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“TEAMING up with Nutrition” Sports Nutrition for Team Sports Kelly Pritchett, PhD, RD, CSSD Board Certified Specialist in Sports Dietetics Assistant Professor.

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Presentation on theme: "“TEAMING up with Nutrition” Sports Nutrition for Team Sports Kelly Pritchett, PhD, RD, CSSD Board Certified Specialist in Sports Dietetics Assistant Professor."— Presentation transcript:

1 “TEAMING up with Nutrition” Sports Nutrition for Team Sports Kelly Pritchett, PhD, RD, CSSD Board Certified Specialist in Sports Dietetics Assistant Professor in Nutrition & Exercise Science Central 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 Updated daily with healthy eating ideas for athletes Q&A with coaches, athletes and nutritionists Trending nutrition topics for coaches and parents Send tweets to our dietitians! Summaries from WINForum clinics Downloadable Sports Nutrition Game Plan

4 Why You??

5 So What’s in it for Me??

6 Benefits: Enhanced recovery Best weight Reduced risk of injury and illness Energy Confidence Consistency Lifelong benefits Athlete Nutrition Overview

7 Common challenges: Lack of knowledge Poor choices when shopping or dining out Busy lifestyle Access Supplements and sports foods Athlete Nutrition Overview

8 8 The Sports Nutrition Game Plan – Make it Work for You!

9 General Nutrition Tips 1. Eat every 2-3 hours 2. Get lean protein at every meal 3. Eat healthy fats every day. Limit trans fats and fried foods 4. Pre-, during, and post-training/game nutrition is actually one big meal, and it is the most important meal of the day 6. Eat vegetables at every opportunity 7. Drink fluids

10 Energy Filled Eating Plan Meals and Snacks < 3-4 hours apart Breakfast Snack Lunch Snack Dinner Snack if hungry 10

11 11 Breakfast: Build a base Jump-start your metabolism > 1/3 of your calories

12 12 What’s Next? Lunch! Carbohydrate Protein Some healthy fat

13 13 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

14 14 Dinner Carbohydrate driven + lean protein & healthy fat Divide plate into thirds Samples: Salmon, green beans, brown rice, milk Chicken and veggie pasta, green salad, milk

15 Energy from Glycogen Glycogen is a form of energy stored in muscle and liver tissue that is excellent for many sports activities GlycogenLiver and Muscle

16 Carbohydrates (Bagel, pasta, fruit, dairy) Glucose (energy in use) Glycogen(stored)

17 Carbohydrate recommendations Carbohydrate is primary energy source for high intensity training Diet should be high in carbohydrate (CHO) 60-70% of total caloric intake 6-7 g CHO/kg BW Choose complex over simple CHOs: Whole grains Beans Starchy vegetables (potatoes, corn) Rice Pasta

18 GOOD CARBS vs OCCASIONAL CARBS Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies Watch for: THE “C” WORD Chips Cookies Candy Cakes Crispy Stuff Creamy Stuff Coke

19 Pre-exercise Nutrition The Pre-Exercise Meal: Individualized Varies depending on type of sport Trial and error is important Magic Meal?? No right/wrong choice

20 Pre-exercise Nutrition 4 h prior: 4g CHO/kg of body weight 1 h prior: 1 g CHO/kg of body weight Why is it important? Prevent low blood sugar (fatigue & dizziness) Fuel your body Satisfy the mind To settle the stomach by absorbing gastric juices Top off glycogen stores Help subside hunger

21 Pre-exercise Nutrition Guidelines Eat familiar foods Experiment before practice NOT games Queasy stomach? Try liquid meals Nervousness? Eat well the day before Limit high fat proteins Limit sugary foods Allow time for digestion Hydrate!!

22 Pre-Exercise Meals 1 Banana with 1 Tbsp of peanut butter Trail mix with nuts and dried fruit Instant oatmeal with low fat milk English muffin with cheese ½ whole grain bagel with peanut butter ½ cup of dry cereal with low fat milk 1 apple with string cheese Low fat yogurt and granola Smoothie- mix milk or juice with fresh or frozen fruit Energy bars (power bar)

23 23 Game On! Nutrition During Exercise Replace fluid losses Use online sweat calculator Drink fluids Maintain blood glucose 30-60 g CHO/hour = 16 oz+ Gatorade/hr Eat snacks For more information, go to

24 Should I eat during practice or games? Consume 30-60 grams of Carbohydrate per hour during competition A banana, and 2 cups of a sports drink A sports bar, and water 4 cups of a sports drink 2 sports gels ½ bagel, and 1 cup of a sports drink 1 to 2 bananas 1 slice bread & honey/jam

25 Post-Exercise Nutrition for Recovery “To maximize recovery, consume carbohydrate & protein within 30-60 minutes after workout” First 2 hrs after exercise – Very important!! Repair muscle damage Replace muscle & liver glycogen (energy stores) Replace fluids and electrolytes Consume high carbohydrate foods (50-100g) Add some protein to the post-exercise meal CHO:PRO ratio (~ 3:1, 4:1)

26 Post-Exercise Meals Bowl of cereal, milk, banana Turkey sandwich, 8 oz sports drink 1 c of beans and rice Peanut butter and jelly sandwich 2 Tbsp peanut butter & banana, 8 oz. sports drink 6 oz yogurt, 1 apple, granola bar 1 whole what bagel, 2 Tbsp peanut butter 8 oz smoothie Low-fat chocolate milk is a great recovery beverage!

27 General Recovery Guidelines Within 30 to 60 minutes after exercise: 50-100g Carbohydrate 6-20g Protein OR 3:1, 4:1 24 oz fluid/pound lost Whole/real foods preferred!

28 Chocolate milk: An effective recovery aid? Why? Readily available Relatively inexpensive Similar kcal content as carbohydrate replacement beverages CHO: PRO ratio Provides fluids, sodium High in calcium

29 Fluid Guidelines Cool fluids before, during and after activity Before: 20 oz fluid: 2-3h prior to event 1 oz = 1 swallow/gulp During: Drink on a schedule: ~8 oz every 15 minutes (NATA) After: Weigh before and after exercise : Drink 16-24 fl oz of fluid for every pound lost

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 day Electrolytes and blood sugar need replacing Sports drinks encourage drinking Opaque water bottles encouraged ** Avoid high sugar drinks – absorbed more slowly, increase stomach cramps and nausea 4-8% CHO solution Undiluted fruit juices - too much carbohydrate causing GI discomfort

31 Top Game Day Mistakes New foods Poor hydration Energy drinks Too much food Too little food 31

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… 33 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

34 Nutrition on the Road Non-Perishable Graham crackers Vanilla wafers Granola bars Fig/fruit bars Pudding cups Dried fruit Dry cereals Canned tuna Cereal bars Perishable Fruit Yogurt String cheese Juice boxes Bagels Low-fat milk Sports drinks Deli meats TIPS: Plan ahead Eat on the go

35 Healthier options at concession stands Sports drinks Juices Lemonades Smoothies Pretzels Fruit ices Frozen yogurts Deli sandwiches Hamburgers Cheeseburgers Vegetarian pizza Soft pretzels Grilled chicken sandwich

36 Getting the TEAM involved! Decorating water bottles Team breakfasts or dinner Team grocery shopping outing Team goals Everyone eats breakfasts Everyone drinks 2 water bottles of water at school Do 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 player Example: Heaviest vs. Lightest Seahawks Heaviest = Paul Fanaika (G)Lightest = Deon Butler (WR) Ht: 6’5” Wt: 327# Age: 25 Approximate total Needs = 5,550 calories/day Approximate total Needs = 3,650 calories/day Ht: 6’5” Wt: 327# Age: 25

38 38 Winning at Losing

39 What’s a Healthy Way to Gain Muscle?

40 Healthy Muscle Gain Add 300-500 calories per day Eat frequently Include pre- and post- exercise snacks with protein

41 What About Supplements?

42 Supplements Explained Supplements are not recommended; a well balanced diet will provide the needed vitamins, minerals and protein needed for performance Creatine has not been tested for safety in high school students so it should not be used Be sure to inform players of lists of banned substances for WIAA and NCAA Supplements are not regulated by the FDA so they may contain harmful or banned substances

43 1.Eat 3 meals and 2-3 snacks every day 2.Eat 3 foods at meals Need to combine carbohydrate, protein, and fat 3.Combine at least 2 macronutrients at snacks 4.Eat breakfast every day Make sure it is enough 5.Eat every 3-4 hours during the day Cheat Sheet TOP 5 Winning Nutrition Tips

44 The Coach’s Role Be a role model of good nutrition Present a consistent message Provide access to healthy foods and resources Invite a dietician to talk to your team Don’t give up!

45 45 Where to go for more info: WINForum : American Dietetics Association: MyPlate: PowerBar: For more information, go to

46 Use your WINForum Sports Nutrition Game Plan… to WIN!

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