1. Sports Diet Dilemmas
Learn Facts About Sports Nutrition, Energy Drinks & Dietary Blunders
Emily Edison, MS, RD Sports Dietitian
WINForum Coordinator
Owner Momentum Nutrition & Fitness

2. Since 2003 the WINForum has
conducted objective nutrition clinics & provided sports nutrition information
taken questions from student athletes and provide credible responses from objective registered dietitians.
encouraged a healthy sports based diet of fruits, vegetable, whole grains, lean protein, and low-fat and fat free dairy

3. Follow the WINForum Online
WINForum.org
Summaries from WINForum clinics
Downloadable Sports Nutrition Game Plan
Facebook.com/WINForum
Updated daily with healthy eating ideas for athletes
Q&A with coaches, athletes and nutritionists
Twitter.com/WINForum_org
Trending nutrition topics for coaches and parents
Send tweets to our dietitians!

4. Coaches, athletes and trainers want to know…
The difference between ‘fast food’ and ‘fatty foods’
Media influence on the athlete
Understanding portion sizes
Foods for healing injuries
Tips to keep muscle, but lose fat
Common game day mistakes

5. For more information, go to WINForum.org
Fast Food vs Fat Food
Eat healthy at fast food :
Skip the sauces
Order baked or grilled
Order a smaller size
Drink milk instead of soda
Frequent healthier choices:
Quiznos, Subway, Chipotle
Customize ingredients, fresh choices,
For more information, go to WINForum.org

6. How does the image of ‘perfection’ in the media affect our athletes?
Pictures are PhotoShopped
If Barbie were a real woman, she would be 5'9" tall, 110 lbs, have a 39" bust, an 18" waist, 33" hips and a size 3 shoe.
Athletes cannot look like this and have energy on the field
For more information, go to WINForum.org

7. Does she look healthy to you?
Before
After photoshop
Does she look healthy to you?

8. How do I know how much food should be in my portion?
Significant changes in portions over years
Your portion depends on your activity level and goals
Be aware when reading labels
A single packet of food can be 2 or more servings
For more information, go to WINForum.org

9. Portions: 20 years ago vs. now

10. MyPlate Use MyPlate as a portion guide
A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy

11. 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)
For more information, go to WINForum.org 11

12. How to remember serving sizes…
By comparison:
1 cup dried cereal = baseball
3 oz cooked meat = deck of cards
Small baked potato = computer mouse
½ cup = tennis ball
1½ oz cheese = 3 (1 inch) cubes
2 tbsp peanut butter = 1 golf ball
For more information, go to WINForum.org

13. What foods that can help with healing injuries?
Optimize vitamin, mineral status (Ca, Zn, Fe, D, Mg, A)
Ensure adequate protein
Modify calorie intake
Get support for depression and disordered eating

14. Eat the Rainbow!
Three + colors at each meal

15. Are all calories created equal?
Candy vs whole grains
Short term energy vs. longer lasting nutrient rich energy
Closer to earth more nutrition
BUT- be aware of fiber’s effect on sports performance
For more information, go to WINForum.org

16. What are some ‘health foods’ that are actually unhealthy?
Diet soda – artificial sweeteners
Sugar Free Popsicles
Rice cakes – lacks nutritional content, pair with PB
Fruit cocktail juice – limited real fruit, sugar added
Fruit Roll-ups
For more information, go to WINForum.org

17. How do I gain muscle while losing fat?
Eat more when you are more active
Choose high carbohydrate, moderate protein, nutrient dense foods
Choose foods that are baked or grilled, not fried
Limit sugary foods
Never skip breakfast
This starts with breakfast
For more information, go to WINForum.org

18. For more information, go to WINForum.org
Why not a “fad diet”?
Lose weight, but also lose energy
Weight gain after diet is complete
Change in mood
Can lead to more serious problems such as eating disorders
For more information, go to WINForum.org

19. Winning at Losing 19

20. What are some common game day mistakes?
Trying new foods
Not staying hydrated
Consuming energy drinks
Eating too much or too little food
For more information, go to WINForum.org

21. Are energy drinks a good way to get a boost of energy on the field?
Claims of ‘no crash’ are not true (not regulated by FDA)
Lots of caffeine; harmful substances not FDA approved
Players can test positive on drug tests from energy drinks
Concentration of sugar is at least 3x sports drinks
For more information, go to WINForum.org

22. The Sports Nutrition Game Plan – Make it Work for You!22

23. Energy Filled Eating Plan
Breakfast
Snack
Lunch
Dinner
Snack (optional, are you hungry?)
**Time meals and snacks no more than 3-4 hours apart**
For more information, go to WINForum.org 23

24. Nutrition Pre-Exercise- Eat & Drink
Stay hydrated daily
Check urine color
2–3 hours before exercise: Drink 14–20 oz
During active warm-up: 8 fl oz, about 8 swallows/gulps
For more information, go to WINForum.org 24

25. Breakfast: Build a base
Did you know? People who skip breakfast tend to have a slower metabolism
Eat 1/3 (or more) of your calories at BREAKFAST 25

26. What’s Next? Lunch! Carbohydrate driven with protein and a little fat
3 or more foods
Turkey bagel sandwich, mango, yogurt, granola bar
Chicken burrito, berries, milk
PB and J, low fat yogurt, banana
Ham and cheese rollup, juice, wheat crackers 26

27. Snack Attack Low in fat, high in carbs!
Sports Bars
Low-fat muffin and skim milk
Microwaved egg (1.5 min) on English muffin
Fruit and yogurt with whole wheat bagel
Yogurt with granola
Toaster waffle w/ peanut butter and jam
String cheese and fruit
Boost sport drink
Fig Newtons
Crackers + Cheese
Trail Mix
Peanut Butter Pretzels
HB egg with Bread
For more information, go to WINForum.org 27

28. Game On! Nutrition During Exercise
Replace fluid losses and maintain blood glucose for performance
Use online sweat calculator
30-60 g CHO/hour = 16 oz+ Gatorade/hr
Eat snacks provided at half- time
Drink fluids throughout the game
For more information, go to WINForum.org 28

29. Post Exercise: Re-hydrate, Re-Fuel, Rest
Weigh yourself before and after exercise. For every pound you lose, drink fluid ounces.
Athletes carry a water bottle
Cool flavored drinks seem to assist in hydration
For more information, go to WINForum.org 29

30. Re-Fuel: Sample Post Workout Ideas (carb and protein)
Yogurt and Yogurt Drinks
Granola bar and string cheese
Muffin (w nuts)
Fruit and bagel
What do you eat??

31. For more information, go to WINForum.org
Why Chocolate Milk?
Chocolate milk and sport drink equally effective in refueling athletes for repeated bout of exercise
Endurox R4 50% less time to exhaustion
Perfect 3-4g carb:1g protein ratio
For more information, go to WINForum.org 31

32. Dinner: Re-fuel continued…
Carbohydrate driven meal with lean protein and healthy fat
Divide plate into thirds
Samples:
Salmon, green beans, brown rice, milk
Chicken and veggie pasta, green salad, milk
Quinoa salad, steamed broccoli, yogurt parfait
For more information, go to WINForum.org 32

33. Top Sport Nutrition Tips
WINForum Sports Nutrition Game Plan
Coaches: ask students to use the PLAN
Allow time to hydrate and fuel at practice and games
Remind athletes to REST
For more information, go to WINForum.org 33

34. Where to go for more info:
WINForum :
Momentum Nutrition & Fitness:
American Dietetics Association:
MyPlate:
PowerBar:
For more information, go to WINForum.org

35. For more information contact:
Emily Edison, MS, RD
WINForum Coordinator
For more information contact: