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“The Power of the Spoon” Sports Nutrition Terri Brownlee MPH, RD, LDN Regional Director of Nutrition Bon Appétit Management Company [email protected] www.circleofresponsibility.com Carbohydrate foods are essential for sports performance! High intensity activities require carbohydrate Provides energy to cells for activity and body functions such as breathing, brain activity and digestion. Primary fuel for muscles Excess stored as glycogen stored as fat Sources include Sugars: sugar, honey, molasses, fruit Complex: grains, rice, pasta, cereals, potatoes and vegetables But make them count Less sugar / processed Choose all meals Whole grain breads Whole grain pasta Cereals Baked / roasted potatoes Beans Brown rice Whole grains Fruits / vegetables During exercise >60min Dilute carbohydrate Sports drinks Water plus sports bar Gels Whole Food Carbohydrates 6 Health Benefits: -- ↑ fullness -- fiber niacin 5 iron 4 3 -- satiety 2 -- nutrition 1 (nutrient density) fiber 0 white rice barley Carbohydrate for Recovery! Fluid replacement is #1 priority Water is best Need to start refueling within 15-30 minutes Carbohydrate → replenish muscle fuel Consume carbohydrates + protein within 2 hours Protein aids in reloading muscle fuel 1 part protein to 3 parts carbohydrate Protein’s role… the muscle builder? More protein ≠ more muscle Maintains body tissue and in combination with exercise is needed to build muscle tissue. Can be used for energy…when other fuel is not available. Sources include Choose more lean: skinless poultry, fish, shellfish, lean red meat/pork/veal, skim milk dairy High fat: marbled meats, poultry with skin, whole dairy products, eggs, bacon, sausage Adequate protein Adequate protein and with energy from carbohydrate + training = muscle Adequate protein: Adequate Maximum .5 grams/lb 1 gram/lb FOOD is still the best source of protein Total CALORIE intake is important (+500/day) Protein Sources Meats (poultry, fish, beef) = 7 grams/oz Eggs 1 whole or 3 whites = 7 grams Vegetarian “meats” = 5-21 grams/serving Starch and grain group = 3 grams/serving Vegetable group = 2 grams/serving Milk and yogurt group = 8 grams/serving (8 oz “meat”, 2 cups grains, 2-1/2 cups veg, 3 cups milk → 108 grams protein) The role of dietary fat Too much or too little fat is not healthy Concentrated source of calories Use healthy fats to meet basic energy needs Healthy fats useful in meeting high energy needs Fat burns in flame of carbohydrate Fat before exercise…↓ fat intake close to exercise or → sluggish, slow, bloated, full → cramping, GI distress Choose healthy fats Use small amounts at most meals High fat / high calorie foods ↔ leaner choices Pizza with salad / fruit Grilled chicken with french fries Choose Olive and canola oil, nuts, low fat condiments, low fat salad dressings You Must EAT for Optimal Sports Performance Requires All Carbohydrate At all meals/snacks Fat Focus on types more than amount Protein Need regular intake…most important in rest and recovery Fruits and Vegetables For Optimal Sports Performance Consider preparation methods Choose more baked, broiled, grilled, steamed Occasional fried…but not daily Consider portions Large meals need 4-6 hours to digest…best in recovery time Eat smaller portions, less fat closer to event Timing is essential Meals and Snacks Pre-exercise—prepare your body all day! Do not skip meals Eat within 1 hour of waking Eat 4-6 times per day…every 3-4 hours Drink fluids all day Closer to exercise, focus on carbohydrate rich foods that are lower in fat and protein. High performance choices Snacks Consume 150-300 calories 1/2-1 hour before exercise. Choose high carbohydrate, low-fat option with a small amount of protein is best. Examples Trail mix Granola bar with nuts Fruit & low-fat cheese or yogurt Crackers, bread or bagel with low fat cheese, turkey, tuna or peanut butter Cereal & skim milk Sports bars Find what works and stick with it! High performance choices Breakfasts Lower sugared cereals, skim/1% milk, fruit Whole grain bagel, PB or low fat cream cheese, fruit, yogurt Hot cereals topped with nuts, sprinkle of brown sugar, fruit, skim milk Egg white omelet filled with veggies, whole wheat toast or breakfast potato, fruit, skim milk Yogurt smoothie with whole fruit, whole wheat toast High performance choices Stir-fry Ask for minimal oil or sautéed in broth or water Choose lean meats—go for seafood, chicken, tofu or tempeh Get more veggies—even pull from salad bar to get the mix you like Pick a whole grain rice or noodle Have it your way with sauces---ask for sauces on the side so you can control how much you get High performance choices Deli Choose whole wheat breads for the best nutrition and fiber Fill with lean meats—go for sliced turkey, chicken or ham Go easy on red meats, processed meats and mixed options like tuna and chicken salad Keep cheese to 1 slice Pack on the traditional veggies such as lettuce, tomato and onion but branch out to cucumbers, peppers, sprouts, roasted vegetables, avocados…whatever your mind can imagine Go for mustard, ketchup, relishes, hummus as spread over mayonnaise Pair with nutrient dense sides—veggies, salad, fruits, yogurt High performance choices Pasta Choose whole wheat pasta Choose less pasta bulk up with vegetables Pair with vegetables and lean proteins for volume and fullness Beware of the “stuffings”---most lasagnas, raviolis, manicottis and tortellini are loaded with full fat diary products Stick with tomato-based sauces High performance choices Salad Bar Start with loads of fresh dark greens Add a “rainbow” of colors from a variety of fruits and vegetables For best energy and lasting fullness include Whole grains or beans Lean protein such as chicken, turkey, tuna, tofu, cottage cheese or low fat cheese Healthy fat from nuts, seeds, tofu Go for low fat dressing, vinegar with oil or small portion of full fat dressings. Be ware of high calorie pre-mixed salads, full-fat cheese and croutons High performance choices Grill Choose burger occassionally and when you do Choose whole grain buns with plenty of lettuce, tomato, onion Opt for grilled chicken, fish or vegetarian burgers Add fruits, vegetables or side salad for balance Be cautious with high calories condiments and toppings such as cheese, bacon and mayonnaise Bon Appetit uses 100% nonhydrogenated canola oil in all our fryers Hydration is critical to success! Thirst is not your best guide for hydration Thirst and dry mouth occur at 1-5% loss of body water Guidelines: As soon as mouth is moist, thirst decreases Losses can be significant…2 quarts per hour 1 pound lost = 16 ounces fluid Drink before, during and after events Drink extra the days before…64+ ounces 16-20 oz. 2-3 hours before the event 8-16 oz. immediately before the event Aim for 4-8 oz. every 15-20 minutes during the event As much as you can after the event (20 oz for every pound lost) Beer = alcohol, Coke = caffeine Alcohol and caffeine have diuretic effect Has negative effect on hydration status Do not to consider these in total fluid intake Total daily fluid intake .3 X current weight = ounces fluid per day Best fluids water, milk, 100% juice—save sports drinks for the field Having a Healthy Relationship with Food Examine Your Attitudes and Beliefs Whole foods provide the best nutrients Carbohydrate, protein and fat all provide essential fuel and nutrients Timing and regular food intake is critical The best diet is not “perfect” but rather moderate and balanced Rigid thinking regarding nutrition can have serious consequences Supplements can not make up for a poor diet Honor Hunger and Recognize Fullness Retraining your body to recognize… Hunger Fullness Satiety … takes time Disordered eating…red flags Preoccupation with weight, food, calories… etc Refusal to eat …restrictions Anxiety and “fat talk” Feeling “fat” despite weight Use of laxatives etc. Withdrawal from friends and activities especially re: food Food, weight, dieting become primary focus loss or reasonable weight Denial of hunger Eating differently in public Food rituals Avoidance of food situations Disordered eating involves less frequent practice but slippery slope to full blown eating disorder. Helping Each Other Watch your “diet” talk…be an example Encourage non-dieting principles Encourage healthy focus Recognize and refer to professionals Use: Campus resources Bon Appetit resources ADA www.eatright.org Getting help Seek professional advice Expect normal anxiety Prepare for the long haul. Creating a healthy relationship with food is a process. Resources Terri Brownlee, MPH, RD, LDN [email protected] Circleofresponsibility.com Nutrition information Portion Gallery Basic calorie guide On line journal Terri Brownlee MPH, RD, LDN Regional Director of Nutrition Bon Appétit Management Company [email protected]