Transcript Performance Nutrition for the Young Athlete

Fueling for Football
Katie McInnis, RD
Doctoral Candidate,
Nutritional Sciences
What is performance nutrition?
 Fueling the athlete before, during and
after their sporting event to maximize
performance and recovery time
 Providing adequate but not excessive
energy from carbohydrate, fat and protein
specific to age, nutritional requirements
and sport
 Personalizing diet taking into account
personal preferences and tolerances
 Nutrient Timing
The Role of Nutrition
Genetics
Hydration
Nutrition
Performance
Training
Recovery
The Role of Nutrition
Genetics
Hydration
Nutrition
Performance
Training
Recovery
Effects of Poor Nutrition
 Fatigue
 Decreased performance
 Weight loss or gain
 Injury
 Micronutrient deficiency
 Prolonged soreness
 Anemia
Food is Fuel
 Food is the fuel that athletes use to practice and
compete at their best
 Under-fueling can cause performance to suffer
 High school athletes tend to:
 Skip breakfast
 Eat at least one meal at school
 Come to practice 4-5 hours after their last fueling
Grab & Go
Breakfast Ideas
 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
Maintaining your Fuel Tank
 Eat breakfast- even if it’s small
 Liquid meal supplements may
be useful when in a hurry or
during long periods of time
without eating
 Focus on “grab & go” foods
 Focus on foods with
carbohydrate and protein
• Toast with
Peanut butter
• Fruit/Dried
fruit
• Low fat milk or
yogurt
• Trailmix/nuts
• Granola/cereal
• Bagel with
turkey & cheese
• 2 eggs
• Pretzels
• Water
• 100% juice
• Energy bar
• Sports Drink
Daily Requirements
 50% of calories should come from carbohydrate
 If getting adequate calories, most teen athletes
do not have increased protein requirements
 Studies suggest most adolescent athletes ingest
adequate protein to meet athletic needs
 Fat intake should comprise 20-35% of total
calories
 Nuts, seeds, oils, seafood
Athlete’s Plate- Easy Workout
Day
Athlete’s Plate- Moderate
Workout Day
The Athlete’s Plate- Hard
Workout Day
Pre-Game
 Most of the pre-game meal is dictated by what the
athlete can tolerate
 Ideally, give a snack high in long-acting
carbohydrate, low in fat
 Oatmeal
 Wheat bread
 Cheerios
 If giving a fast-acting carbohydrate, athlete must
have carbohydrate during competition
 Gatorade
 Gels
 Juice (not recommended)
 NO energy drinks!
During Game
 If athlete primed with short-acting carbohydrate,
fuel must be provided in small increments
throughout competition starting at beginning
 If athlete primed with longer-acting
carbohydrate, sports drink needed after ~30-45
mins of competition
 In summer, athletes prone to cramping MUST
have electrolyte solution ready
 Gatorade
Post-Game
 Feed as soon as possible
 Greatest potential for recovery when athlete eats
<30 mins following competitions
 Refuel with something that provides
carbohydrates and proteins in ~ 4:1 or 3:1 ratio
 Chocolate milk!
 White bagel and 2 Tbsp peanut butter
 Eat a complete meal 1-2 hours after immediate
snack
• Grilled boneless, skinless chicken
breast
• Pasta with tomato sauce
• Steamed broccoli
• Lowfat/skim milk
•
•
•
•
•
Roast Beef
Baked Potato
Salad with lowfat dressing
Fruit Salad
Juice
Recovery snacks
What is the best option for a recovery snack?
Recovery snacks
What is the best option for a recovery snack?
Dehydration
 Can cause:
 Muscle cramps
 Joint pain
 Dry mouth
 Fatigue
 Nausea
 Exhaustion
 Heat stroke
 Headache
 Increased recovery time
 Decreased immunity
 Increased muscle soreness
Hydration Needs
 In adolescents, dehydration of 1% can
negatively affect performance
 Calculate sweat rate
 Weigh before and after event
 For every pound lost, replace with 16-24oz
fluid
 Check the color of your urine in the am
 Stage 1-3 is hydrated, >3 indicates
dehydration
What counts as fluid?
 Water
 Flavored water drinks (Crystal Light)
 Sports Drinks
 Tea
 Coffee
 Fruit juice
 Smoothies
 Jello
 Soup
 Fruits
 Vegetables
Hydration on Game Day
When to Drink
Amount
2 hours before
2-3 cups
15 minutes before
1-2 cups
Every 15 minutes during
1-1.5 cups
After activity
16-24 ounces for every pound
lost
Including sodium at meals/snacks as well as postpractice can help retain ingested fluids, stimulate
thirst and replace electrolytes
Fluid Fumbles
 Avoid sweetened beverages such as soda, lemonade,
sweet tea, “energy drinks,” etc. (unless you are trying to
gain extra fat)
Check out the amount of sugar in these drinks! This will make your
energy crash and be stored on your body easily as fat. Not
performance fuel!
“Energy Drinks” not only have excessive
sugar, but also are high in caffeine, and
other stimulants. Some may even have
banned ingredients. If you need one of
these to have energy, something is not right
with your fueling plan – ask to see the sports
dietitian!
Supplement Savvy
 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.
 Just because a label does not list a banned
substance, does not mean it is not there.
Nutrition to Gain Weight
 Gaining weight is easy!
 Gaining lean weight takes work
 Eat more frequently
 Never skip breakfast
 Skipping can cut ¼-1/3 of total calories for the day
 Protein at each meal and snack
 Pack high calorie snacks
 Trail mix, dried fruits
 Add fluids at meals that contain calories
 Adequate strength training
 Increasing calorie intake by 500 calories per day = 1
pound of weight gain/week
Nutrition to Lose Weight
 Decreasing calories by too much or too quickly can
result in loss of muscle
 Decrease total calorie intake by ~500 calories/day
 Fill up on fruit and veggies
 Cut back in the off season
 Get adequate protein- include at each meal and snack
 Don’t skip meals
 Make your calories count!
 Decrease sugary drinks and focus on nutrient dense food
Thank you!
 Katie McInnis: [email protected]