Transcript Nutrition For Performance

Fueling for High Performance
Cara Kasdorf, RD, MAN
Grand River Sports Medicine
[email protected]
Fueling for Performance
Healthy eating 101
What to eat before practice
or competition
Hydration and sports drinks
Recovery
High Performance Fuel
FOOD IS YOUR FUEL: 3 major fuel sources
Carbohydrates run your engine
Protein helps with repairs
Fat keeps things running smoothly
Fluids are your coolant
Healthy Eating 101
Food-Energy Connection
Insulin
Blood Sugar
Tired, Hungry, Cranky,
Cravings
Nothing
7am
Granola bar
and some
gummies
Sandwich
Big
Dinner
10am
12pm
7pm
Junk food
Snacking
Timing of Food
Eat Every 2-4 Hours
Frequent small meals and snacks
Fast Recovery,
Energized
Quick digestion
Blood Sugar
Breakfast
7:00
Snack
10:20
Lunch
11:45
Snack
Dinner
Snack
3:00
6:00
9:00
Types of Food
Timing: Eat throughout the day
to keep the fire burning
The type of fuel matters too…
Choose “slow burning foods”
Examples:
ie: fresh fruit, vegetables, low fat dairy, whole grains, and lean meats
Rather than “fast burning foods”
Examples:
ie: white bread, refined grains, sugary cereal, cookies, candy, pop…
Timing & Balance
Blood Sugar
7
CARB +
PRO
5
4
3
7am
10am
12pm
3pm
6pm
9pm
Question #1
Kaetlyn has a practice at 5 pm. She had
lunch at noon, but is hungry now at the
end of the school day (3:15). What
should she eat?
Options
A) Nothing
B) 1 bottle of Gatorade
C) Protein shake made with 1 scoop protein
powder and water
D) small chicken sub on whole grain
E) All-Bran bar
Answer
D) small chicken sub on whole grain
EXPLANATION
You want carbs for fuel and energy
You want protein to help keep you feeling
full, keep blood sugar from crashing
You want to avoid too much sugar, and try
to use REAL food!
How to build a winning snack…
Start with a source of carbohydrates…
– Vegetables and Fruits
– Grain Products
Add a source of protein
– Milk and Alternatives
– Meat and Alternatives
Choose carbs low in sugar and high in fibre
Less than 8 grams of sugar (1 tsp of sugar = 4 grams)
2 thumbs up
– More than 4 grams of fibre
4 fingers
High Performance Snacks
Carbs
(Grains/Fruit/Vegetables)
Protein
(Milk & Alt/Meat & Alt.)
Fresh fruit and light cheese
Chopped veggies and hummus
Celery, raisins and peanut butter
Fruit and yogurt shake
Mini tuna cans with whole grain crackers
Dried fruit and nuts (Trail mix)
½ sandwich or sub on whole wheat
Greek yogurt and berries
Bars (look for >5 grams protein, <8 grams sugar..unless its natural)
Fruit and almonds (or unsalted nuts)
Fueling for Exercise
Question #3
Kevin has to be on the ice at 7 am. He
woke up at 6:15 am, but feels sick to his
stomach and doesn’t feel like eating. What
should he have?
Options
A) Water. It’s better to practice on an empty
stomach than to feel sick. He can grab a
sandwich or an energy bar after practice
B) Raisin Bran cereal with milk; water
C) ½ whole wheat bagel and water
D) A hard-boiled egg, a slice of cheese, and
water
Answer
C) ½ whole wheat bagel and water
EXPLANATION
Not eating for 12 hours = starvation for your
body, increases body fat, poor performance
Carbs (grains, cereal, potatoes, crackers, fruit,
etc.) are your best bet before practice/game
But too much fibre (Raisin Bran) can cause
stomach upset
Too much protein, but no carbs = low energy
Fueling For Exercise
Low fibre, low fat, high carb, avoid sugar
Recommended: Snack 3 to 4 hours before
Carb Source (60 g carbs)
Protein Source
1 cup pasta (60 g)
1 cup rice (60 g)
1/2 bagel (30 g) + 1 banana (15-20 g)
2 slices bread (40 g)
½ cup meat sauce
3-4 oz. chicken
1-2 eggs
2 Tbsp. PB
Recommended: Snack 30-60 minutes before
Carb Source (10-20 g carbs)
Protein Source
½ - 1 slice bread (10- 20g)
1 banana (15-20 g)
4-6 saltine crackers (15-20g)
1 granola bar (20 g)
Easy to digest proteins
only: small amt peanut
butter, yogurt, milk etc.
Question #4
Patrick finds that if he drinks during his
practices he gets stomach cramps. What
should he do?
Options
A) Avoid drinking during practices, he can
drink enough before and after to make
up for it.
B) Have something to drink before the
practice and keep having small sips of
fluids throughout.
C) Add electrolytes to his water during the
day so he doesn’t cramp up later.
D) Whatever he wants…he’s a world
champion!!!
Answer
B) Drink before and during the practice
EXPLANATION
Stomach cramps from drinking during exercise
can be a result of going into a workout
dehydrated. To prevent this:
– Drink consistently through the day (8-10 cup base per
day)
– 1-2 cups 1-2 hours before your workout
– ½ to 1 cup in the ½ hour before workout
– Drink continuously during your workouts (~ every 15
min)
How do I know if I’m well hydrated?
Before exercise: The pee test!
After exercise: Weigh yourself before and after –
aim for a loss of NO MORE than 3% body
weight
Why is it important for ME?
3% dehydration = 10 % performance
Your Hydration Foundation
Set small hydration goals
– Buy 2 x 1 L bottle to bring with you to
school (freeze one to keep it cold)
– Refill after lunch
Keep fluids visible…out of sight, out of
mind!
Work up gradually and have fluids with
meals and snacks to reduce frequent
trips to the bathroom
Question #5
Scott and Tessa are participating in a
training camp. Practices are long (3+
hours), and they won’t have much time to
stop for meals. What would be their best
drink choice?
Options
A) Water
B) Sport Drink
C) Diluted orange juice
D) Vitamin Water
E) Red Bull
Answer
B) Sport Drink
EXPLANATION
Sports drinks with 4-7% carbs (i.e. 4-7 g
carbs/100 ml) are best for activity more
than an hour, when hot out, or multiple
practices or games in one day
Key components: sugar, salt
(electrolytes)
Fueling During Exercise
Do I Need A Sports Drink?
YES if you…
Forgot to have a snack before exercise and it’s
been longer than 4 hours since your last meal
Are a salty sweater (streaks on your skin or
clothes) that suffers from muscle cramps
Will be exercising for longer than 90 minutes or
very hard for less than 60 minutes
NO if you…
Are sitting around!
Will be exercising less than 45 minutes
Will be exercising less than 90 minutes at a very
easy pace (recovery)
Question #6
Meagan and Eric have two performances
today. They just finished the first at 12:30
pm and the next is at 2:00 pm. What
should they eat (or drink) in between?
Options
A) Chocolate milk
B) Gatorade
C) Water
D) Banana
E) Chocolate chip cookies
Answer
A) Chocolate milk
EXPLANATION
For recovery, best bet is mostly carbs (>50 g),
along with a little protein (15-20 g) within 15-30
min of finishing activity
Keep fat to a minimum
Then have regular meal within 2 hours (if
time); or snack on higher carb snacks until
next game
Fueling For Recovery
You don’t need expensive “specialized”
recovery products…think ‘real food first’!
Chocolate milk
Sport bar
Sandwich or Sub
Yogurt + Fruit
Almonds and apricots (trailmix)
Recovery Snacks
Chocolate Recovery Shake
¾ cup skim milk powder
2 tbsp chocolate milk powder
Mix powder together, add 500mL
water, shake and drink!
Cal:278,Carb: 50g,Pro:18g
Fat:0.2 g
Carbo/Recovery Trail Mix
1 cup Shreddies
1.5 cup Cheerios
½ cup sunflower seeds
½ cup roasted soy beans
½ cup raisins
Mix Together. Makes 4 one cup
servings.
Cal:300 Carb:40g Pro:15g Fat:10g
Time saving tip: Mix a batch at a time
Make these in bulk ahead of time and keep in a container in
your locker/gym bag for easy access
Quiz: Healthy Eating
What two nutrients do you want in a
balanced snack?
Which food groups provide carbohydrate?
Which food groups provide protein?
What other nutrient helps moderate blood
sugar and keep you full?
How many grams of sugar should you look
for in a product? How many grams of
fibre?
Quiz: Fueling for Exercise
Name one snack that would be a good choice 34 hours before exercise?
What two nutrients are good to avoid 30-60
minutes before exercise?
How can you avoid going into exercise
dehydrated?
When is a sport drink a good choice?
Within what time frame after exercise should you
have a recovery snack or meal? What is an
example of a good recovery snack?
Websites for tips and tools:
www.dietitians.ca
www.coach.ca
www.scandpg.org
www.ausport.gov.au/ais/nutrition
For information about an individualized
sport nutrition consultation contact me
at: [email protected]