Applied Sports Nutrition Science by 8TUgK1

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									           Eat 2 Win
with Cutting Edge Nutrition Science



                 Emily Edison, M.S., R.D.
                 Western Washington WINForum Coordinator
                 Sports Dietitian, Momentum Nutrition & Fitness
About WINForum




 For more information visit www.winforum.org or e-mail
      questions/ comments to info@winforum.org
WINForum Online
Make the Game Plan Work For You




  Find it in Downloadable Materials at www.winforum.org
This is Not Rocket Science

    Poor nutrition = Poor performance




Winning Nutrition = Winning Performance
Put me in coach…


   One of the
    athlete’s #1
    sources of
    nutrition-related
    info is their
    coach
Carbs are Good? Or Bad?
Carbohydrates are the #1 Source of
    Energy for Your Muscles


Carbohydrates
(bagel, pasta, fruit, dairy)
                                 Glycogen
                               (stored in muscle and
                                        liver)


         Glucose
        (energy in use)
Carbohydrate Recommendations


   Diet should be high in
    carbohydrate (CHO)
    –   60% of total caloric intake
    –   6-7 g CHO/kg BW
 Eat carbs at each eating interval
 Most carbs should be complex or
 high quality
Good Carbs vs. Occasional Carbs

    Whole Grains      Watch for: THE “C” WORD
    Dairy              –   Chips
    Pasta              –   Cookies
                        –   Candy
    Rice
                        –   Cakes
    Potato
                        –   Crispy Stuff
    Corn               –   Creamy Stuff
    Fruits             –   Coke
    Veggies
Does Eating More Protein = Bigger
Muscles?




                                    ?
No! More Protein ≠ Bigger Muscles

   Rebuild and repair tissues broken down during exercise
   Protein recommendations
     – Strength/aerobic athletes .6-.9 g/lb bw
     – 15 – 18% of total energy


    EX: 140lb swimmer: 160lb x .6g/lb = 96 grams

           1c. milk on cereal = 18g
           Granola Bar = 8g
           Turkey Sandwich = 30g
           Energy Bar=15g
           5 oz chicken breast = 34g
           1c. Mashed Potatoes = 8g
           2 cup milk = 16g            = 129 grams total
Do athletes need protein
supplements?

   Vegetarian Athletes
   Athletes with limited
    caloric intake
   Athletes who train
    multiple times daily
Does eating fat make us fat?




                 V
Eating Fat Does NOT Make You Fat


   Provides energy (at lower intensities)
   Transports fat-soluble vitamins
   Helps the body make hormones
   Makes you feel satisfied
   May delay gastric emptying- important
    to time fat intake outside of competition

   25% of total energy
Good Fat vs. Not as good Fat

        Good Fats                          Not as good Fats
         –   Unsaturated                     –   Hydrogenated
                 Canola, Olive              –   Trans
         –   Comes from nuts and             –   Saturated- animal
             plants                              fat
         –   Omega 3 Fats
                 Fish, walnuts, flax,
                  supplement
Energy Filled Eating Plan

                     Breakfast
                     Snack
                     Lunch
                     Snack
                     Dinner
                     Snack (if hungry)
Breakfast Really is For Champions

   People who skip breakfast (and other
    meals) tend to have a slower
    metabolism
   Maintains energy, builds a base
   Eat at least 10 grams of healthy fat
    with breakfast
   Quick ideas:
    –   Whole grain bagel w/cream cheese and
        fruit
    –   Granola and nuts cereal w/non-fat milk
        and fruit
    –   Toaster waffles with peanut butter, non-
        fat milk and fruit
Lunch and Dinner

   Focus on carbs
   Lean proteins
   Healthy fats
   Meal Ideas
    –   Think color
    –   Seek easy recipes online
    –   Make meals and freeze
Grain        Veggie      Protein      Fat           Hydrate
Rice Pasta   Frozen or   Fish         Oils          Milk Water
Potato       Fresh ok    Chicken      Avocado       Soup
Cous Cous    Add to      Pork Beef    Nuts Olives   Juicy Fruits
Gnocchi      soups and   Beans        Dressing      Diluted
Bread        sauces      Eggs         Cheese        Juice



Spaghetti, 1-3 cups                Chicken Breast, 4 oz
Marinara & meat sauce, 1cup        Wheat Roll, 1-2
Parmesan cheese, 2 T.              Baked Potato, 1 med
Breadsticks, 1-2                   Cottage Cheese ½ cup
Green Salad w/Vinaigrette          Broccoli, 1 c.
Low-fat milk, 1 cup                Low-fat milk, 1 cup
What Their Day MIGHT Look Like

   Breakfast:                    Post Workout snack:
    too lazy to get up             Chips from friend

   Midmorning Snack:             Dinner:
    forgot it…                     Spaghetti with tomato sauce
                                   Garlic Bread
   Lunch:
    2 pieces pepperoni pizza      After Dinner Snack:
    Gatorade                       Handful Doritos
                                   Ice Cream Sandwich
                                   4 Cookies
                                   2 pieces leftover pepperoni
                                   pizza
Winning Sport Nutrition Day

   Breakfast:                  Post Workout snack:
    1 cups cooked oatmeal        1 Energy Bar
    1 cup 1% milk
    1/4 cup raisins             Dinner:
                                 5 oz grilled salmon
   Midmorning Snack:            1.5 cup pasta
    Cheese stick                 2 cup salad w lt dressing
    1 large piece of fruit       1 cup 1% milk

                                After Dinner Snack:
   Lunch:                       Yogurt w ¼ c Granola
    Turkey Sandwich
    1 banana
    1 chewy granola bar
Am I Eating the Right Foods?

   Use this checklist:
    –   3-5 Fruits (tennis ball)
    –   3-5 Veggies (1/2 cup)
    –   3-4 Dairy (1 cup or 1.5 oz)
    –   3-4 Meat Protein Servings (3-
        4 oz)
    –   8-14 Grain Servings (1 slice,
        ½ cup)
    –   A couple extras (cookie,
        salad dressing)
Eating for Performance: Pre-Game

   Why is it important?
    –   Prevent low blood sugar
        (fatigue & dizziness)
    –   Fuel your body
    –   Satisfy the mind
    –   To settle the stomach by
        absorbing gastric juices
    –   Top off glycogen stores
    –   Help subside hunger
Pre-Game Recommendations

   Eat familiar foods
   Experiment before practice
    NOT games
    –   Nervous or queasy stomach?
           Try liquid meals
           Eat well the day before
   Limit high fat foods
   Allow time for digestion
    –   2-3 hours for meal
   Hydrate!!
Game On! Nutrition During Exercise


   Replace fluid losses
       Use online sweat calculator
   Drink fluids
   Maintain blood glucose
    –   30-60 g CHO/hour = 16 oz+
        sports drink/hr
   Eat snacks
Post Exercise Replenishment

   REMEMBER 3 R’s: Replace (carbs) Re-
    hydrate, and Recover
   Eat/drink carbohydrate and protein
    IMMEDIATELY following practice
    (within 30 minutes)
   Then eat a meal (within 1-2 hour)
    –   High carb, low fat, moderate protein
    –   Include plenty of water
   REST
Post Practice Recovery Ideas

      Bowl of cereal, milk, banana
      Turkey sandwich, 8 oz sports drink
      1 c of beans and rice
      Peanut butter and jelly sandwich
      2 Tbsp Peanut butter & banana, 8 oz. sports drink
      6 oz yogurt, 1 apple, granola bar
      1 whole wheat bagel, 2 Tbsp peanut butter
      8 oz smoothie
      Low-fat chocolate milk is a great recovery beverage!

   DON’T FORGET ABOUT POST GAMES
Why Chocolate Milk?


                Readily available
                Relatively inexpensive
                Similar kcal content as
                 carbohydrate
                 replacement beverages
                CHO: PRO ratio
                Provides fluids, sodium
                High in calcium
Hydration is KEY!

Cool fluids before, during and after activity
Before:
  –   20 oz fluid: 2-3h prior to event
  –   8 oz during active warm up
  –   1 oz = 1 swallow/gulp
During (Drink on a schedule):
  –   Individual plan is IDEAL!
  –   ~8 oz every 15 minutes (NATA)
After:
 Weigh before and after exercise :
  –   Drink 16-24 fl oz of fluid for every pound lost
Choosing Fluids

   Flavor & temperature important
   Plain water may not be enough
    –   Electrolytes and blood sugar need replacing
   Sports drinks encourage drinking
    –   Clear water bottles encouraged
   Avoid high sugar drinks – absorbed more
    slowly, increase stomach cramps and
    nausea
    –   6-8% CHO solution
   Undiluted fruit juices - too much
    carbohydrate causing GI discomfort
What About Energy Drinks?

   Fueled by caffeine
   Not well labeled (5-500 mg caffeine)
   Do not know how other “energy” ingredients
    react with caffeine
   No regulation
   Citicoline, tyrosine, phenylalanine, taurine,
    malic acid, glucuronolactone and caffeine
   Effect on liver and other organs?
   Provide a higher concentration of
    carbohydrates
   Higher likelihood of crash and burn effect
Break the “Losing Cycle”




         Feel
      Frustrated
      with lack of
       “results”
Weight Loss

                 Slow & gradual
                 Off season
                 Aim for a healthy weight
                  range
                 Do NOT make any
                  recommendations for
                  weight to entire team
Healthy Weight (Muscle) Gain

  Add 300-500 calories per day
  Eat frequently- have a plan
  Include pre- and post exercise
   snacks with protein
  Go back for seconds
Are Supplements Needed?

   May need a Multi-Vitamin
   Omega 3 Supplement (Fish Oil) is
    beneficial for heart health and recovery
   Vitamin D and iron as needed by blood



    test
    Calcium as needed
    BE AWARE: Certain supplements can
    cause dehydration
                                               ?
   Sports supplements are not regulated
    by the FDA and should be avoided
    **BEFORE taking ANY supplement, check restrictions
      for ALL ingredients and check with a professional
          (doctor/dietitian) to see if it is safe for YOU
Cheat Sheet: Top 5 Tips for Athletes

       Eat 3 meals and 2-3 snacks every day
       Eat 3 foods at meals
    –    Need to combine carbohydrate, protein, and fat
       Combine at least 2 macronutrients at snacks
       Eat breakfast every day
    –    Make sure it is enough
       Eat every 3-4 hours
For More Information Visit These Sites

 WINForum : www.winforum.org
 Momentum Nutrition & Fitness:
  www.momentum4health.com
 Academy of Nutrition & Dietetics:
  www.eatright.org
 MyPlate: www.choosemyplate.gov
 PowerBar: www.powerbar.com
Go Help Your Athletes Eat to WIN!

								
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