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

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Presentation on theme: "Performance Nutrition for High School Athletes Performance Nutrition for High School Athletes Eat Right, Play Hard Ruth G. Taylor, MS, RD, LD UGA Sports."— Presentation transcript:

1 Performance Nutrition for High School Athletes 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? Parents 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? Athlete Optimal Nutrition Rest & Recovery Strength & Conditioning Injury Rehab Skill Training Speed/Agility Training Stress Injury Prevention

5 Parents 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! Youve 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 DoDont Eat at least 3 meals a day

7 Everyday Nutrition DoDont Eat at least 3 meals a daySkip meals, especially breakfast!!

8 Everyday Nutrition DoDont Eat a variety of healthy foods: grains, fruit, veggies, lean protein, low-fat dairy Choose at least 3 food groups at each meal

9 n Everyday Nutrition DoDont 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 cant 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 a aa b b a a,b: unlike letters are significantly different Tarnopolsky et. al., J. Appl. Physio Whole Body Protein Synthesis mg/kg/h

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 & fueled DoDont 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 & fueled DoDont Eat a meal/snackPractice/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 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 Lean protein: Grilled/baked chicken, fish, steak, roast beef Carbohydrate options: rice, pasta, bread, cereal, etc, fruits, & veggies

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

20

21 During Exercise GOAL: Stay hydrated & fueled DoDont 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 & fueled DoDont Drink 4-8 gulps of water or powerade every min OR oz per hr Dont chug Dont swish and spit Dont 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 & repair DoDont 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 DoDont 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 Fluids & Hydration Fluid Loss Blood volume Inadequate oxygen to exercising muscle Exhaustion Poor Performance

27 Hydration DoDont 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 DoDont Drink at every mealForget to drink at meals Carry a water/powerade bottle with you on campus Skip drinking between meals Drink during practice/gameSkip 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 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)

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 childs health. Provide resources for help. Encourage athlete and parents to seek medical help. Dont comment on athletes food, weight or appearance. Dont 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: performance/index.html United States Olympic Committee: Nancy Clarks Sports Nutrition Guidebook, published by Human Kinetics


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