Transcript Sport Nutrition

Eating for Performance
PLAN, PACK and PRACTICE
your way to athletic success
Emily Edison, MS, RD, CSSD
Momentum Nutrition & Fitness, Sports Dietitian
Sport Nutrition is Nutrition Science.
Diet or Weight Loss
Based Nutrition
VS
Sport Nutrition
WINForum
FEED YOUR GAME
Washington Interscholastic Nutrition Forum
•WINForum.org: Online science-based sport nutrition
resource
•Sport nutrition clinics for coaches, trainers, student
athletes and parents
For more information visit www.winforum.org or e-mail
questions/comments to [email protected]
WINForum Online
Fail to PLAN, PLAN to fail.
poor nutrition = poor performance
Winning Nutrition = Winning Performance
Keys to WINNING sport
nutrition
PLAN: Have a sport
nutrition GAME PLAN to
follow, stick to it
 PACK: Get yourself a “food
bag” and be one with it
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– Cold bag works well
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PRACTICE: Work on it
Why should I commit to
“sports eating”?
Sports Eating helps you:
– Perform better
– Heal faster
– Have more energy
– Be in a better mood
– Get better grades
PLAN Priority #1
Energy Requirements
LEAN.FAST.STRONG!
How much do I need?
Training
Calories (Cals/lb)
Mild (easy training)
12-14
Moderate
15-17
Heavy (1x, building)
18-24
Very Heavy (2x/day)
24-29
A 150 lb male athlete training in pre-season (heavy)
needs how many calories each day?
150 lb x 18 calories/lb = 2,700 cal each day (minimum)
IS THIS YOUR PYRAMID??
My Sports Plate (myplate.gov)
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Super Tracker: Assess your sports diet here
What should my plate look like?
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Mercedes Sign eating:
– 2/3 of the plate as carbohydrate foods
 Pasta, bagels, cereal, rice, sweets, fruit, vegetables,
crackers, pretzels, beverages
– 1/3 protein
 Meat, poultry, fish, dairy foods, nuts, seeds, soy foods, dried
beans, eggs
Additional plate of veggies/salad
 Make it look COLORFUL!
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What are you eating?
Does your intake look like this?
Breakfast:
1 cups cooked oatmeal
1 cup 1% milk
1/4 cup raisins
Midmorning Snack:
Cheese stick
1 large piece of fruit
Lunch:
Turkey Sandwich
1 banana
1 chewy granola bar
Post Workout snack:
1 Energy Bar
Dinner:
6 oz grilled salmon
1.5 cup pasta
2 cup salad w lt dressing
1 cup 1% milk
After Dinner Snack:
Yogurt w ¼ c Granola
Or like this?
The Performance BUSTER
Breakfast:
too lazy to get up
Midmorning Snack:
forgot it…
Lunch:
2 pieces pepperoni pizza
Gatorade
Post Workout snack:
Chips from a buddy
Dinner:
Spaghetti with tomato sauce
Garlic Bread
After Dinner Snack:
Handful Doritos
Ice Cream Sandwich
4 Cookies
2 pieces leftover pepperoni
pizza
Sport Nutrition Cliff Notes:
The Basics
Eat 3 meals and 2-3 snacks every day
 Eat at least three foods at each meal
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– Sandwich, fruit, granola bar, milk
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Combine 2 foods at snacks
– Apple and peanut butter
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Color and variety
– add in fruits and vegetables
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Timing: Eat every 3-4 hours during the day
TIMING your meals and snacks
Keep the muscle, lose the fat
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Breakfast
Snack
Lunch
Pre-Practice Snack
Practice Fuel
 Sport Drink or Sports Food
Post Practice Snack
 Dinner
 Snack (optional, are you hungry?)
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**Time meals and snacks no more than 3-4 hours apart**
OK, so what should I eat?
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PLAN it out
– Make a list
 Include meals and snacks
 Variety is key
– Go to store
 Follow your list
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PACK it in
– Make food bag night
before?
– Pack variety
– Bring more than you
think you need
What’s in the bag?
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2 cheese sticks (froz)
1 baggie trail mix
1 apple
1 banana
1 pear
2 Turkey/Cheese Wraps
2 box milk
1 Clif Bar
32 oz Sport Drink
Timing: The key to a successful
nutrition game plan
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Pre-Practice/Game
– Breakfast, Snack, Lunch, Snack
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Fuel During Exercise
– Sport drink, snack
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Recovery Nutrition
– Drink, snack, dinner, snack
Nutrition Pre-Exercise:
Breakfast, Lunch, Snacks
Eat foods you feel comfortable with
 Choose foods rich in carbohydrates,
moderate in protein, and low in fat
 Allow plenty of time for food to digest
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– 3-4 hours for a large meal
– 2-3 hours for a smaller meal
– 1-2 hours for a snack
Your mother was right!
Breakfast is for Champions
30% of calories need to be before lunch
 Quick ideas:
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Whole grain bagel w/cream cheese and fruit
Granola and nuts cereal w/ milk and fruit
Toaster waffles w/peanut butter milk and fruit
Microwave egg sand
Toaster Waffle “big mac”
Breakfast Sushi
TONS more ideas: www.momentum4health.com
(learn)
LUNCH/AFTER SCHOOL
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Normal practice days- lunch ideas
– 3-4 foods
– Include whole grain and lean protein
 Turkey wrap, fruit, granola bar, milk
Snack after school
 Game days: “second lunch” after school
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– Fast food not fat food- watch for sauces
 Qdoba- Burritos good
 Teriyaki
 Repeat of lunch
Fast Food NOT Fat Food
EAT THIS
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Grilled Chicken Sand
Baked Potato w Chili
Chicken Enchilada
Carne Asada- whole beans
Turkey and Cheese Sub
Salads with Protein and
lots of color
NOT THAT
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Big Mac
Baked Potato- loaded
Chimichanga
Nachos
Club Sandwich
Bacon Ranch Salad
Snacks on the Road
Low in fat, high in carbs!
Sports Bars that provide carb, a little fat and protein (i.e.
MojoBar or Clif Bar)
 Granola and yogurt
 Fruit leather and cheese stick
 Bagel with turkey and cheese
 Fruit and yogurt
 Turkey Wrap
 “Breakfast Cookie”
 Trail Mix
 Boost sport drink
 Fig Neutons
 PB and J
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More ideas…www.winforum.org
Game On!
Nutrition during sport
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PLAN: 60g Carb/hour
Keep the machine fueled
Liquid seems to work best
Solid may work for some
PACK: Buy it and bring it
 PRACTICE: Get used to having liquid
in your system
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Post Exercise Replenishment:
Post workout snack and dinner
Eat/drink carb and protein
IMMEDIATELY post practice
(within 30 minutes)
 Then eat a meal (within 2hr)
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– High carb, low fat, moderate
protein
– Include plenty of water
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REST
Chocolate milk
 Recovery drinks
 Yogurt and yogurt
drinks
 Granola bar and
string cheese
 Smoothie w protein
 What do you eat??
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Grain
Veggie
Protein
Fat
Hydrate
Rice Pasta
Potato
Cous Cous
Gnocchi
Bread
Frozen or
Fresh ok
Add to
soups and
sauces
Fish
Chicken
Pork Beef
Beans Eggs
Oils
Avocado
Nuts Olives
Dressing
Cheese
Milk Water
Soup
Juicy Fruits
Diluted
Juice
Spaghetti, 1-3 cups
Marinara & meat sauce, 1cup
Parmesan cheese, 2 T.
Breadsticks, 1-2
Green Salad w/Vinaigrette
Low-fat milk, 1 cup
Chicken Breast, 4 oz
Wheat Roll, 1-2
Baked Potato, 1 med
Cottage Cheese ½ cup
Broccoli, 1 c.
Low-fat milk, 1 cup
Resources for Easy Dinners
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Pinterest: WINForum
– “My plate”, easy dinners, 5 ingredient meals
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Mels Kitchen
– www.melskitchencafe.com
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Crockpot Cooking
– www.Eatingwell.com
Get the complete list @ winforum.org and PLEASE email me your favs
to add to my list
Hydration Recommendations
American College of Sports Medicine and NATA
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Drink through day
Practice/Game
– Two hours before 2 cups
water
– Every 15-20 minutes during
exercise, a few gulps
– Drink at regular intervals
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Post-Exercise: drink fluids to
balance losses
– 2-3 cups liquid for every
pound lost during exercise
Answers to your
Questions…
What about energy drinks?
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Sleep disturbances
Energy Crash
$$
Ingredients not listed
Caffeine tolerance
High Blood Pressure
in adolescents
Non-nutritive
http://ricecountychc.com/videos/youth-energy-drinks/
What if I want to GAIN muscle?
CALORIES (NOT
protein) are KEY
 Eat 3 meals and 3
snacks every day
 Drink caloric beverages
 Make caloric dense
choices
 Eat a large snack before
bed
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What if I want to lose weight?
Remember diets don’t work
 DO NOT SKIP MEALS
 Be aware of signs
 Track intake?
 May want to increase cardioask conditioning coach
 Focus on lean/healthy foods
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What about supplements?
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FOOD FIRST POLICY
Multi-Vitamin for insurance?
Omega 3 Supplement (Fish Oil) is
beneficial for heart health and
recovery
BE AWARE: Certain supplements can
cause dehydration
**BEFORE taking ANY supplement, check
governing body restrictions for ALL ingredients
(ask nutritionist or trainer)
Practice…Practice…Practice
PLAN snacks and meals
to eat throughout the
day
2. PACK plenty of food
3. PRACTICE following
your PLAN
4. Plan down time to REST
1.
Feed Your Game!
Emily Edison, MS.RD.
206-696-4386
www.momentum4health.com
[email protected]
FOOD.FITNESS.FUN.