Transcript Sports Nutrition - Leon County Schools

Amy Mullins, MS, RDN
Laurie Osgood
Family & Consumer Sciences
Family & Consumer Sciences
-Lots of running and Lots
of sweating!
-Requires lots of energy
-Carbohydrate, fat, and
protein supply calories
-Calories make energy
SOCCER IS AN INTENSE SPORT
Not just ANY energy
will do
YOU CAN DO BETTER!
Everyday food, not just what you eat right before practice
or a game, builds up your supply of:
 Energy
 Micronutrients
 Hydration
 Often making good decisions begins with
PREPARATION & PLANNING!
Maybe that means:
 Getting up a few minutes earlier to eat breakfast
 Bringing lunch and snacks from home
 Choosing different “fast-food” lunch places
 Knowing the best choices at frequented restaurants
 Bringing a water bottle from home
 Breakfast
 Lunch
 Dinner
 Snacks
Don’t skip Meals
 Good carbohydrates (fruits,
vegetables, milk & dairy, whole grains)
 Lean protein (chicken, beef, pork, fish,
peanut butter, nuts, eggs, cheese)
 Good fats (less fried foods, less fatty
meats, less cookies/snack
cakes/chips/junk snacks)
BREAKFAST
 Oatmeal, almonds or walnuts, low-fat milk,
banana
 Whole wheat toasted scrambled egg and cheese
sandwich, orange or apple juice
 Whole wheat banana peanut butter waffle
sandwich, low-fat milk
 Dried fruit, nuts, cheerio trail mix and yogurt cup
• 10 grams of protein
• 15 to 30 grams carbs
• 100 to 250 calories
• 10 grams of protein
• 15 to 30 grams carbs
• 100 to 250 calories
LUNCH
LUNCH FROM HOME
 Turkey or Ham & cheese sandwich
or wrap, apple or banana, baked
chips
 Peanut & Butter sandwich, banana or
grapes, yogurt or pudding cup
CAFETERIA LUNCH
 Lean protein = meat?
 Good carbs = fruit, milk, bread
 Easy on the fat
 Hydration = milk, 100% juice,
WATER
FAST FOOD LUNCH
4 For $4…What a Bargain
•
•
•
•
Bread
Protein
Produce
Sauce
• Sides
• Drink
Burrito
Wrap
Sandwich
 Grilled Not Fried
 Avoid high fat meats like hot dogs,
sausage, pepperoni, salami, etc.
Good
carbs
Lean
Protein
 Pizza is okay if its light cheese and meat,
heavy veggies
 Easy on the Fries—choose sides like
baked potato, soup, cooked veggies, or
cut fruit
 Avoid soda and other empty nutrition
drinks—choose water, 100% fruit juice,
milk
Low in
FAT
DINNER
DINNER
 Pasta, meat sauce, mixed vegetables, low-fat milk
 Grilled chicken sandwich on whole wheat bun, baked beans, grapes, milk
 Grilled chicken or steak fajitas, black beans, peppers & onions, shredded
cheese, guacamole, salsa, and a side of corn, milk
 Grilled lean pork chop, baked sweet potato, green beans, fruit, milk
SNACKS
SNACKS
 Whole fruit (apple, orange, banana, grapes) with string
cheese
 Peanut butter and celery, apple, or banana
 PB & J sandwich
 Dried fruit and nuts trail mix
 Hummus and carrots/celery
 Granola or cereal bars
 Cheese or peanut butter crackers
To keep enough glycogen stored and enough
glucose ready for use…carbohydrates should make
up most of your food intake (50%).
BEFORE:
 (4 hours) Drink 7-20 oz. of water or a sports drink
 (3-4 hours) Eat a meal high in good carbs, moderate in lean protein, low in fat
 (1 hour – 30 min.) Eat a snack high in good carbs, moderate in lean protein, low in fat
DURING:
 (every 15-20 min.) Drink 5-10 oz. of sports drink or water
AFTER:
 (within 30 min. post-exercise) Snack with good carbs and lean protein, low-fat
 (within 2 hours post-exercise) Meal with good carbs and lean protein, healthy fat
 (over the next 24 hours) Replace every pound of fluid lost, by drinking 16-24 oz. water
or sports drink
Photo credits:
www.pexels.com
www.pizzahut.com
www.wingstop.com
www.wendys.com
www.chickfila.com
www.produceforkids.com
Amy Mullins
Registered Dietitian/Nutritionist
www.naturesownbread.com
Sources:
www.scandpg.org
Email questions and comments!
[email protected]
www.nutritioncaremanual.org