Presentation on theme: "Fueling for Football Katie McInnis, RD"— Presentation transcript:
1Fueling for Football Katie McInnis, RD Doctoral Candidate, Nutritional SciencesPhoto credit: Austin Statesman
2What is performance nutrition? Fueling the athlete before, during and after their sporting event to maximize performance and recovery timeProviding adequate but not excessive energy from carbohydrate, fat and protein specific to age, nutritional requirements and sportPersonalizing diet taking into account personal preferences and tolerancesNutrient Timing
3The Role of Nutrition Performance Genetics Nutrition Recovery Training Hydration
4The Role of Nutrition Performance Genetics Nutrition Recovery Training Hydration
5Effects of Poor Nutrition FatigueDecreased performanceWeight loss or gainInjuryMicronutrient deficiencyProlonged sorenessAnemia
6Food is FuelFood is the fuel that athletes use to practice and compete at their bestUnder-fueling can cause performance to sufferHigh school athletes tend to:Skip breakfastEat at least one meal at schoolCome to practice 4-5 hours after their last fueling
7Grab & Go Breakfast Ideas Oatmeal, 1% milk, frozen berriesHomemade “McMuffin”Whole wheat bagel or toast with peanut butter/jelly & glass of 1% milkScrambled eggs wrapped in tortilla, topped with low fat cheese & salsaSmoothie with scoop protein powderYogurt parfait
8Maintaining your Fuel Tank Eat breakfast- even if it’s smallLiquid meal supplements may be useful when in a hurry or during long periods of time without eatingFocus on “grab & go” foodsFocus on foods with carbohydrate and proteinToast with Peanut butterFruit/Dried fruitLow fat milk or yogurtTrailmix/nutsGranola/cerealBagel with turkey & cheese2 eggsPretzelsWater100% juiceEnergy barSports DrinkSome of these need to be refrigerated
9Daily Requirements 50% of calories should come from carbohydrate If getting adequate calories, most teen athletes do not have increased protein requirementsStudies suggest most adolescent athletes ingest adequate protein to meet athletic needsFat intake should comprise 20-35% of total caloriesNuts, seeds, oils, seafood
13Pre-GameMost of the pre-game meal is dictated by what the athlete can tolerateIdeally, give a snack high in long-acting carbohydrate, low in fatOatmealWheat breadCheeriosIf giving a fast-acting carbohydrate, athlete must have carbohydrate during competitionGatoradeGelsJuice (not recommended)NO energy drinks!Add pic
14During GameIf athlete primed with short-acting carbohydrate, fuel must be provided in small increments throughout competition starting at beginningIf athlete primed with longer-acting carbohydrate, sports drink needed after ~ mins of competitionIn summer, athletes prone to cramping MUST have electrolyte solution readyGatoradeAdd pic
15Post-Game Feed as soon as possible Greatest potential for recovery when athlete eats <30 mins following competitionsRefuel with something that provides carbohydrates and proteins in ~ 4:1 or 3:1 ratioChocolate milk!White bagel and 2 Tbsp peanut butterEat a complete meal 1-2 hours after immediate snackGrilled boneless, skinless chicken breastPasta with tomato sauceSteamed broccoliLowfat/skim milkRoast BeefBaked PotatoSalad with lowfat dressingFruit SaladJuice
16What is the best option for a recovery snack? Recovery snacksWhat is the best option for a recovery snack?
17What is the best option for a recovery snack? Recovery snacksWhat is the best option for a recovery snack?
19Hydration NeedsIn adolescents, dehydration of 1% can negatively affect performanceCalculate sweat rateWeigh before and after eventFor every pound lost, replace with 16-24oz fluidCheck the color of your urine in the amStage 1-3 is hydrated, >3 indicates dehydration
20What counts as fluid? Water Flavored water drinks (Crystal Light) Sports DrinksTeaCoffeeFruit juiceSmoothiesJelloSoupFruitsVegetablesAdd picCould take this one out
21Hydration on Game Day When to Drink Amount 2 hours before 2-3 cups 15 minutes before1-2 cupsEvery 15 minutes during1-1.5 cupsAfter activity16-24 ounces for every pound lostIncluding sodium at meals/snacks as well as post-exerciseIncluding sodium at meals/snacks as well as post-practice can help retain ingested fluids, stimulate thirst and replace electrolytes
22Fluid FumblesAvoid sweetened beverages such as soda, lemonade, sweet tea, “energy drinks,” etc. (unless you are trying to gain extra fat)Check out the amount of sugar in these drinks! This will make your energy crash and be stored on your body easily as fat. Not performance fuel!“Energy Drinks” not only have excessive sugar, but also are high in caffeine, and other stimulants. Some may even have banned ingredients. If you need one of these to have energy, something is not right with your fueling plan – ask to see the sports dietitian!
23Supplement Savvy All natural ≠ safe or legal Ingredients can have several different names.Even protein powders or energy drinks may contain banned substances.Be careful of: “fat burning,” “thermogenic,” or “anabolic.”Also those ending in: -ione, -one, -ine, -ol, or –ide.Just because a label does not list a banned substance, does not mean it is not there.Store clerks are sales people, not MDs, RDs, etc.There have been serious side effects, even death, associated with some supplements.
24Nutrition to Gain Weight Gaining weight is easy!Gaining lean weight takes workEat more frequentlyNever skip breakfastSkipping can cut ¼-1/3 of total calories for the dayProtein at each meal and snackPack high calorie snacksTrail mix, dried fruitsAdd fluids at meals that contain caloriesAdequate strength trainingIncreasing calorie intake by 500 calories per day = 1 pound of weight gain/weekAdd pic
25Nutrition to Lose Weight Decreasing calories by too much or too quickly can result in loss of muscleDecrease total calorie intake by ~500 calories/dayFill up on fruit and veggiesCut back in the off seasonGet adequate protein- include at each meal and snackDon’t skip mealsMake your calories count!Decrease sugary drinks and focus on nutrient dense foodAdd pic