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WINForum 2010 Coaches Conference Hot Topics in Sports Nutrition Help Your Athletes WIN with Nutrition For more information, go to WINForum.org.

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Presentation on theme: "WINForum 2010 Coaches Conference Hot Topics in Sports Nutrition Help Your Athletes WIN with Nutrition For more information, go to WINForum.org."— Presentation transcript:

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2 WINForum 2010 Coaches Conference Hot Topics in Sports Nutrition Help Your Athletes WIN with Nutrition For more information, go to WINForum.org

3  YOU can make a difference Teach healthy habits Teach healthy habits Create healthy body image Create healthy body image Improve self esteem Improve self esteem  YOU can help your athlete Perform better Perform better Reduce risk of injury Reduce risk of injury Be in a better mood Be in a better mood Here’s the Good News For more information, go to WINForum.org

4 And the BAD NEWS… YOU cannot make your athlete lose weight lose weight gain weight gain weight make healthy choices make healthy choices eat their veggies eat their veggies drink water drink water pick up their socks… pick up their socks… UNLESS THEY WANT TO!! For more information, go to WINForum.org

5  An athletes #1 source for nutrition information is their COACH  Coaches can play a major role in developing healthy eating habits for life  Coaches can play a major role in the prevention of eating disorders You have the Power For more information, go to WINForum.org

6 Coaches Face Challenges…  Fad Diets  Energy Drinks  Injuries  Eating Disorders  Personal Problems  Vegetarian Eaters  Hydration  Food “allergies”  The list goes on… For more information, go to WINForum.org

7 Popular Energy Drinks Bawls Bawls 5 Hour Energy 5 Hour Energy FRS FRS Crunk Crunk BooKoo BooKoo CrazyHorse CrazyHorse Spazz Spazz Kik-It Kik-It Redbull Redbull Rehab Rehab Superfly Superfly Zip Fizz Zip Fizz Monster Monster Venom Venom Rockstar Rockstar Hooters Hooters For more information, go to WINForum.org

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9 FOOD IS GOOD. For more information, go to WINForum.org

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11 Websites promoting anorexia and bulimia have multiplied 470% in the past two years. Source: Optenet, September Slide ©2008 Understanding Nutrition, PC. For more information, visit

12 For more information, go to WINForum.org

13 Energy Availability: Supply

14 Reasons for Low Energy Availability 1. Unintentional resulting from lack of accurate information about caloric needs 2. Intentional with the specific desire is to lose weight and may involve disordered eating 3. Psychopathological involving an eating disorder For more information, go to WINForum.org

15 Athletes, body weight and nutrition: THE TRUTH  Food is fuel, you can’t train without it  “Healthy” is a range through which peak performance can be achieved  Obese is unhealthy, but underweight is more problematic than overweight  Focusing on the scale is at best a distraction and at worse a disease For more information, go to WINForum.org

16 Getting back to FOOD… IS THIS YOUR FOOD PYRAMID?? For more information, go to WINForum.org

17 Top 5 Tips to Promote Healthy Eating 1. Allow student-athletes to see you eating healthy snacks 2. Have team bus/travel stop at Fast Food not FAT food- Safeway, Subway 3. Remind athletes FOOD=FUEL 4. When traveling eat meals together 5. Educate athletes on importance of CARBS, PROTEIN and FAT For more information, go to WINForum.org

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21 The BEST way to eat - to stay LEAN and STRONG Breakfast Breakfast Snack Snack Lunch Lunch Snack Snack Dinner Dinner Snack (optional, are you hungry?) Snack (optional, are you hungry?) **Time meals and snacks no more than 3- 4 hours apart** For more information, go to WINForum.org

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23 BREAKFAST: Eat it to WIN! Vital to an athlete’s performance. Vital to an athlete’s performance. Encourage parents to provide balanced, low- sugar, breakfast to athletes. Encourage parents to provide balanced, low- sugar, breakfast to athletes. Should contain carbohydrate, protein AND fat for satiety and to maintain energy levels. Should contain carbohydrate, protein AND fat for satiety and to maintain energy levels. Quick ideas: Quick ideas: Whole grain bagel w/cream cheese and fruit Whole grain bagel w/cream cheese and fruit Microwaved egg sandwich Microwaved egg sandwich Toaster waffles with peanut butter, 2% milk and fruit Toaster waffles with peanut butter, 2% milk and fruit For more information, go to WINForum.org

24 EATS BREAKFAST DOESN’T EAT BREAKFAST For more information, go to WINForum.org

25 “I can’t eat in the morning” Morning Training…  Your eating plan takes training/practice  Eating after an 8+ hour fast (Break the Fast) vital to preserving muscle tissue and carb stores  Start slow, don’t give up  Quick ideas:  1 toast with peanut butter  Carnation Instant Breakfast  Applesauce with cereal For more information, go to WINForum.org

26 Sports Bars that provide a little fat & protein (i.e. Luna or Clif Bar) Sports Bars that provide a little fat & protein (i.e. Luna or Clif Bar) Low-fat muffin and skim milk Low-fat muffin and skim milk Hard boiled egg and crackers Hard boiled egg and crackers Hot cereal in a cup with 1 cup low-fat milk Hot cereal in a cup with 1 cup low-fat milk Fruit and yogurt with cereal Fruit and yogurt with cereal Yogurt with granola Yogurt with granola Toaster waffle with peanut butter and jam Toaster waffle with peanut butter and jam String cheese and fruit String cheese and fruit Boost sport drink Boost sport drink Fig Newtons Fig Newtons Peanut butter sandwich crackers Peanut butter sandwich crackers Snack Attack Low in fat, high in carbs! For more information, go to WINForum.org

27  Carbohydrate  Fat  Protein Macronutrients – The Big Three For more information, go to WINForum.org

28 Carbs. The Truth (finally). For more information, go to WINForum.org

29 Carbohydrates are the #1 Source of Energy for Your Muscles Carbohydrates (Bagel, pasta, fruit, dairy) Glucose (energy in use) Glycogen (stored) For more information, go to WINForum.org

30 LOW CARB DIETS DO NOT WORK For more information, go to WINForum.org

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32  Three successive heavy training days  Muscle glycogen depletion continual due to low carb diet Sample taken from vastus lateralis Sample taken from vastus lateralis  Depletion of glycogen leads to performance decrease Source: I Journal Sp Med (1990;1:2) Low carb diets for athletes? High Carb vs. Low Carb Diet For more information, go to WINForum.org

33 “Sustained Energy” CARBS vs OCCASIONAL CARBS Whole Grains Whole Grains Dairy Dairy Pasta Pasta Rice Rice Potato Potato Corn Corn Fruits Fruits Veggies Veggies Watch for:Watch for: THE “C” WORDTHE “C” WORD ChipsChips CookiesCookies CandyCandy CakesCakes Crispy StuffCrispy Stuff Creamy StuffCreamy Stuff CokeCoke For more information, go to WINForum.org

34 Provides energy (at lower intensities) Provides energy (at lower intensities) Helps the body make hormones Helps the body make hormones Makes you feel satisfied Makes you feel satisfied Recommended 25%-30% of total energy Recommended 25%-30% of total energy May delay gastric emptying- important to time fat intake outside of competition May delay gastric emptying- important to time fat intake outside of competition FAT does not make you fat For more information, go to WINForum.org

35 Healthy Fat vs Unhealthy Fat  Good Fats Unsaturated Unsaturated Canola, OliveCanola, Olive Comes from nuts and plants Comes from nuts and plants Omega 3 Fats Omega 3 Fats Fish, walnuts, flax, supplementFish, walnuts, flax, supplement  Bad Fats Hydrogenated Hydrogenated Trans Trans  Occasional Fats Saturated animal fat Saturated animal fat Fat that get a bad rap but may really be ok for you: Coconut Oil- tastes good, makes a good spread. For more information, go to WINForum.org

36 It’s a quiz. True or False Eating lots of protein will make you stronger. For more information, go to WINForum.org

37  Protein recommendations Strength/aerobic athletes.5-.7 g/lb bw 140lb runner: 140lb x.5g/lb = grams  1 cup milk on cereal = 18g  Granola bar = 8g  Turkey sandwich = 30g  4 oz chicken breast = 30g  1 cup mashed potatoes = 8g  1 cup milk = 8g = 102 grams total False! Protein repairs and rebuilds muscles you break down… For more information, go to WINForum.org

38 What About Protein Supplements?  Can be helpful in convenience situations  Unnecessary Eat plenty of protein Eat plenty of protein Expensive Expensive  Contain small amounts of protein compared to food (25g/3oz meat, 8g/half cup beans, 16g/half cup cottage cheese) For more information, go to WINForum.org

39 Are there “magic” foods? Eat this and WIN… For more information, go to WINForum.org

40 HUGS NOT DRUGS For more information, go to WINForum.org

41 What about supplements?  May need a multi-vitamin  Omega 3 supplement (Fish Oil) is beneficial for heart health and recovery  Vitamin D and iron as needed by blood test  Calcium as needed  BE AWARE: Certain supplements can cause dehydration **Remind athletes BEFORE taking ANY supplement, check NCAA restrictions for ALL ingredients (ask doctor nutritionist or trainer) For more information, go to WINForum.org

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43  Pre-Event Nutrition  Fuel During Exercise  Recovery Nutrition Winning Sport Nutrition For more information, go to WINForum.org

44  Eat a MEAL 3-4 hours before practice or competition  Eat a small snack (about 200 calories of carbs) 1 hour before practice or competition  Drink plenty of fluid Nutrition Pre-Exercise For more information, go to WINForum.org

45 Pre-Event Meal Ideas  Cranberry juice, cornflakes with low-fat milk, apple muffin  OJ, blueberry pancakes with syrup, low-fat yogurt, banana  Baked potato with low-fat cheese, cornmeal muffin, frozen yogurt  Turkey sandwich with low-fat cheese, yogurt, fruit, granola bar For more information, go to WINForum.org

46  Replace fluid and glucose losses to maintain energy  Events min. or longer eat calories from CHO/hour  Sport drinks, gels, bars work equally well, if water is consumed with solids The Race is On Nutrition During Exercise For more information, go to WINForum.org

47  Eat calories from carbohydrate and a moderate amount of protein within ½ hour of practice. Sports bars work great!  3-4g carb to 1g protein (10-15g protein)  Eat a meal with complex carb, protein and moderate fat within 2 hours of practice.  DRINK. EAT. REST. After practice! For more information, go to WINForum.org

48 Sample Post Workout Ideas (carb and protein)  Chocolate Milk  Yogurt  Granola bar and string cheese  Muffin  Fruit and bagel  What do you eat?? For more information, go to WINForum.org

49 What to do… ***Make nutrition a priority*** Consult registered dietitian to talk to team about SPORT NUTRITION Consult registered dietitian to talk to team about SPORT NUTRITION Model healthy behaviors Model healthy behaviors Give sport nutrition handouts Give sport nutrition handouts Bus stops at HEALTHY food choices Bus stops at HEALTHY food choices Talk to parents about making nutrition a priority Talk to parents about making nutrition a priority For more information, go to WINForum.org

50 What else to do… Focus on the athletes’ performance not weight Focus on the athletes’ performance not weight Recognize individual differences in body size, shape, skill level Recognize individual differences in body size, shape, skill level Educate players on ill effects of dieting Educate players on ill effects of dieting EXAMINE your own attitudes and beliefs about body, size and shape EXAMINE your own attitudes and beliefs about body, size and shape Remember most of what we learn is from what we observe. For more information, go to WINForum.org

51 And NOT to do… DO NOT participate in weighing or measuring athletes* DO NOT participate in weighing or measuring athletes* DO NOT give weight loss suggestions to groups DO NOT give weight loss suggestions to groups DO NOT suggest food rules and regulations DO NOT suggest food rules and regulations DO NOT allow fad diets to modify your thinking DO NOT allow fad diets to modify your thinking * exception is skilled body composition testing when appropriate For more information, go to WINForum.org

52 Sport Nutrition Game Plan Sport Nutrition Game Plan handouts available: For more information, go to WINForum.org

53 EAT, DRINK, WIN! For more information, go to WINForum.org

54 Where to go for more info:  WINForum :  Momentum Nutrition & Fitness:  American Dietetics Association:  Washington Dairy Council:  WA Dairy Products Commission:  WA Interscholastic Activities Association:  Gatorade Sports Science Institute For more information, go to WINForum.org

55 Emily Edison, MS.RD. Momentum Nutrition & Fitness For more information, go to WINForum.org


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