1. ATHLETICSATHLETICS Dr. Jennifer Bueche RD, CDN Associate Professor Faculty Athletics Representative (FAR) SUNY College @ Oneonta NUTRITION AND PERFORMANCE SUNYAC STUDENT ATHLETE ADVISORY COUNCIL (SAAC)

2. On the 3 x 5 card provided please write down….. 1) What sport(s) do you play? 2) A nutrition question(s) that you have always wanted to ask. When finished….. 3) Rate Your Plate based on the questionnaire provided

3. The student athlete will be able to determine: What to eat and when How to stay well hydrated Need for supplements Reliable sources for nutrition information Healthy Go To Foods

4. What diet should an athlete follow for optimum performance?

5. Well balanced – No fad diets Avoid weight loss in season Energy intake to maintain desirable body weight Plenty of fluids to prevent dehydration 90/10 rule in season ; 80/20 rule out of season

6. Carbohydrates = 45-65% of total kcal 6-10 g/kg per day Protein = 10-35% of total kcal 1.2 – 1.7 g/kg per day for endurance & strength – trained athletes Fat = 20 -35% of total kcal Dont consume < 20% fat diet Sufficient vitamin & mineral intake If kcalories adequate dont need vit/min supplement

9. What is the most important nutrient?

10. You can live for a month without food but only a few days without water. Adequate fluid intake before, during, and after exercise/competition is essential to replace fluid loss. Drink adequate fluids to replace sweat losses : 16 to 24 oz fluid for every pound of weight loss during exercise. Athletes should not drink in excess of sweating rate. Dehydration (water deficit in excess of 2% to 3% of body mass) decreases exercise performance.

11. Water is best choice for workouts < 90 minutes. Sports drinks best choice for workouts >90 minutes. Sports drinks contain electrolytes and carbohydrates which replace electrolytes lost through sweat during workouts lasting several hours. The most beneficial sports drinks contain 15 to 18 grams of carbohydrate in every 8 ounces of fluid.

12. What should an athlete eat before exercise?

13. FLUID Drink lots of fluid 24-36 hours before exercise. Drink at least 16 ounces of fluid 2 hours before. 8-20 ounces water approx. 15 minutes before. CHO – To top off muscle stores 4 grams/kg body weight 4 hours before (700-800 kcal) 1 gram/kg body weight 1 hour before (300-400 kcal PRO - Add small amount of protein to help build and repair tissue - may help reduce post exercise muscle soreness FIBER/ FAT – To ensure optimal digestion

14. FLUIDS 4-10 oz. water every 10 – 20 minutes. Avoid concentrated beverages (soda, fruit juice or fruit drinks)

15. CARBOHYDRATES If consuming a sports drink*, 4-8 ounces every 15-20 minutes If event/exercise > 90 minutes, after first 30 minutes, 16-40 ounces sports drink/hour. If consuming solid food, 7-15 grams of easily digested carbohydrate every 15-20 minutes or 30-60 grams carbohydrate/hour (banana, roll w/honey or jam, sports foods i.e. gels, gummy chews, sports bars) *When exercise last less than 90 minutes, little evidence of physical performance difference between consuming a sports drink and plain water.

16. FLUIDS 1 pint water/pound body weight lost Drink at least 8 – 16 oz. of fluid after exercise. CARBOHYDRATES 40–60 grams ASAP or within first 30 minutes after exercise, and at 2 hour intervals up to 4 hours after exercise. (~ 1 gram carbohydrate/kg body weight).

17. Do athletes need supplements?

18. Not if the diet is well-balanced. Before taking a supplement – ask the following questions: Is it safe? Is the dosage correct? Does it work? Is it legal? FDA requires that manufactures of supplements analyze the identify, purity and strength of their ingredients but they dont have to proof safety or efficacy $13 Billion dollar industry – who really benefits?

19. How can student-athletes eat healthy on the go?

20. Low Fat Dairy (milk, yogurt, cottage cheese) Lean Protein (chicken, turkey, fish, beef, eggs, pork, tofu) Fresh fruit, dried fruit, 100% fruit juice Vegetables Salads w/light, reduced-fat or olive oil dressing Whole Grain bread Whole Grains (Rice, Quinoa, Bulgur Wheat etc.) Whole Grain Pasta Whole Grain Crackers Low Sugar High Fiber Cereal, Oatmeal Legumes Healthy fats (olive oil, nuts, avocados, natural style peanut butter)

21. Where do I find reliable sources of nutrition information?

22. Websites American Dietetic Association (www.eatright.org) Sports, Cardiovascular and Wellness Nutrition (http://www.scandpg.org) Gatorade Sports Science Institute (http://www.gssiweb.org)

23. SUCCESSFUL FORMULA Sound Dietary Practices Applied Continuously Improve Performance

24. American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009;109: 509-576. http://www.scandpg.org/sports-nutrition/sports- nutrition-fact-sheets/