Presentation on theme: "Performance Nutrition for High School Athletes Eat Right, Play Hard"— Presentation transcript:
1 Performance Nutrition for High School Athletes Eat Right, Play Hard Ruth G. Taylor, MS, RD, LDUGA Sports Nutritionist
2 Overview What is performance nutrition? Parent’s role in performance nutritionEveryday nutritionAthlete food choicesBefore ExerciseDuringRecoveryFluidsSupplementsHealthy eating attitudes/behaviors
3 Keys to Performance Nutrition Adequate total energy to support growth & activityFuel & hydrate before exerciseStay fueled & hydrated during activityRecovery after exerciseMaximize nutrients to enhance performance & health: ~50-60% carb; 25-30% fat; 10-20% protein
4 Where Does Nutrition Fit? Skill TrainingStrength & ConditioningSpeed/Agility TrainingAthleteRest & RecoveryOptimal NutritionInjury RehabInjury PreventionStress
5 Parent’s Performance Nutrition Role Provide healthy food choices; role modelPositively 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 NutritionDoDon’tEat at least 3 meals a day
7 Skip meals, especially breakfast!! Everyday NutritionDoDon’tEat at least 3 meals a daySkip meals, especially breakfast!!
8 Choose at least 3 food groups at each meal Everyday NutritionDoDon’tEat a variety of healthy foods: grains, fruit, veggies, lean protein, low-fat dairyChoose 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 dairyChoose at least 3 food groups at each mealLeave out any food groups (ex. Fruits and vegetables)
10 Athlete Fit Food Choices Starchy Grains Whole wheat breadWheat pastaBrown riceWhole grain cereals: Raisin Bran, Frosted Mini Wheats, Honey Bunches of Oats, Grape Nuts, Granola, All Bran, Fiber One, Kashi cereals, Smart StartWhole wheat tortillasWheat bagelsBran muffinsWhole wheat crackers: Triscuits, wheat thins, etcOatmealGritsPopcornGranola barsGrains are your major source of energy!
11 Athlete Fit Food Choices Fruits & Vegetables Fresh fruitDried fruit –raisins, etcCanned fruitFrozen fruitApplesauceFresh vegetablesCanned vegetablesFrozen vegetablesSalsa, tomato sauceFruits & Veggies are your Freebies! Packed with vitamins, minerals, fiber and water – you can’t go wrong!!
12 Athlete Fit Food Choices Lean Protein ChickenTurkeyFishRoast BeefLean ground beefHamBeans/Nuts/SeedsEggsKeep it lean by:GrillingBakingRoastingBroilingProtein 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/ha,b: unlike letters are significantly differentTarnopolsky et. al., J. Appl. Physio. 1992
14 Bulldawg Fit Food Choices Dairy Milk (skim, 1-2%, chocolate)Cheese(slices/shredded)Cottage cheeseString cheeseYogurtDairy is a great source of protein, calcium & vitamin D!Keep it low-fat!
16 Eat Before Exercise GOAL: Start well hydrated & fueled DoDon’tEat a meal/snackEat pre-practice/game meal of mostly carbohydrates, complimented with lean proteinHydrate: drink water, powerade or fruit juice2-3 cups 2-3 hrs pre8 “gulps” min pre
17 Eat Before Exercise GOAL: Start well hydrated & fueled DoDon’tEat a meal/snackPractice/play on an empty stomachEat pre-practice/game meal of mostly carbohydrates, complimented with lean proteinLoad up in a high-fat, high protein mealEat candy or sweetsHydrate: drink water, powerade or fruit juice2-3 cups 2-3 hrs pre8 “gulps” min preRestrict fluid or drink sodas, sweet tea, alcohol
21 During Exercise GOAL: Stay hydrated & fueled DoDon’tDrink 4-8 “gulps” of water or powerade every min OR oz per hrDrink at every break, time-out, etcPractice drinking during training; make it a habitDrink Powerade when practice is longer than 1 hour, and when training in hot conditions
22 During Exercise GOAL: Stay hydrated & fueled DoDon’tDrink 4-8 “gulps” of water or powerade every min OR oz per hrDon’t chugDon’t swish and spitDon’t miss your mouthDrink at every break, time-out, etcSkip water breaksOnly drink when thirstyPractice drinking during training; make it a habitGive up on fluids if you think they make you sickDrink Powerade when practice is longer than 1 hour, and when training in hot conditionsOnly drink water when practice is longer than 1 hour, and when training in hot conditions
23 After Exercise GOAL: Replenish & repair DoDon’tEat a recovery meal/snack within 30 min.Focus on carbohydrate and protein(3-4:1 of carb:prot)Hydrate: drink water, powerade/fruit juice/milk2-3 cups per lb. lostIf 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 eatingFocus on carbohydrate and protein(3-4:1 of carb:prot)Skimp carbohydrateLoad up in a high-fat, high protein mealHydrate: drink water, powerade/fruit juice/milk2-3 cups per lb. lostRestrict fluids or drink sodas, sweet tea, coffee, alcoholIf short on time, try either an energy bar or energy shakeSkip 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 cerealMeal Ideas (within 30 min after practice or within 2 hours after recovery snack)Spaghetti and meatballs with marinaraGrilled chicken, rice, green beansRegular hamburger, baked potato, saladTurkey Sub sandwich, loaded with veggies, pretzels, fruit smoothieChili topped with cheese, wheat rolls
26 Inadequate oxygen to exercising muscle Fluids & HydrationFluid LossBlood volumeInadequate oxygen to exercising muscleExhaustionPoor Performance
27 Hydration Do Don’t Drink at every meal Carry a water/powerade bottle with you on campusDrink during practice/gameChoose water, powerade, regular milk, chocolate milk, 100% fruit juices, vegetable juicesChildren 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 campusSkip drinking between mealsDrink during practice/gameSkip drinkingChoose water, powerade, regular milk, chocolate milk, 100% fruit juices, vegetable juicesOnly drink sodas, sweet tea, kool-ade, HI-C, alcohol, coffeeChildren 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 performanceGenerally not recommended for the high school athleteLittle, if any, literature to support safe and/or effective supplementation in the adolescent athleteDietary supplements should never replace foodRegular daily multivitamin-mineral supplement (i.e.Centrum, Flinstones, etc)Popular: creatine, amino acids, ephedrine, caffeine, androstenedione22-25% of high school seniors reported using creatine.
30 Unhealthy Food Attitudes Extreme fear of gaining weightObsessively counting caloriesPreoccupied withthe desire to be thinner,foodthoughts of having fat on your bodyFear of fat and/or carbohydratesFeel extremely guilty after eating
31 Unhealthy Eating Behaviors Food restriction; starvationVomiting to control weightUse of laxatives to control weightUse of diet pills to control weightEating 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.
34 Resources for More Information Gatorade Sports Science InstitutePowerbar: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