1. Performance Nutrition for High School Athletes Eat Right, Play Hard
Ruth G. Taylor, MS, RD, LD
UGA Sports Nutritionist

2. Overview What is performance nutrition?
Parent’s role in performance nutrition
Everyday nutrition
Athlete food choices
Before Exercise
During
Recovery
Fluids
Supplements
Healthy eating attitudes/behaviors

3. Keys to Performance Nutrition
Adequate total energy to support growth & activity
Fuel & hydrate before exercise
Stay fueled & hydrated during activity
Recovery after exercise
Maximize nutrients to enhance performance & health: ~50-60% carb; 25-30% fat; 10-20% protein

4. Where Does Nutrition Fit?
Skill Training
Strength & Conditioning
Speed/Agility Training
Athlete
Rest & Recovery
Optimal Nutrition
Injury Rehab
Injury Prevention
Stress

5. Parent’s Performance Nutrition Role
Provide healthy food choices; role model
Positively encourage healthy eating:
“If you can make time for training, you need to make time to EAT RIGHT for training.”
“Food = Energy! You’ve got a tough training/competition schedule tomorrow, be sure to eat well.”
“Your workout is not complete until you eat!”
Avoid setting weight goals, making comments about weight, and/or frequently weighing athletes.

6. Everyday Nutrition Do
Don’t
Eat at least 3 meals a day

7. Skip meals, especially breakfast!!
Everyday Nutrition Do
Don’t
Eat at least 3 meals a day
Skip meals, especially breakfast!!

8. Choose at least 3 food groups at each meal
Everyday Nutrition Do
Don’t
Eat a variety of healthy foods: grains, fruit, veggies, lean protein, low-fat dairy
Choose at least 3 food groups at each meal

9. Everyday Nutrition Do Don’t
Eat a variety of healthy foods: grains, fruit, veggies, lean protein, low-fat dairy
Choose at least 3 food groups at each meal
Leave out any food groups (ex. Fruits and vegetables)

10. Athlete Fit Food Choices Starchy Grains
Whole wheat bread
Wheat pasta
Brown rice
Whole grain cereals: Raisin Bran, Frosted Mini Wheats, Honey Bunches of Oats, Grape Nuts, Granola, All Bran, Fiber One, Kashi cereals, Smart Start
Whole wheat tortillas
Wheat bagels
Bran muffins
Whole wheat crackers: Triscuits, wheat thins, etc
Oatmeal
Grits
Popcorn
Granola bars
Grains are your major source of energy!

11. Athlete Fit Food Choices Fruits & Vegetables
Fresh fruit
Dried fruit –raisins, etc
Canned fruit
Frozen fruit
Applesauce
Fresh vegetables
Canned vegetables
Frozen vegetables
Salsa, tomato sauce
Fruits & Veggies are your Freebies! Packed with vitamins, minerals, fiber and water – you can’t go wrong!!

12. Athlete Fit Food Choices Lean Protein
Chicken
Turkey
Fish
Roast Beef
Lean ground beef
Ham
Beans/Nuts/Seeds
Eggs
Keep it lean by:
Grilling
Baking
Roasting
Broiling
Protein is not a major energy source!
Extra protein does not mean extra muscle!

13. Quantity of Dietary Protein and Whole Body Protein Synthesis
mg/kg/h
a,b: unlike letters are significantly different
Tarnopolsky et. al., J. Appl. Physio. 1992

14. Bulldawg Fit Food Choices Dairy
Milk (skim, 1-2%, chocolate)
Cheese
(slices/shredded)
Cottage cheese
String cheese
Yogurt
Dairy is a great source of protein, calcium & vitamin D!
Keep it low-fat!

15. CAUTION: Foods to LIMIT
Fried Foods – french fries, tater tots, hashbrowns, onion rings, fried chicken, chicken wings, popcorn shrimp, corn dogs, chips, etc
Greasy meats/foods – sausage, bacon, pepperoni, salami, bologna, pizza, etc
Added Fats – mayonnaise, sour cream, creamy dressings (Ranch, Caesar, Blue Cheese, etc), extra cheese, cheese dip, butter, cream cheese, creamy dipping sauces, etc
Extra Sweets – cookies, ice cream, cakes, brownies, doughnuts, pastries, candy bars, candy, sodas, sweet tea, etc
Refined starches – white breads, white bagels, croissants, chips, white rice, etc

16. Eat Before Exercise GOAL: Start well hydrated & fueledDo
Don’t
Eat a meal/snack
Eat pre-practice/game meal of mostly carbohydrates, complimented with lean protein
Hydrate: drink water, powerade or fruit juice
2-3 cups 2-3 hrs pre
8 “gulps” min pre

17. Eat Before Exercise GOAL: Start well hydrated & fueledDo
Don’t
Eat a meal/snack
Practice/play on an empty stomach
Eat pre-practice/game meal of mostly carbohydrates, complimented with lean protein
Load up in a high-fat, high protein meal
Eat candy or sweets
Hydrate: drink water, powerade or fruit juice
2-3 cups 2-3 hrs pre
8 “gulps” min pre
Restrict fluid or drink sodas, sweet tea, alcohol

18. Pre-Practice/Game Meal
Lean protein:
Grilled/baked
chicken, fish,
steak, roast beef
Carbohydrate
options: rice, pasta, bread,
cereal, etc, fruits, &
veggies
3-4 hour pre-event
1/3 plate = lean protein
2/3 plate = carbohydrate
Other examples:
Deli sandwich with cheese/veggies + banana + pretzels
Pancakes + fresh fruit + egg whites
Spaghetti with tomato sauce + salad + bread sticks
Bowl of cereal + 2% milk + glass of OJ + low-fat yogurt

19. Pre-Practice/Game Meal 1/3 plate = lean protein 2/3 plate = carbohydrate choices

21. During Exercise GOAL: Stay hydrated & fueledDo
Don’t
Drink 4-8 “gulps” of water or powerade every min OR oz per hr
Drink at every break, time-out, etc
Practice drinking during training; make it a habit
Drink Powerade when practice is longer than 1 hour, and when training in hot conditions

22. During Exercise GOAL: Stay hydrated & fueledDo
Don’t
Drink 4-8 “gulps” of water or powerade every min OR oz per hr
Don’t chug
Don’t swish and spit
Don’t miss your mouth
Drink at every break, time-out, etc
Skip water breaks
Only drink when thirsty
Practice drinking during training; make it a habit
Give up on fluids if you think they make you sick
Drink Powerade when practice is longer than 1 hour, and when training in hot conditions
Only drink water when practice is longer than 1 hour, and when training in hot conditions

23. After Exercise GOAL: Replenish & repairDo
Don’t
Eat a recovery meal/snack within 30 min.
Focus on carbohydrate and protein
(3-4:1 of carb:prot)
Hydrate: drink water, powerade/fruit juice/milk
2-3 cups per lb. lost
If short on time, try either an energy bar or energy shake

24. How to Recover Do Don’t Eat a recovery meal/snack within 30 min.
Go longer than 1 hour after activity without eating
Focus on carbohydrate and protein
(3-4:1 of carb:prot)
Skimp carbohydrate
Load up in a high-fat, high protein meal
Hydrate: drink water, powerade/fruit juice/milk
2-3 cups per lb. lost
Restrict fluids or drink sodas, sweet tea, coffee, alcohol
If short on time, try either an energy bar or energy shake
Skip the recovery meal/snack

25. Post-Practice/Game Snack Ideas (within 30 min after practice)
Peanut butter sandwich, tuna sandwich, peanut butter crackers, cheese crackers, fruit smoothie, Gatorade Nutrition Shake, Gatorade Recovery Bar, Powerbar, low-fat chocolate milk, yogurt + cereal, bowl of cereal
Meal Ideas (within 30 min after practice or within 2 hours after recovery snack)
Spaghetti and meatballs with marinara
Grilled chicken, rice, green beans
Regular hamburger, baked potato, salad
Turkey Sub sandwich, loaded with veggies, pretzels, fruit smoothie
Chili topped with cheese, wheat rolls

26. Inadequate oxygen to exercising muscle
Fluids & Hydration
Fluid Loss
Blood volume
Inadequate oxygen to exercising muscle
Exhaustion
Poor Performance

27. Hydration Do Don’t Drink at every meal
Carry a water/powerade bottle with you on campus
Drink during practice/game
Choose water, powerade, regular milk, chocolate milk, 100% fruit juices, vegetable juices
Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration

28. Hydration Do Don’t Drink at every meal Forget to drink at meals
Carry a water/powerade bottle with you on campus
Skip drinking between meals
Drink during practice/game
Skip drinking
Choose water, powerade, regular milk, chocolate milk, 100% fruit juices, vegetable juices
Only drink sodas, sweet tea, kool-ade, HI-C, alcohol, coffee
Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration

29. Supplements Dietary supplements should never replace food
There is no “magic” pill/powder for sports performance
Generally not recommended for the high school athlete
Little, if any, literature to support safe and/or effective supplementation in the adolescent athlete
Dietary supplements should never replace food
Regular daily multivitamin-mineral supplement (i.e.Centrum, Flinstones, etc)
Popular: creatine, amino acids, ephedrine, caffeine, androstenedione
22-25% of high school seniors reported using creatine.

30. Unhealthy Food Attitudes
Extreme fear of gaining weight
Obsessively counting calories
Preoccupied with
the desire to be thinner,
food
thoughts of having fat on your body
Fear of fat and/or carbohydrates
Feel extremely guilty after eating

31. Unhealthy Eating Behaviors
Food restriction; starvation
Vomiting to control weight
Use of laxatives to control weight
Use of diet pills to control weight
Eating binges where you feel out of control

32. What to do if you feel an athlete is harming themselves?
Get support –speak a health professional. Learn about disordered eating.
Privately speak with child – addressing your concern for health gently but persistently.
Privately speak with the parent – addressing your concern for their child’s health. Provide resources for help.
Encourage athlete and parents to seek medical help.
Don’t comment on athlete’s food, weight or appearance.
Don’t force or make meals a battleground.

33. Questions? Thank You! Ruth Taylor, MS, RD, LD Sports Nutritionist

34. Resources for More Information
Gatorade Sports Science Institute
Powerbar:
UGA Sports Nutrition:
American Dietetic Association :
American College of Sports Medicine:
National Collegiate Athletic Association Nutrition and Sport Performance:
United States Olympic Committee:
Nancy Clark’s Sports Nutrition Guidebook, published by Human Kinetics