Presentation on theme: "“TEAMING up with Nutrition” Sports Nutrition for Team Sports"— Presentation transcript:
1 “TEAMING up with Nutrition” Sports Nutrition for Team Sports Kelly Pritchett, PhD, RD, CSSDBoard Certified Specialist in Sports DieteticsAssistant Professor in Nutrition & Exercise ScienceCentral Washington University
2 The WINForum was created to help coaches, trainers, parents, teachers and student athletes understand the value of good nutrition for peak athletic and academic performance.
3 Follow the WINForum Online WINForum.orgSummaries from WINForum clinicsDownloadable Sports Nutrition Game PlanFacebook.com/WINForumUpdated daily with healthy eating ideas for athletesQ&A with coaches, athletes and nutritionistsTwitter.com/WINForum_orgTrending nutrition topics for coaches and parentsSend tweets to our dietitians!
4 Why You??An athletes #1 source for nutrition information is their COACHCoaches can play a major role in developing healthy eating habits for lifeCoaches can help athletes make nutrition a priority
6 Athlete Nutrition Overview Benefits:Enhanced recoveryBest weightReduced risk of injury and illnessEnergyConfidenceConsistencyLifelong benefitsA well-chosen diet offers many benefits to all athletes, irrespective of event, sex, age or level of competitionEnhanced recovery within and between workouts and eventsAchievement and maintenance of an ideal body weightA reduced risk of injury and illnessConfidence in being well-prepared for competitionConsistency in achieving high-level performanceEnjoyment of food and social eating occasionsLifelong benefits
7 Athlete Nutrition Overview Common challenges:Athlete Nutrition OverviewLack of knowledgePoor choices when shopping or dining outBusy lifestyleAccessSupplements and sports foodsMany athletes do not meet their nutrition goals. Common challenges include:Poor knowledge of foods values and inadequate cooking skillsPoor or outdated knowledge of sport nutritionPoor choices when shopping or dining outBusy lifestyle – “not enough time” to buy or eat appropriate foodsOveruse of supplements and sports drinksPoor availability of good food and drink choicesIndiscriminate use of supplements and sports foods
8 The Sports Nutrition Game Plan – Make it Work for You! Accurate up to date sport nutrition information- written by sports RD’sHandouts easy to use and directed towards performanceReminds players the importance of fueling and hydrating before, during and after exerciseUpdates are available on8
9 General Nutrition Tips 1. Eat every 2-3 hours2. Get lean protein at every meal3. Eat healthy fats every day. Limit trans fats and fried foods4. Pre-, during, and post-training/game nutrition is actually one big meal, and it is the most important meal of the day6. Eat vegetables at every opportunity7. Drink fluids
10 Energy Filled Eating Plan Meals and Snacks < 3-4 hours apartBreakfastSnackLunchDinnerSnack if hungryBreakfastSnackLunchDinnerSnack (optional, are you hungry?)**Time meals and snacks no more than 3-4 hours apart**Eat the most when you need the most (during the day)Choose high carb, mixed with protein foodsChoose baked or grilled, not friedDo not skip breakfast, then pack all yourcalories in at dinner.Research has shown that athletes who skip meals and eat larger meals at the end of the day tend to weigh more, have lower muscle to fat ratios, and don’t perform as well as their counterparts who spread their meals throughout the day.10
11 Breakfast: Build a base Jump-start your metabolism> 1/3 of your caloriesDid you know? People who skip breakfast tend to have a slower metabolismEat 1/3 (or more) of your calories at BREAKFASTQuick ideas (3 or more foods):Whole grain bagel w/cream cheese and fruitGranola and nuts cereal w/ milk and fruitToaster waffles with peanut butter, milk and fruitMicrowave egg sandwich, fruit, granola bar11
12 Carbohydrate Protein Some healthy fat What’s Next? Lunch! Carbohydrate driven with protein and a little fatWhat foods are good sources of Carbohydrate?What foods are good sources of Protein?Where do we find fat in our diets?Meal should be carbohydrate driven with protein and a little fat3 or more foodsTurkey bagel sandwich, mango, yogurt, granola bar (200g)Chicken burrito, berries, milk (180g)PB and J, low fat yogurt, bananaHam and cheese rollup, juice, wheat crackers12
13 Snack Attack Low in fat, high in carbs! String cheese and fruitBoost sport drinkFig NewtonsCrackers + CheeseTrail MixPeanut Butter PretzelsHB egg with BreadSports BarsLow-fat muffin and skim milkMicrowaved egg (1.5 min) on English muffinFruit and yogurt with whole wheat bagelYogurt with granolaToaster waffle w/ peanut butter and jam13
14 Dinner Carbohydrate driven meal with lean protein and healthy fat + lean protein & healthy fatDivide plate into thirdsSamples:Salmon, green beans, brown rice, milkChicken and veggie pasta, green salad, milkCarbohydrate driven meal with lean protein and healthy fatDivide plate into thirds- 1/3rd starch, 1/3rd fruits and veg, and 1/3rd proteinSamples:Salmon, green beans, brown rice, milkChicken and veggie pasta, green salad, milkQuinoa salad, steamed broccoli, yogurt parfait14
15 Energy from GlycogenGlycogen is a form of energy stored in muscle and liver tissue that is excellent for many sports activitiesRace car analogyGlycogenLiver and Muscle15
16 Carbohydrates #1 Source of Energy for Your Muscles and Brain (Bagel, pasta, fruit, dairy)Glycogen(stored)Glucose(energy in use)
17 Carbohydrate recommendations Carbohydrate is primary energy source for high intensity trainingDiet should be high in carbohydrate (CHO)60-70% of total caloric intake6-7 g CHO/kg BWChoose complex over simple CHOs:Whole grainsBeansStarchy vegetables (potatoes, corn)RicePasta
18 GOOD CARBS vs OCCASIONAL CARBS Whole GrainsDairyPastaRicePotatoCornFruitsVeggiesWatch for: THE “C” WORDChipsCookiesCandyCakesCrispy StuffCreamy StuffCokeCarbohydrates are the number one fuel for the body.The best CHOs to fuel sports are those that contain little fat and provide add’l nutrients
19 Pre-exercise Nutrition The Pre-Exercise Meal:IndividualizedVaries depending on type of sportTrial and error is importantMagic Meal??No right/wrong choice
20 Pre-exercise Nutrition 4 h prior: 4g CHO/kg of body weight1 h prior: 1 g CHO/kg of body weightWhy is it important?Prevent low blood sugar (fatigue & dizziness)Fuel your bodySatisfy the mindTo settle the stomach by absorbing gastric juicesTop off glycogen storesHelp subside hunger
21 Pre-exercise Nutrition Guidelines Eat familiar foodsExperiment before practice NOT gamesQueasy stomach? Try liquid mealsNervousness? Eat well the day beforeLimit high fat proteinsLimit sugary foodsAllow time for digestionHydrate!!Liquid meals empty stomach faster.Sugary foods can cuase diarrhea –fructose in gatorade
22 Pre-Exercise Meals 1 Banana with 1 Tbsp of peanut butter Trail mix with nuts and dried fruitInstant oatmeal with low fat milkEnglish muffin with cheese½ whole grain bagel with peanut butter½ cup of dry cereal with low fat milk1 apple with string cheeseLow fat yogurt and granolaSmoothie- mix milk or juice with fresh or frozen fruitEnergy bars (power bar)
23 Game On! Nutrition During Exercise Replace fluid lossesUse online sweat calculatorDrink fluidsMaintain blood glucose30-60 g CHO/hour = 16 oz+ Gatorade/hrEat snacksReplace fluid losses and maintain blood glucose for performanceUse online sweat calculator30-60 g CHO/hour = 16 oz+ Gatorade/hrEat snacks provided at half-timeDrink fluids throughout the gameFor more information, go to WINForum.org23
24 Should I eat during practice or games? Consume grams of Carbohydrate per hour during competitionA banana, and 2 cups of a sports drinkA sports bar, and water4 cups of a sports drink2 sports gels½ bagel, and 1 cup of a sports drink1 to 2 bananas1 slice bread & honey/jam
25 Post-Exercise Nutrition for Recovery “To maximize recovery, consume carbohydrate & protein within minutes after workout”First 2 hrs after exercise – Very important!!Repair muscle damageReplace muscle & liver glycogen (energy stores)Replace fluids and electrolytesConsume high carbohydrate foods (50-100g)Add some protein to the post-exercise mealCHO:PRO ratio (~ 3:1, 4:1)
26 Post-Exercise Meals Bowl of cereal, milk, banana Turkey sandwich, 8 oz sports drink1 c of beans and ricePeanut butter and jelly sandwich2 Tbsp peanut butter & banana, 8 oz. sports drink6 oz yogurt, 1 apple, granola bar1 whole what bagel, 2 Tbsp peanut butter8 oz smoothieLow-fat chocolate milk is a great recovery beverage!
27 General Recovery Guidelines Within 30 to 60 minutes after exercise:50-100g Carbohydrate6-20g ProteinOR 3:1, 4:124 oz fluid/pound lostWhole/real foods preferred!
28 Chocolate milk: An effective recovery aid? Why?Readily availableRelatively inexpensiveSimilar kcal content as carbohydrate replacement beveragesCHO: PRO ratioProvides fluids, sodiumHigh in calciumChocolate milk is composed of cocoa plus monosaccharides (glucose, and fructose), and disaccharides (lactose), while most commercially available recovery beverages consist of monosaccharides (glucose, and fructose), and complex carbohydrates (maltodextrin). Low fat chocolate milk has, a 4-to-1 carbohydrate: protein ratio, similar to many commercial recovery beverages. In comparison to many carbohydrate-electrolyte beverages, chocolate milk packs substantially more carbohydrates per 240mL. Its also provides fluids and sodium (in rehydration replacing sodium is crucial) (Clapp et al., 2000.) which needs to be replaced due to sweat loss during a workout. Chocolate milk is also high in calcium necessary for building and maintaining strong bones and a major constituent involved in muscular contraction.
29 Fluid Guidelines Cool fluids before, during and after activity Before: 20 oz fluid: 2-3h prior to event1 oz = 1 swallow/gulpDuring:Drink on a schedule:~8 oz every 15 minutes (NATA)After:Weigh before and after exercise :Drink fl oz of fluid for every pound lost1 cup = 8Oz
30 Choosing Fluids Flavor and temperature important Plain water may not be enough if exercise lasts longer than 60 minutes or if multiple events in one dayElectrolytes and blood sugar need replacingSports drinks encourage drinkingOpaque water bottles encouraged **Avoid high sugar drinks – absorbed more slowly, increase stomach cramps and nausea4-8% CHO solutionUndiluted fruit juices - too much carbohydrate causing GI discomfortAthletes not used to hot weather must be aware of the need to make some changes to their routine: It may be necessary to modify the warm-up and reduce the amount of clothing worn to prevent over-heating and excess sweat loss before competition begins. Extra fluids may be necessary, and cool fluids may be specially welcome, so insulated drinks bottles can help. Sports drinks contain calories: too much can upset the athlete’s energy balance, so this must be part of the overall eating plan.4-8 % CHO solution per 8 0z – gatorade about 6%..Fructose can cause GI discomfort
31 Top Game Day Mistakes New foods Poor hydration Energy drinks Too much foodToo little foodTrying new foodsNot staying hydratedConsuming energy drinksEating too much or too little food
32 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)32
33 How to remember serving sizes… By comparison:1 cup dried cereal = baseball3 oz cooked meat = deck of cardsSmall baked potato = computer mouse½ cup = tennis ball1½ oz cheese = 3 (1 inch) cubes2 tbsp peanut butter = 1 golf ball
34 Nutrition on the Road TIPS: Plan ahead Eat on the go Non-Perishable Graham crackersVanilla wafersGranola barsFig/fruit barsPudding cupsDried fruitDry cerealsCanned tunaCereal barsPerishableFruitYogurtString cheeseJuice boxesBagelsLow-fat milkSports drinksDeli meatsPlan AheadEat and drink while on the moveChoose wisely! Supplement with non-perishable items from homePlanning ahead Investigate food patterns and availability at your destination before you leave home. This may help you to plan useful food supplies to take on your travels that can replace missing and important items. Contact the catering organisers at your destination to let them know of your needs for meal timing and menus. Make an eating plan for travel that incorporates the best of the available food supplies (e.g. airline catering, restaurants en route) as well as self-supplied snacks. 2. Eat and drink well while on the move Recognise that enforced rest while travelling will reduce energy needs, but create more opportunities for high energy intake if the athlete succumbs to “boredom eating”. Be aware of eating to real need. When moving to a new time zone, adopt eating patterns that suit your destination as soon as the trip starts. This will help to adapt your body clock. Be aware of unseen fluid losses in air conditioned vehicles and pressurised plane cabins. Have a drink plan that keeps you well hydrated. 3. Be wary of food and water hygiene Find out whether it is safe to drink the local water supply. If risky, stick to sealed bottles of water and other drinks or hot drinks. Be wary of ice added to drinks – it is often made from tap water. In high-risk environments stick to food produced in good hotels or well-known restaurants. Avoid eating food from local stalls and markets, however tempting it is to have an “authentic cultural experience”. Stick to food that has been well-cooked, and avoid salads or unpeeled fruit that has been in contact with local water or soil. 4. Choose well from local cuisine and supplement with non- perishable food supplies brought from home Some ideas for portable supplies for travelling athletes include: Breakfast cereal and powdered milk Cereal and breakfast bars Rice cakes Spreads – honey, jam, peanut butter Powdered sports drinks and liquid meal supplements Sports bars Dried fruit and nuts 5. Use clever tactics in restaurants, all you can eat dining halls and when choosing takeaways Stick to an eating plan based on what is normally eaten at home, or what meets new nutritional needs, rather than being mesmerised by all the food on offer. Be assertive in asking for foods to be prepared to your needs – for example, with low-fat cooking methods, or with an added carbohydrate serving. Avoid hanging around in restaurants or dining halls for entertainment – it can often lead to unplanned and unnecessary eating. Remember that your normal eating patterns probably involve well-timed and well-chosen snacks. If your new catering arrangements provide only for main meals, ensure that the menu at meals includes some items that can be taken away for snack needs.
36 Getting the TEAM involved! Decorating water bottlesTeam breakfasts or dinnerTeam grocery shopping outingTeam goalsEveryone eats breakfastsEveryone drinks 2 water bottles of water at schoolDo NOT let goals be weight oriented
37 Remember to Individualize Don’t give advice on weight loss or gain to the team as a whole: needs vary among every playerExample: Heaviest vs. Lightest SeahawksHeaviest = Paul Fanaika (G)Lightest = Deon Butler (WR)Ht: 6’5” Wt: 327# Age: 25Ht: 6’5” Wt: 327# Age: 25Approximate total Needs= 5,550 calories/dayApproximate total Needs= 3,650 calories/day
40 Healthy Muscle Gain Add 300-500 calories per day Eat frequently Include pre- and post- exercise snacks with proteinAdd an extra calories per day by adding a snack or increasing your portionsMake sure that the extra calories are low in fat, you want to avoid fat gainEat frequently; don’t go more than 3-4 hours without having a snack or mealMake sure to include pre- and post-exercise snacks that contain grams proteinEx: Low-fat chocolate milk, PB&J sandwich, trail mix, etc.And of course: Work out to build the muscle
41 What About Supplements? Supplements are not recommended; a well balanced diet will provide the needed vitamins, minerals and protein needed for performanceCreatine has not been tested for safety in high school students so it should not be usedBe sure to inform players of lists of banned substances for WIAA and NCAASupplements are not regulated by the FDA so they may contain harmful or banned substances
42 Supplements Explained Supplements are not recommended; a well balanced diet will provide the needed vitamins, minerals and protein needed for performanceCreatine has not been tested for safety in high school students so it should not be usedBe sure to inform players of lists of banned substances for WIAA and NCAASupplements are not regulated by the FDA so they may contain harmful or banned substances
43 Cheat Sheet TOP 5 Winning Nutrition Tips Eat 3 meals and 2-3 snacks every dayEat 3 foods at mealsNeed to combine carbohydrate, protein, and fatCombine at least 2 macronutrients at snacksEat breakfast every dayMake sure it is enoughEat every 3-4 hours during the day
44 The Coach’s Role Be a role model of good nutrition Present a consistent messageProvide access to healthy foods and resourcesInvite a dietician to talk to your teamDon’t give up!
45 Where to go for more info: WINForum :American Dietetics Association:MyPlate:PowerBar:For more information, go to WINForum.org
46 Use your WINForum Sports Nutrition Game Plan… to WIN!