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Proper Fueling On & Off the Field: Nutrition 101 for Your Athlete Presented By Christine Patorniti, RD Registered Dietitian for ShopRite of Livingston.

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Presentation on theme: "Proper Fueling On & Off the Field: Nutrition 101 for Your Athlete Presented By Christine Patorniti, RD Registered Dietitian for ShopRite of Livingston."— Presentation transcript:

1 Proper Fueling On & Off the Field: Nutrition 101 for Your Athlete Presented By Christine Patorniti, RD Registered Dietitian for ShopRite of Livingston

2 Sports Nutrition Basics Fueling Goals:  Eat Small, more frequent meals to keep energy level up.  Ex. Breakfast => Snack => Lunch => Pre Workout Snack=>Post Workout Snack=> Snack => Dinner => Snack Nutrients to give your Body energy  Carbohydrates  Protein  Fat  WATER

3 Carbohydrates Fruit Vegetables  Corn, Peas, Potatoes Dairy Starches Gels, Goos, Blocks, Sports Drinks Whole Grain and Wheat Products Body’s main choice of energy for fueling Contains B-Vitamins Should contain the largest part of the diet Simple Carbs:  Jelly, Cookies, Candy, Drinks Complex Carbs:  Breads, Pasta, Cereal, Bagels

4 How Much Carbs… Amount depends on frequency, intensity, duration, and individuals fitness level No real % recommendations for carbohydrate intake for athletes  General recommendation: 50-60% of total daily intake Carbohydrate recommendations for atheletes… 5-7 g CHO/kg BW for athelets in off-season & for those trying to ‘lean out’ 7-10 g CHO/kg BW for endurance athletes 11 g CHO/kg BW for ultra-endurance athletes

5 Protein Lean meat: chicken turkey, lean ham, lean red meat, fish, tuna, turkey bacon, turkey sausage Eggs and egg whites Low fat dairy: milk, cheese, yogurt, cottage cheese Nuts, seeds, peanut butter Whey Protein: Not approved by the FDA Protein Needs depend on level of activity: Runners vs Body Builders Purpose: Build/Repair Muscles, hair/nail growth, boost immunity, red blood cell production

6 Fat Saturated Fats: “Bad Fats”  Fried Foods, Pastry/Baked Goods/Creamy Foods Unsaturated Fats: “Good Fats”  Peanut Butter, Almond Butter, Nuts, Seeds  Olive Oil, Canola Oil  Avocado,  Flaxseed/Oil  Fatty Fish (ie. Salmon) Remember you will get some fats from dairy products, meat, whole eggs, energy bars, etc. Essential Fatty Acids (which aid in Brain/Heart Health) are necessary in the diet LOW FAT DIETS BEWARE  Low Fat may not meet the needs energy needs for growth and development in young athletes  Cause Deficiencies in Fat- Soluble Vitamin Absorption  Cause Menstral Cycle Dysfunction Gain 1-2 lbs/week: Add Calories/day

7 Pre-Exercise Eating Timing in Digestion  Allow 3-4 hours for large meal: Meat, Pasta, Vegetables, Salad, Roll  Allow 2-3 hours for smaller meals: Sandwich, Crackers, Fruit  Allow 1-2 hours for blenderized meals: Smoothie/Shake Carbohydrate Snack 30 minutes prior to Workout/Game  Gives “Burst” of Energy High in Carb (70%) + Low in protein (30 %)  Pretzel Sticks, Crackers Pre-Exercise Meal Include:  Plenty of fluid (16-20 oz)  High in Carb + moderate in protein (Low in Fat/Fiber) White Pasta Dinner, White Toast and Egg, White Tortilla Wrap with Chicken Immediate Pre-Exercise meal: ~30 minutes before  High carb, little protein  5-10 oz water or sports drink

8 Morning Training Athletes who train early cannot always eat 2-4 hrs prior to work out High Carb Snack  Energy Bar: Clif, Zone, Balance, Go Lean Crunchy, Luna, Power Bar Harvest/Triple Threat  Low Fat Energy Bars: Kashi Crunchy/Chewy, Nature Valley, Quaker Oatmeal squares  Fruit: Banana (nothing very acidic)  Plain Bagel or Dry Cereal Drink with Carbohydrate  Gatorade/Odwalla

9 During Workout {After 1 hour of Activity} Carbs…Carbs…Carbs = Digest the quickest- therefore provides energy the fastest Avoid Fats, Fiber, and Protein when working out…slows digestion and doesn’t allow carbs to be fueled as fast calories of Carbs (30-60g Carbs) per hour AFTER 1 hour of practice FLUID: match sweat lost, 5-10 oz every minutes

10 Mid-Practice Workout Snacks Carbohydrates, some protein & little fat…. Energy Bars Granola Bars Plain Bagels Peanut Butter Crackers Dry Cereal with minimal nuts High Calorie Snack Sports Drink w/ Snack

11 After Workout 2 Hour Window of Recovery  0 – 45 minutes: Best time to eat a snack…muscles are more sensitive to absorb nutrients.  CHO: High GI foods to promote quick recovery  bread, potatoes, sports drink low fat chocolate milk Granola bar with low fat milk Greek Yogurt with string cheese  45 min- 2hours: Try to get a meal or larger snack Lunch/ Dinner  This window is the most important time to consume carbs, protein, & plenty of fluids to replenish and refuel

12 Sample Menu 30 Minutes before work out 2 ounces of raisins (about two handfuls) 30 grams of Carbohydrates 1 medium-size banana 30 grams 1 tablespoon of honey 28 grams Sports / Energy Bar 45 grams 1 serving of energy gels or gummies grams Low-fat granola bar 42 grams 3 fig bars 33 grams Mid work out: high carbohydrate, little protein or fat For AM practices: Aim for a breakfast with 50 grams Carb’s

13 Proper Hydration Pre-exercise  2 hours Prior to Workout Consume ounces water  30 minutes before Workout 5-10 ounces water During exercise  Every minutes: 5-10 ounces water  Sports Drink are indicated after 1 hour of workout and/or very hot and humid conditions After exercise  Drink plenty of fluids (24 fluid ounces)

14 Day Before Game… HYDRATE! HYDRATE! HYDRATE!  Aim to have 2 glasses water with every meal & snack Avoid high sugar and high salt dishes Have balanced breakfast, lunch, dinner and snacks (50% carbohydrates) Early game next day: avoid late night snacking

15 GAME DAY If game is at 7 PM… 4 PM: have high CHO, moderate protein & low fat dish  2 Cups Pasta with 3 oz White Meat Chicken 6 PM: smoothie with fruit, fruit juice, and ~1/2 cup low fat milk During Game: Proper hydration & snacking Post Game: Carbohydrate replenishing snacks  30 min  Granola bar with 1 % milk  1 hour  Turkey Sandwich & crackers  2+ hour  Dinner (50 % carbohydrates) + Water

16 GAME DAY If game is at 10 AM… 7 AM: have high CHO, moderate protein & low fat dish= Pancakes with 1 egg or scrambled egg whites 830: Odwalla Smoothie or 2 fruit yogurts During Game: Proper hydration & snacking Post Game: Carbohydrate replenishing snacks  30 min  Chocolate Milk with handful of grapes  1 hour  Fruit flavored greek yogurt with 8 oz Sports drink  2+ hour  Whole Wheat Burrito with brown rice & white meat chicken/lean ground beef

17 At our Village Food Garden… for this week only!

18 Questions? Christine Patorniti, RD Remember ALWAYS Replenish, Repair, and Rehydrate


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