadequate
Whole Grain Cereal, Oatmeal
 Whole Wheat Bread, Crackers
 Sweet Potatoes, Baked Potatoes
 Whole Grain Rice, Pasta
 Milk, Low-Fat Dairy
 Fruit, Veggies,
100% Fruit Juice
 Sports Drinks
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Eat 5 quality servings of protein a day
Incorporate protein into each of your meals and
snacks – especially recovery fuel
Get a variety of sources to optimize amino acids
Include natural sources of creatine (beef, cod,
salmon, pork, and lamb)
Goal : ½ - 1 gram/pound /day
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Nuts, sunflower seeds, soy nuts, trail mix
Yogurt cups or yogurt shakes
PB/J or deli meat sandwiches
Canned tuna, chicken, salmon & crackers
Drinkable soups or dehydrated bean/rice
packages
Sports bars
String cheese or slices
Flavored milk cartons
Bagel with cheese or peanut butter
Beef jerky
Leftover cold pizza
Meal replacement shakes
The Athletes’ Plate –
Make it Powerful!
Lean
Protein
Healthy
Carbs
Color
(Fruit/Vegetables)
1 cup
low fat
milk
or soy
milk
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Don’t eat like a sumo wrestler.
What would 5-6 meals look like?
Breakfast
 Mid-morning snack
 Lunch
 Pre-workout snack
 Recovery Nutrition
 Dinner
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Oatmeal, 1% milk, frozen berries
Homemade “McMuffin”
Whole wheat bagel or toast with peanut
butter/jelly & glass of 1% milk
Scrambled eggs wrapped in tortilla, topped
with low fat cheese & salsa
Smoothie with scoop protein powder
Yogurt parfait
Snacking
Tips
Carbs for energy,
protein for staying power
½ PB/J
Fruit & string cheese
Trail Mix
Banana & PB
Turkey/Cheese Roll Up
Yogurt & Fruit
Protein Bar
Hummus & veggies
30 – 60+ minutes prior
 Carbs + Pro + Fluid
 PB/J + milk
 Sports bar + Gatorade
 Whole grain cereal + fruit + milk
 Turkey sandwich + milk
 Juice or sports drink + whey powder
 Smoothie with protein powder
 Yogurt, fruit, granola
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 Within 30-45 minutes:
Carbs, Protein, Fluid, Color
 Approx: 250-500 calories
with 30-50 grams Carb and
minimum 10-20 g protein.
 Begin re-hydrating
 Weigh self prior to eating
or showering if possible
 Minimum 20 ounces
within 1st 30 minutes
 Then continue fueling with
planned meals/snacks
every 3-4 hours
Recovery shake (Gatorade Protein Recovery Shake,
Muscle Milk, Endurox R4)
 Homemade recovery shake: 1 cup milk, 1 packet instant
breakfast, fruit
 Portable flavored milk + grapes
 PB/J on bagel + Banana + water
 Trail mix + 100% tart cherry juice
 Sports drink + dry cereal + beef jerky
 Chicken noodle soup + flavored milk
 Turkey/cheese sandwich + apple + milk
 Yogurt + granola + fruit
 Cereal + milk + strawberries
 Smoothie + whey protein
 Bagel + banana + peanuts + water
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Daily Check: What color is your pee?
Level 1, 2, or 3:
Good to Go
Level 4-8: Drink
Up, You’re
Dehydrated
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Upon waking – drink 16 ounces water
Sip water throughout day
Drink with meals
 Water, 1% milk,
or 100% juice*
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1 hour prior to
practice/game:
2-3 cups (16-20 oz.)
10-20 min. prior:
~1 cup (~8 oz.)
During training/games:
6-8 oz. every 15 min.
 Sports drinks
Replace sweat losses:
20 ounces for every pound lost
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Eat:
 Breakfast
 Possible Snack
 Lunch
 Pre-Game
“Meal”
 1 hour top off if
needed
 ½ time Fuel
 Recovery Fuel
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Pre-game meal
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High carbohydrate, moderate protein, low fat,
watch fiber, tried and true foods
 Turkey sandwich, baked chips, fruit, chocolate milk
 Pasta with lean meat sauce, salad with light dressing,
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roll, water
Grilled chicken breast, pork loin, or flank steak, baked
potato (easy on toppings), fruit, milk
Grilled hamburger, yogurt parfait, milk
Grilled chicken sandwich, baked potato, fruit, milk
Bean burrito with rice (easy on the cheese), fruit, milk
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Pre-game or ½ time snack
Granola bar or sports bar + hydration
 Baked chips, goldfish, pretzels + hydration
 Graham crackers + hydration
 ½ banana, orange slices, pretzels + hydration
 Sports Drink (with protein for some)
 ½ PB/J + hydration
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Wake up: Drink 2 cups water
Breakfast: 2 packets oatmeal, 1 cup 1% milk, handful strawberries
Mid morning snack: Handful trail mix & water
Lunch: Turkey/cheese sandwich on whole wheat, bag pretzels, 2
cups milk, fruit cup, pudding.
Pre-practice: Sports bar, ~ 1 cup sports drink while changing for
practice; drink ~6 ounces water & sports drink every 15-20
minutes in practice
Recovery Nutrition – within 30 minutes after practice – Chocolate
milk + Sports Drink to replace sweat losses
Dinner (2 hours after practice): ¼ lb burger, baked potato, chili,
mandarin oranges, water
Snack before bed (if trying to gain mass) – Peanut
butter/banana/honey sandwich & milk with Carnation Instant
Breakfast packet
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Creatine
Whey Protein
Caffeine
Branched Chain Amino Acids
Energy Drinks
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Ephedra, bitter orange, citrus aurantium, zhi shi,
synephrine, Kitjitsu – all banned by NCAA
Other stimulants: ginseng, guarana, DMAE, Yerba
Mate: none likely will have positive effect &
definitely not worth the risk.
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It is up to the consumer/athlete to ensure
safety, purity, and effectiveness.
There is no government agency that tests
for safety or effectiveness.
There is no one process that all companies
use to guarantee purity or quality of
ingredients.
There have been reports of ingredients
being found in supplements that are not
listed on labels – including banned
ingredients.
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All natural ≠ safe or legal
Ingredients can have several different names.
Even protein powders or energy drinks may
contain banned substances.
Be careful of: “fat burning,” “thermogenic,” or
“anabolic.”
Also those ending in: -ione, -one, -ine, -ol, or –ide.
Ephedrine (a stimulant) and Androstendione (a
testosterone precursor) are now illegal for sale in
US or only sold in limited doses.
Just because a label does not list a banned
substance, does not mean it is not there.
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Supplement regulation is very different than drug
regulation.
Products have not necessarily been tested for safety or
efficacy prior to being sold to the public.
Claims on products have not necessarily been proven.
Even basic supplements like protein powders or
energy drinks may contain banned substances.
An athlete is taking a chance every time he/she takes a
dietary supplement.
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Resources
www.consumerlab.com
 www.supplementwatch.com
 www.nsf.org
 www.informedchoice.org
 www.drugfreesport.com
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Intake more fuel than what is burned
Increase by 500-1000 calories a day
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Eat 6+ times/day
Balanced nutrition
Ensure adequate carbohydrate, as well as
protein
Ensure good recovery nutrition
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~500 Calories, 2/3 Carb, 1/3 Protein
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Maximize each eating (and drinking)
opportunity
Be prepared
Be consistent DAILY
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Don’t fall back on weekends
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Recipe for Increased Mass
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1 part sound nutrition
1 part sound training
1 part adequate rest
Amy Culp, RD, CSSD, LD
[email protected]