Presentation on theme: "Sports Diet Dilemmas The facts about sport nutrition “energy” drinks and dietary blunders Emily Edison, MS, RD, ACSM-HFI Western Washington WINForum Coordinator."— Presentation transcript:
Sports Diet Dilemmas The facts about sport nutrition “energy” drinks and dietary blunders Emily Edison, MS, RD, ACSM-HFI Western Washington WINForum Coordinator WINForum.org
This is not rocket science. poor nutrition = poor performance Winning Nutrition = Winning Performance
Carbohydrates are the #1 Source of Energy for Your Muscles Carbohydrates (Bagel, pasta, fruit, dairy) Glucose (energy in use) Glycogen (stored)
Low carb diets for athletes? High Carb vs. Low Carb Diet Three successive heavy training days Muscle glycogen depletion continual due to low carb diet Sample taken from vastus lateralis Depletion of glycogen leads to decreased performance Source: I Journal Sp Med (1990;1:2)
Good Carbs vs Bad Carbs Hey…Don’t forget to EAT your carbs!!! Yay, carbs!!
GOOD CARBS vs OCCASIONAL CARBS Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies Watch for: THE “C” WORD Chips Cookies Candy Cakes Crispy Stuff Creamy Stuff Coke
Does eating more protein create bigger muscles??? =
NO! Protein repairs and rebuilds muscles you break down… Protein recommendations Strength/aerobic athletes.6-.9 g/lb bw 180lb football player: 180lb x.7g/lb = 126-180grams 1c. milk on cereal = 18g Granola Bar = 8g Turkey Sandwich = 30g Energy Bar=15g 5 oz chicken breast = 34g 1c. Mashed Potatoes = 8g 2 cup milk = 16g= 129 grams total
Protein Facts High protein diets (greater than 20% calories from protein) not advocated as performance enhancing NEW Data shows protein (in addition to carbs) may help increase performance if consumed before, during and after a workout.
Nutrition DURING Exercise Should protein be added? Ivy, J. et al., Int. J Sports Nut & Ex. Met (2003) Carb/Pro – 57% improvement vs Water 24% vs. Carbs alone
Eating Fat does not make you fat Provides energy (at lower intensities) Transports fat-soluble vitamins Helps the body make hormones Makes you feel satisfied Rec. 20-25% of total energy May delay gastric emptying- important to time fat intake outside of competition
Good Fat vs Bad Fat Good Fats Unsaturated Canola, Olive Comes from nuts and plants Omega 3 Fats Fish, walnuts, flax, supplement Bad Fats Hydrogenated Trans Saturated- animal fat Fat that get a bad rap but may really be ok for you: Coconut Oil- tastes good, makes a good spread. Some question with saturated fat.
Nutrition Training 4 Hoopfest Four teams of four players competing in Hoopfest Teams attend sport nutrition training with Sports Dietitian Leaned about importance of fueling for sports Drank lowfat chocolate milk after their practices All four teams IMPROVED performance from the previous year One team WON their bracket for the first time!
Why Chocolate Milk? Recent Study: Stager et al (IJSN;2006) Chocolate Milk and Gatorade equally effective in refueling athletes for repeated bout of exercise Endurox R4 50% less time to exhaustion
Nutrition Training 4 Hoopfest - Testimonials Seattle Teams “Chieftans” & “Glory Daze” talk about chocolate milk recovery
What about Energy Drinks? Fueled by caffeine Not well labeled (5-500 mg caffeine) Do not know how other “energy” ingredients react with caffeine No regulation citicoline, tyrosine, phenylalanine, taurine, malic acid, glucuronolactone and caffeine Effect on liver and other organs?
What to drink? WINNERS Water Milk (low-fat for sport) Juice (diluted is best) Sport drinks (only as needed) Juice Sweetened Waters (Juice Squeeze) LOSERS Soda Energy Drinks Artificially Sweetened Beverages Expensive “enhanced” waters (not necessary)
Protein/Energy Drinks Chocolate Milk Cytogainer Muscle Milk MetRx Boost Ensure Gatorade Shake Quick and easy May be helpful for extra protein (if needed) Can be helpful for weight gain Quick absorption No refrig needed
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 **BEFORE taking ANY supplement, check NCAA restrictions for ALL ingredients (ask doctor nutritionist or trainer)
SPORTS SUPPLEMENTS Need to know what you are putting in your body- Regulation is POOR NOT ONE SIZE FITS ALL There are hyper and nonresponders to supplements.
SPORTS SUPPLEMENTS Natural and safe are NOT the same Supplements can interfere with medications More is NOT BETTER Tell someone what you take, or are planning to take Be informed, and be cautious with supplements, as what you don’t know may hurt you! P.S. FOOD IS GUARANTEED!!!
Getting back to FOOD… IS THIS YOUR FOOD PYRAMID??
Breakfast: too lazy to get up Midmorning Snack: forgot it… Lunch: 2 pieces pepperoni pizza Gatorade Does this look familiar? The Performance BUSTER Post Workout snack: Chips from friend Dinner: Spaghetti with tomato sauce Garlic Bread After Dinner Snack: Handful Doritos Ice Cream Sandwich 4 Cookies 2 pieces leftover pepperoni pizza
Breakfast: 1 cups cooked oatmeal 1 cup 1% milk 1/4 cup raisins Midmorning Snack: Cheese stick 1 large piece of fruit Lunch: Turkey Sandwich 1 banana 1 chewy granola bar The Performance Booster Change it to look like this! Post Workout snack: 1 Energy Bar Dinner: 5 oz grilled salmon 1.5 cup pasta 2 cup salad w lt dressing 1 cup 1% milk After Dinner Snack: Yogurt w ¼ c Granola
Your mother was right! Breakfast is for Champions Did you know? People who skip breakfast (and other meals) tend to have a slower metabolism Maintains energy, builds a base Eat at least 5 grams of healthy fat with breakfast Quick ideas: Whole grain bagel w/cream cheese and fruit Granola and nuts cereal w/non-fat milk and fruit Toaster waffles with peanut butter, non-fat milk and fruit
How to help your athlete avoid sports diet dilemmas 1.Set a good example. Eat well. Drink often. 2.Help your athletes understand the importance of nutrition for performance. 3.Think your Drink. 4.Remind them the importance of REST.