Presentation on theme: "“Fix it Fast!” Sports Nutrition for Injury Recovery & Prevention Emily Edison, MS, RD, ACSM Western Washington Coordinator for WINForum www.winforum.org."— Presentation transcript:
“Fix it Fast!” Sports Nutrition for Injury Recovery & Prevention Emily Edison, MS, RD, ACSM Western Washington Coordinator for WINForum Registered Dietitian, Certified Personal Trainer Owner, Momentum Nutrition and Fitness
The WINForum was created to help coaches, trainers, parents, teachers and student athletes understand the value of good nutrition for peak athletic and academic performance.
Follow the WINForum Online Facebook.com/WINForum Updated daily with healthy eating ideas for athletes Q&A with coaches, athletes and nutritionists Twitter.com/WINForum_org Trending nutrition topics for coaches and parents Send tweets to our dietitians! WINForum.org Summaries from WINForum clinics Downloadable Sports Nutrition Game Plan
WINForum Sports Nutrition Game Plan Make it Work for You!
Sports based nutrition can help you: Sports based nutrition can help you: Perform better Perform better Have more energy Have more energy Be in a better mood Be in a better mood Get better grades Get better grades Reduce injury risk Reduce injury risk Heal faster Heal faster Did You Know?
Eat to Prevent Injury = Eat Healthy
Priority #1 Meet Energy Requirements LEAN.FAST.STRONG! … EAT YOUR CARBS!
Energy Filled Eating Plan Breakfast Snack Lunch Snack Dinner Snack (optional, are you hungry?) **Time meals and snacks no more than 3-4 hours apart**
Am I eating the right foods? Use this checklist 3-5 Fruits (tennis ball) 3-5 Veggies (1/2 cup) 3-4 Dairy (1 cup or 1.5 oz) 3 Meat Protein Servings (3-4 oz) 4-7 Grain Servings (2 slice, 1 cup) A couple extras (cookie, salad dressing)
Step One: Breakfast-Build a base Did you know? People who skip breakfast tend to have a slower metabolism and less energy Eat 1/3 of your calories at BREAKFAST Quick ideas (3 or more foods): Whole grain bagel w/cream cheese and fruit Whole grain bagel w/cream cheese and fruit Granola and nuts cereal w/ milk and fruit Granola and nuts cereal w/ milk and fruit Toaster waffles with peanut butter, milk and fruit Toaster waffles with peanut butter, milk and fruit Microwave egg sandwich, fruit, granola bar Microwave egg sandwich, fruit, granola bar
Two: Snack Attack Low in fat, high in carbs! Sports Bars that provide a little fat and protein (like Luna or Clif Bar) Low-fat muffin and skim milk Microwaved egg (1.5 min) on English muffin Fruit and yogurt with whole wheat bagel Yogurt with granola Toaster waffle with peanut butter and jam String cheese and fruit Boost sport drink Fig Newtons Crackers
Three: What’s for lunch? Meal should be carbohydrate-driven with protein and a little fat 3 or more foods Turkey bagel sandwich, mango, yogurt, granola bar Turkey bagel sandwich, mango, yogurt, granola bar Chicken burrito, berries, milk Chicken burrito, berries, milk PB and J, low fat yogurt, banana PB and J, low fat yogurt, banana Ham and cheese rollup, juice, wheat crackers Ham and cheese rollup, juice, wheat crackers
Pre-Practice: Hydration Ideally stay hydrated daily Check urine color 2–3 hours before exercise: Drink 14–20 fl oz of water During active warm-up: Drink another 8 fl oz, about 8 swallows/gulps
Game On! Nutrition During Exercise Replace fluid losses and maintain blood glucose for performance Use online sweat calculator Use online sweat calculator g CHO/hour = 16 oz+ Gatorade/hr Eat snacks provided at half-time Drink fluids throughout the game
Post Exercise: REHydrate Rehydrate: Weigh yourself before and after exercise. For every pound you lose, drink fluid ounces. Carry a water bottle Cool flavored drinks
Post Exercise: REFuel Eat/drink carbohydrate and protein IMMEDIATELY following practice (within 30 minutes) Chocolate MilkChocolate Milk Fruit and YogurtFruit and Yogurt BarBar Then eat a meal (within 1-2 hours) High carb, low fat, moderate protein High carb, low fat, moderate protein REST
Why Chocolate Milk? Studies show that chocolate milk is a great sports recovery drink Chocolate milk and Gatorade equally effective in refueling athletes for repeated bouts of exercise Endurox R4 50% less time to exhaustion Perfect 4:1 ratio
Dinner Carbohydrate driven meal with lean protein and healthy fat Divide plate into thirds Samples: Salmon, green beans, brown rice, milk Salmon, green beans, brown rice, milk Chicken and veggie pasta, green salad, milk Chicken and veggie pasta, green salad, milk Lean Steak, wheat roll, steamed broccoli, yogurt parfait Lean Steak, wheat roll, steamed broccoli, yogurt parfait
1. Eat 3 meals and 2-3 snacks every day 2. Eat 3 foods at meals Need to combine carbohydrate, protein, and fat Need to combine carbohydrate, protein, and fat 3. Combine at least 2 macronutrients at snacks 4. Eat breakfast every day Make sure it is enough Make sure it is enough 5. Eat every 3-4 hours during the day
Healthy Sport Nutrition Visit these sites to learn more
So What Happens If An Athlete Gets Hurt?
Nutrition During Down Time Caloric increase- even without exercise Between 5-15% more to repair your body Between 5-15% more to repair your body Conscious eating without restriction Increase protein to aide in recovery? Increase certain nutrients Be specific to injury Be specific to injury Rest
Nutrients for Bone Breaks Vitamin A- Cell growth & bone development Foods: sweet potatoes, carrots, mango, spinach Foods: sweet potatoes, carrots, mango, spinach Vitamin C- Collagen for strengthening bones Foods: oranges, broccoli, bell peppers, strawberries, potatoes Foods: oranges, broccoli, bell peppers, strawberries, potatoes Vitamin D- Calcium absorption Foods: eggs, milk, herring, salmon, also found in sunlight Foods: eggs, milk, herring, salmon, also found in sunlight Zinc- Wound healing Foods: meat, seafood, sunflower seeds, almonds Foods: meat, seafood, sunflower seeds, almonds Calcium- Matrix Foods: dairy, leafy greens, yogurt, fortified tofu or orange juice, Foods: dairy, leafy greens, yogurt, fortified tofu or orange juice,
Surgery & Rehabilitation Process The surgery, anesthesia, and injury itself can increase BMR % Consume adequate calories and protein to fuel the body for recovery Consult a dietitian- individualized plan to minimize weight gain and muscle loss
Nutrients for Sprains & Strains Vitamin C- Helps form collagen to repair tendons and ligament Vitamin E- Antioxidant that may prevent excess damage to cells Foods: avocado, eggs, nuts/seeds, whole grains Foods: avocado, eggs, nuts/seeds, whole grains Zinc- Wound healing Omega 3 Fatty Acids- Reduce inflammation Foods: salmon, tuna, anchovies Foods: salmon, tuna, anchovies
Nutrients for Cold and Flu Fluids- Prevent dehydration Vitamin A- Immune function Vitamin C and E- Antioxidant to prevent cell damage Zinc- Healthy immune function Vitamin D- May support immune system
Nutrients for Sore Muscles Omega 3 Fatty Acids- Help reduce pain and inflammation Tart Cherries- Shown to reduce soreness that comes with exercising Have anthocyanins block enzymes that cause pain and inflammation Have anthocyanins block enzymes that cause pain and inflammation Ways to incorporate: Ways to incorporate: drink 10 oz. of tart cherry juicedrink 10 oz. of tart cherry juice add dry tart cherries to oatmealadd dry tart cherries to oatmeal add tart cherries to fruit smoothieadd tart cherries to fruit smoothie add dried tart cherries to trail mixadd dried tart cherries to trail mix
The Coach’s Role Watch for signs of depression in the injured athlete Make nutrition a priority Provide handouts on healing Help athlete calculate nutrition needs
Healing takes longer Performance suffers Increased risk of injury Sick more often High potential loss of muscle What Happens If An Athlete Is Not Eating Enough
And what if they eat too much?
YOU have the POWER 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 helping an athlete back on the field
The Vital Importance of Fuel for Athletes Muscles and energy systems must be prepared to do the work asked Must replace fuel to make strength and performance gains Muscle breakdown is inevitable, food as fuel enhance rebuilding Athletes need reminders to EAT
Focus on… Performance improvement Healthy lifestyle No Magic Bullets… Nutrition Nutrition Training Training Hydration Hydration Rest Rest PEAK PERFORMANCE
Use your WINForum Sports Nutrition Game Plan… to WIN!
Emily Edison, MS.RD.ACSM Western Washington Coordinator for WINForum Registered Dietitian, Certified Personal Trainer Owner, Momentum Nutrition and Fitness