Why is it important to have all food groups? Grains – Energy Protein – Strong muscles Vegetables/Fruits – Contain vitamins & minerals – Helps keep you from getting sick Dairy – Important for strong bones
LEAST PROCESSED SLIGHTLY PROCESSED MOST How to make healthy food choices
Carbohydrate: Food Choice Checklist 1 st Choice Vegetables: asparagus, avocado, kidney beans, peppers, carrots Fruits: apple apricots, bananas, mango, peach, pear Grains: popcorn, steel cut oats, whole wheat, brown rice, wild rice 2 nd Choice3 rd Choice Vegetables: acorn squash, baked potato, pumpkin, spaghetti squash, baked beans Fruits: fruit juices, dried fruits Grains: corn tortillas, couscous, whole grain pancakes, whole grain pasta/waffles/pas ta, whole wheat crackers Potato chips Corn bread Rice cakes White bagel/bread White rice French bread Flour tortillas Cake, candy Cookies, ice cream, pie Soda Honey
How do we put it all together? Grains – Energy Protein – Strong muscles Vegetables/Fruits – Contain vitamins & minerals – Helps keep you from getting sick Dairy – Important for strong bones Before practice: – Carbohydrate – Protein – Some fat During practice: – Carbohydrate – Little bit of protein After practice: – Carbohydrate – Protein – Fat
What about water? Our bodies are made up of 80% water Water is essential for: – Nutrient absorption – Body temperature regulation – Protection of vital organs – Serves as a medium for biochemical reactions – Maintains a high blood volume for optimal athletic performance If fluid intake does not meet the demands of fluid losses, dehydration can occur
Effects of Dehydration Percent Body Weight Lost 0-1% Thirst 2% Stronger thirst, vague discomfort, loss of appetite 3% Decreasing blood volume, impaired physical performance 4% Increased effort for physical work, nausea 5% Difficulty in concentrating 6% Failure to regulate excess temperature 7-8% Dizziness, labored breathing w/ activity, increased weakness 9-10% Muscle spasms, delirium, and wakefulness 11% Inability of decreased blood volume to circulate normally, failing renal function
Hydration Tips Try to develop some type of water “schedule” Although you may not notice that you are sweating in the pool, 30 mins in humidity can lead to dehydration Drink: – 2 cups of water 2 hours before practice – 5-10 oz. of water every 15-20 minutes during practice 1 medium mouthful = ~ 1 oz. – 2-3 cups of fluid for every pound of body weight lost Sports Drinks – Best used for practices lasting > 1 hr.
Putting it all together… Pre-workout During workout Post-workout Hydration
Food Timing Important for adequate energy during workouts! – Aim to consume either a meal or snack every 3-4 hrs. – 2-4 hrs before practice: meal(s) – 30 mins before practice: small CHO snack Develop food familiarity – Don’t try new foods on or close to a competition day if you are unsure of how your body will react. Try to pre-plan your day to make sure you properly fuel your body.
Pre-Workout Immediately before a workout (30 min– 1 hr) – CHO rich snack or meal Liquid meal replacements an option – Small amount of PRO Will decrease post- exercise muscle soreness – Low fiber & fat content Decrease transit time Decrease gastric upset Pre-Workout Snack Ideas: – Piece of fruit (i.e. banana) – Cottage cheese + with crackers – Granola bar – Low-fat yogurt and banana or raisins – Graham crackers + peanut butter + low-fat chocolate milk – Cinnamon raisin mini-bagel spread with 1 Tbsp. peanut butter
During Workout Combination of CHO, PRO, & Electrolytes – Easily chewable, bite-sized foods Ex: pieces of granola bar/sports bar, sports gels, pieces of fruit Fluid Replacement – Water & Sports drinks Work on Timing – Takes time to learn what works best for you – Experiment during practices that are less rigorous and not immediately before a meet Raw nuts/seeds (ex: 15 almonds, 20 peanuts, 30 pistachios) Lean beef jerky Dried fruit Peanut butter sandwich Energy bar or granola bar (watch sugar content) Dried apricots + ¼ c. nuts (e.g. peanuts, almonds, etc) Apple slices + cheddar cheese Whole wheat pita + hummus
Post-Workout Begin recovery with a snack or meal within 15-60 min Replace muscle fuel (CHO) – Snack Ideas: Sports drink and/or protein/sports bar Graham crackers with peanut butter Chocolate milk & banana Fruit & yogurt smoothie Replenish water and electrolyte losses Meal Ideas: – Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla – Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice – Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk – Salmon with roasted vegetables and brown rice
Hydration Before practice: – 2 cups of water 2 hours During practice: – 5-10 oz. of water every 15-20 minutes 1 medium mouthful = ~ 1 oz. After practice: – 2-3 cups of fluid for every pound of body weight lost Sports Drinks – Best used for practices lasting > 1 hr. OR when food source not available during/following exercise
Questions? Ashley Binns, M.S. University of Arkansas firstname.lastname@example.org (210) 216-3719
References http://wwww.usaswimming.org www.eatright.org (American Dietetic Association) www.eatright.org Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook (4 th ed.). Champaign, IL: Human Kinetics. Dunford, M.D. (Ed.). (2006). Sports Nutrition: A Practice Manual for Professionals (4 th ed.). Champaign, IL: Human Kinetics. Insel, P. (2006). Discovering Nutrition (2 nd ed.). Jones and Barlett Publishers, Inc. Litt, A. (2004). Fuel for Young Athletes. Champaign, IL: Human Kinetics. www.scandpg.org [Sports, Cardiovascular, and Wellness Nutrition (SCAN)] www.scandpg.org Rosenloom, C.A. (Ed.). (2006). Sports Nutrition: Client Education Handouts. American Dietetics Association.